FREE!

Compl iments of:
DECEMBER 2011 www.maxmuscle.com
GET
LEAN!
pg. 56
Tasty &
GUILT-
FREE
Holiday
Dishes
pg. 50
5
For Good!
ONLY
THE
BEST
YOUR GUIDE
TO CHOOSING
A PERSONAL
TRAINER pg. 30
CHANGE
YOUR
BODY
CHANGE
YOUR LIFE
BYE-BYE
PSYCH
MEDS
GIFT
GUIDE
9
Sports Fanatic
9
Glamour Girl
9
Outdoor Guy
Eric 'Superstar' Coronado
The Top Selling Pro
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
tein For 20 Years
*
COME IN TODAY and try a FREE Sample of any of the 5 New Great-Tasting
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For More Information,
Visit Us Online at maxmuscle.com
Franchises Available.
2 WWW.MAXMUSCLE.COM ı DECEMBER 2011
30

Choose Carefully‘
If you're going to invest in a
personal trainer, make sure you
know what to look for!
HEROES
36

More Top 10‘
Find out how these Max Muscle
customers changed their bodies
and their lives for the better!
IMAGE
42

Food-Inspired Beauty
Products that beautify, but
might just make you hungry, too!
44 Rough & Rugged
Products for men who like
outdoor adventures.
46 Holiday Gift Guide‘
Stumped on what to get your
favorite guys and gals this year?
DECEMBER 2011 º lSSUE 15Z
22
30
CONTENTS
HEALTH
18 Free At Last‘
There is a booming industry in
anti-anxiety and depression
medications. In many situa-
tions, meds aren't the final
answer. Find out how to kiss
those meds goodbye!
FITNESS
22

Faces of Fitness
At MS&F, we love our diversi-
fied cultures and ethnicities.
Here's a closer look at the
many faces of fitness.
26

Best Back Workout
Find out how Victoria Adelus
overcame degenerative disc
disease and won Max Muscle's
Best Back in America contest.
Plus, get a strong back in
seven moves!
18
»
44
Check out these and
other great gift ideas
for your loved ones!
46
3 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
Cover Photography: James Patrick,
www.jamespatrick.com
Models: Gyda Loveres and Shandi Hudson
Apparel: Elisabetta Rogiani,
www.rogiani.com
Hair & Make-up: Alyssa Rosner
We got your back! Here are our
picks for gifts that make you go
“ahhhh!”
NUTRITION
48 Bikini Kitchen
Forget the booze! Here’s a
refreshingly festive recipe for a
sparkling “mocktini.”
50 Swap It Out‘
Five exciting and guilt-free
dishes you can serve your
family and friends this holiday
season!
CUTTING EDGE
56 Weight Loss Made Easy‘
50
56
Max Muscle Sports Nutrition
has taken its popular Cleanse &
Lean product and added an
appetite suppressant to help you
get extra lean.
COLUMNS
14 Forever Young
28 Pros Corner
40 Better Life
54 Ask Dr. Harvey
IN EVERY ISSUE
4 Editor’s Note
8 President's
Point
10 Contributors
12 Feedback
20 Health Update
62 Hot Picks
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
‘
COVER STORIES
FREE! Compl iments of:
DECEMBER 2011 www.maxmuscle.com
GET
LEAN!
pg. 56
Tasty &
GUILT-
FREE
Holiday
Dishes
pg. 50
5
For Good!
ONLY
THE
BEST
YOUR GUIDE
TO CHOOSING
A PERSONAL
TRAINER pg. 30
CHANGE
YOUR
BODY
CHANGE
YOUR LIFE
BYE-BYE
PSYCH
MEDS
GIFT
GUIDE
9Sports Fanatic
9Glamour Girl
9Outdoor Guy
Eric 'Superstar' Coronado
4 WWW.MAXMUSCLE.COM ı DECEMBER 2011
CAN YOU believe
that 2012 is right
around the corner?
Before I jump the
gun and start talk-
ing about New Year's
resolutions, let’s talk
about 2011. Was it a
good year? Did you
get some goals ac-
complished? Were
you like Max Muscle’s
2011 MaxForm Life
Challenge contes-
tants who decided that this was going to be the year they
got into the best shape of their lives – and they actually
followed through? These men and women learned that
weight loss success does not happen in just 10 minutes
of exercise a day. They didn’t fall for a “eat-all-you-want-
and-still-lose-weight” gimmick. With the help of Max Mus-
cle and with hard work and dedication, they shed those
pounds, put on lean muscle mass and learned how to use
food as fuel and not a crutch.
This month we feature the next three Top 10 runner ups
in MaxForm 2011 contest (pg. 36-38). Of particular mention
is Eric ‘Superstar’ Coronado. This guy might seriously be
Max Muscle’s No. 1 fan! We can’t thank him enough for his
enthusiasm, hard work and support! Thank you, Eric!
You don't have to wait until January 1st to start achieving
your fitness goals. If you’ve been wanting to get in shape
this year and learn how to eat and exercise right, we hope
you will consider joining Max Muscle’s MaxForm 2012 Life
Challenge, which begins December 1st. The champion
takes home $25,000 and will be featured on the cover
of MS&F! Sign up via mymaxmuscle.com. In addition to
getting the right knowledge from your local Max Muscle
Certified Fitness Nutrition Coach, you might consider hiring
a personal trainer. Don’t just pick a stranger from the phone
book. We have some tips for you to consider so you’ll only
hire the best (pgs. 30-32).
Also this month, get your taste buds ready because we
have five delicious recipes that cut the calories but not
the flavor – just in time for your holiday dinner plans! We
even enlisted the help of Lisa Lillien of the Food Network’s
Hungry Girl (pages 50-52)! And if you’re stressed about
finding the right gift for the guys and gals on your list, check
out our holiday gift guide (pgs. 46-47). Enjoy the holidays
everyone!
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
Greg Atoyan
Team Max Muscle Athlete,
IFBB Professional
AVAILABLE EXCLUSIVELY AT:
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
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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
8 WWW.MAXMUSCLE.COM ı DECEMBER 2011
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 first consult with a qualified physician.
Max Muscle is not responsible for advertiser claims. Joe Wells
Enterprises, Inc. and Max Muscle do not promote or endorse the
use of steroids or other illegal substances. For more information
concerning diet and nutrition, recalled products, steroids and other
related products and issues, please visit the Federal Food and Drug
Administration’s Web site at www.fda.gov.
We reserve the right to refuse advertising without explanation.
Contributing Photographers
Lisa Maiorana Abby Hoeffner Don Dona
Lisa Moretti Joe Wells Jessica Wyland
Susan Irby Alissa Carpio Jennifer Lee
Christina Vargas Victoria Adelus Danny-J
James Patrick Bruno Gregg Evans
Paul Colletti Frank Fontanilla
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
THE 2012 MAXFORM
Life Challenge officially
kicks off December 1st. For
those of you interested in
getting in better shape, I’ll
give you 25,000 reasons
to consider doing it now:
the winner of this contest
wins $25,000! Each year,
thousands of Max Muscle
customers compete for a
chance to win $25,000 by
getting in the best shape
they can. Max Muscle
stores from across the country vote on who they think has
the best before and after results between December 1st and
June 30th. That gives you 7 months to get in the absolute best
shape you can by learning to live a healthy lifestyle, one that
you can continue on after the contest ends.
But, we aren’t just interested in helping you lose weight
for 7 months. This contest is about motivating you to learn
how to get in your best shape and stay in your best shape by
making this a lifestyle change! Max Muscle Certified Fitness
Nutrition Coaches are available at all Max Muscle locations to
help contestants learn how to eat, what supplements to take
and why they are beneficial.
We also have an online community (mymaxmuscle.com)
with more than 20,000 fitness-minded people offering support
and encouragement. If you’ve been wanting to make a change
and really get into shape, now’s the time to get started. For
more information go to maxmuscle.com and find out how!
IFBB PRO CHRISTINA VARGAS
JOINS TEAM MAX MUSCLE!
Max Muscle is very pleased to announce that IFBB Pro
Christina Vargas has joined our team of professional athletes.
Christina recently won her first pro show at the Houston Pro
beating out many of the top professionals competing in the
IFBB today. Her 5-foot frame is perfectly proportioned and
displays the kind of symmetry most competitors aspire to
achieve.
Christina is excited to be a part of Team Max Muscle. She
loves the new flavors of MaxPro and is working with our team
to put out some videos of her recipes (Christina loves to cook
and mix up healthy recipes to make dieting exciting). You can
check out Christina’s story at maxmuscle.com or chat with
her on mymaxmuscle.com. Also, read her first column in this
issue (page 28).
Enjoy the holidays!
10 WWW.MAXMUSCLE.COM ı DECEMBER 2011
James Patrick earned his
bachelor’s in journalism from the
University of Arizona and has been
a contributing photographer and
writer for multiple fitness publications
throughout the United States, Canada
and internationally. He has received
multiple ADDY Awards from the
American Advertising Federation for
color photography. His photography
work and regular writings appear on his
website at portfoliopatrick.com.
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 flair for the imaginative. In
her spare time, she loves to research
fashion trends and work out.
Alissa Carpio has 10 years
experience as a personal trainer. She's
competed in bodybuilding, figure and
fitness since 2003, and is a national-level
NPC Fitness competitor. Alissa coaches
competitors and provides online personal
training services. She has a BS in sports
management with an emphasis in fitness
and wellness. Alissa lives in Northern
Virginia with her husband, Dave, and their
2-year-old son, Joel. Find her online at
alissa.net.
P
h
o
t
o

b
y

J
e
n

V
e
n
e
g
a
s
Maria Kang graduated with two
bachelor degrees and is the founder
of Fitness without Borders, a nonprofit
promoting fitness, education and
leadership for kids in underprivileged
communities. Her fitness background
includes being a personal trainer, group
exercise director, fitness manager,
freelance writer, fitness blogger and
social entrepreneur. Visit her online at
mariakang.com or receive daily fitness
motivations on fitnesscure.com.
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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12 12
Double the Win!
Mid USA Champions, Kim McMurren and
Rodney Garcia, franchisees of the Max
Muscle in Greeley, Colorado, made history
by becoming the first couple to win overall
titles in a bodybuilding competition on
August 13 in Albuquerque, New Mexico.
Kim won 1st place in the middle-weight
class and Rodney won 1st place in the light
heavyweight class as well.
Making Friends
Max muscle has encouraged me to lose
weight and be fit. During the 2011
MaxForm challenge, I made many friends
along the way. We all encouraged each
other during the contest. I met Troy (pictured
here) in person while I was on vacation in
Huntington Beach, Calif., which is Troy's
home town. We got to work out together
at Gold's Gym and we shared different
workouts and I got to visit two local Max
Muscle stores. Thanks to Max Muscle's
MaxForm contest, I made a new friend and
I made the top 10 and came in 7th place in
the nation. Thank you Max Muscle and thank
you Joe Wells, founder of Max Muscle.
–Eric 'Superstar' Coronado, Calif., via email
Road to Recovery
On May 3, 2011, I was on mounted patrol
in Iraq when the vehicle I was in was struck
by a roadside bomb. After I was pulled from
the burning vehicle, I didn't know how badly
I was injured. I didn't realize that my helmet
was acting as a compression bandage and
Picture of
the Month!
“I am so happy to be a part of the November issue of MS&F magazine! Although I didn't take 1st place in
the MaxForm 2011, it reminds me of how much I overcame in my own personal struggle with weight loss.
I am so excited for all the newcomers who are ready to transform their own lives in the MaxForm 2012!” –
Erin Keith, Bettendorf, Iowa. TAKE YOUR PIC WITH MS&F AND SEND IT TO US!
GOT 30
MINUTES?
TRY THIS
CIRCUIT
KILLER
FREE! Compl iments of:
NOVEMBER 2011 www.maxmuscle.com
SUPER
SPUDS
(Recipe inside)
The Science
OF HAPPINESS
DON'T MISS THIS!
How You Can Achieve It!
COOL
THE
BURN!
pg. 54
Simple
Ways
To Stay
on Track
This
Holiday
Season
pg. 49
8
MEET OUR
MAXFORM
TOP 10
FINALISTS
pg. 32
Lives Forever Changed!
Thanks MS&F!
Last year I never would have
imagined anyone would
EVER want to take a picture
of me, never mind put it
on a magazine cover! The
opportunity you provided me
has motivated and inspired
me to have the confidence in
myself to push even further
and be more courageous in my
day-to-day life.
–Alexandra LaChance
MS&F's November's cover model
13
13 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
MAX MUSCLE INTERNATIONAL
Fernando Olsen took former Ms. Olympia, Yaxeni
Garcia, on a tour of Kamakura, one of Japan's most
famous tourist attractions. Yaxeni, who recently took 2nd
place at this year’s Olympia in Las Vegas, Nevada, spent
a week doing seminars and guest posing to help promote
Max Muscle Sports Nutrition. Fernando is pictured
here with Yaxeni and friends! Thanks for flying the Max
Muscle colors out there in the land of the rising sun and
for celebrating two decades with the world leader in
sports nutrition!!
—Brian Bullman, MMSN International Sales Manager, via email
TALK
TO US
when I removed it, I lost consciousness. I
had suffered severe brain trauma as well
as some spinal injuries. After a couple
of months of rehabilitation and therapy, I
walked into the Max Muscle in Fayetteville,
NC. At the time, I was using a cane and
could not control the trembling in both my
hands and my head. I am also blind in the
right eye. I knew that the only way to come
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
We asked: What has helped you the most
to get through a plateau in your training, diet or
weight loss journey?
You answered:
s Constant motivation – Poppa Greene
s Better nutrition in both Quality & Timing! –
Collin Andersen
s Setting a new goal – The Sweaty Betties
We asked: Who's working out Monday
morning bright and early? What are you
training?
You answered:
s Heck no! I go after work in evenings. I'm
doing cardio, stair master and elliptical.
– Tas Bar
s Me :) Not too early, 9:30 a.m. I'm training
biceps & back, abs & cardio. – Tanya
Kirkpatrick Casey
s Starting at 5:15 a.m. Turkish Get Ups
– Jennifer Waller
s CrossFit class at 6 a.m.! Getting ready for
another 5K. :) – Tanya Davis Morse
s I'm going into mad scientist mode and
getting ready for my upcoming fight on
October 22. – Dano Marcus Moore
s Cardio..chest and tris...stoked! – Sally
McCollum
I WAS STABBED
15 TIMES!
O
n October 1st 2010 outside of a club in
Sacramento, I jumped in to help my friend
who was surrounded by 8 to 10 guys who
were trying to start trouble. The guys quickly
scattered and with the adrenaline rush, I didn't
remember feeling a thing. I just stood there with the
thought of just walking back to the car to go back
home. But then I felt blood rushing down my face
and I felt a strange feeling in my lungs as the security
yelled, "He got stuck!”
I started panicking, realizing I had been stabbed.
I was then put in an ambulance and rushed straight
to the hospital. As I lay there and looked at all the
doctors and nurses working on me, I felt as if I was in
a movie. I was in disbelief at my situation, but knew
that with God by my side, I was not going to go.
When I woke up the next morning, I was told I
had been stabbed 15 times. I was hit in the lungs,
the liver, all over my back, sliced on top of my head,
mid chest, close to my spine and my stomach. After
2 weeks of being in the hospital, I was finally well
enough to go back home. Despite the pain, I kid you
not, all I could think about was when I was going
to be able to work out again. ... I decided that once
I got approval from the doctors to train, I would
bounce back and compete in a bodybuilding show
that was just five months away.
With zero experience at doing bodybuilding
competitions, I sought all the help I could get.
Luckily, one of my friends who competed in
bodybuilding told me about his coach, Kenny Tali,
who also runs Max Muscle in Walnut Creek. I
decided to do some research and was extremely
impressed by his accomplishments as a prep coach
and wanted to give it a shot. Seeing that I was
passionate, Kenny was confident that he could get
me into contest shape with 10 weeks of preparation,
despite what many others thought.
After those 10 weeks of intense workouts and
dieting, I went on stage for the first time of my life
and won 2nd place. From that point, I just fell in love
with bodybuilding.
On November 5, a year and 1 month after the
stabbing incident, I was back in the city where I
nearly lost my life, but as a stronger individual. I
stepped onto the stage at exactly 154 pounds and won
both novice and open as the lightweight champion.
I couldn't have done it without the support of my
family, my team and the coaching of Kenny Tali. I
know this is only the beginning of my journey and am
confident that with God’s help I can do anything.
—Ariel Alberto, 24, Richmond, California, via email
back was to become physically active
once again and to support my body
with the proper nutrition.
That is why I came to Max Muscle.
I needed someone who was going
to give me advice and Bill Porter and
his staff did just that. I no longer use a
cane and the trembling in my hands
has stopped. I exercise on a daily basis
and use MaxPro, GlutaMatrix and 2TX.
And since I was having trouble with my
sleep patterns, Bill recommended ZMA,
which has helped increase the quality
of sleep and increased it from 3 hours
to more than 6 hours currently. Max
Muscle has been instrumental in my
recovery process and has helped give
me the motivation and drive to continue
my workout routine.
—Daniel Prigge, Fayetteville, NC, via email
Aw Shucks!
I LOVE this magazine! I read it cover
to cover! So many tips and inspiring
articles. Thanks!
–Jessica Vinall, via Facebook
MM Products Props
“I just wanted to thank you guys
for helping me have an amazing
workout today. Your products are
sick and my performance was
unreal. Thanks again.”
—Brandon Frantz, via Max Muscle FB page
“I have used Max Muscle
products for years! I attribute a
ton of success to your wonderful
supplements. Thank you for your
support and products!!”
—Allie Downs, via Max Muscle FB page
P
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14 WWW.MAXMUSCLE.COM ı DECEMBER 2011
By Joe Wells, Max Muscle Founder
and CEO
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
IN ALL THE HUSTLE, MAKE TIME
FOR YOURSELF
“I JUST DON’T HAVE TIME!” We have
all used this popular excuse when we
are asked about almost anything we
have not done yet. It’s the mantra of all
excuse givers and unless you’re one of
the rare perfect people on the planet,
then you’ve used this excuse.
There are some things, of course,
that we always need to make time for,
such as going to work or we risk losing
our job. This is simply not an option,
so we make time to go to work. We
make time for things that we prioritize
as very important in our lives. I believe
everyone would agree with that
statement.
Another com-
mon statement
that we hear often
is, “There is noth-
ing more important
than our health.” I
am sure most of you
would agree with
that statement. In
fact you could easily
argue that if you’re
not healthy, you are
going to have a hard
time getting to work
or focusing on your
other priorities, such
as your friends and
family.
I'm sure everyone
would agree that we
simply need to make and find the time
to take care of ourselves. It should be
our highest priority, because it enables
us to make sure that we have the ability
to focus on all of our other priorities.
Here is a list of ways that we can free
up an hour a day to make sure we
focus on our health and fitness.
WAKE UP EARLIER. It takes about two
weeks for your body to get used to
waking up earlier, but once you get
used to it, you will love getting your
workout done first thing in the morning.
GET OUTSIDE FOR A WALK. Instead of
melting in front of the TV every night,
make some time to take a nice walk
with your significant other, and if you
have a dog, he will love you for this.
Seriously, just walk whenever you
can. There are times when we can walk
short distances instead of driving in the
car. I love to walk my kids to school or
halfway. It gets my blood flowing in the
morning and I can spend some quality
time with my kids.
UTILIZE YOUR LUNCH BREAK. When you
are at work take some time during your
lunch break to work out or go for a
walk.
HELP EACH OTHER.
Have a talk with your
significant other and
arrange times for each
to help out so that you
can both find time to
work out.
There really is no end
to the ways you can
find time to exercise.
I believe the true
message here is that
we really can’t afford
not to find the time. I
have always believed
that you must get a
little bit obsessed in
order to get yourself
to make something happen. Get a
little obsessed about your one special
hour per day. You can't tell me that
you aren't worth one hour a day that
is dedicated to a healthier, happier
you. For that hour, you can run, walk,
do yoga, box, work out or do anything
you want to do to help you get in better
shape.
Life is nothing more than precious
time and anything we can do to
enhance our quality of life and extend
it should be considered “The Highest
of Priorities.”
Make time for yourself today!
MS&F
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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 you’re 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
16 WWW.MAXMUSCLE.COM ı DECEMBER 2011
By Linda Hepler, BSN, RN
STEM CELLS FOR MS?
Scientists are getting closer to a stem cell
therapy for multiple sclerosis (MS), a disease
that attacks the brain and spinal cord. MS is
caused by damage to the myelin sheath, an
insulating material that coats neurons (nerve
cells) and allows them to signal effectively.
MS causes symptoms in many parts of the
body, including the muscles, bowels, bladder,
eyes and brain.
Scientists from the University of Rochester
Medical Center and the University at
Buffalo recently isolated a specific type of
stem cell from the human brain to become
oligodendrocytes, a type of cell that makes
myelin. Stem cells are biological cells that can
divide and differentiate into specialized types
of cells.
In the study, the scientists injected the stem
cells into the brains of mice born without
myelin. Three months later, the cells had
become oligodendrocytes, and had coated
almost half of the brain’s neurons with myelin.
In addition to the potential for treating
MS by injecting stem cells to create myelin
in the brain, the treatment may help with
other diseases that are related to myelin loss,
such as cerebral palsy, diabetes, high blood
pressure and some types of stroke.
LOVE BUG
Do you feel as if your car is part of who you
are? If so, you may be more likely to have
an accident, according to researchers from
Temple University’s Fox School of Business
in Philadelphia.
The study, called “Aggressive Driving: A
Consumption Experience,” investigates the
relationship between personality, attitudes
and values and aggressive driving behavior.
Aggressive driving causes as many as two
thirds of fatal accidents in the country.
The study found that those who perceive
their car as an extension of their self identity
tend to drive more aggressively. And those
who were excessively materialistic, or
valued their possessions more than most,
were more likely to drive aggressively.
These people were more likely to engage in
risk taking and more incidents of breaking
the law while driving, which corresponds
to more accidents.
A Colorful
Message
Want to increase children’s
acceptance of healthy
fruits? It may be as simple
as presenting the fruit in
colorful bowls, according to
research from the Cornell
Center for Behavioral
Economics in Child
Nutrition Programs (BEN).
The BEN Center has
analyzed different school
lunchroom layouts and
found that putting fruit
in multi-colored bowls
increased sales by 104
percent. This study, and
other research by BEN is
expected to go the distance
in helping schools to
identify simple, cheap and
effective tools to encourage
children to choose more
healthy food.
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AVAILABLE EXCLUSIVELY AT:
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?
18 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Kiss Those Psych Meds
Many people
are weaning
off depression
and anxiety
medications to get
to the root their
problems. It’s not
something to try
cold-turkey, but
here are some tips
for determining if
you’re ready and
how to get happy.
goodbye!
By Lisa Moretti
M
ore than having just a bad week, depression
is a very real condition that can leave you
feeling sidetracked from your life. There are
serious psychiatric conditions that require
medical interventions to change the brain’s chemistry,
but the fast-draw-from-the-hip response of prescribing
pharmaceuticals for even the slightest case of the blues
can have disastrous consequences. According to WebMD,
here are some of the common symptoms people with
depression experience daily for an extended period of time:
s difficulty concentrating, remembering details and making
decisions
s fatigue
s feelings of guilt, worthlessness, helplessness, emptiness
s feelings of hopelessness
s insomnia, irritability, restlessness
s excessive sleeping
s loss of interest in activities or hobbies once pleasurable,
including sex
s overeating or appetite loss
s thoughts of suicide, suicide attempts
Dr. David Sack, CEO of Promises Treatment Center,
notes that antidepressants serve a purpose: they relieve
acute symptoms quickly and they can often hold deep
depression at bay. He cautions, “When people come out
of depression their nervous system remains vulnerable to
stress for at least one year. During this time they are much
more likely to get depressed again.”
Antidepressants are the fourth most commonly pre-
scribed pharmaceuticals in the United States according to
IMS Health, a company that analyzes the pharmaceutical
industry, and they pull in about $9.9 billion a year. Accord-
19 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
ing to the National Institute of Mental
Health, close to 15 million people in
the United States suffer from major
depression and another 40 million live
with anxiety. Records show that Amer-
ican use of antidepressants doubled in
the last decade!
To be sure, just “get over it” is not
the solution to depression. However,
at the other end of the spectrum, your
physician’s “cure” can be worse than
the disease and can often lead to a
domino effect of more medications
to deal with the side effects.
Medication Madness by Dr. Peter
Breggin (breggin.com) provides more
than 50 fascinating, frightening and
dramatic cases in which psychiatric
medications played a role in suicide,
murder and other violent/criminal/
bizarre behaviors.
Dr. Sack notes that most people
stop antidepressants and anti-anxiety
medications because of the side
effects: massive weight gain, sexual
dysfunction, emotional blunting and
total loss of motivation. But stopping
medications too fast can result in
severe anxiety, nightmares, insomnia
and agitation, according to Dr. Sack.
Come On, Get Happy!
Many people are now looking to
reclaim their lives, but getting off
depression or anti-anxiety medications
can be tricky! Dr. Tara Peyman and Dr.
Sara Gottfried, both integrative
physicians, agree that the first
step is to acknowledge and
address why medication
was begun. Dr. Peyman, a
naturopath at Arizona
Natural Health Center
who specializes in
the treatment of
bipolar disorder
and mental illness,
recommends talking
with your doctor about
your goals. If your doctor
isn’t sympathetic – find
a new doctor! She also
counsels people to write down their
questions before a visit. Doctors often
express frustration that their patients
don’t bring up the true reason they
came in until the doctor believes the
appointment is finished and is walking
out the door. So, be prepared and also
be prepared for some resistance.
Dr. Gottfried, a Berkeley, Calif.
gynecologist, also recommends
finding and addressing hormonal
imbalances that may be causing
depression. She points out that
women are more than twice as likely
to be treated for depression, which
suggests hormones may be an
underlying cause. Dr. Gottfried also
encourages her patients to find and
treat their nutritional deficiencies and
food allergies as both of these can be
linked to anxiety and depression.
Surprisingly, gut inflammation is
linked to depression. The gut is often
called the “second brain” and when
it’s broken by foods like gluten and
casein (two common food allergies),
neurotransmitters are impaired. You
can try an elimination diet or food
allergy testing to determine how your
body reacts.
Dr. Michael Wald of the Integrated
Medicine and Nutrition Clinic in New
York uses several laboratory tests
to determine if patients are ready to
transition from medications. He tests
urinary amino acids for neurotransmitter
levels, salivary melatonin levels, red
blood cell magnesium and does an
overall evaluation of nutrition, sleep
habits, exercise habits, thyroid function
and blood sugar. He often turns to
custom formulations of amino acids
made by compounding pharmacies to
rebalance and restore hormones and
neurotransmitter levels.
A big handful of
cashews provide between
1,000 and 2,000 mg of
tryptophan and can work as
well as a prescription
anti-depressant!
It’s All In Your Head
At the Physician’s Institute,
doctors from around the world
learn a precise protocol to
interrupt the electrical impulses
in the body’s circuitry that
transmit signals resulting in
pain, addiction, anxiety and
chronic distress – all without
drugs or pain. They have been
very successful in reversing
bipolar disorder, depression and
anxiety. Fisher Wallace Labs
(fisherwallace.com) manufactures
a home-use device that has been
cleared by the FDA since 1991
and has more than 90 studies
behind it. The device uses radio
frequencies to stimulate serotonin
and dopamine production in just
20 minutes a day. Of special
interest, the product is being
used by the military to help
alleviate Post Traumatic Stress
Syndrome (PTSD).
Got a Drug Question?
Dr. Curtis Alexander is a doctor
of pharmacy. He maintains a
helpful website (ask-curtis.com)
and readily answers questions
submitted to him as quickly
as possible. Not one to readily
dismiss home remedies because
they aren’t backed by clinical
research, Dr. Curtis offers people
a valuable service and thoughtful
evaluation of their questions.
Dr. Curtis also recommends
natural therapies like SAM-e and
exercise for depression. In all, he
has a wealth of knowledge just
waiting at your fingertips.
Get Good Rest!
Dr. Steven Park, an Otolaryngolo-
gist and respected author, notes
that many people with anxiety
and depression aren’t getting
good sleep. Lack of restful deep
sleep can trigger hormonal and
other biochemical changes.
Many sleep medications actually
suppress deep sleep making the
problem worse. If you are wean-
ing off of depression medications,
be particularly attentive to your
sleeping patterns, says Dr. Park!
20 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Dr. Barry Sears, author of the Zone Diet series and
other bestsellers, has spent the last 30 years researching
the interplay between diet, hormones and health. In his
research he has found that hormonal responses to foods
we eat can cause inflammation. “Cellular inflammation…
disrupts hormonal signaling necessary for daily activities,
both physical and mental,” he said. He helps people
reinterpret food as medicine to be used biochemically to
restore balance.
Coming Out of the Dark
All four doctors recommend revamping your food habits and
lifestyle. Dr. Sears recommends that people transferring off
depression medications increase their omega 3 fatty acid
intake to 2.5 grams of EPA and DHA daily. These are derived
from high quality fish oils. In her treatment regimens, Dr.
Gottfried often uses the herb Maca, but cautions it should
be done with a physician’s help for safety. Maca also helps
rebuild adrenal health, another factor that can influence
anxiety and depression. She also uses 5-HTP, a precursor to
serotonin, the “happy feeling” neurotransmitter, for weaning
off Selective Serotonin Reuptake Inhibitors (SSRIs).
SSRIs, which regulate serotonin, can make things
complicated so you’ll need a good physician to ensure that
you don’t end up with serotonin syndrome, a potentially
life-threatening condition from too much serotonin. Dr.
Gottfriend noted that Lexapro is one of the most difficult
depression medications to kick.
Dr. Peyman also uses homeopathic remedies to
help remind the body what “normal and healthy” are
biochemically. Risk of suicidal thinking and over aggression
in young people who use depression medications make
homeopathy a far safer first line of defense. She notes
homeopathy has no side effects.
Shelly Byrd, a certified nutritional therapy practitioner
(NTP) in California, uses many natural remedies in her
practice. Products she turns to combine St. John’s Wort,
5-HTP, Rhodiola, B vitamins and specific flower essences.
She, too, recommends omega 3 fatty acids plus a
therapeutic dose of vitamin D to help relieve inflammation
in the brain, which has been shown to be higher in people
who are depressed. She notes that all of these formulas are
affordable ($20 to $25), so they create a cost barrier versus
pharmaceuticals covered by insurance.
Moving On Up
Exercise can blast away the blues, but most of us don’t
know why. Andrew Johnston, a holistic strength training
coach, notes that when you exercise, your muscles draw
all the amino acids that compete with l-tryptophan out of
your blood, which allows a greater concentration of the
amino acid to travel through the bloodstream and cross the
blood-brain barrier. L-tryptophan raises serotonin levels,
so exercise increases the amount of the happiness factor
building blocks in your brain!
College educator Sue Ingebretson, author of
FibroWHYalgia, agrees – from personal experience. After
years of chronic pain, she was depressed and anxious…
and medicated. Her doctor was not happy about her choice
to stop her medications so she knew she had to support
herself. Anticipating that the transition could be very
difficult, she stepped up her fitness routines and changed
up her diet. All the setbacks she had braced herself for
didn’t happen! She says, “The worst thing about weaning
off depression meds is the sleep disturbances. Exercise
really helps with that.”
I’ll Have What She’s Having
What we put in our bodies can have a dramatic impact
on our mental health. Many people are dehydrated, which
can lead to emotional dysfunction and anxiety. A large
percentage of people have undiagnosed hypothyroidism
and/or adrenal fatigue. Many foods and chemicals like
fluoride along with heavy metals like copper and mercury
impair endocrine function and diminish neurotransmitter
levels. If you suspect you have a problem, avoid foods that
can suppress the thyroid like cabbage, Brussels sprouts,
peanuts, broccoli, sweet potatoes, cauliflower, refined
sugar and soy.
If you have been feeling blue, consider the advice of
Andrew Saul, formerly of the Journal of Orthomolecular
Medicine and author of Fire Your Doctor!. He recommends
using food to do what Prozac and Paxil try to do artificially
– raise your serotonin levels. Increase your consumption
of beans, peas, cheese, nuts and wheat germ as these
are high in tryptophan and also convert to niacin (which
induces sleep). He emphasizes including carbohydrates
in your meals to help get tryptophan to your brain as you
need carbs to cross the blood-brain barrier. He notes that
crackers with cheese work better than just cheese and
eggs with toast are better than just eggs alone. Saul says
five servings of beans or a few portions of cheese or peanut
butter, or a big handful of cashews provide between 1,000
and 2,000 milligrams of tryptophan and can work as well as
a prescription antidepressant.
The reasons your world seems bleak and heavy might be
easily adjusted with some simple but powerful changes to
your diet, your lifestyle and your mindset. You’ve already
taken the first step – deciding you want to move away
from the meds. Find a compassionate health professional,
evaluate your current condition and start moving toward a
happier, brighter and more fulfilling tomorrow! MS&F
THREE THINGS TO REMEMBER
1
Be Patient. It took time to get to the place you
are now, it will take time to return to health. While
you may want to do this overnight, the best course
of action is to plan first and pace your changes.
2
You Are Unique. Every body is different. Find
the physician who is right for you, check refer-
ences, be honest with your physician(s) and remem-
ber that the therapy that worked for your mom/sister/
brother/friend may not work for you.
3
Communicate. Make sure your doctor knows
you are weaning yourself off pharmaceuticals.
Ask him/her to be involved and support your choice.
You may be surprised by his/her willingness to help.
Source: The Holistic Chamber of Commerce, www.theholisticchamberofcommerce.com
Your Solid
Nutritional
Foundation
22 WWW.MAXMUSCLE.COM ı DECEMBER 2011
FITNESS
the many faces of
Diverse and unique. Celebratring our differences and
our dedication to a healthy lifestyle!
Elena
Gyda
Shandi
By Danny-J s Photos by James Patrick, jamespatrick.com
23 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
WE’VE COME A LONG WAY
as a nation in 235 years: from slavery,
women’s suffrage, civil rights, women in
politics and now our first president of color.
One thing our country prides itself on today
is our diversity, our multi-cultural cities and our
ability to “just get along.” Diversity is basically,
differences. Different cultures, ideas, colors,
backgrounds, looks, thoughts, beliefs and
more. Diversity is being unique and celebrating
those things that make us unique.
Sometimes, when looking at all those
newsstand magazines and giant billboards, it
may seem that there is a certain “same look”
that pertains to beauty. But in partnership with
photographer James Patrick, who shot this
month's cover of MS&F and the images you see
in this article (and who helped create what has
been dubbed the "fitness diversity project"), we
want to help shift away from the stereotypes.
There are some great examples in the fitness
industry of models and pro athletes with different
body types and cultural backgrounds to look up
to. A few athletes you may recognize: Venus
and Serena Williams: two athletic, powerful,
black, tennis-player sisters who have been on
top of the scene for years. Michelle Kwan, a
five-time Olympian Chinese-American Figure
skater, has showed her strength and agility on
ice. And with the 2012 Olympics coming up,
you may see more nationalities represented in
Americans than any other country!
As readers of this magazine striving towards
our physical goals – to look better, feel better
and be better – we need to embrace the fact
that fitness is for everyone. As fitness model,
Gyda Loveres, said regarding fitness diversity,
“Fitness is for every color and every race, rich
or poor. There are no limitations in living a
healthy and happy life.”
Elena Rassolova
Age: 30
Birthplace: Moscow, Russia

What does diversity mean to you?
Diversity, to me, means uniqueness
and sharing one’s beauty both inside
and out, something that can’t be lost in
translation, especially when experiencing
a different culture. I feel that we
learn more about each other through
acceptance, tolerance and realizing we
are all similar in more ways than we can
visibly see or even experience.

What got you into the fitness industry?
I was fed up with being out of shape
and insecure about my body. I vowed
to myself to get fit and healthy. I had
the help of a personal trainer and chose
to reshape my lifestyle by learning how
to treat my body right through proper
nutrition and exercise. Persistence,
dedication, discipline and hard work led
to a brand new healthy body, high self-
esteem and careers as both a fitness and
fashion model and a personal trainer.

What is your biggest goal in the industry?
The goal that I am working towards is to
not only be published through the written
word and photographs, but to share my
experiences and passion for healthy
living with others as a life coach.
Why did you choose to be a part of the
fitness diversity project?
I selected this project because I am
proud of who I am, my culture and my
journey to becoming who I am today.
I would have not made the strides I
have, had I not embraced diversity and
change. I want this project to bring
cultural awareness as it becomes
central when we have to interact with
people from other cultures. Working
together helps us to learn from
one another and to dispel negative
stereotypes about each other.
I want others to know that no matter
what their background is, to not view it
as a limitation, only as an opportunity to
grow and become the person you were
meant to be!
Gyda Loveres
Age: 28
Birthplace: Manila, Philippines

What does diversity mean to you?
By definition, diversity means
unlikeness, but for me it means
uniqueness. Being different is never
a bad thing. This is what sets us
apart from everybody else.

What got you into the fitness industry?
When I was younger, I admired
models and actresses who were in
great shape. I thought back then
that for someone to look that good,
you have to be wealthy or just be
genetically gifted. Ten years ago, I
came across the “Arnold Classic” on
TV. I remember feeling really excited
and immediately bought my first
fitness DVD. I saw a quick change in
my body, and I was thrilled!
I then started setting new goals,
changing my diet and searching
for new challenges. Three years
ago, I decided to do my first fitness
competition and with the help and
support of my husband, Bobby, I
won first place for both Ms. Figure
and Ms. Physique. It was one of the
happiest days of my life.
This journey helped me realized
that being fit is not a gift, it’s an
accomplishment. Now that I’m
a personal trainer, I will continue
this journey by inspiring everyone
around me.

What is your biggest goal in the
industry?
My biggest goal in the industry
is for my name to be a brand
someday. And most importantly
to help inspire women of different
races that anything is possible.
Dreams can come true even after
you step away from your comfort
zone; like learning how to speak a
new language and starting a new
life in another country. I did it, so
can you!

Why did you choose to be a part of the
fitness diversity project?
I chose to be a part of this amazing
project because not only did I get to
work with one of the most talented
people in the industry (photographer
James Patrick) but also I got to
show the world that fitness is for
every color and every race, rich or
poor. There are no limitations in
living a healthy and happy life.
24 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Felicia Romero
Age: 29
Current Location: Chandler, Arizona
What got you into fitness modeling?
I was approached by Muscle & Fitness Hers at a fitness event
and have been modeling ever since. So I was just in the right
place at the right time.
What does diversity mean to you?
Diversity has so many meanings to me but the one that has the
most meaning to me is the fact that at the time I came into the
industry, I was not your normal blonde hair, blue eyed model. I
was different and I think having diversity, especially in the fitness
industry, is a great thing to have. It’s good because not everyone
is the same or have the same body parts. We are all diverse in
different ways.
Felicia
Shandi Hudson
Age: 34
Birthplace: Syracuse, New York

What does diversity mean to you?
Diversity is beautiful!!! No one is the same and every
person here is destined for something great and
something different. There is room for more than just a
few, that’s why this project was so important. People
need to be able to see themselves when they look at
their role models in the fitness industry. Being able to be
an expression of that diversity was an honor.

What got you into the fitness industry?
I decided to change my way of life a few years back.
After wanting to challenge myself, I decided to enter
a fitness competition on a dare!!!! After such a huge
accomplishment, I decided to keep going with it to see
how far I could go. On my journey, I found that I had
inspired a few people along the way and that was the
turning point of it all. I decided that I wanted to be a
motivator so I went back to school to finish my degree in
holistic nutrition and I haven’t looked back since.

What is your biggest goal in the industry?
I love what I do and my goal is to be able to continue to
inspire on a larger scale. Helping others to understand
the importance of taking care of themselves physically,
mentally and spiritually are all so important to me, so my
goals expand way beyond just the fitness industry.

Why did you choose to be a part of the fitness diversity project?
I wanted to be an example and show that the realm of
the industry is wide in range with many different faces.
What was also important to me was to show that you
can still be fit and healthy after motherhood – another
huge platform of mine. If I inspire one person to change
his/her lifestyle, then I am happy!
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our
new social network, myMaxMuscle. There’s no
cost to join! Get connected with fitness minded
people just like you… today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
Just Li ke You!
26 WWW.MAXMUSCLE.COM ı DECEMBER 2011
WORKOUT
As the winner of
Max Muscle’s ‘Best
Back in America’
contest, Victoria
Adelus, 28, of Bend,
Oregon shares how
she struggled with
degenerative disc
disease and overcame
the pain to compete
on stage.
Photos: Dan Ray Photography Gym: The Spa at Glenpointe, Teaneck NJ
A
bout 80 percent of the American population is
affected by back pain at some time in their lives.
When I was young, I wasn’t worried about this
alarming statistic. As an athletic child, you feel
invincible. I was a gymnast, a horse vaulter, a track athlete and
an avid snowboarder throughout my youth. When I finished high
school and started college, I began Muay Thai kickboxing and I
later decided to prepare for my first full marathon. If there was
an activity that produced a massive amount of adrenaline, you
could guarantee I wanted to participate.
Fast forward to 2006. I was only a couple of weeks away from
race day for my first marathon. I had two half marathons under
my belt and I felt ready. I was running 15 to 17 miles at a time.
However, one day while running, my back began to hurt with
every step. I didn't want to give up despite the sharp twinge
in my lower spine because I believed it was probably a normal
ache that comes with the training. I continued training despite
my pain, until one day, my entire left leg went numb.
I finally realized I couldn’t put off a trip to the doctor’s office
any longer. An MRI revealed that a disc in my lower spine had
herniated, and it was pinching my sciatic nerve to the point
where nerve damage would potentially be permanent if I didn’t
do something about it. I was also told I had degenerative disc
disease.
The next few years were filled with ups and downs. Telling
athletes they can’t be active affects them more than just physically.
My diagnosis began to seep into my soul. I decided not to go
the surgical route, and instead took the long way around. I went
through months of physical therapy, epidural steroid injections,
yoga, acupuncture and chiropractic treatments. You name it, I
tried it.
During that time, I got my personal training certification and
read numerous books to get a better understanding of back
pain. It was a long healing process and one that taught me a lot
about myself. There were of course times when I doubted that I
would ever be able to exercise again, but sure enough, I proved
that my injury was just a speed bump in the road.
For more than a year I was barely able to move without pain,
and I am now proud to say that I’m a national-level NPC fitness
competitor doing back flips on stage. I’m very proud of my
journey. Winning Max Muscle’s Best Back in America contest
symbolized my road to recovery. The contest allowed everything
to come full circle, and it signifies how hard I worked to get
where I am today. I was blown away by the amount of votes I
received from my local community and beyond. It truly showed
me that when you believe in yourself and have the support of
others behind you, anything is possible. Thank you to my loved
ones, friends, medical care providers and sponsors for always
having my back and thank you to those who voted and helped
me win such an incredible achievement award.
What does my story have to do with this back workout?
Obviously, a lot. As a personal trainer and boot camp instructor/
owner, I make it my mission to help others strengthen their backs
and their core. Building a strong back is essential in keeping
your spine healthy and preventing injuries like the one I suffered.
Stretching daily, practicing relaxation through massage or yoga is
also important in maintaining general health and preventing injury.
You only have one body, take care of it! MS&F
By Victoria Adelus
27 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
VICTORIA’S BACK WORKOUT
I like to train my back twice a week and I schedule each workout at least three to four
days apart for adequate recovery. I usually try to incorporate different exercises each time
I train in an effort to always keep my body guessing. This workout includes my routine
on a heavy back training day. When lifting heavy weight, I aim for eight to 12 repetitions
with about 30 to 45 seconds of rest in between sets and I try to hit three to four sets per
exercise. I also incorporate at least one core movement and lower back exercise into my
back workout routine. Developing a strong core is essential for overall back health.
SEATED LOW CABLE ROW: Using a v-bar
attachment, begin this movement with your feet
on the platform and back straight. Pull the bar/
cable toward your belly button while pulling your
shoulders back, pushing your chest forward and
steadily arching your back. Slowly release the
bar until your arms are extended and shoulders
are slightly stretched forward. Muscles used:
middle trapezius, rhomboids
BACK EXTENSION: When I train my back,
I also like to include lower back and core
exercises during my workout as this helps me
maintain a healthy spine from top to bottom.
Position your heels under the pads used to
anchor your feet into the piece of equipment.
Keep your stomach tight while bringing your
shoulder blades back, and lower your upper
torso toward the foor. Slowly bring your torso
back up while squeezing your lower back and
glutes, keeping your posture straight and chest
out. Muscles used: erector spinae, gluteus maximus,
hamstrings
PLANK: Lie on the foor and slowly push
yourself up off the ground using your forearms
and toes for support. Keep your stomach pulled
in toward your spine, and hold for at least
30 seconds. If the plank gives you any back
pain, modify this movement by performing this
exercise on your knees. Make sure you keep your
back straight, and do not allow your hips to lift or
your back to sway. Muscles used: erector spinae,
rectus abdominus, transverse abdominus, obliques
BENT-OVER DUMBBELL ROW:
Place one hand and knee on a
bench for support and one leg on
the foor. Grab the dumbbell with
the opposite hand and pull it up to
your side, just above your torso.
Slowly return the arm down until
it is extended and shoulders are
stretched. Finish repetitions and
then switch sides. Muscles used:
latissimus dorsi, rhomboids, middle
trapezius
PULL-UP: I like to alternate between wide grip pull-ups and close
grip pull-ups to engage different muscles within my back. As a
ftness competitor, I need to focus on both the thickness and width
of my back, and switching between these two types of pull-ups
allows me to accomplish this. For regular pull-ups, begin with your
hands beyond shoulder-width apart. Pull your body up to the bar
until your chin reaches the height of your hands. Lower your body
until your arms are fully extended. For close grip pull-ups (pictured
above far left), position hands inside shoulder-width, palms facing
each other and repeat the above steps. Muscles used: latissimus
dorsi, rhomboids, middle and upper trapezius
LAT PULL DOWN: Sit upright with your stomach drawn in.
Begin by gripping the bar and placing your hands slightly beyond
shoulder-width apart. Pull the bar down toward your chest while
keeping your posture straight and head forward. Limit severe
arching of your back and keep your shoulders down. Hold for
one second at your chest and then slowly release. Muscles used:
latissimus dorsi
BENT OVER BARBELL ROW: Bend over at the hips while keeping
your back straight, chest out and shoulders back. Hold the bar
with an underhand grip. Pull the bar toward your waist and belly
button. Return the bar to your starting position until your arms
are fully extended and shoulders stretched. Muscles used: middle
trapezius, rhomboids
28 WWW.MAXMUSCLE.COM ı DECEMBER 2011
By Christina Vargas
PROS CORNER
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
N
ITR
IC
O
X
ID
E M
O
D
U
LA
TO
R
M
A
X
w
i
t
h
HARD WORK PAYS OFF
in the end!
H
ello everyone! I’m excited to
be part of Team Max Muscle. I
wanted to start by introducing
myself to all of you. It has
been a great journey getting to where I
am today. And I’m happy I get to share
awesome ideas with all of you, tell you
what is going on in my life, how to step
on stage, what to eat, etc.
Believe it or not, I am a really shy
person. I can be very outgoing, but I’m
extremely shy. I turned down compet-
ing a lot when I was younger because I
didn’t want to step on stage. I have high
anxiety and I am always the one bounc-
ing around backstage. Competing was
actually one of the
best things for me
though. It taught me
to calm down. I al-
ways bring my iPod
with me to compe-
titions and listen to
music to help mellow
me out.
I started competing
in figure in 2007 and
received my pro card
at the Junior Nation-
als in June 2009. I
competed for about
a year in pro figure
and at the end of
2010, I kept getting
really sick so I decid-
ed to switch to bikini. I was in and out of
the hospital and I realized I needed help,
so I contacted trainer Kim Oddo. We de-
cided I needed a good amount of time
to take off the muscle I’d gained for fig-
ure before competing in bikini in 2011.
After my first show of the year and
placing 6th, I found out why I was so
sick: I was diagnosed with a severe
heart condition called neurocardiogenic
syncope. I have low blood pressure, low
heart rate and low glucose production
in my body. It is something I apparently
have always had and that’s why it
was taking me longer to get better. I
just never noticed the condition until I
became more intense with my fitness
goals.
I have since learned that I am
not allowed to do any type of
exercise involving elevation, such as
plyometrics, step ups, etc., which is
what I had been using to take off a lot
of my muscle. My diet was really strict
but I discovered I was lacking natural
sugars and salts. The doctors wanted
to consider a pacemaker but wanted
to see if pills and diet change could
help me, so my trainer switched up a
few things and we waited to see how it
would affect me (my look).
After all that, I got a zero placement
for a competition in Louisiana and I
felt devastated. When you try so hard,
coming in last always
gets you down. I
had tears on stage
because I just didn't
know what to do.
After that, I sucked
it up, got back in
the gym and worked
even harder for the
next show at the
Phoenix Pro, where
I got my Olympia
Qualification (I
came in 3rd place).
I went from a non-
placement to 3rd! I
did the Houston Pro
in October and I won
the show. It was my
first pro win and with everything that I
went through, I felt so blessed.
If you believe in yourself and what
you are doing, anything is possible!
And guess what? I don't need a
pacemaker yet so everything is
working out. I started taking Max
Muscle supplements and they really
help me get ready for anything on or
off season. I love the MaxPro potein.
I use it to make waffles, great shakes
and even cake. I love cooking and
baking, it makes life so fun and makes
me relax. You can be anything you
want to be don't let anything hold you
back from your dreams. Just go for
whatever makes you be you! Until next
time. MS&F
AVAILABLE EXCLUSIVELY AT:
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 Night-time 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!
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
30 WWW.MAXMUSCLE.COM ı DECEMBER 2011 30 WWW.MAXMUSCLE.COM ı DECEMBER 2011
KEEP ACTIVE
THE RIGHT STUFF
So you’re ready to start a workout program but aren’t sure what you need to do to
achieve your goals. A personal trainer can help. But choose wisely. By Maria Kang
31 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
C
hoosing a personal trainer
is like choosing a physician,
therapist or friend. Personal
trainers often fulfill multiple
functions and it’s important as a
consumer, to know exactly what you
want and most importantly, what you
are buying into. Naturally we all want
to positively change our physique
by enlisting the help of motivational
sources. Some of us want to become
stronger or leaner. Some of us are
rehabilitating from an injury or training
for an athletic competition. Whatever
your goal may be, it’s important to do
your due diligence when choosing the
right trainer for you. Not only must he/
she be qualified and experienced, but
your trainer’s personality and work style
also needs to compliment yours.
A trainer is essentially a “coach” who
will direct you physically and mentally to
a stronger destination. “I see again and
again in my practice that patients often
don’t choose the right workout routine
for them,” says Alexis Peraino, MD,
a physician at Cedars-Sinai Medical
Center's Weight Loss Center in Los
Angeles, who also has a degree in
exercise physiology. “The result is often
injuries or boredom – both of which
lead to less physical activity rather
than more. A personal trainer can be a
wonderful asset to kick-start a workout
routine. However, trainers are not one-
size-fits-all and it’s important to know
how to pick the right one for you.”
Here’s a guide to make sure your coach
is the right fit for you.
WATCH AND OBSERVE
It is rare when you are able to watch
professionals interact personally with
their clients. In this case, you are able
to observe a personal trainer while you
are roaming the gym floor or completing
your cardio session nearby. Besides
noticing a trainer’s physical appearance
and demeanor, also notice if he/she
is actively involved with the client’s
program. Is the trainer constantly
looking away? Is he/she taking notes
or on chatting on a cell phone? Is the
trainer correcting his/her client’s posture
and providing continuous feedback?
It’s important to see how engaged the
trainer is with his/her client. The more
engaging a trainer is, the better he/
she can correct you, motivate you and
stimulate you to trainer harder.
In addition to a trainer’s engagement,
also observe their training style. Is the
trainer soft spoken or speaks in an
authoritative boot camp manner? Does
the trainer converse during most of the
session or does the trainer focus on
exercise intensity? Some clients enjoy
small talk while training, but others like
to get down to business. Figure out
your social tendencies and choose a
trainer that suits your personality type.
DO YOUR RESEARCH
While a trainer can have an incredible
physique, it’s important to also have
some education and experience behind
the brawn and biceps. Personal trainers
come from a variety of educational
backgrounds. Some trainers graduated
with a four-year degree in exercise
science. Other trainers enrolled in
a specialized, certificate programs.
Whatever the background may be,
the most important thing to look for
is a combination of education and
experience. Some of the most well-
known training certifications today
are given by the American Council on
Exercise (ACE), the National Academy
of Sports Medicine (NASM) and the
American College of Sports Medicine
(ACSM).
While education is an important
factor, nothing takes away from the
years of experience a trainer possesses.
Some trainers were athletes, marathon
runners, bodybuilders or weight loss
success examples. Some trainers
started working several years ago and
have successfully trained a variety of
clients. Choosing a “green” trainer,
which is new to the profession, isn’t
a bad choice either, but knowing that
your trainer has experience provides
more trust and confidence in you.
HAVE A TWO-WAY INTERVIEW
Before hiring a trainer, have a good sit
down (free of charge) with your potential
trainer and ask the right questions.
Besides researching their educational
background, really see if you ‘jive’ with
this person. Do you feel comfortable?
Do you feel intimidated? Is he/she a
good listener? Does the trainer ask you
a lot of questions? Ask the trainer about
past clients and past results. Provide
the trainer with scenarios and tell him/
her about your history. Find out what
kind of program he/she is suggesting
and see if it sounds realistic. When
interviewing your potential trainer, look
for confidence, consistency in answers
and comfort in your conversation.
When should you make
an investment in a
personal trainer?
„ If you are new to exercise and
want to develop good exercise
habits.
„ If you have been training for
months without progressive
results.
„ If you are training for an
upcoming sports event,
marathon or fitness competition.
„ If you have injured yourself.
„ If you have bad posture.
„ If you lack motivation to
work out.
Personal Training
Certifications:
„ ACSM - American College of
Sports Medicine
„ NASM - National Academy of
Sports Medicine
„ NSCA - National Strength and
Conditioning Association
„ NCSF - National Council on
Strength And Fitness
„ NFPT - National Federation of
Personal Trainers
„ ACE - American Council on
Exercise
„ ISSA - International Sports
Science Association
32 WWW.MAXMUSCLE.COM ı DECEMBER 2011
During this time period, the trainer should equally be inter-
viewing you. The trainer should be inquiring about your health
background. The trainer should ask questions regarding your
eating habits, past injuries, exercise regimen and physical
goals. He/she should lead you onto the workout floor and
observe your posture, balance, strength and flexibility. If the
conversation revolves too much around your personal life and
not much on your physical self, then that’s a strong indication
that the trainer is not qualified to train you.
GET WITH ‘THE PROGRAM’
A good trainer won’t just train with you when you are together,
a good trainer will provide a complete weekly program that
is tailored to your long-term goals. Not only will he/she
provide an exercise program, but most often, the trainer will
also provide a meal plan. “I usually have my clients write
down what they eat for a few days then alter their foods so
it’s healthier,” says personal trainer Emily Gregg, assistant
fitness manager of Crunch Gym in San Francisco. “It’s tough
telling someone to eat chicken breast and broccoli if that’s
not what they enjoy to eat. Just like exercise, if you don’t
find something you enjoy, then don’t expect yourself to stick
to it that long.” These programs should not be generic, but
instead be specific to your personality, your physical goals,
your schedule and your food tolerances.
A trainer’s long-term goal should be to develop your self-
sufficiency in your fitness program. When your sessions end,
there should be fitness homework that follows. When your
training package is finished, you should be able to continue
forward without confusion. “The best trainers provide you
with an education, suggesting workouts you can do on
your own and that will be sustainable beyond your sessions
together,” Peraino said. “For example, running the gym stairs
might be OK with a trainer but less fun on your own. Be sure
your trainer gives you exercises you can make into healthy
habits.”
Besides developing a self-sustainable program, it also
important to ensure the trainer provides a program that is
“all-encompassing.” If your program doesn’t focus on cardio,
strength and flexibility, then it is not complete.
COMB THROUGH YOUR CONTRACT
When you finally find a trainer you are ready to hire, then
it’s time to get down to the details. Cost for a trainer varies
depending on how many sessions you purchase. Your
training package can average anywhere between $40 to $70
per session. Many training packages allow a payment plan,
in which you don’t have to pay everything up front. When
signing the dotted line, ask about the cancellation policy.
Go through a list of scenarios like if your trainer quits or
if you want to switch trainers. See if the sessions can be
transferrable to other gyms or if you can be refunded if you’re
dissatisfied. It is important that you comb through your
contract so you know exactly what you are buying. After all,
hiring a personal trainer is usually a large investment.
“When you screen carefully, personal training can be an
excellent investment in fitness,” Peraino said. “Remember
that investment doesn’t need to break the bank. The most
expensive trainers aren’t necessarily the best. Many trainers
will consider semi-private sessions so you can split the cost
with a friend. Just be sure that friend has needs and goals
that are similar to yours.” MS&F
LEARN MORE. VISIT US ONLINE AT
MAXMUSCLE.COM
Available EXCLUSIVELY at MAX MUSCLE Sports Nutrition
Max Muscle’s Preferred Trainer Program will get your clients
better results and help you build your business. As a Max
Muscle Preferred Trainer, you and your client will benefit from:
* fncfus¡on ¡n the Æox Æuscfe not¡onof
onf¡ne tzo¡nez d¡zectozy
* A comgf¡mentozy nutz¡t¡on
consuftot¡on foz youz cf¡ent
by o Cezt¡f¡ed F¡tness Mutz¡t¡on Cooch™
* 5gec¡of custom nutz¡t¡on gfon
gockoges foz youz cf¡ent
* 5gec¡of D¡scounts on Æox Æuscfe
guzchoses foz you ond youz cf¡ent
INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
ATTENTION!
If yo If yo
Find out why that Co
OFFICIAL PRODUCTS OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
“Unlike concentrates, FBX delivers the
proper efficacious dosages of ingredients
necessary to optimize all the benefits of
your training.”
—Dr. Phillip W. Harvey,
PhD, RD, FACN, CNS
4(%5,4)-!4%02%7/2+/54$2).+
ou are currently using a ou are currently using a “concentrated” Pre-workout supplement READ THIS!
oncentrate you are using is ineffective as a Pre-Workout supplement!
Don’t be misled by the “concentrated” and “ultra-concentrated”
pre-workout hype that “less is more”. If you want to actually take a
pre-workout supplement that delivers the proper amounts of the
ingredients that will provide a benefit, then you need to use a product
that is based on science providing efficacious doses of these key
ingredients. As a consumer you need to understand that these types
of products deliver just a small serving of powder loaded with
stimulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBX was designed to deliver the efficacious amounts of
the key ingredients that will help you get the best workout. FBX was
formulated to support energy, strength, power, and stamina for
effective workouts and results. The recent market flood of “concen-
trated” and “ultra-concentrated” pre-workouts with the philosophy
that “less is more” are nothing more than stimulant powders without
any scientific basis. Upon closer examination, it’s impossible to
deliver effective doses of any one ingredient when a concentrated
product has only 5.5 g to 8 g per serving. The ideal pre-workout
should contain ingredients that improve acute exercise performance
and facilitate post-exercise recovery. Ingredients should be
supported by published scientific studies at efficacious doses.
FBX contains the necessary and effective pre-workout ingredients
as compared to the concentrates that offer nothing more than
stimulant or perceived energy.
FBX is a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBX contains maltodextrin and dextrose
(glucose) that maintains blood glucose and provides energy to fuel
muscles during your workout. Additionally, dextrose with vanadyl
sulfate, helps optimize blood insulin levels to drive creatine and
glutamine into cells. FBX delivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports critical
water, mineral balance and exercise performance. FBX contains
glutamine which is the most abundant amino acid in muscles and
frequently depleted due to overtraining. Glutamine is used to repair
heavily trained muscles, supports cellular immunity and support the
natural production of growth hormone. Beta-alanine promotes
carnosine synthesis in muscles. Carnosine is the most powerful
intracellular buffer and functions to neutralize the accumulation of
hydrogen ions released from lactic acid commonly produced during
high intensity exercise. For enhanced blood flow and nutrient
delivery, FBX provides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn
®
enhance strength through the ATP energy
boosting and cell volumizing effects. Finally, for mental focus and
alertness, FBX contains caffeine, guarana, Panax ginseng,
octopamine, adenosine, NADH and phosphatidyl serine. All of these
key ingredients are delivered in the proper, efficacious dosages in a
serving of FBX to ensure that you are taking a pre-workout
supplement that actually does what it’s supposed to!
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
beyond those indicated. †JACK3D and 1M.R. are registered trademarks of their respective companies. beyond those indicated. †JACK3D and 1M.R. are registered trademarks of their respective companies.
Information gathered was based on label and formula information. Ingredients may have other benefits
8y: Fh¡II¡p w. Karvey, Fh0, 80, FA0K, 0K5 * 0h¡ef 5c¡ent¡f¡c 0ff¡cer, Max MuscIe 0erperate 05A
† †
36 WWW.MAXMUSCLE.COM ı DECEMBER 2011
IN THE
MAXFORM
TOP 10
Meet three more incredible individuals who
made it to the top 10 in the 2011 MaxForm Life
Challenge. By Jessica Wyland
BREAKING THE CYCLE
Charles Withers, 34, of Gilbert, Arizona, says his fight to keep a
healthy weight started with his first breath of air. “I was always
the chubby kid,” he said. “It’s all about eating habits. I was
raised to be a grazer, to constantly eat.”
Although he was a chronic snacker, Charles stayed active,
playing sports and working in construction. He joined the U.S.
Army and served nine months in Iraq. However, in 2005, Charles
was discharged from the military for “weight management
failure.”
The time Charles spent overseas, as well as the way his service
ended, opened Charles’ eyes to what is now his motto: “You
never know when your life is going to be over, so no moment is
more important than right now.”
With that sentiment in mind, Charles tried many times to control
his weight. He went through an unsuccessful series of yo-yo diets.
Finally, he saw an advertisement for the MaxForm Life Challenge
in Max Sports & Fitness magazine and he decided to give it a try.
At the Tempe, Arizona Max Muscle Sports Nutrition store,
Charles worked with trainer and nutritionist Quintano Drake to
create a supplement and nutrition plan. Then, Charles started
hitting the gym pretty hard. He worked out six days a week,
alternating between weight training and cardiovascular exercise.
“Charles is a dedicated individual,” said Katie Pena, franchisee of
the Tempe Max Muscle store. “He took in all the information we
gave him about nutrition and supplements. He followed the plan
and it paid off.”
After seven months, Charles lost 65 pounds, reduced his
body fat by 24 percent and learned how to break many of the
eating habits he has known since childhood. “It is a matter of will
power,” Charles said. “I still have to tell myself ‘no’ and remind
myself to make good decisions when it comes to food. I still eat
seven meals a day, but I eat the right foods now and I use portion
control. I learned to eat slowly, to enjoy it. And I allow myself to
occasionally give in to cravings.”
In addition to training himself on proper nutrition, Charles learned
to give himself pep talks on the days he did not feel like going to
the gym. When his mind tried to present excuses for missing a
workout, Charles would remind himself how disappointed he feels
when he does not go to the gym. He would remind himself how,
Start – Dec. 2, 2010
Weight: 243 pounds
Body Fat: 29.1 percent
Final – June 30, 2011
Weight: 178.8 pounds
Body Fat: 5.67 percent
Supplements: Triple Whey,
High 5, Max Vit-Acell AntiOx,
Max Nitro, Max Anabol,
Glutamine, ACM, Max EFA,
2TX, Full Blown Extreme, XTR,
ThermXX, CLA, L-Carnitine,
Men's Multi-Vitamin, Quadra
Cuts Competition
Photo by James Patrick
BEFORE
37 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
after 10 minutes at the gym, he feels
awake and full of energy.
With all he has learned, it makes
sense that Charles is now in school to
become a certified personal trainer. He
was impressed with the structure of the
MaxForm contest. The seven-month
period gave him time to develop a new
lifestyle and allowed him to lose weight
at a healthy rate while gaining muscle.
Charles’ own personal challenge dur-
ing the contest and even now is dealing
with loose skin. “No matter how low my
body fat is, I can’t get my skin to tighten
and this still made me feel fat,” he said.
“My skin has been stretched out all my
life so I can’t expect 34 years of stretch-
ing skin to shrink in a matter of months.”
Charles, who took 5th place in the
2011 MaxForm Life Challenge, is now
concentrating on gaining lean mass and
continuing to eat right. He is ever grateful
to his girlfriend, Jocelyn, who supported
him throughout the MaxForm contest.
And he is excited to become a personal
trainer so he can help others break
unhealthy eating habits, commit to an
exercise routine and enjoy every moment
of life. MS&F
HOLISTIC CHANGE
Joan Bohrer of Sacramento, California,
was once afraid to take an airplane flight
because she thought she might have to
buy two seats. Now the 46-year-old is
wearing a size 4 and feeling better than
she did when she was a teenager.
It all started with a nutrition plan
created by Dianne Carlos, franchisee
of the Natomas and Woodland Max
Muscle Sports Nutrition stores. Through
her involvement with Max Muscle, Joan
has changed her relationship with
food, her feelings about herself and
her outlook on life. “Joan decided
to make a lifestyle change and was
determined to make it happen,”
Dianne said. “I remember telling
her she was going to sign up for
MaxForm 2011 contest and we
were going to take pictures. Her eyes
got a little big out of hesitation but she
was all in and agreed.”
Now Joan proudly shows her “before”
pictures to people to demonstrate how
far she has come and to inspire others
to make their own transformation.
Once Joan started with the nutrition
plan, it became a way of life. During
the 2011 MaxForm Life Challenge, she
shed 34 pounds and 18 percent of her
body fat. Her total weight loss with Max
Muscle (as her journey began before the
contest), however, has been 92 pounds.
Unlike other weight-loss regimes Joan
has followed, she knows that this
time she will stick with what she has
learned about food. “Food can be a
friend, a comfort in times of sadness, a
celebration in times of joy,” she said. “I
used to use food as a crutch. Now I use
food as fuel.”
Joan's biggest challenge during the
contest was to “not get freaked out”
by the number on the scale. She had
to realize that she was losing body fat
and replacing it with muscle. She also
had to work to overcome many deeply
ingrained feelings and beliefs she had
about herself, to begin to see herself
in a new way. “With weight problems
come issues like low self-esteem, not
feeling like you fit in, not wanting to
go anywhere,” she said. “This time,
something clicked. I knew I needed to
examine and deal with those issues.”
Now that she has achieved such
success, Joan is eager to take on a
leadership role – something she would
have been too afraid to do in the past.
She wants to share the knowledge that,
with proper nutrition and exercise, you
will not fail. “I could not have made it
without Dianne Carlos’ tireless support
and faith in me,” Joan said. “If I can do for
someone what she has done for me, then
life just keeps getting better.” MS&F
I used to use food
as a crutch. Now I
use food as fuel.
BEFORE
Start – Dec. 1, 2010
Weight: 182 pounds
Waist: 37 inches
Body Fat: 45.8 percent
Final – June 30, 2011
Weight: 148 pounds
Waist: 27 inches
Body Fat: 27 percent
Supplements: High 5 or
Max Lean protein powders,
Liqui-Carn, Max Cleanse &
Lean, Max Vit-Acell, Max
EFA, Max CLA, Quadra Cuts
Extreme, Glutamine
38 WWW.MAXMUSCLE.COM ı DECEMBER 2011
BEFORE
Start – Dec. 1, 2010
Weight: 173 pounds
Final – June 30, 2011
Weight: 157.5 pounds
Supplements: Max Kre-
Alkalyn, Max Nitro, Max
Cleanse & Lean, Max Vit-Acell,
Max Carntine, Omegas, MaxPro,
Full Blown Extreme
*Photo by Frank Fontanilla
SUPERSTAR TO HIS FAMILY
When Eric Coronado, 32, of Bakersfield, California placed in the top
10 of the MaxForm Life Challenge, his family presented him with a
custom-made trophy.
As a father of three, Eric said he knows he could not have completed
the competition without the love and support of his wife, Erica. What
surprised him was that his efforts to transform his body made his
family proud. “It brought a tear to my eye to see the trophy,” he said.
“My family is the greatest reward for all my hard work.”
Eric’s three children are ages 13, 2 and newborn. In addition to
being a father, he works long hours with mentally challenged
adults as lead staff at his local community center. Although
it is not often easy to juggle many roles, Eric knew he had
to put forth the extra effort and find time to attend to
his health and fitness.
Before Eric started an exercise and
nutrition plan with Max Muscle, he was
overweight and chronically tired. He
said he was “pounding energy drinks
left and right.” This gave him energy,
but it also gave him a belly.
To gain more energy and combat his
belly, Eric consulted with Jeff Revelle,
franchisee of the Max Muscle Sports
Nutrition store in Bakersfield, California.
Revelle and his team provided Eric with
a nutrition plan and workout advice. “We
set Eric on the right path and he stuck to
it,” Revelle said. “He has a lot of dedication,
a lot of will power and is super loyal to Max
Muscle.”
Eric said the MaxForm contest gave him the
motivation he needed to lose weight and build
muscle. “I was tired of not being healthy and
not having the body I wanted,” Eric said. “After
I talked to the people at the Max Muscle store, I
knew it was time to push myself to the max.”
Coworkers witnessed Eric’s transformation from
heavy-set to lean and muscular. He said many people
are now asking him for pointers. He tells them all he
knows about nutrition, fitness and Max Muscle, and
tries to provide continued support. “The best advice I
can give is, stay positive and you will reach your goals,”
Eric said.
Eric’s new goal is to find more time to work out so
he can start participating in muscle physique shows.
For now, he is content to snuggle up with his newborn
daughter, Emily, and feel the satisfaction of being his
family’s superstar. MS&F
Cleanse & Lean Advanced is
a powerful body composition
slenderizing formula designed for
quick and effective weight loss.
Cleanse & Lean Advanced specifically
addresses the areas of healthy
elimination, appetite suppression,
thermogenesis along with water loss
using high quality ingredients
supported by published scientific
studies. Cleanse & Lean
Advanced is fast-acting, delivering
key bioactive ingredients to support
your weight-loss program in conve-
nient and easy-to-swallow capsules.
BEFORE
—Amanda Carrier, Los Angeles, CA
NEW
MULTI-FACETED WEIGHT LOSS FORMULA!
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
*Amanda's results are not typical. Amanda used Cleanse & Lean Advanced as part of a comprehensive
nutrition program that included healthy eating and exercise.
with Cleanse & Lean
Advanced!”
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
40 WWW.MAXMUSCLE.COM ı DECEMBER 2011
For more information or to find the store nearest you, visit us online at
maxmuscle.com
ISO-X, THE WORLD’S MOST
ADVANCED WHEY PROTEIN ISOLATE
IN 3 MINDBLOWING FLAVORS!
ISO-X is the newest addition to Max
Muscle Sports Nutrition’s 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 Don Dona, MaxForm Life Challenge
2011 Champion
W
ith the 2012 MaxForm Life
Challenge starting this
month, I thought I would
share how it all started for me. I have
struggled with my weight throughout
adulthood. Like many people, as
each New Year approached, I started
thinking of ways to lose weight. I
started asking questions. How can
I succeed this time? What plan will
work? What is the latest diet craze?
I did this for 20 years with the same
results. So I had to wonder, would
2011 be much different?
One of my favorite shows is NBC's
The Biggest Loser. I have rarely
missed an episode since season 3.
Sadly, I would watch the show while
eating a bowl of ice
cream or a bag of
chips. I was curious
about the Bodybugg
used on the show.
It calculates how
many calories you
burn during the day,
how many steps
you take and how
many calories you
consume. I thought
this would be a
good way to keep
me accountable.
On December 26,
I did a search on
the Internet for the
Bodybugg and an
ad popped up for a
product with the word Max in it. That
is when my wife, Darla, reminded me
that our daughter’s dance instructor
was dating a guy who owned the Max
Muscle in Rockwall (Texas).
Then I searched for Max Muscle
and noticed the banner with Maria
Adelus, winner of the 2010 MaxForm
contest, advertising the 2011
contest. I talked with Darla about
it and decided that I would like to
meet John Hagaman, the Rockwall
Max Muscle franchisee to discuss
possibly entering the challenge. I met
with John around December 27 or 28;
HOW IT ALL STARTED
he was very helpful answering all my
questions and within 30 minutes I made
the decision to enter the challenge.
I had my reservations. I did not want
to have my picture posted for the world
to see. I disliked the idea of having my
weight and measurements accessible
to family, friends and co-workers online.
I was unsure about taking supplements
because I had not taken supplements
since my days as a college football
player more than 20 years prior.
John arranged an appointment with
Certified Fitness Nutrition Coach Adam
Gilbreath for December 30. Adam
spent time reviewing my meal plan
and supplements. I was excited that
my plan consisted of eating five or six
times a day because
I knew I wasn't going
to starve eating only
800 calories a day as
I had tried before. (To
this day, I still follow
my meal plan because
I have learned it is not
about dieting, it is a
lifestyle change. My
food choices have
not changed, but
their preparation and
portions have.)
Adam spent the next
15 minutes taking my
before photos and
measurements and
told me to post them
online and journal
online for accountability. Every two
weeks I would meet with Adam, so he
could reassess my needs and tweak my
meal plan or add another supplement.
The MaxForm 2011 Life Challenge
was an incredibly rewarding experience
for me. I had never started a weight
loss program where I did not end up
right back where I started by the end of
the year. This year, it will be different.
It was a complete accident that I
came across Max Muscle, but it was
the best accident that ever happened
to me. Good luck to those entering the
competition this year! MS&F
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM






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Max Muscle Franchisees are required to become Certified Fitness
Nutrition Coaches™
ºN0 000'l 80||, N0 l00czl0
Our staff is highly trained and will teach you not just what supplements to
take, but how to take them for best results
ºN0 0ll0t N0lt|l|00z| 0000s0||0¶ s P0ts00z||t00
N0lt|l|00 P|z0s
Max Muscle Certified Fitness Nutrition Coaches™ provide nutrition
counseling for clients and create customized food-based nutrition plans
ºN0 l0l f00 ¡t¶ |l, 80l0t0 f00 80¶ |l
Sample any MMSN product in the store for free
ºMzä M0sc|0 8p0tls N0lt|l|00 Pt000cls ât0 lk0
8|¶k0sl Q0z||l¶
MMSN product development team puts quality first with their
commitment to the Quality Ingredients Guarantee
ºN0 00000cl It00 N0lt|l|00 80M|0zts
Max Muscle conducts Free seminars at schools, businesses
and organizations to educate communities on the importance
of nutrition
ºN0't0 Pzss|00zl0
Max Muscle Franchisees live an active lifestyle and are
commited to helping customers achieve their health
and fitness goals
42 WWW.MAXMUSCLE.COM ı DECEMBER 2011
WINTER
wonderland
>> BERRY-LICIOUS
Smooth on a silky layer of Giovanni
Cosmetic’s Raspberry Winter body
lotion. The sweet smell of this red
berry will give you the feeling of being
wrapped up in a cozy blanket by the
fire. $9.95 giovannicosmetics.com
>> BUFFED UP!
Tired, sluggish skin is no bueno
during the cold winter season.
Unclog pores and bring skin back
to life with Renee Rouleau’s Mint
Buffing Beads. The peppermint oil
and vitamin K will increase circulation
and help strengthen capillary walls.
$40.50 at reneerouleau.com
>> MAKE ME OVER
When it’s a celebrity and makeup
artist’s favorite choice for skin care,
it’s got to be good. AMOREPACIFIC
Treatment Cleansing Soap uses
peppermint oils, lemon and rosemary
to take off stubborn makeup leaving
a clean slate for a gorgeous, glowing
complexion. $40 sephora.com
>> SWEET CHOICE
If you love the smell of baked sugar cookies, you’ll
love Skinn’s Milky Protein Cleanser. The sulfate-free
formula cleans without irritating sensitive skin by
using a hint of honey almond oats. Squeeze onto
your favorite loofah for a delicious experience.
$19 at skinncosmetics.com
>> SOFTEN SKIN
Enjoy the luxurious feeling of
Skinn’s Body Balm Extreme. This
ultra-indulgent formula combines
shea butter, sweet almonds and
vitamin C to soften any body part
lacking hydration due to those
many laps on the ski slopes.
$34.50 at skinncosmetics.com
>> THE PERFECT KISS
Get ready for some mistletoe
action with C.O. Bigelow’s
Mentha Lip Shine in Cinnamint.
The uber shiny lip gloss hydrates
your pout while the peppermint
gives your breath a long-
lasting freshness. $7.50 at
bathandbodyworks.com
Enjoy the scent of sweet berries, almonds and
mint this holiday season as you pamper your body
with creamy lotions, sweet body butters, feel-good
scrubs and tasty lip treatments. By Lisa Maiorana
NATURALLY
SLIM
(with Max Liqui Carn)
* |||co|||, Eu||s |u| |o| Cp|uu| \og|| |oss†
* ||ovuos ||o|g, |o| /usc|os Du||g |xo|cso†
* 2'0ug o| /c|vo |Cu||||o po| So|v|g†
* Suppo||s /cco|o|u|ou |u| /o|u|o|su†
* 00´ |u|u|u|, Su|o c |||oc|vo†
* /vu|u||o | c Cz c o2 Cz
* ¹us|os Do|cous'
|/C|US|\||` /¹
||/|| /C|| /¹ ////USC||CC/
ROUGH. RUGGED. READY.
GUY PICKS
1
4
44 WWW.MAXMUSCLE.COM ı DECEMBER 2011
1
CARHARTT WASHED
DUCK FLANNEL-LINED
DUNGAREES These lined, hard-working pants provide
plenty of warmth when the temperatures drop on your
outdoor adventures. $64 at Carhartt.com
2
SHERPA ADVENTURE GEAR RENZING HAT
This 100 percent wool hat is hand-knitted by
Nepalese women in the valley of Kathmandu. You get
the warmth of the wool without any itching thanks to a
microfleece earband lining. $25 at REI.com
3
LAND’S END MEN’S EXPEDITION GLOVE
These warm, waterproof gloves with a built-in pocket
for handwarmer packets extend up the forearm for added
protection from the elements. $59.50 at LandsEnd.com
This is by no means a complete list, but adding these six items
to your hiking paraphernalia will keep you enjoying outdoor
pursuits through nature’s chilliest months. By Abby Hoeffner
Cold Weather Gear for the Hiking Man
4
CAMELBAK 2011 PIT BOSS This three liter strap-
on hydration system is insulated and fully enclosed to
protect against freezing. Plus it is designed to carry skis/
snowboard, shovel, snowshoes, goggles, extra layers,
lunch, tools, phone, wallet and keys. $125 at CamelBak.com
5
WENGER MEN’S YETI INSULATED HIKING
BOOTS Reach the summit with your feet toasty and dry
in these great-gripping insulated boots that let you take on
slick or loose surfaces with confidence. $99.95 at
Altrec.com
6
A BIG DOG There’s nothing like a big, furry best friend
to fend of winter’s chill and keep you motivated on those
late afternoon hikes. For adoptable dogs in your
area visit your local shelter or PetFinder.com
2
3
6
5
Powermax 1000 is a professional strength
mass gainer for individuals needing nutrient
dense highprotein and high calories to
maximize lean muscle mass gains, for hard
gainers or for those requiring extra calories to
support a high metabolic rate.
To gain mass you need lots of concentrated
calories to complement your demanding
training program. Powermax 1000 is your
solution to support total protein, amino acid
and nitrogen requirements delivering high
quality, multi-fractional whey proteins with
Aminogen® in addition to full spectrum,
multi-molecular weight carbohydrates and
essential and healthy fats.
Powermax 1000 will not only satisfy your
caloric and metabolic requirements, but also
your taste demands.
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
ALSO AVAILABLE IN
DELICIOUS VANILLA!
46 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Fancy Feet
Get cozy in the
ultra comfy Sheldon
Boot by Wolverine.
The shearling lining
and waterproof
technology keeps
feet comfortable and
protects from outside
elements. $120 at
wolverine.com
Baby Come Back
No sadness necessary when
you have a BOYFRIEND during
the holidays. This sensual new
fragrance line by actress Kate
Walsh captures the essence a
man leaves behind after he’s
gone with a twist of wearable
femininity. $95 at HSN.com
Look at the Time!
Let her keep track of time with
Phosphor's Appear watch that's
doused with Swarovski crystals.
Added feature: hide the time
behind the crystals and push the
display button to show it again.
$249 at PhosphorWatches.com
Unwavering Beauty
Make waves – literally – with
The.MERMAID.HAIR.KIT by
Kevin.Murphy. The runway-inspired
kit comes with plastic wave clamps,
hair pins and a finishing spray to
create model-perfect hair for any
special occasion. $39.95
at KevinMurphy.com.au
Sweet Lips
In Chocolate by Baked by Melissa
is a new line of chocolate covered
miniature stuffed cupcakes in delicious
flavors such as Red Velvet, Cookie
Dough and Tie-Dye. All are dipped in
scrumptious dark chocolate. $25 for a
box of 8 at bakedbymelissa.com Snow Surfing
Give your snowbunny the
Lotus 120 by DPS Skis. She'll
get a great run with ease and
balance. $799-$1199
at DPSskis.com
holiday gift guide
Perfect Pout
As if cherry pie wasn’t
delicious enough, dazzle
her lips with the Cherry-
Picked Cherry Oil Lip
Gloss Quad by Korres.
$28 at Korresusa.com
So Tipsy
The petite lacquer Dazzlesphere
by M.A.C. is a great gift to buy
for yourself or give away as the
ultimate stocking stuffer. $25 at
maccosmetics.com
Liven up the holiday season by giving one of these fabulous finds to your favorite
gal or guy! Better yet, keep it for yourself and we won’t tell! By Lisa Maiorana
Eye-deal Choice
Give her peepers added
appeal with Ryders' sporty,
high-performance sunglasses
in Certified. $44.99 at
ryderseyewear.com
47 DECEMBER 2011 ı WWW.MAXMUSCLE.COM
Travel Buddy
Pack it all in to Hydrapak's
Morro backpack, a well
cushioned pack with lots of
pockets that holds all your
belongings in style.
$124.99 at hydrapak.com
Don’t Bother Him
XZipit by La-Z-Boy recliner comes made
to order with his favorite sport’s team
logo and mascot panel to show off
his true team spirit. The panel can
be removed to transform the recliner
into everyday use. $729-$889 at
xzipitpanels.com and www.la-z-boy.com
live, love, laugh!
Transformation
When your guy needs to
go from a run to a coffee
break, give him the Elite
Barrier Convertible Jacket
with removable sleeves
by Pearl iZUMi. $180
at pearlizumi.com
Identify Yourself
Protect your loved one by
giving him (or her) the ID
Elite or ID Slim by Road
ID. The laser engraved
metal ID plate can hold
your name and address,
medical information, or
even a positive statement.
Available in all sizes.
$15.99 for Slim; $29.99
for Elite at roadid.com
Selective Viewing
The photochromic and
polarized Tweakers sunglasses
by Ryders gives a clean, sleek
appeal, while protecting eyes
from the UV rays. $39.99-
$69.99 at ryders.com
The Wanderer
For the traveling man, give
him the Organic Male OM4
Travel collection. The simple, yet
masculine kit holds a refreshing
face wash, balancer, serum and
moisturizer, and comes in four
skin types to fnd the perfect ft for
your guy. $29 at om4men.com
Fabulous Find
Get your cologne-a-holic the greatest
gift of all time, the Executive Collection
by Perfumania. Offering a variety of
miniature-sized bottles of his favorite
brands such as Tommy Hilfger,
Burberry, Lagerfeld and more; this
desirable carry-all will have him
smelling good year ‘round. $500 at
Perfumania.com
Want Some Cheese?
Give your wine connoisseur
the ultimate wine gift set with
Wine for Dudes, by Tasting
Room created by self-trained
wine guru and best-selling
author, Gary Vaynerchuk.
$32.99 at tastingroom.com
Catch a Glimpse
Made of textured
rodiated sterling silver,
this handsome Day 'n'
Night ring will ft your
rugged guy’s exterior for
a night out with the
guys or a one-on-one
date with you. $400 at
francopianegonda.net
48 WWW.MAXMUSCLE.COM ı DECEMBER 2011 48 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Copyright Susan Irby, the Bikini Chef

2011
BIKINI KITCHEN
ROCKIN'
HOLIDAY
mocktini
T
he season of giving, celebrating and attending
holiday parties often becomes the season of
putting gym time on the back burner and rich
foods and cocktails at the forefront of our
activities. It comes as no surprise that the average person
puts on 5 to 10 pounds of excess weight during this time of
year. Food gets the spotlight for being the biggest culprit in
weight gain, but cocktails deserve a spotlight of their own.
Cocktails can pack in enough calories in a 4.5 oz. serving
as an entire meal. Before adding any type of mixers like
sweet and sour, heavy cream and juices, alcohol alone
boasts between 90 to 120 calories per ounce. A typical White
Russian cocktail can contain as much as 319 calories and a
Mai Tai can contain anywhere between a low 150 calories
per 4.5 oz. serving up to 620 calories for the same serving
size, depending upon how it is made.
You can save on sugar and calories this holiday season by
skipping the alcohol. There are many benefts to doing this
for your health and your waistline. Especially during this time
of year, saving a few calories here and there really adds up.
Savings now means a slimmer, trimmer you as you head into
the New Year.
Here is a deliciously refreshing beverage sans the alcohol.
For this recipe, the citric acid in the lemon and lime help give
this sparkiing beverage a metabolism boost.
SPARKLING POMEGRANATE MOCKTINI
INGREDIENTS
• 1 oz. chilled pomegranate juice
• 4 oz. chilled sparkling apple pomegranate cider
• Juice of one lemon
• Juice of one lime
• Ice
• Fresh mint leaves or lime slices for garnish
DIRECTIONS
Place ice in shaker. Add pomegranate juice, sparkling apple
pomegranate cider, lemon and lime juice. Cover shaker
with lid and shake a few times. Pour into a martini, wine or
champagne glass. Garnish with fresh mint leaves or lime
slice.
*For parties, make in large batches without ice and chill in the
refrigerator overnight or 4 hours before serving. Serve with or without ice.
MS&F
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles
on 790 KABC, an author and specialist in healthy “bikini”
cuisine. Follow her at twitter.com/thebikinichef or visit her
website at thebikinichef.com.
By Susan Irby • Photo by GreggEvanPhotography
Santa has gone
Gluten-Free
this Christmas!
For a Holiday Special, go to www.NOGII.com
and enter the code: GFREESANTA
GLUTEN-FREE SOLUTIONS FOR HEALTHY FAMILIES!
From Elisabeth Hasselbeck, Co-host of ABC’s The View
50 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Don’t wreck your diet and your
waistline this holiday season, but
DO splurge and enjoy holiday fare.
Here are some delectable recipes
featuring healthy swaps to try.
By Alissa Carpio
E
very autumn after Halloween,
costumes are put away and copious
amounts of candy are consumed.
We shift gears and start thinking
about the upcoming holiday season.
Whichever winter holidays you choose to
celebrate, food is likely involved. Rather than
provide recipes for fat-free, bland versions
of popular holiday fare, this article aims to
provide rich, savory and satisfying dishes*
made in unique ways to add excitement to
your festivities while keeping you on track
with your fitness goals.
NIX GRAINS AND HEAVY STARCHES
Rich foods contain savory fats and succulent
proteins. By substituting grains with similar
tastes and textures, you can avoid a huge
insulin spike to go along with your food
indulgence. Sarah Fragoso, author of the
national best-selling cookbook, Everyday
Paleo and EverydayPaleo.com, gives this
tip: “When making a healthier or grain-free
version of your holiday favorites, simply
consider using almond or coconut flours
for typical grain-based dishes. There are
hundreds of easy and delicious grain-free
recipes that can be found online and in
several cookbooks to inspire cooks to make
holidays delicious and nutritious, without
missing anything!”
Popular carbohydrate-rich dishes include
mashed potatoes, sweet potatoes and stuff-
Get More Recipes:
*Recipes and photos reprinted with authors’ permission.
Festive
& healthy
Fare
51 DECEMBER 2011 ı WWW.MAXMUSCLE.COM 51 51
Ingredients:
s 1 cup all-purpose flour
s ¾ cup yellow cornmeal
s ¼ cup Splenda (granulated)
s ¼ cup granulated sugar
s 1 tablespoon baking powder
s ¼ teaspoon salt
s 1½ cups canned cream-style
corn
s ¾ cup fat-free liquid egg
substitute
s ¾ cup fat-free plain Greek yogurt
Hungry Girl’s Corn Megamuffins
Makes 9 Servings
Per Serving (1⁄9th of
recipe, 1 muffin): 158
calories, 0.5g fat,
358mg sodium, 32g
carbs, 1.5g fiber, 9g
sugars, 6g protein
Directions:
Preheat oven to 375 degrees. Combine flour, cornmeal, Splenda, sugar, baking powder and
salt in a large bowl. Mix well and set aside. In a separate medium bowl, mix together corn, egg
substitute and yogurt. Whisk thoroughly. Add contents of the medium bowl to the large one
and stir until completely mixed.
Line 9 cups of a 12-cup muffin pan with baking liners and/or spray with nonstick spray. Evenly
distribute batter among the 9 cups – cups will be VERY full (we don’t call ‘em MegaMuffins for
nothin’!). Bake in the oven for 15 to 20 minutes until a toothpick inserted into the center of a
muffin comes out clean. Allow to cool and then enjoy!
ing or dressing. A popular mashed potato substitute,
called mashed faux-tatoes, uses pureed cauliflower as a
potato substitute, in part or whole. Recipes can be found
online. For your sweet potato dish, consider Sarah’s sug-
gestion of substituting fruit for sweeteners (like apple-
sauce in mashed sweet potatoes instead of brown sugar).
Stuffing made with hearty vegetables, savory seasonings
and crunchy nuts is a decadent alternative to bread-based
versions.
KICK UP THE FLAVORS
Lisa Lillien, author of the New York Times best-selling
Hungry Girl brand and host of the Hungry Girl television
series on Food Network and the Cooking Channel, makes
delicious foods healthier by focusing on lower-calorie
substitutes to classic favorites. Her methods include
using plenty of herbs, flavorful ingredients, pre-made and
homemade ingredients and eating smaller portions to
control overall caloric intake. Some of Lisa’s holiday recipes
include apple and onion stuffing, upside-down pumpkin
pie, corn mega-muffins and simply sweet meatballs. For
more tips and holiday recipes, visit HungryGirl.com.
Herbs that are great for holiday poultry include rosemary,
thyme, bay leaf and sage. Red meats are complimented
well by more potent spices like peppercorns and garlic,
but also pair well with basil, marjoram, bay leaf and thyme.
Nothing conjures up the holidays like the intoxicating
aromas of cinnamon, clove, ginger and allspice.
SWEET SUBSTITUTES
What are the holidays without sweets? Satisfy your sweet
tooth while saving calories and minimizing the negative
effect of large amounts of sugar and refined carbohydrates.
Sarah uses coconut and almond flours as substitutes for
wheat flour, yams and squash for a sweet taste and moist
texture, nuts for crunch and spices for flavor and that
warm holiday sensation. Warm applesauce, maple syrup,
agave nectar and honey are perfect holiday sweeteners.
MS&F
Directions:
Preheat oven to 350. In a large
soup pot, sauté onions in olive oil
until translucent. Add the sausage
and brown. Add the carrots, celery,
mushrooms, chicken broth, cherries,
almonds, sage, thyme, garlic powder, salt
and pepper. Mix well, bring to a simmer,
and cook for 5-10 minutes or until the
veggies begin to absorb the chicken
broth. Transfer to a large glass baking
dish, cover tightly with aluminum foil and
bake at 350 for 45 minutes.
Everyday Paleo Stuffing
Ingredients:
s 1 lb mild Italian pork
or chicken sausage,
casing removed
(I used chicken
sausages from my
local butcher)
s 4 ½ cups
mushrooms, diced
s 1 medium yellow
onion, diced
s 6 celery stalks,
diced
s 4 carrots, diced
s 1/2 cup chicken
broth
s 1 tablespoon diced
fresh sage
s ½ tsp minced fresh
thyme leaves
Makes 12
Servings
Per Serving
(½ cup):
calories 224,
14.52g
fat, 313mg
sodium,
6.34g carbs,
1.26g fiber,
2.46g
sugars, 8g
protein
s 4 tablespoons olive oil
s ½ cup dried cherries, finely
chopped
s ½ cup slivered almonds
s 1 ½ teaspoons garlic,
minced
s Sea salt and black pepper
to taste
Turn the page for more recipes!
52 WWW.MAXMUSCLE.COM ı DECEMBER 2011
Directions:
Pre-heat oven to 350. Cook the
sweet potatoes in a pressure
cooker for 6-8 minutes. Using a
slotted spoon, move the cooked
potatoes to a large mixing bowl.
To the potatoes, add the apples,
butter, ginger, cinnamon, nutmeg,
and maple syrup and mix well.
Spread the mixture evenly into an
11×7 baking dish. Top with the
pecans and bake uncovered at 350
degrees for 30-35 minutes.
Everyday Paleo
Holiday Sweet
Potatoes
Ingredients:
s 4 cups sweet potatoes, cut into
large chunks
s 3 cups apples, peeled and cut
into large chunks
s 1 teaspoon fresh grated ginger
s 1 tablespoon ground cinnamon
s ½ teaspoon ground nutmeg
s ¼ cup 100% pure maple syrup
s 4 tablespoons organic grass
fed butter
s 1 cup chopped pecans
Makes 12 Servings
Per Serving (½ cup): calories 157,
3.74g fat, 31mg sodium, 30g carbs,
4g fiber, 14.6g sugars, 1.68g protein
Hungry Girl’s Roasted Veggie & Quinoa
Stuffed Peppers
Everyday Paleo
Pumpkin Pie
Ingredients for Crust:
s ½ cup hazelnuts
s 1 cup pecans
s 4 tablespoons melted
organic grass-fed butter
s Pinch of sea salt
Directions:
Preheat oven to 350
degrees. Place the nuts
in a food processor and
process until the nuts are
a flour-like or almond meal
like consistency. Pour into
s ¼ teaspoon fresh grated
ginger
s 2 eggs
s ½ cup raw organic honey
s ½ cup coconut milk
Directions:
While the crust is in the oven,
whisk all of the pie filling
ingredients together. Pour
into the crust that has been
baked for 10 minutes, return
to the oven and bake for and
additional 45 minutes.
Makes 8 Servings
Per Serving (1 slice):
calories 154, 8.23g fat,
116mg sodium, 20.78g
carbs, 1g fiber, 17.9g
sugars, .78g protein
a small mixing bowl, add the
butter and salt and mix into
a thick dough. Using your
hands, spread evenly into
a pie pan and bake for 10
minutes.
Ingredients for filling:
s 1 14oz can of organic
pumpkin puree (nothing
added, just pumpkin)
s 2 teaspoons ground
cinnamon
s ¼ teaspoon ground cloves
Makes 6 Servings
Per Serving (1 stuffed
pepper): 180 calories,
5g fat, 405mg sodium,
27g carbs, 7g fiber, 10g
sugars, 9g protein
Ingredients:
s 2 zucchinis, stem ends
removed, halved lengthwise
s 1 red onion, sliced into
rounds, rings intact
s ½ eggplant, stem end
removed, cut into ½ inch
slices
s 2 tbsp. balsamic vinegar
s 1 tsp. olive oil
s ¼ tsp. salt
s 1/8 tsp. black pepper
s ½ cup uncooked quinoa
s 1 cup crumbled reduced-fat/
light feta cheese
s ½ cup chopped fresh basil
s 1 tsp. chopped garlic
s 6 large red bell peppers (look
for those that sit flat)
Directions:
Preheat oven to 400
degrees. Spray 2 large baking
sheets with nonstick spray.
Place zucchini, onion and
eggplant on sheets in an even
layer. Set aside.
In a small bowl, combine
vinegar, olive oil, salt and black
pepper. Mix well. Evenly spread
half of mixture over veggies on
baking sheets. Flip veggies and
spread with remaining mixture.
Bake veggies until tender,
20 - 25 minutes. Set aside to
cool, but leave oven on. Reduce oven
temperature to 350 degrees.
Cook quinoa according to package
instructions. (Typically, by simmering
with 1 cup water, covered, until water
evaporates and quinoa is fully cooked.)
Transfer quinoa to a large bowl.
Roughly chop baked veggies and add
to the bowl. Add feta cheese, basil and
garlic; stir thoroughly. Set aside.
Carefully slice off stem sides of bell
peppers. Remove and discard seeds.
Place peppers cut-side up in a deep
9x13 baking pan. Evenly distribute
quinoa-veggie mixture among peppers,
about 1 cup
each. Bake
until peppers
are soft and
filling is hot, 20
- 25 minutes.
Enjoy!
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