FREE!

Compliments of:
JULY 2012 www.MaxMUsCLE.CoM
GEARED
FOR SPEED
THE BEST
RUNNING
APPAREL
& SHOES
For Men & Women
pg. 38
INSPIRING
RUNNERs
TAKE CARE
OF YOUR
BoNEs
HOW TO STay
STrOng &
HealTHy pg. 18
EAT FOR
sUCCEss
RUNNER
NUTRITION
pg. 48
oN
THE
MoVE

Get Motivated to Run

5 Stretching Moves

Benefits of Trail Running
TraIn lOnger:
MaX MUSCle'S
XTINGUISHER
COOLS THE BURN
RUNNER'S GUIDE
NEW!
REFORMU LA
M
A
X
J
U
L
Y
S
P
E
C
I
A
L
!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
*ON XTINGUISHER PHYSIO PERFORMANCE ENHANCER!
July Special Offer Expires July 31, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.
OFF!*
REFORMU LATED PHYSIO PERFORMANCE ENHANCER
2 WWW.MAXMUSCLE.COM ı JULY 2012
JULY 2012 • ISSUE 164
22
32
CONTENTS
HEALTH
18 Strong Bones
Stave off osteoporosis and
keep your bones strong and
healthy well into your
golden years.
FITNESS
22 Get the Most
Sure you have good runs,
but these five tips from a
seasoned runner (also this
month's cover model) could
turn a good run into
a great one.
24 Power of Pilates
Incorporating Pilates into
your training schedule can
improve your running in
more ways than one!
26 Stretching
You don' t go fishing
without a fishing
pole, so why would
you try to run
without the right
gear? Don' t worry,
we' ve got
you covered.
16
Five static stretching moves
you should do after a run.
30 Get Motivated
Want to run, but don't have
the motivation? Here are
three reasons to get motivated.
32 Trail Running Benefits
The great outdoors is calling.
Trail running can improve agility,
balance, strength and joints.
Find out how.
34 Pro Workout
Get ready for the fourth
installment of stage-
ready workouts. This
month: BACK!
HEROES
38 Real Runners
Max Muscle runners share
their reasons and secrets
for successful running.
44
38
This man used
to weigh 340
pounds but now
he competes
in 100-mile
running events!
3 JULY 2012 ı WWW.MAXMUSCLE.COM
Photographer: James Patrick – JamesPatrick.com
Model: Runner Danielle Pascente
IMAGE
42 All the Right Gear
From sports bras to running
shoes, here are some of the
best items for your next run.
44 Get Your Run On
Here are the essentials
from the waist down
for your next run!
NUTRITION
46 Sweet & Juicy
Got a sweet tooth? Try
this recipe for grilled nectarines
filled with mascarpone!
48 Runner Nutrition
Distance runners need
proper fuel and the right
foods could mean the
46
difference in how well you
train and compete.
52 The New Core 4
Max Muscle has added new
products to its superior corner-
stones of health and wellness.
Find out what they are and what
the Core 4 can do for you!
CUTTING EDGE
56 Going the Distance
Train longer and harder with
Max Muscle's Xtinguisher.
COLUMNS
14 Forever Young
36 MaxForm Champ
60 Ask Dr. Harvey
IN EVERY ISSUE
4 Editor’s Note
6 President's Point
10 Contributors
12 Feedback Buzz
16 Health Beat
62 What's Hot

COVER STORIES
FREE! Compliments of:
JULY 2012 www.MaxMUsCLE.CoM
GEARED
FOR SPEED
THE BEST
RUNNING
APPAREL
& SHOES
For Men &Women
pg. 38
INSPIRING
RUNNERs
TAKE CARE
OF YOUR
BoNEs
HOW TO STay
STrOng &
HealTHy pg. 18
EAT FOR
sUCCEss
RUNNER
NUTRITION
pg. 48
oN
THE
MoVE

Get Motivated to Run
5 Stretching Moves
Benefits of Trail Running
TraIn lOnger:
MaX MUSCle'S
XTINGUISHER
COOLS THE BURN
RUNNER'S GUIDE
48
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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4 WWW.MAXMUSCLE.COM ı JULY 2012
In elementary
school, I used to
race everyone I
could. I LOVED to
tear up the asphalt
and pump my little
legs and arms and
feel the wind in my
face. In third grade,
I ¿nally got my
childhood crush to
race me across the
parking lot next to
our playground. He
was the fastest boy and I was one of the fastest girls
at my little private school in Texas. We raced. I won.
Barely. And then I think he might have punched me in
the stomach. Ah, childhood.
Also, in elementary school, I competed in the 50-yard
dash and the 100-yard dash. I came in second two years
in a row, but I won the 100-yard dash in 5th grade. At
11 years old, I felt as though I'd won a gold medal in
the Olympics (yes, I was THAT excited)! I went on to
sprint the 100- and 200-meter in high school track, but
found a love of running longer distances in my early 20s.
I competed in several 5Ks and 10Ks and did the Camp
Pendleton 10K Mud Run three times.
Then I got busy with work and life and hung up my
running shoes for awhile. When I competed in the War-
rior Dash with my best friend in 2010, it seriously kicked
my butt. We had a blast, but that's been about it for me
for running. Now after putting this special runners' issue
together, I'm getting all amped to run again. I felt par-
ticularly inspired by three Max Muscle customers who are
in quite amazing running shape. Drew Brazier, 28, used
to weigh 340 pounds and now he is racing in 100-mile
ultra marathons! Betty Schaefer, 63, had never really run
until 2008, but is now winning medals as a sprinter! And
Sonja Friend-Uhl, 41, is an open competitive runner (she
runs 800 meter races to full marathons) and is breaking
records in all kinds of racing events, most notably the
1500 meter. Read their inspiring stories on pages 38-41.
This issue is packed with great information for run-
ners, from novice to experienced. From the right gear
and proper nutrition to stretching and bene¿ts of trail
running, there's plenty to get you ready for your next
run. And one product that can help you train longer and
go farther is Max Muscle's Xtinguisher. Read all about its
bene¿ts on pages 56-58.
Happy trails to you! Kick up your heels and go for a
run. Who knows, maybe you'll be the next one winning
medals and racing in ultra marathons!
Until next time,
L
a
R
ue N
ovick
EDITOR'SNOTE
larue novick is editor in Chief and Creative Director of mS&F.
Turn Your Passion
Into Your Profession
WINNING
TEAM!
JOIN THE
WINNING
TEAM!
WWW.MAXMUSCLEFRANCHI SE.COM
Love what you do. Own your own Max Muscle Store! Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise.
Offerings are made by Franchise Disclosure Document Only.
©2010 Max Muscle.
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
Diana Diaz
NPC Figure Champion,
Team Max Muscle
Full Blown XXX is an ultra concentrated
pre-workout formula designed to support energy,
strength, power, and stamina. The bioactive
ingredients in Full Blown XXX have been
shown to increase nitric oxide production and
vasodilation, provide buffering function, and
enhances energy and power for explosive and
intense workouts.
Full Blown XXX Delivers:
• 2 TIMES MORE Caffeine!*
• 50% MORE Creatine!*
• No Geranium or 1,3 DMAA
• Sugar Free!
NEW
ULTRA CONCENTRATED PRE-WORKOUT IGNITER!
AVAILABLE EXCLUSIVELY AT:
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LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
Also Available in delicious
PINK LEMONADE &
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6 WWW.MAXMUSCLE.COM ı JULY 2012
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
Max SPortS & FitnESS
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsand¿tness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
any diet or exercise routines, you must ¿rst consult
with a quali¿ed 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.
Lisa Maiorana, Joe Wells, Don Dona, Linda Hepler,
Jaime Cash, Kimberly Miller, Rochelle Marapao,
Abby Hoeffner, Jennifer Lee, Susan Irby,
Alissa Carpio, Robyn Baldwin, Dr. Phil Harvey
James Patrick, Frank Fontanilla,
Brett Seeley, Noel Daganta, Erich Garza,
Kristina Fanelli
advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO; Ron Higuera, DC, MS,
ART; Robert Goldman, DO, PhD; Gary
Brazina, MD, FACS; Charles Poliquin, BS, MS;
Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
thiS Month, our Max
Muscle product focus is on
Xtinguisher. It not only is
one of my favorite products,
but I believe it is actually one
of the best in the our line of
quality supplements. I say
that because anyone who
participates in some type
of physical activity, whether
it's weight training, running,
playing a sport or a job that
involves manual labor can
bene¿t from Xtinguisher.
The key feature of Xtinguisher is that it delays muscle onset
fatigue. There is a metabolic response that takes place in our
bodies when we exert ourselves physically. You may have heard
an endurance athlete refer to it as “hitting the wall.” When this
takes place, it’s because we have pushed our muscles to failure
and our body has produced lactic acid. This causes the muscles
to temporarily weaken and as a result we are not able to go any
further in the activity that we are trying to do. Every individual is
different and one who is better trained may be able to push further
than someone who isn’t as well trained, but everyone at some point
will hit that wall.
Xtinguisher’s proprietary and science-based formula enables
athletes to be able to push further, allowing them to train harder
and longer. The end result is that we are able to get more out of
our training, our sport or our job. Xtinguisher does not have to be
taken in a “loading phase,” nor do you have to take it for a speci¿ed
period of time before it will work.
Speaking from ¿rsthand experience, after taking my very ¿rst
serving of Xtinguisher, I was able to go from level 12 to level 15
on the stationary bike. Not only did I increase three levels, but I
was also averaging 89 RPM vs. my normal 78 RPM and I went 60
minutes instead of my usual 45 minutes. I noticed that not only
was it easier at the higher level from a cardiovascular standpoint,
it was also easier from a muscular standpoint, but it was meaning
my heart rate was at around the same rate at the higher level.
Additionally, I was not experiencing the burning in my legs as much
as I do at the lower level!
The reason Xtinguisher works so well is it was developed using
the patented form of beta-alanine, CarnoSyn, and is combined with
L-histindine, which boosts carnosine levels in the muscle. Clinical
studies have concluded that this increases muscle strength, buffers
lactic acid, delays muscle fatigue and speeds recovery time. I, for
one, can vouch for that.
Xtinguisher is Buy One Get One 50 percent off for the entire
month of July, so if you haven’t tried Xtinguisher yet, ask a Certi¿ed
Fitness Nutrition Coach at your local Max Muscle store today for a
free sample before your next workout so you can feel the results for
yourself. I promise you, you’ll be back to get some more.
Max Muscle Sports Nutrition is proud to introduce
XTINGUISHER, a scientifically-based formula that supports
the muscles production & maintenance of carnosine and
aerobic ATP production. Using XTINGUISHER will allow you
to train harder and longer before muscle fatigue sets in.
• Contains Carnosine Precursors;
Beta-Alanine and Histidine With
Added Creatine, Ribose and
Citrulline Malate
• Train Harder and Longer†
• Supports Explosive Power,
Speed, Intensity, Endurance
and Recovery†
• Powerful Antioxidant That Helps
Delay Fatigue†
• New Low Sugar Formula and
Improved Taste!
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
DELAYS ONSET OF MUSCLE FATIGUE! ATTENTION ATHLETES!
ATTENTION!
IDEAL 2:1:1 RATIO OF LEUCINE, ISOLEUCINE AND V
OFFICIAL PRODUCTS OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
TIO OF LEUCINE, ISOLEUCINE AND VALINE
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
PRO BCAA is a scientifically-based formula to provide the
body with high potency branched-chain amino acids in the ideal
2:1:1 ratio of leucine, isoleucine, and valine. As a versatile
formula, Pro BCAA is specifically designed to benefit both
pre-, during, and post-workouts. For the pre- and during workout,
this comprehensive formula is designed to support the energy
fuels needed for high intensity and endurance workouts. For the
post-workout, it functions to support rapid recovery, muscle
anabolism and anti-catabolic effects. (Available in Pink
Lemonade, Tangerine and Watermelon)
10 WWW.MAXMUSCLE.COM ı JULY 2012
Jennifer Lee has had a successful
career in the ¿tness industry. She is a
Certi¿ed Nutritionist, a Certi¿ed Fitness
Nutrition Coach, a Certi¿ed Personal
Trainer and a proud Max Muscle franchisee.
Jennifer is driven to show others how they
can make their health and ¿tness dreams
a reality. She owns the Max Muscle in Las
Vegas at Centennial Hills and plans to open
another store in Las Vegas. She is married
and is the mother of two boys.
P
h
o
t
o

b
y

J
a
m
e
s

P
a
t
r
i
c
k
Danielle Pascente is a personal
trainer, sports model, motivational
speaker and an avid runner residing in
Santa Monica, California. A graduate
of Arizona State University with a
Psychology degree, she went on to get
her personal training certi¿cation. As
a former athlete and coach, Danielle
has mastered the understanding of
developing a healthy mental and physical
self. She has worked with companies such
as Nike, Adidas, Reebok, Mizuno, Moving
Comfort, Eastbay and Asics.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
Kimberly Miller, MS, is a
commercial and ¿tness talent, writer,
stylist, runner and a mom. It was during
her graduate work that her passion for
writing developed, and she currently
contributes to a variety of publications
as well as serves as a featured ¿tness
blogger for the Arizona Republic
Newspaper. She seeks to empower
and inspire others to live a healthy and
balanced life. Visit KimMillerStyle.com.
P
h
o
t
o

b
y

N
o
e
l

D
a
g
a
n
t
a
Robyn Baldwin is an advertising
media supervisor. In her spare time
she is a writer, ¿tness model, certi¿ed
personal trainer and a YouTube co-host
of a monthly video called "Mid-Month
Motivation." She is also a certi¿ed
spinning instructor and is in the process
of completing her Hourglass Workout
Boot Camp certi¿cation. She discovered
her love for running a couple of years
ago and is training for a Warrior Dash in
2012. Visit RobynBaldwin.com.
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:
• Inclusion in the Max Muscle national
online trainer directory
• A complimentary nutrition
consultation for your client
by a Certified Fitness Nutrition Coach™
• Special custom nutrition plan
packages for your client
• Special Discounts on Max Muscle
purchases for you and your client
INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
12 WWW.MAXMUSCLE.COM ı JULY 2012
INCREDIBLE RESULTS
When I first went into Max Muscle Clackamas (Oregon), I basically went in with a vision of how I
wanted to look, and I was looking for some help and knowledge to get there. Mary Davis was able to
clearly break down a complete diet for me that also showed where I could add in the products that
were offered at Max Muscle. I purchased MaxPro, Max Gourmet and Max Glutamine. It was quite a
change to switch up my entire diet, but it didn't even take two weeks before visible changes started to
happen. Once I was able to see my body becoming leaner with new muscle growth, I trained harder
and did my best to eat better. It was a slow process, but after 13 weeks I have never felt better in
my life. I plan on keeping to my new diet and exercise regime, and set in stone these healthy habits
for the rest of my life. Thanks for all the help Mary and the Max Muscle team! –Christopher Patrick,
Clackamas, Oregon, via email
FEEDBACKBUZZ
Age: 19
Height: 6'2"
Start: 197
pounds and
12.4% body fat
After 13 weeks
End: 183
pounds and
7.4% body fat
Workout
Program:
Athlean-X, and
5-7 days a week
at the gym
Supplements:
MaxPro protein
Max Gourmet
Max Glutamine
TRIPLE
TEXAS
THREAT
For the NPC Ronnie Coleman
Classic Bikini, I sponsored
Nina, Angela and Betsy
by providing Max Muscle
products for their prep. They
all took High-5, Triple Whey,
Glutamine and Nitro EXT.
They have continued to be
loyal customers, spreading the
word about Max Muscle to
their colleagues and clients.
Since Nina won her group,
she qualified for an NPC
National Event and is going
to be competing for her pro
card (IFBB) in Las Vegas at the
end of July. I am continuing
my sponsorship of her through
this event.
–Seth Protus, MM Franchisee,
Central Ohio (Pickerington and
Hilliard – opening summer), and
Southlake, Texas (coming soon)
1st Place Win
I've always had a passion for Útness. Last year, I decided
to put that passion to good use and became a personal
trainer. That's when I met fellow Max Muscle Walnut
Creek teammates, Cassandra and Matt DuBois and Mike
Wegner. They encouraged me to train and compete in
my Úrst show. I was introduced to Coach Ken Tali and
the Max Muscle Walnut Creek family after my Úrst
competition in San Francisco. Ken's team had cleaned
house, placing in many of the divisions, including 1st
Place Masters Men's Physique and brought home Overall
in Figure Open. That's when I knew I had to enlist the
help of the mastermind behind it all: Ken Tali.
I teamed up with Ken in October 2011 and had
my heart set on achieving 1st place and overall in my
division. Ken custom tailored my diet and knew exactly
what adjustments were necessary and when to enforce
them. He advised me on the appropriate supplements
to take. I'm hooked on Max Muscle's ARM and Max
Glutamine, which helps with my recovery.
When the diet and training got difÚcult, Coach Ken
kept me on track and motivated. With the combination of
Ken's experience and expertise and my determination,
there was no stopping us. At the 2011 NPC Sacramento
Bodybuilding, Men's Physique, Fitness, Figure &
Bikini National Qualifying Show, I placed 1st in Men's
Physique-Class A and took home Overall Men's Physique
for Coach Ken Tali and the Max Muscle Walnut Creek
Team.
I want to thank God for his grace. To my family and
friends, thanks for hanging in there with me through this
process. A special shout out goes to Coach Ken Tali and
the Max Muscle Walnut Creek family. We did it! Thank
you everyone for the encouragement and support.
Here's to our win in Sacramento!
–Joe Andaya, via email
see Joe andaya and Ken's
Barbies at the Usas on July
28th in las Vegas.
Nina Chou-Ellis,
30, of Grapevine,
Texas is a
personal trainer
and Certified
Fitness Nutrition
Specialist. She
won her class at
the 2012 Ronnie
Coleman Classic
Bikini.
Elizabeth "Betsy"
Beaumont, 41, of
Fort Worth, Texas
is an Air Traffic
Controller at Fort
Worth Center
(DFW). She is a
personal training
client of Angela
Wright, and
competed at
Ronnie Coleman in
Masters Bikini. Angela Wright,
31, of Fort
Worth, Texas is a
personal trainer
and Certified
Fitness Nutrition
Specialist.
Photographer: Kristina Fanelli
Koi Images And Events
Hair and Makeup: Tiffany Grimes
13 JULY 2012 ı WWW.MAXMUSCLE.COM
TALK
TO US
I started taking Max CLA, Glutamine,
MaxPro Cinnamon Roll protein, Pro
BCAA, LiquiCarn, Vit-Acell Energy, Emerge
Strawberry Lemonade and Essential Omega.
This mom was on a mission and after
12 weeks of intense workouts, staying
consistent with my clean eating and on top
of all supplementation, I met my goal and
competed in my first NPC show in San
Diego. I took 4th place out of 18 girls in
my class. Wow, was I shocked! It's truly
amazing what a difference I have seen with
my supplements. I am continuing my workout
goal and ready to get back on stage to
show my hard work. I'm loving the healthy
new journey I have discovered. Thank you
Austin Brown! You really know your stuff.
–Amy Quaid, Riverside, California, via email
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
Lookin' Buff!
My husband got me hooked on Max Muscle
and CrossFit about two years ago. I'm a
vegetarian, so Max has been essential in
my efforts to get good quality protein and
nutrition support.
–Bridget Deschner, York, Nebraska, via email
Thank You, Austin!
I shop at Max Muscle Orangecrest
(Riverside, California) and I've always
been into fitness, as I'm the owner of Yoga
Riverside. I have always worked out hard.
I'm 31 years old, a wife and a mother. Life
is busy, just the way I like it! Dissatisfied
with results, I went to Austin Browne, the
owner of Max Muscle in Orangecrest,
and Autumn Agulair for help. With Austin's
true knowledge of his products, and
Autumn's motivation to really push my limits,
Take your picture with a
copy of MS&F or your
favorite Max Muscle
products and email it to
editor@maxmuscle.com
for a chance to
be featured next
month!
Bouncing Back
I had my first seizure in May 2011. In June 2011, holding my
wife’s hand, I got the terrible news that I was diagnosed with
epilepsy. This was a complete shock to me. I immediately lost
so many things that were dear to me. My ability to drive, to
rough house with my 3-year-old son (who is my world) and
complete control of my body. Over 6 months, I went through
more tests and the trials of trying to find the right combination
of medications to help “control” my seizures. During this time,
I had 13 more seizures and at one point there was talk about
brain surgery. Also during this time I was not able to do anything
active, especially go the gym and work out. I had lost a total of
20 pounds and had little to no muscle strength or definition.
After a time and finally starting to feel normal, I met with
friend Victoria "Dolly" Fonseth. She was telling me how she had
been competing in fitness competitions and absolutely loved it.
I mentioned that I had always thought about competing in the
Physique category. She very sincerely said, “Why don’t you? You
could do it.” At that moment a light bulb went off in my head
and I thought, “Why can’t I?” After getting more information
from her, Dolly informed me to stop into the local Max Muscle
where she happened to be working. After discussing it with my
doctor, he gave me the OK to start this journey, and said that in
fact it may even help me.
So I went into the Max Muscle in Greeley, Colorado. There I
was greeted by a massive man, the owner Rodney Garcia. He not
only sold me on the products but educated me as well on fitness,
nutrition and training. I left with not just the Max Muscle Core
4, but a feeling of inspiration and motivation. I joined Work Out
West, where many other fitness competitors trained, and started
working out. As a family man and working 40 hours a week, I
had no choice but to get up at 4 a.m. so I could start my workout
by 4:30 a.m. Rodney and the team from Max Muscle informed
me I needed to bulk up if I was serious about competing. So I
started my journey. That was in November of 2011.
By the middle of January 2012, I had already gained several
pounds of muscle. I knew at that point I could really do it. I
had become a VIP member at Max Muscle and developed good
friendships with all their staff. Dolly and I see each other at the
gym all the time and she is very motivating.
Now it is May, a year since my first seizure. Since starting
my fitness journey, I am stronger now than I have ever been and
I have been seizure free for over four months. I am well on my
way to competing in my first show, which will be at the end of
August. Max Muscle and its staff have done so much for me and
really changed my life. Now I am taking many supplements to
aid in my journey and I am on a customized diet plan that was
put together by Greeley Max Muscle’s Micah Hoefling. I have
recommended many people to Max Muscle and they too are
seeing great results. Thank you to Max Muscle for helping me get
my life back.
–Chris Williams, 28, Greeley, Colorado, via email
Amy Quaid
Bridget Descher
NPC Bodybuilder Ted Symonds at Max Muscle of Wesley Chapel, Fla.
14 WWW.MAXMUSCLE.COM ı JULY 2012
For more information or to find the store nearest you, visit us online at
maxmuscle.com
MAX CLEANSE & LEAN™ (MCL) offers a
solution to digestive issues as well as a way to
remove excess water and waste from the body.
You work out hard to stay fit and you want to
see the results every day, that’s what MCL can
help do. MCL addresses the water and
bloating that many of us hold just under our
skin, in our hips, abs, legs and feet. MCL helps
naturally release this excess fluid and flush it
from the system to help drop weight quickly
and lean up. MCL also helps promote
regularity, which is essential to health.
If you’re backed up, MCL will get you back on
track and in the process help you to lose
unwanted pounds!†
M
ud runs are no longer a dirty
little ¿tness secret. They
are soaring in popularity.
There are literally hundreds of them
popping up all over the country. Just
do an Internet search on the topic,
with your local area, and you will
see several events coming up. These
events are usually a 5-10K run that
has obstacles along the way, such as
rope climbs, swimming, mud crawling
under barbed wire, etc. In short, it’s
a grueling run that is very fun and
challenging.
My wife and a few of her friends de-
cided to do a local mud run called the
Warrior Dash in Lake Elsinore, Calif. I
had not paid a lot of attention to these
races; that is until my wife started giv-
ing me the details of her new chal-
lenge. It was a 6K race that had 12
obstacles along the way including run-
ning through some hot Àaming coals.
I was quite sure that I would enjoy
watching this race much more than
FOREVERYOUNG
competing in it.
We arrived early in the morning. I was
amazed to see literally thousands of com-
petitors as well as spectators. The start-
ing line would had people lined up for
about 100 yards deep and 20 yards wide.
They would start a new race every hour,
so I estimated 7,000 to 10,000 com-
petitors ran in this race! Our Max Muscle
Team (pictured below) had a blast. They
were ¿lthy, dirty, laughing and exhausted
by the time they ¿nished.
I was very impressed with all of the ¿t
and enthusiastic competitors. Most ev-
eryone dressed up in a team out¿t or a
funny out¿t. The funniest one I saw was
three guys dressed up as businessmen
complete with ties and briefcases. It
was hysterical to see how clean and nice
they started out, and then when they
crossed the ¿nish line, their briefcases
bashed up and their bodies covered in
mud from head to toe! All in all we had a
blast and met many crazy and ¿t people.
I still have not competed in one, but
healthy knees permitting, I will add it to
my bucket list. I encourage any runners
and fun-loving ¿tness enthusiasts to
give this new ¿tness trend a try. Actually
you really don’t need to be a ¿tness nut
to give this a try. I saw a 400-pound guy
cross the ¿nish line. He was exhausted,
but he literally got the loudest cheers as
everyone realized how tough that must
have been for him.
The Warrior Dash was a fantastic
event and a great experience for our
friends and family. Here is a good link for
upcoming events: www.usracecalendar.
com/category/event-type/mud-obstacle-
challenge-events.
So go ahead and do what your mom
always told you not to do: jump in that
mud puddle and have a blast! MS&F
By Joe Wells, Max Muscle Founder and CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
Let's Get
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16 WWW.MAXMUSCLE.COM ı JULY 2012
Looking for a good source of energy for your training
or event? Grab a banana, say researchers at Appalachian State
University’s Human Performance Lab in the Kannapolis-based North
Carolina Research Campus.
The scientists at Appalachian conducted a study on trained cyclists
to see whether bananas or sports drinks were more beneficial to
sports performance. Every 15 minutes during a 3 hour simulated
road race, the athlete participants consumed either a cup of a
carbohydrate sports drink or a half a banana. At the end of the race,
blood samples were taken to determine the effects of the food or drink
on metabolism.
What the researchers found: both bananas and sports drinks
were equally beneficial for sports performance. But bananas provided
the cyclists with fiber and other nutrients not found in the sports drinks.
By Linda Hepler, BSN, RN HEALTHBEAT
NECESSARY NAPS
Feeling guilty about that catnap you took on Sunday, rather than cleaning out the
garage? If you’re 50 or older, you’ve got a good excuse for catching those extra ZZZs.
New research published in the Journal of the American Geriatrics Society concluded that
napping helps older folks to get adequate sleep, plus helps with daytime brain function.
It’s long been known that as we approach our middle to senior years, there are
changes in sleep patterns. Older people sleep less deeply, wake more often and get an
average of two hours less sleep per night than younger people do. But many of them
worry that taking a daytime nap may interfere with getting to sleep and staying asleep
at night.
The research involved 22 healthy women and men ages 50 to 83 who agreed to
be tested in a sleep laboratory. Prior to the testing, they kept a sleep log at home and
wore monitors to determine their night-time awakening patterns. After this, they had a
sleep evaluation and a battery of cognitive tests. Then they began a prescribed napping
regimen: half of the participants were to take 45-minute naps daily, and half were asked
to take two hour naps. At two and four week intervals, all returned to the lab for repeat
evaluation.
What the researchers found? Total sleep time (night-time sleep plus naps) increased in
all participants, increasing the amount of time spent in deep sleep, which is thought to
restore the body and brain. As a result, all participants scored better on cognitive tests.
There was no difference in the short (45-minute) nap group compared to the two-hour
nap group in sleep increase or cognitive function, but the longer nap participants found
it harder to adhere to the schedule.
What the study didn’t address: whether “power” naps (less than 45 minutes) would
have the same result, how long the effect of napping would benefit older people and
whether less healthy people would achieve the same benefit from napping.
Gum Disease/Heart
Attack Link Debunked
For many years now, dentists have suggested that infected
gums can lead to problems such as heart disease – a fear that
has kept many faithfully going in every six months for a dental
checkup. But a recent scienti¿c statement published in the
American Heart Association journal, Circulation, says there is no
evidence that there is a cause and effect relationship between
gum disease and heart disease.
A panel of 13 U.S. experts reviewed 500 journal articles,
looking for a link between gum and cardiovascular disease.
A number of theories have been suggested to explain the
association, such as mouth bacteria (higher in number in those
with gum disease) entering the blood stream during dental
procedures and even while brushing the teeth – attaching to
fatty deposits in arteries and triggering blood clots. Or bacteria
setting up an inÀammatory process, thickening the artery walls.
But instead of a direct link between gum disease and heart
problems, the scientists found that while diseases of the mouth
and diseases of the blood vessels often occur in tandem, one
does not necessarily cause the other. Instead, the researchers
suggest, those who ignore risk factors for heart disease, such
as smoking, lack of exercise and proper diet – probably ignore
their oral health as well.
But all heart concerns aside, there’s good reason to make that
six month dental appointment: healthy teeth and gums and a
dazzling smile!
Going Bananas
for Sports Performance
N
E
W
!
S
c
i
e
n
c
e

B
a
s
e
d

N
u
t
r
i
t
i
o
n
Max Muscle Sports Nutrition offers a comprehensive and complete line of nutraceuticals. Every
Max Nutraceutical includes the Quality Ingredients Guarantee. Max Nutraceuticals are available
exclusively through Max Muscle Sports Nutrition.
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18 WWW.MAXMUSCLE.COM ı JULY 2012
STRONG
HEALTHY
BONES
Tips for preventing bone
density decline.
HEALTHMATTERS By Linda Hepler, BSN, RN
C
hances are, you worry less about your bone health
than you do about your heart health. After all,
when you think about someone with poor bone
health, it’s likely you envision an elderly woman
with a walker, and that isn’t you – not yet, anyway. But
osteoporosis, or a weakening of the bones, and its precursor,
low bone density, is not just an occurrence that strikes aged
women. It can affect those in mid-life or even younger. It
can also happen, although less commonly, to men. The good
news is, there are things you can do right now to protect
your bone health in the years to come.
The most important thing to understand about bones
is that they aren’t static, but a living and growing tissue.
“Bones are in a constant state of turnover,” says Nathan Wei,
MD, FACP, FACR, a rheumatologist practicing in Frederick,
Maryland.
Bone is continually in a state of renewal, he adds, with old
bone cells being removed (and absorbed by the body) and
new bone cells being laid down. You build bone when more
bone is laid down than is removed (although as we age,
the bone-building cycles are less ef¿cient). And you lose
bone when more is removed than replaced. The greatest
accumulation of bone mass occurs prior to young adulthood,
when you attain your peak bone density. After this time,
says Dr. Wei, “there’s a slow decline in bone density in both
genders.”
If bone density declines enough, then you will develop
osteoporosis, a condition that weakens the bones and leads
to fractures, especially of the hip, wrist and spine, says
Terrence Crowder, MD, an orthopedic surgeon practicing
in Phoenix, Arizona. And you don’t have to have a severe
injury to experience an osteoporosis related fracture, either,
Did You Know?
According to
the National
Institutes of
Health, about 10
million people in
the United States
already have
osteoporosis.
Another 30
million have low
bone density and
are at risk.
19 JULY 2012 ı WWW.MAXMUSCLE.COM
Whole Foods or Supplementation?
Should you get your calcium and vitamin D from foods
or from supplements? Most experts agree that while it’s
always best to take in nutrients through food sources, it
is difficult for many individuals to get enough calcium
or vitamin D through foods. In addition, says Adam
Wollowick, MD, an adult and pediatric spine surgeon
who practices at Montefiore Medical Center in New
York, “Supplementation with calcium and vitamin D is
recommended for all adults who are more than 50 years
old.” Dr. Wollowick cautions that all individuals should
consult with their physician prior to beginning nutri-
tional supplementation.
When Should You Have a
Bone Density Test?
A bone mineral density (BMD) test, also known as a DEXA scan,
measures how much bone you have at the hip and spine. It’s a bit like
having an x-ray, but with less radiation. It can identify low bone density
or osteoporosis, and help to determine your risk for fractures.
While some medical groups, such as the American Academy of Family
Physicians, believe that most women don’t need a BMD until age 65
(age 70 if you’re a man), many physicians recommend the test starting
at age 50. Terrence Crowder, MD, an orthopedic surgeon practicing in
Phoenix, Arizona, is one of those physicians who recommends early
testing. “I think there’s a signiÄcant number of middle-aged people who
have osteoporosis or low bone density and don’t know it. If you don’t get
tested, you won’t know if you have a problem until you have a fracture,”
he says. It’s important to discuss with your physician whether you should
have a bone density test at age 50, especially if you are or have been
a smoker, if you’ve used steroid medications regularly, if you have low
body weight or if you’ve ever had a fracture in the past.
he adds. “An osteoporotic fracture can
occur from a non-traumatic injury such
as rolling over in bed or a minor fall
from a standing position.”
According to the National Osteoporosis
Foundation, one in two women and one
in four men ages 50 or older will break a
bone due to osteoporosis. In fact, men
older than 50 are more likely to break
a bone due to osteoporosis than they
are to get prostate cancer. And women
older than 50 have a higher risk of
breaking a hip due to osteoporosis than
their combined risk of breast, uterine
and ovarian cancers.
The greatest concern with broken
bones sustained due to osteoporosis:
a high risk of death. According to
research by the University of Maryland
School of Medicine, 29 percent of older
persons who break a hip die within
a year of that fracture. And, says Dr.
Crowder, “If you have a compression
fracture of the lumbar spine, your risk
of death over the next ¿ve years raises
by 20 percent.”
How to avoid being a part of these
statistics? The best way, says Dr.
Crowder, is to recognize your risk fac-
tors and to change those things that
you can in order to protect your bone
health. You should also, especially if
you have risk factors you can’t change,
speak to your healthcare provider about
bone density testing and treatment for
osteoporosis if necessary. Risks for low
bone density and resulting osteoporosis
include:
nAge – The older you are, the greater
your risk of osteoporosis. In general,
people with no other risk factors
experience low bone density by age 65
in women and age 70 in men.
nGender – “Women start out with
less bone mass in general,” says Dr.
Wei. And after menopause, when
bone-protective estrogen decreases,
bone density declines rapidly.
nBody size – Small, thin persons,
especially women, are at greater risk,
because they have less bone mass.
nFamily history – Osteoporosis runs
in families. If you have a close relative
with osteoporosis or low bone density,
it’s more likely that you will, too.
nLow sex hormones – Low estrogen
levels in women due to menopause or
lack of regular menstrual periods in
women, and low testosterone levels in
men can decrease bone density.
»
20 WWW.MAXMUSCLE.COM ı JULY 2012
nLow calcium and vitamin D intake – Calcium, found in
dairy and forti¿ed foods such as orange juice, and vitamin
D, found in oily ¿sh, eggs and forti¿ed foods, such as milk,
are necessary for bone formation. But it is hard for many
people to eat a suf¿cient amount of these foods to assure
adequate nutrient intake.
nSedentary lifestyle – Lack of physical activity can
weaken bones.
nOvertraining – Although we know that exercise can
strengthen bones, “There’s such a thing as too much
exercise,” says Dr. Wei. Intense exercise and extremely low
body weight are linked with lower levels of bone-protective
estrogen in women. And excess physical activity over a long
period of time can set up a chronic inÀammation in both
genders, which causes increased bone loss.
nAny disease that causes inÀammation – such as
Lupus or rheumatoid arthritis.
nAsthma – It’s not asthma itself that causes low bone
density, says Dr. Crowder, “but medications used to treat the
disease, such as prednisone (a corticosteroid), can do so.”
nHyperthroidism or hypothyroidism – can interfere
with calcium levels, bone formation and bone reabsorption.
nSmoking – “Smoking suffocates the bone,” says Dr.
Crowder. “Nicotine is a vasoconstrictor, shutting down the
small blood vessels that feed the bones.”
nExcess alcohol – Over time, excessive drinking can
inhibit the production of osteoblasts, a specialized cell that
deposits new bone tissue.
While the best time to begin protecting your bone
health is during childhood, it’s never too late to start, says
Adam Wollowick, MD, an adult and pediatric spine surgeon
who practices at Monte¿ore Medical Center in New York. The
three most crucial things you can do to build and maintain
healthy bones, according to Dr. Wollowick:
n“Eat a healthy, well-balanced diet with lots of fresh fruits
and vegetables. In people over 50, and those younger who
are at risk, supplementation with vitamin D and calcium is
critical.”
nDon’t smoke and avoid excessive alcohol consumption.
n“Participate in a regular exercise program, which has been
shown to strengthen our bones. An appropriate regimen
includes weight-bearing activities, aerobic ¿tness and
muscle strengthening.”
TREATMENT FOR OSTEOPOROSIS
If you are diagnosed with osteoporosis (or low bone density
with a high risk for fractures), your doctor may prescribe
one of the medications approved by the FDA for this disease.
The most common medications used are:
Bisphosphonates – such as Fosamax, Boniva, Actonel
and Atelvia, slow the bone cell breakdown, preserving
bone density. They are taken by mouth daily, weekly,
biweekly or monthly. They can cause stomach upset or
heartburn. In women who experience these side effects,
there is an intravenous injection form of Boniva, given four
times per year, that causes less stomach upset. Another
bisphosphonate medication called Reclast, is given by
intravenous infusion once a year or once every two years.
Calcitonins – such as Fortical and Miacalcin are naturally
occurring hormones. Given by nasal spray or injection, they
help to regulate calcium in the body to help with the bone
building process. They are used in those who don’t tolerate
bisphosphonate medications. Side effects of calcitonins
include runny nose, nasal discomfort or bleeding.
It’s important to remember that even if you’re taking a
medication for osteoporosis, you still need to exercise, take
in suf¿cient amounts of vitamin D and calcium and decrease
alcohol intake. MS&F
CALCIUM VITAMIN D
RECOMMENDED
DIETARY
ALLOWANCE (MG/
DAY)
UPPER LEVEL
INTAKE (MG/DAY)
RECOMMENDED
DIETARY
ALLOWANCE (IU/DAY)
UPPER LEVEL
INTAKE (IU/DAY)
19-30 years old 1000 2500 600 4000
31-50 years old 1000 2500 600 4000
51-70 year old males 1000 2000 600 4000
51-70 year old females 1200 2000 600 4000
Greater than 70 years
old
1200 2000 800 4000
How Much Vitamin D & Calcium Do I Need?
While experts have conÀicting opinions about how much calcium and vitamin D you need, the following table lists
the recommended dietary allowance and the upper level intake for each nutrient, according to the Institute of
Medicine. How to tell where your needs fall? Ask your healthcare provider about your individual needs based upon
your risk factors for osteoporosis. You should also ask for a 25-hydroxy vitamin D test to measure the levels of
vitamin D in your body. There are no standard measures of de¿ciency or suf¿ciency at this time, but your doctor will
be able to determine more accurately how much vitamin D you need by looking at your test result.
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• Includes ingredients that have been shown to be very effective in the
treatment of joint problems related to inflamed and sore arthritic joints.†
• Additionally contains MSM, Tumeric and Ginger which have been shown to
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RELIEF also includes MSM that provides beneficial Sulfur to the joints along with Turmeric
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22 WWW.MAXMUSCLE.COM ı JULY 2012
RUNNINGGUIDE By Danielle Pascente
Photography by James Patrick, JamesPatrick.com
Ways To
Get the
Out of
Your Runs
It’s easy to fall into the same old
running routine. You set out on
the same route at the same time
and your runs suddenly become
less productive than usual. I like to
call it a runner’s rut. Here are five
things I have found helpful to get
the most out of your runs. With a
few slight changes, you will be off
and running in no time!
Get a light
stretch in before your
run. Warming up your
muscles will be key to a
nice steady run with no
cramping. My favorite
pre-run stretches are
the basic calf, quad-
riceps and hamstring
stretch. For my upper
body, I like to just do
arm circles forward and
backward.
Go at your personal most
productive time of the day. For me,
it’s right when the sun rises. No
noise, no traf¿c, cool air, no stress.
23 JULY 2012 ı WWW.MAXMUSCLE.COM
Having the right music
can really make or break a run!
If you know you are the type of
person this applies to, make a
running playlist with all of your
upbeat favorites. Putting your
music device on shufÀe is easy,
yes. But when that slow, sappy
love song comes on, there’s
nothing more annoying
than having to press
next, and then again,
and again, along your
run. It cuts into the con-
tinuity of a run. My best
advice is either tune in
(create a speci¿ed play-
list) or completely tune
out (nothing but you
and your run).
Drink plenty of water every day,
but most importantly on days before long runs.
Anywhere from 2-3 liters is best. For longer
runs, make sure you are staying hydrated along
the way. Climate can play into this as well so
check the weather before heading out on a long
run. Warm and humid climates will require more
hydration. There are many “water pack” prod-
ucts on the market, and for long runs, I highly
recommend the belt pack (one that can go
around the waist), or a hand-held (that straps
around your hand).
Danielle’s Top 5
Running Songs:
Matchbox Twenty:
How Far We’ve Come
Swedish House Ma¿a:
Save the World
Teddybears featur-
ing Mad Cobra:
Cobrastyle
Kanye West: Power
U2: Beautiful Day
Take
time to “get in the zone.” Even if it
is just during your warmup stretch,
think about your goal. How many
miles do you want to run? Where
are you going? How do you want to
pace yourself? Create positive out-
comes for each of your goals. You
are more likely to have a great run
if you can see yourself successfully
completing it. Close your eyes and
envision just that!
24 WWW.MAXMUSCLE.COM ı JULY 2012
RUNNINGGUIDE By Kimberly Miller, MS
E
very runner strives for improvement. While
many work to incorporate different types
of runs (for example: interval, trail, etc.) in
their training program, an equally impor-
tant tool is the integration of alternative forms of
exercise. One that is incredibly useful is Pilates, an
exercise form designed to help increase physical and
core strength through a series of small, controlled
movements. Pilates helps foster mindfulness during
training, boosts Àexibility and improves body posture
and breathing. All of these components are bene¿-
cial to runners. Listed below are a few ways Pilates
can enhance your running.
Power
Pilates
1
Core strength
The best runners have a strong and well-
developed core. According to Dr. Jeffrey
Willardson, Associate Professor at Eastern
Illinois University (as part of the NCSA Hot Topic
Series) a strong core is essential for ensuring good
posture and ef¿cient running; it’s what allows run-
ners to run faster with less fatigue, prevent injury
and increase endurance and balance. Runners with
a strong core are able to glide gracefully through
their workout with very little sound as their feet hit
the pavement.
of
Photography by James Patrick, JamesPatrick.com
Four
Ways
Pilates
Can
Improve
Your
Running
25 JULY 2012 ı WWW.MAXMUSCLE.COM
Mat work is the Pilates exercise you do on the mat, using your body and gravity. The benefit of this type of Pilates is that it
can be done almost anywhere. It’s challenging as it requires balance. A reformer is a piece of Pilates equipment designed
by Joseph Pilates consisting of a sliding/gliding carriage or mat, ropes or straps and various springs of different tension.
Reformer Pilates is often done in a studio and, until a student is well-trained on it, done under the guidance of an instructor.
The use of reformer machines can offer additional challenges as when you add equipment, you are adding resistance.
Becca Franks, certified Pilates instructor and owner of Animas Center shares that, “Students wishing to gain the benefits
of Pilates should aim to incorporate a mix of both Mat and Reformer Pilates in their training routine. Combining both these
elements will help to develop a well-balanced body.” MS&F
Mat Pilates Vs.
ReFORMeR Pilates
2
BReathing
When participating in physical
activities and sports, it’s easy
to forget to breathe. However,
the lack of breathing prevents muscles
from getting the oxygen they need to
function ef¿ciently. Certi¿ed Pilates
Master Trainer Gabriela Banuet at
The Valley of the Sun Jewish Commu-
nity Center states, “Pilates takes you
through a series of small movements
incorporating steady breaths. It forces
you to practice breathing techniques,
which can be replicated during your
runs.” Focused breathing allows you
to transport oxygen ef¿ciently to your
muscles, thereby preventing muscle
fatigue and helping you run longer
distances.
3
stRetching
Pilates practice focuses on
stretching the body in order
to lengthen lean muscles and
ligaments, which helps to maintain a
runner’s range of motion and in-
crease his or her stride. The American
Council on Exercise (ACE) states that
stretching can produce many positive
long-term bene¿ts. Strength and en-
durance training alone will not provide
you the full bene¿t Pilates offers.
4
Mind-BOdy
cOnnectiOn
Pilates teaches athletes to un-
derstand the importance of the
mind/body connection, to approach
each movement with purpose and
thought. Pilates makes you think and
pay attention to muscle movement in
order to gain the maximum bene¿t.
Once mastered, these skills can also
be used to enhance your running.
Yolanda Hundley, a SONY sponsored
runner, states that, “at the end of the
race, your body is always tired. It isn’t
your physical ability that carries you
to the ¿nish, it’s your mind.” Accord-
ing to Banuet, developing the ability
to consciously link your mind to your
physical actions is bene¿cial for devel-
oping your athletic ability.
Incorporating Pilates into your train-
ing regimen will not only advance and
lengthen your running career, but it
will provide you with a well-balanced
approach to ¿tness. MS&F
26 WWW.MAXMUSCLE.COM ı JULY 2012
S
T
R
E
T
C
H
I
N
G
RUNNINGGUIDE By Robyn Baldwin
Y
our run might look like this; get up
at 5 a.m., put on running clothes,
brave the darkness of the empty
streets, get home, rush to shower
and get ready for work. Or your run might
look like this; rush home from work, put on
running clothes, brave the streets before
1
The Importance of Static Stretching After A Run
it gets dark, get home, shower, rush to ¿nish
chores, feed family and get to bed.
Where did you take time to stretch? We all
know it’s important, right? We all say we should
stretch more. However we all sometimes fall
victim to trying to ¿t too many things into one
day. So we cut out little things that we deem less
Quad Stretch:
Stand and touch wall
or stationary object for
balance if you need
to. Grasp top ankle or
forefoot behind. Pull
ankle or forefoot to rear
end. Straighten hip by
moving knee backward.
Hold stretch for at least
20 seconds. Repeat with
opposite leg.
27 JULY 2012 ı WWW.MAXMUSCLE.COM
Low
Hamstring
Stretch: Stand
with one foot stretched
out in front of the other
with bottom of heel on
the ground, front toe
pointed to the sky. Place
hands on upper thigh
for balance. Lift your toe
and bend forward until
you feel the stretch in
your hamstring. Hold
stretch for at least 20
seconds. Repeat with
opposite leg.
Hip Flexor &
Calf Stretch:
Stand with one leg in
front of the other. The
front knee should be at
a 90-degree angle.
The back leg is
extended behind you.
To feel the calf stretch,
push your back heel
down as far as possible
to the ground. Stay
upright with hands on
front thigh for balance.
Hold stretch for at least
20 seconds. Repeat with
opposite leg.
2
3
Photography by Taylor Bartram, TaylorBartram.com
important. Raise your hand if stretching
after a run is one of them?
I raised mine.
Ryan Shum, DC, CSCS at LKN Pain
Relief & Wellness in Charlotte, North
Carolina provided a scienti¿c approach
and reason why those ¿ve minutes of
stretching after your run is important to
¿t in.
“I treat and consult with a lot of run-
ning athletes, from professional and
competitive triathletes and marathon-
ers to recreational joggers and runners.
I often advise my patients to focus on
stretching after a run as your body tem-
perature and blood Àow to muscles is
maximized. Stretching should be rela-
tively easier and a vast array of different
stretches can be bene¿cial. The stretch-
ing aims to improve range of motion
and enhance the relaxation effect in-
side muscle ¿bers – a great way to cool
down and regenerate for your next run,"
said Dr. Shum.
In this article, I've included ¿ve go-to
stretches that I try (and know) I should
incorporate more often into my runs.
Promise me (and yourself), you’ll take
those extra ¿ve minutes after your run to
ensure your avoiding injury and possibly
decreasing the odds that Delayed Onset
Muscle Soreness (DOMS) take over your
body the next day.
»
QUOTABLES
¢“I started the Boston Marathon
as a 20-year-old girl, and came
out the other end a grown
woman.“
—Kathrine Switzer
¢“A lot of people run a race to
see who's the fastest. I run to see
who has the most guts.“
—Steve Prefontaine
¢“Motivation is what gets you
started. Habit is what keeps you
going.“
—Jim Ryun
¢“Don’t worry, everyone slows
over time.“
—Bill Rodgers
¢“The mile has all the elements
of drama.“
—Roger Bannister
Source: 1,001 Pearls of Runners'
Wisdom: Advice and Inspiration
for the Open Road, edited by Bill
Katovsky
28 WWW.MAXMUSCLE.COM ı JULY 2012
Glute Stretch:
You can do this stretch
standing or lying down,
based on your balance.
Grasp knee with both
hands and lift leg until
you feel the stretch in
your glutes. Hold stretch
for at least 20 seconds.
Repeat with opposite leg.
Hamstring
Stretch: Bend
upper body towards
thigh, reaching
forward towards
your toe to increase
the stretch even
further. Hold stretch
for at least 20
seconds. Repeat
with opposite leg.
For added impact
you can place one
leg on a raised
object for an
increased stretch.
4
5
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without any fear of soreness
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During sleep, catabolic processes take place in our bodies, which
minimize the positive effect of training.
MAX ZMA promotes the secretion of anabolic hormones, thus
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replenish your body with essential nutrients.
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*L.R. Brilla and Victor Conte; Medicine & Science in Sports and Exercise, Vol. #31 #5; May 1999
30 WWW.MAXMUSCLE.COM ı JULY 2012
RUNNINGGUIDE By Kimberly Miller, MS
O
n great days, running comes easily. Those are
the days when you get a “runner’s high,” that
euphoric feeling that comes, often during long
strenuous runs, with the release of endorphins
produced by the brain. Every runner appreciates those
moments, but what’s critical to maintaining a running routine
is the ability to stay motivated. Try these strategies to help
you achieve and sustain your running goals.
1. Use Positive Self-Talk
Self-talk is a powerful tool to maintain motivation and achieve
goals. “If you are feeling frustrated and overwhelmed, it
is likely because you’ve encountered some negativity and
reinforced it in your brain,” says Fawn Germer, bestselling
author and leadership speaker. Fortunately, that pattern
can be changed by adjusting the types of messages we
send ourselves. Make a list of ¿ve af¿rming statements and
practice repeating them every day when you wake up and
during your runs. Phrases such as “I am strong” and “I will
¿nish this run” are examples of empowering statements.
This practice will train your mind to think positively about
your running routine and eventually help you regain the
excitement.
2. Form an Alliance
Rob Wallack, expert runner and owner of the Arizona-
based store, Runner’s Den, offers his customers many
opportunities to participate in group runs. “On training
days when everything is going right, we don’t need anyone
else. As a matter of fact, other runners may get in the way
of our experiencing those brief moments of timelessness.
However, sometimes running with others is a blessing in
that misery loves company.” Forming alliances with others is
an excellent way to keep you accountable to your training
schedule. Knowing that someone else is expecting you to
run goes a long way toward staying on track.
3. Register for a Race
Avid runner Jennifer Presz shares that, “nothing compares
to the energy and euphoria that spectators bring to a race.”
This experience, regardless of your speed, talent or ability,
can be a powerful tool to help you ignite your excitement
and keep you motivated. Many races are not competitive;
rather, they are designed to bring communities together to
celebrate health and ¿tness. Look for these types of events
in your area to help you stay focused and on the right path.
MS&F
Three Tips to Help You Stay Motivated to Run
TIME TO GET RUNNING
32 WWW.MAXMUSCLE.COM ı JULY 2012
RUNNINGGUIDE By Kimberly Miller, MS
M
argaret deHesse has run every
kind of race from 5Ks to ultra-
marathons. At age 56, she
recently took third place in the women’s
overall in the Aravaipa Desert Trail
Race Series – a series of 50-mile trail
endurance runs. Race preparation took
her through mountainous trails and
along uneven paths, often logging up
to 90 miles in a week. “Trail running
has helped me realize an increase in my
running agility, strength and endurance,
as well as overcome the psychological
challenges of ultra-running (distances
greater than a marathon),” shares
Margaret. Along with the millions of
others who trail run, deHesse has reaped
great bene¿ts from incorporating trail
running into her training routine.
The top three reasons to trail run
include the following:
Increases Strength
While running is known to generally
increase cardiovascular health, trail
running offers the additional bene¿ts
of increasing strength in your muscles,
particularly in your calves, hamstrings,
quads and glutes. Naturally hilly and
steep grades force trail runners to
strengthen muscles. Running uphill
activates glutes and calves while
downhill works quads and core.
Promotes Balance and Agility
Trail running requires runners to pay
more attention to their surroundings.
As you move over the often rocky and
uneven ground, your body is forced
to constantly adjust and readjust in
order to remain centered. Those who
have tried trail running understand the
challenge of navigating the terrain, says
Miki Stevens, avid runner and racer.
“Mastering this type of running helps to
improve my running agility.” Using all
Benefits
of Trail
Running
your body’s muscles to maintain balance with every step, trail running provides the
added bonus of burning additional calories.
Protects Joints
Many people avoid running because they fear the impact it will have on their joints.
“Because of the uneven surfaces and elevation changes, trail running turns on
more of the proprioceptive system in the body,” according to Timothy Spooner, PT,
FAFS. “This effectively recruits more muscle ¿bers and serves to strengthen and
protect joints.” Strengthening your joints can have long-term health bene¿ts.
Trail running provides a wide range of bene¿ts. It presents both new and seasoned
runners with unique challenges and can be used to change up your regular running
routine. For more information on speci¿c trails in your area, visit TrailRunner.com.
MS&F
Margaret
deHesse
on one of
her many
trail runs.
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34 34 WWW.MAXMUSCLE.COM ı JULY 2012
PROWORKOUT By Jaime Cash, IFBB Pro
N
ow it’s time to focus
on sculpting an
impressive back by
targeting the lats,
traps, rhomboids and erector
spinae. With this workout, we
change between a wide grip
and narrow grip to build width
and density as well as the
position of your body to target
more muscle fibers. These are
effective movements, but pay
close attention to the "pro tips"
to perfect your technique. Try
compound sets to overload
your muscles and increase
the intensity or super-set each
exercise.
1
Wide-Grip Lat Pull Down
Install a wide bar or dual-
grip pulldown bar. Lean your
body back to a 30-degree angle.
Pull the bar down by retracting
your shoulder blades, keeping arms
straight. Bring bar in front of your
body to collarbone. Open your chest
and pull shoulder blades down and
back. Slowly return bar back to
start. PRO TIP: Really focus on
retracting your shoulders before you
begin the exercise and use wraps if
\RXKDYHWKHPVR\RXUDUPÀH[RUV
don’t fatigue. Also, go heavy! Do 4
sets of 8-12 reps.
2
Seated Cable Row-
Parallel Grip Attach a
handle that allows for a
narrow grip position. Start the
motion by retracting your shoulder
blades with arms straight. Pull the
bar toward your belly button and
keep an upright torso. Expand your
chest and don’t lean back. Bring
back to start, but lower the weight
with your arms, keeping your
shoulder blades retracted. Then
relax the shoulder blades to drop
the weight. PRO TIP: Engage the
erector spinae muscles by leaning
PRO BACK
Round Four! This month's get-ready-for-
the-stage workout is all about how to build
and sculpt a strong back! Ready? GO!
Article written with assistance from Kent Paul at Turbo Training Fitness Center; photography by Brett Seeley, BrettSeeleyPhoto.com
1
2
TRY COMPOUND
SETS TO OVERLOAD
YOUR MUSCLES
AND INCREASE
THE INTENSITY OR
SUPER-SET EACH
EXERCISE.
35 35 JULY 2012 ı WWW.MAXMUSCLE.COM
forward from your hips as you extend
your arms at the start of the exercise.
Do 4 sets of 10-12 reps. If you do 6-8
reps, go heavy! Use wraps.
3
Standing Cable Cross-Overs
Set cable station up at high level.
Face station. Grab right cable with
right hand and left cable with left hand.
Set hands, one on top of the other (see
inset photo). Keep upright torso and pull
cables down and back, keeping arms
straight. Return to start position but
keep only slight bend in the elbows. PRO
TIP: Don’t lock your elbows when you
straighten your arms to keep constant
tension. Squeeze shoulders at end of
motion. Do 3 sets of 12-15 reps.
4
Dumbbell Single Arm Low
Row Grab a heavy dumbbell.
Lean forward and support yourself
on the bench with non-working arm.
Keep head in alignment with spine. Keep
abs tight and don’t round your back. To
start, retract shoulder blade, then pull
arm up toward your rib cage, slightly
rotating your wrist towards end range of
motion. PRO TIP: Really drop your arm
down before the start of the exercise
and then slightly pull the shoulder back
before bending arm. Do 3 sets of 10-12
reps. Heavy – use wraps and shoot for
6-8 reps. **Super-set this exercise with
External and Internal Rotation with
dumbbells.**
5
External and Internal
Rotation Grab a light set of
dumbbells. Stand with shoulders
back and abs tight. Bring arms to
90-degree angles with wrists in neutral.
Rotate the weights away from body
to a 45-degree angle. PRO TIP: Keep
shoulders lifted and squeeze shoulders
blades together as you rotate outwards.
This exercise is good for the rotator cuff
muscles to prevent shoulder injuries.
Do 3 sets of 15-20 reps.
6
Standing Wide Grip Pull
Downs Attach a wide grip bar to
high cable lat pulldown machine.
Lean forward and press knees into
bench, keeping upright torso and abs
tight. Slightly retract shoulder blades
and pull bar down towards your legs.
Keep chest up. PRO TIP: Focus on your
lower lats throughout this exercise. Do 3
sets of 15-18 reps. MS&F
3
4
5
6
36 WWW.MAXMUSCLE.COM ı JULY 2012
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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ADVANCED WHEY PROTEIN ISOLATE
IN 3 MINDBLOWING FLAVORS!
ISO-X is the newest addition to Max
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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.†
T
wo of the quickest ways to
destroy any meal plan or
healthy lifestyle is mindless
eating and emotional eating.
One example of mindless eating
happened a few weeks back when
I spent most of Saturday working
in my yard. When I came inside for
some water, I noticed a big bowl
of M&M’s on the kitchen table.
Thinking of all my yard work, I
rationalized having a few M&M’s.
Later that afternoon, my wife
asked who’d eaten all the M&M’s.
I replied that if nobody else had
eaten any, then I was the one who
had eaten them. Without even
thinking, every time I came in the
house to get a drink, I grabbed a
handful of M&M’s, and by day’s end
I had eaten over half of the bowl.
By doing so, I had added a ton of
calories to my diet. It is mindless
eating like this that will sabotage
any meal plan.
Another example of mindless
eating (of which I was guilty before
the MaxForm Life Challenge) is
eating while watching television.
Sadly, in the past, it was no problem
for me to eat an entire family size
bag of chips with a whole jar of hot
sauce while watching television. As
I have mentioned before, one of my
most embarrassing moments was
MAXFORMCHAMP
when my son pointed out the irony
that I’d polished off a half gallon of
ice cream while watching the NBC’s
The Biggest Loser.
In the past, I would have kept this
embarrassment hidden, but I have
learned through the MaxForm Life
Challenge that I need to confront
those issues and deal with them. I
also share these things now because
I know there are other people who
face similar issues. You can confront
and overcome bad eating habits.
For me, that has meant setting an
unbreakable rule: No eating in front
of the television!
A second road block to a healthy
lifestyle is emotional eating. Emotion-
al eating occurs when you eat for any
reason other than hunger. For exam-
ple, when I was happy or celebrating,
it might have been a steak or Mexican
food. I have a friend who confessed
that when she is sad, she will eat an
entire bag of cookies or bag of candy.
I have another friend and co-worker,
Julie Ivey, who said her go-to food
when she is sad is ice cream.
When you eat emotionally, you are
satisfying a feeling instead of a hun-
ger pain. When you are emotionally
eating, you are more likely to con-
tinue eating even when you are full.
One of the major downfalls of emo-
tional eating is the feeling of guilt left
behind after eating, which in return
can lead to more emotional eating –
a vicious cycle that can cause you to
add more calories to your body to be
stored as fat.
2QH RI WKH ¿UVW VWHSV WR RYHUFRPH
emotional eating is to recognize it and
come up with a plan to address the
problem. To combat emotional eating,
substitute a healthy alternative by go-
ing for a walk, working in the yard,
cleaning the house, playing games
with your family or sitting down with a
0D[0XVFOH&HUWL¿HG)LWQHVV1XWULWLRQ
Coach to help you with an alternative
food choice to go to when you feel like
you are eating emotionally. MS&F
By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals on MyMaxMuscle.com.
MINDLESS
& EMOTIONAL
EATING
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
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FOLLOW US ON:
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38 WWW.MAXMUSCLE.COM ı JULY 2012
EVERYDAYHEROES
By Rochelle Marapao
Running for His Life
Husband,fatherofthreeandpsychotherapist
Drew Brazier was an athlete who played col-
legefootballandtrainedhard.Butafterfootballwasover,he
transitioned into an inactive, unhealthy lifestyle that caused
himtopackonunwantedpounds.
By November of 2009, Drew found himself at his heaviest
ever,weighing3+0pounds.Hismomentoftruthcametheday
afterThanksgivingwhileskiingintheRockyNountainswithhis
family.Afteranhourontheslopes,hefoundhimselfbreath-
ingheavilyandhiskneesinexcruciatingpain.“Nanythoughts
hRweG thrRuJh Py PLnG," he reFaOOs. ¨LLNe nRt EeLnJ aEOe tR
playwithmykidsastheybecomeolder,nothavingthephysical
abilitytodowhat!desiredandhavingmyweightimpedeme
IrRP enMRyLnJ OLIe."
Whatwassupposedtobeanenjoyabledaywithfamilyon
the slopes found Drew questioning his future. He needed to
takecontrol.
Drewsetanambitiousgoalofgettingdownto200pounds.
He was PRtLvateG, Eut OaFNeG the FRnhGenFe Rr NnRwOeGJe
inwheretobegin.HewalkedintohislocalNaxNusclestore,
where he sSRNe wLth a &ertLheG )Ltness NutrLtLRn &RaFh whR
providedthebasicprinciplesofnutrition,exerciseandsupple-
mentchoicesthatcouldhelpBrazierreachhisgoals.
“Drewdidn’tneedalotofencouragement.Hismotivation
was high and he had made his mind up that it was time to
PaNe a FhanJe," reFaOOs 0ax 0usFOe 0LOe HLJh IranFhLsee BLOOy
9an Heusen. ¨He tRRN the hrst steS Ln FRPLnJ Ln tR Rur stRre
inDenverandwehelpedgivehimdirectiontohelphimreach
hLs JRaOs."
EventhoughDrewwasn’tathisbestphysically,hewasa
¨stuGent" RI heaOthy OLvLnJ. ¨He was OLNe a sSRnJe, sRaNLnJ
uS every ELt RI LnIRrPatLRn that we Jave hLP," exSOaLns 9an
Heusen. “!t’s refreshing when we have the opportunity to
workwithpeoplelikeDrewwhocomeinwithanopenmind
andwanttotakethetimetobecomeproperlyeducatedon
hRw theLr ERGy wRrNs anG hRw GLIIerent nutrLents aIIeFt Lt."
Beginning each day with exercise, Drew began running
and/orwalkingafewmiles,thentrainingwithweightsbefore
hisfamilywokeupeverymorning.Quickly,hefoundapassion
forrunningandpushedhimselftorunfurther,improvinghis
times and distance while watching the unwanted weight
come off. What started as 3 or +-mile runs became 7 or 8
Three Max Muscle athletes from
different walks of like have one
thing in common: a passion for
running. Find out what drives them
to run and how you can follow in
their footsteps and be inspired,
even if you’re not a runner!
REAL
RUNNERS
Drew Brazier, 28, Erie, Colorado
Max Muscle Home Base: Denver-NileHighandBoulder
MM Supplements of Choice: ARN,Xtinguisher,EnduroNax
Events:UltraNarathons–50K,50-mile,100Kand100mile
Biggest Accomplishments in Running to Date:
‡&RPSOetLnJ Ln hrst 100-PLOe uOtra ParathRn thLs year wLth a
hnLshLnJ tLPe RI 26 hRurs, 55 PLnutes
39 JULY 2012 ı WWW.MAXMUSCLE.COM
miles. “Before I realized it, I signed up for a half marathon
(13.1 miles) and completed it!” he says excitedly.
Realizing that he had found a passion for distance running
on extreme terrain, Drew decided to train for an ultra
marathon. An ultra marathon is a running event longer than
the traditional marathon length of 26.2 miles. The most
common distances are the 50K (31 miles), 100K (50 miles)
and the 100-mile events.
After completing a 50K mountain trail run, he went on
to complete 50K and 100K races. Not willing to rest on his
laurels, Drew had his mind set on accomplishing yet another
goal: the 100-mile ultra marathon.
'UHZ JDYH KLPVHOI RQH \HDU WR WUDLQ IRU KLV ¿UVW PLOH
race and ran between 60-80 miles each week in preparation.
His diet while training doesn’t change too much from his usual
diet in the off-season. “My food and hydration is my fuel. I eat
every few hours and cut back on carbs for a few days then
stack on carbs for a couple of days before the race,” he says.
“The night before the race, I enjoy a huge bowl of Pho soup.”
,Q 0DUFK %UD]LHU FRPSOHWHG KLV ¿UVW PLOH XOWUD
PDUDWKRQZLWKD¿QLVKLQJWLPHRIKRXUVDQGPLQXWHV
and considers it one of his biggest accomplishments. “I am
VWLOODPD]HGDWWKHFRQWLQXHGIRFXV,KDG´KHUHÀHFWV³+DYLQJ
my family there along the way and bring me in at the end was
amazing. My sister ran the last 50 miles with me. My other
sister ran 13 miles with me. Two of my brothers, including one
who was sick, ran the last six miles with me. Even my dad ran
the last few miles with us.”
Betty Darlene Schaefer, 63, Redmond, Oregon
Max Muscle Home Base: Bend, Oregon
MM Supplements of Choice: Vit-Acell, Flax Oil, Max Arm, Max
Glutamine, MaxPro, Max Gourmet
Events: 100, 200, 400 and 800 meters
Biggest Accomplishments in Running to Date:
‡3DFL¿F1RUWKZHVW0DVWHUV&KDPSLRQVKLSV
‡Gold Medals in 100-meter, 200-meter, 400-meter and 800-meter
events
‡Received All American Honors for 200 and 800-meter races
‡2011 U.S. Masters Worlds Team; Bronze Medal, 4x400 Relay
Now at 190 pounds and in the best shape of his life, Brazier
doesn’t hesitate to credit those who were instrumental in his
journey. “My wife, Shayna, continues to be my biggest support
system. She never told me I needed to change physically and
supports me by her example,” he admits. “We are a team.”
Discovering the Sprinter Within
Take one look at nationally ranked sprinter Betty Schaefer and
you’d never suspect that she is anywhere close to being 63
\HDUVROG$V\RXZDWFKKHUJOLGHDFURVVWKH¿QLVKOLQHVRIWKH
100, 200, 400 and 800-meter events with power and precision,
you’d swear that this wife, mother and grandmother of nine
has been at it for most of her life. But nothing could be further
from the truth.
Growing up, the stability of a permanent home wasn’t
something that Betty’s family had. “As a child, we moved every
six weeks to a new state for my dad’s work, so my two sisters,
my brother and I weren’t able to be involved in any school
sports or activities,” explains Betty. As a steel worker for the
government, her father built B-52 hangars and missile silos.
Each project lasted only six weeks and upon completion, the
family would move to the next location in a trailer and a large
truck that they hauled all over the United States. The constant
relocation lasted until Betty was a senior in high school.
Over the years, Betty always had an interest in exercise
and has worked out regularly. But it never dawned on her
that she could take her athleticism to another level. In 2008,
her husband Don, a track umpire and enthusiast, took his
ZLIHWRKHU¿UVWPHHWWKH2O\PSLFWULDOVLQ(XJHQH2UHJRQ
Immediately, she was fascinated and amazed with the sport.
“Betty picked up on the beauty of the runners, jumpers and
throwers and just got hooked,” explains Don. Betty adds, “I
was so impressed by the athletes that I was pumped. I wanted
to do that!”
Don took his wife to a local track and timed her in a
100-meter sprint. After their session at the track, Don looked
up the results for women Betty’s age. To his surprise, he
discovered that her time would have ranked her amongst the
top 10 in the nation! Not wasting any time, Don enlisted the
help of a track coach to train Betty for competitions.
When training for competition, Betty hits the track three
days a week with her coach, Jim McLatchie, who has trained
more than 40 World and National-level runners to work on
speed, dynamic stretching and various drills. She also spends
two days a week at the gym performing TRX suspension
training, which uses a system of ropes and webbing that allows
Photo by Heidi lagao, Kolshots photography, kolshots.com
40 WWW.MAXMUSCLE.COM ı JULY 2012
+BuiOd YRur BDsH: You really do not want to toe the
starting line of a 100-mile without proper miles under your
belt. Training for this long of a distance may vary based on
individual preference. Some people train at 50 miles per
week, while others are at 150+ (these are usually the elites).
Getting as many miles and hours on your feet as you can is
essential, which is what it means to building your base. Give
yourself at least a year to run a few races at 50K, 100K or
50-mile distances. Though you will want to incorporate speed
work into your training, speed is not necessary in your longer
runs. The main issue of importance is running on terrain
similar to your race, and hours moving on your feet.
+1utritiRn: Many people who start a 100 miler drop
because it was a bad nutrition day. Understanding what your
body needs when is crucial. Learning to drink water and
electrolyte drinks every 15-20 minutes is a skill. You must
¿QGZKDWIRRGVLWVZHOOZLWK\RXZKLOHUXQQLQJORQJ<RX
can't wait until you feel a “bonk,” thus, it is essential that
you stay on top of your fuel.
+1ight 5un: This is my favorite, and in my case a
necessity. I try very hard to run when it impacts my family
less. Night runs work great! Getting accustomed to running
through the night is very important as you will be doing this
ULJKWLQWKHPLGGOHRIDPLOHU$GMXVWLQJWRWKHÀDVKOLJKWV
and headlamps will take a little bit of work. It is fun to think
you can run 30+ miles before your family wakes up. The
rule with a night run is you cannot be grumpy later the next
GD\,KDYHUDQPLOHV¿QLVKHGDWP\RI¿FHZRUNHGWKH
full day, and then enjoyed a nice night with the family. Do
not complain – it is your choice to run that far!
+BDFk-tR-BDFk 5uns: It is obvious that running 100 miles
will require you to run on very fatigued legs. So, you need
to do back-to-back long runs while peaking in your training.
I typically do my back-to-backs on Friday and Saturday, very
early morning – usually somewhere around 20-25 miles on
Friday and 25-30 miles on Saturday. This does not have to
be every week, but should be included.
+BDODnFH: As previously mentioned, this is your choice to
UXQWKLVIDU<HV\RXQHHGVXSSRUWEXWGRQRWEHVHO¿VK
The last thing you want on race day is everyone close to you
mad at you because you have abandoned them. You must
QRWLFHWKHVDFUL¿FHWKH\DUHPDNLQJLQKHOSLQJ\RXUHDFK
your training goals. Their goals as just as important as yours
are.
DREW BRAZIER’S TIPS FOR RUNNING 100 MILES
users to work against their own body weight. Betty swears by
it. “I’ve worked out with weights for over 40 years, but I found
TRX to be way better than the machines because you have to
use your whole core to stabilize yourself,” she says.
The Schaefers also realized that proper nutrition is a key
to Betty’s success, so they turned to Max Muscle Bend for
help. Franchisee Dominic Current and his team spoke to the
couple about Betty’s goals and how they could help. “Betty
mentioned to us that she was a sprinter, and when you meet
someone in the shape that she’s in, you have no choice but to
be amazed,” says Current. “Most athletes believe that there is
a time-frame as to when you can compete, but I don’t think
she has this in her mind.” the products. Their advice helped in
so many ways.”
%HWW\ LV D SHUIHFW H[DPSOH WKDW LW¶V QHYHU WRR ODWH WR ¿QG
your passion no matter what your age. In fact, she’s already
looking ahead to what to accomplish next. “I am working on
getting World rankings in the 400-meter for my age group
and presently, my training shows I am very close,” she shares
excitedly.
Through her journey to becoming a world-class sprinter,
Betty is quick to credit her best friend and husband, Don. “He
6RnMD FriHnd-8hO, 41, BrHntwRRd, THnnHssHH
0Dx 0usFOH HRPH BDsH: Max Muscle Cool Springs
00 6uSSOHPHnts RI ChRiFH: Vit-Acell Liquid Multi, BCAA Powder,
Max Fish Oil/Omegas, Enduromax, ARM
EvHnts: Everything from the 800-meter to the marathon (26.2
miles)
BiggHst AFFRPSOishPHnts in 5unning tR DDtH:
+2006 Half-Marathon World Championship U.S. Team Member
+2011 Masters Track National and World Champion
+2012 USA Masters National Half Marathon Champion (13.1 miles)
+2012 World Record Holder, Masters Women Indoor Mile
+2012 National Record Holder, Masters Women 1500-meter
41 JULY 2012 ı WWW.MAXMUSCLE.COM
hashelpedmebecometheathlete!amandwouldn’tbewhere
!amwithouthim.!amsothankful,”shesayswithgratitude.
“!amsuperproudofheraccomplishmentsinsteppingoutof
hercomfortzoneintoacompletelynewlife,”saysDon.Their
commitmenttoeachotherisevidentbothonandoffthetrack.
At63,BettySchaeferislivingproofthatit’snevertoolateto
liveoutyourdreams.
Defying the Odds
SonjaFriend-Uhlisachampionineverysenseoftheword.Not
RnOy Ls she a FRPSetLtRr, Eut she Ls aOsR a &ertLheG 3ersRnaO
Trainer, a USATF (United States of America Track and Field)
LeveO , &ertLheG &RaFh, SuEOLsheG htness wrLter, SuEOLF sSeaNer
andbusinessowner.Butmostimportantly,she’sthedevoted
motheroftwodaughters,11-yearold,Brianna,and3-yearold,
Alexa.
Growing up, Sonja was a tomboy who enjoyed sports. “!
rode horses from the age of + and played softball, volleyball
andbasketball,”shesays.“Butitwasevidentfromayoungage
that traFN anG heOG anG runnLnJ, Ln JeneraO, was Py nLFhe."
ShewasintroducedtoracingwhilegrowingupinWashington
StateviatheARCOJesseOwensGames,whichissimilartothe
JuniorOlympics,andpavedherwayforacareerinrunning.Her
hrst raFe was the 50-Peter Gash as a +th JraGer. ¨A Iew years
Oater, , SartLFLSateG Ln the +00-Peter anG wRn Py aJe JrRuS
forthestate,earningatriptotheNationalChampionshipsin
LosAngeles.At12yearsold,!placed+thinthecountryinmy
aJe JrRuS, runnLnJ the +00-Peter Ln 62 seFRnGs. 7hat was
198+;thesameyeartheOlympicswereheldthereandithada
profoundeffectonme,”sherecalls.“Allofthoseeventshelped
set the staJe IRr Py ORnJ anG IuOhOOLnJ Fareer as a FRPSetLtLve
runner.”
Sonjaadmitsthatsheisblessedinthatshehasawiderange
RI runnLnJ aELOLty. 6he FRPSetes Ln aOO events IrRP the 800-Peter
tR the ParathRn (26.2 PLOes), Eut says that the 800-Peter anG
1500-Peter (1 PLOe) are her Eest events EeFause they aOORw
hertouseherspeedandstaminacombined.!nfact,although
she wRn the hrst ParathRn she'G ever FRPSeteG Ln, she aGPLts,
“!don’tenjoyracingthemarathondistance.!preferamore
intenseandfasterrace.”
Competing as an open runner, Sonja has been quite
successful. Some of her biggest accomplishments include
earning a full running scholarship to the College of William
andNarywheresheearnedabachelorofartsdegree,earning
a sSRt Rn seven 86A7) :RrOG 7eaPs, TuaOLIyLnJ IRr the 2000
OOyPSLF 7rLaOs Ln the 1500-Peter event, anG wLnnLnJ her hrst
ParathRn Ln her hRPetRwn RI :est 3aOP BeaFh, )ORrLGa. ,n
the Sast year aIter turnLnJ +0, 6RnMa EeFaPe a 0asters runner
andtheaccomplishmentshavenotstopped.Shehassetanew
Nasters Women !ndoor Nile World Record in +:++.81 and a
new 0asters :RPen OutGRRr 1500-Peter APerLFan 5eFRrG Ln
+:16.99. ¨7hat 1500-Peter tLPe aOsR SrRvLsLRnaOOy TuaOLheG Pe
IRr the 2012 OOyPSLF 7eaP 7rLaOs, whLFh Ls SrREaEOy the PRst
sLJnLhFant aFFRPSOLshPent tR Pe," she says. ¨, never GreaPeG
! would be competing in another Olympic Trials for a track
eventatage+1!”
Running has also proven to be a therapy of sorts for the
champion runner in helping her to overcome the challenges
RI OLIe. ¨One RI the PRst sLJnLhFant FhaOOenJes was ORsLnJ Py
yRunJer ErRther, (rLN, Ln a Far aFFLGent Ln 2007. He was 31
yearsoldandhadbattleddrugadditionformostofhislife–
muchtooyoungtoleaveus,”sharesSonja.“Runningwastrue
therapyformeas!navigatedmyemotionssurroundingthat
traJeGy. , ran Py hrst ParathRn (7he 0arathRn RI the 3aOP
Beaches)twoweeksafterhisdeath.!twasaveryemotional
event.!felthispresenceandrantocelebratehislife,butalso
tofeelaphysicalreleasetonumbthepainoflosinghim.”
NaxNusclefranchisee,JamieFree,hasworkedwithSonja
indevelopinganutritionalplaninboththeonandoff-season
of competition. He describes her as driven, upbeat and
indomitable.“WhilesheisanOlympic-levelrunnerandworld
record holder, she is one of the most approachable people
aroundandisalwayswantingtolearn.Sheisalwaysupbeat
andreadytowork,”saysJamie.“Sonjaisagreatrolemodel
foreveryone,especiallyfemaleathletes,and!amproudand
honored to have her as one of our Nax Nuscle Cool Springs
Athletes.”
WithallthatSonjahasaccomplishedinrunningsofar,she
Ls Iar IrRP hnLsheG. ,n IaFt, she FRntLnues tR set new JRaOs
IRr herseOI. ¨,'P FurrentOy tryLnJ tR Eetter Py 1500-Peter tLPe
tR ensure , TuaOLIy IRr the 2012 OOyPSLF 7rLaOs thLs suPPer.
! want to set a new American Female Nasters Record in the
800-Peter anG the 3000-Peter," she says. But 6RnMa aOsR has
anongoinggoalthat’smoreimportantthananyother.“!want
to set an example for my young daughters that anything is
possibleonceyousetyourmindtoit.”MS&F
START RUNNING NOW
So,maybeyou’renotarunnerandit’sbeenyearssince
youhadtorunlapsforgymclass.!t’snevertoolateto
startbackupagain.Runningisagreat,cost-effective
waytointegratecardiointoyourdailylife.!t’salsoa
goodwaytoshedextraweightandgiveyourselfafull
bodyworkout.
Runningisoneofthosesportsthatmostpeoplewill
eitherabsolutelyloveorhate,sogettingstartedonthe
“rightfoot”iskey!Herearesomequicktipstohelpget
yougoing:
1. Choose the Right Pair of Shoes - DR yRu have hat
feetorhigharches?!fyou’renotsure,enlistthehelpof
yourshoesalesmanwhenshoppingforagoodpairof
runningshoes.Runningcanbehardonthefeet,soit’s
importanttohavetherightshoestoabsorbtheshock.
2. Eat and Hydrate –Nakesuretoeatcarbsanhour
ortwobeforeyourun.Throughouttherun,yourbody
willconsumeenergythatyoucanonlygetfromquality
FarERhyGrates suFh as Sasta Rr rLFe, Eut avRLG hLJh hEer
foodsbecausetheycanmakeyouuncomfortablewhile
running.
Becauseyourbodywillbeexertingliquidswhile
running,it’simportanttodrinklotsofwaterbeforeyou
run,butnottothepointwhereyoufeelbloated.Water
isagreatchoicebecauseitcontainsnosugar,butsome
peopleprefersportsdrinkssuchasGatorade,which
containsodiumtohelpkeepyouhydrated.
3. Stretch, Stretch and Stretch –!t’simportantto
takesometimetostretchbothbeforeandafteryour
run.Stretchinghelpstoloosenthemuscles,helps
withcramping,sorelegsandpreventsinjuries.Don’t
juststretchthelegareas(quads,calves,feetand
hamstrings).Whenrunning,yourwholebodyisinfull
motion,somakesuretostretchyourarms,shoulders
andback.
42 WWW.MAXMUSCLE.COM ı JULY 2012
Geared for
By Lisa Maiorana
Speed
Crushing concrete can be an outlet for
everyday venting, a walk with a friend or an
all-out marathon. Take each stride as a blessing
and enjoy the comforts of the finest equipment
and apparel designed just for a lady like you.
»
TOE-TALLY WORTH IT
If you enjoy tough terrains or long
hikes, the Adrenaline GTS 12 was
designed for you. The breathable
fabric and chafe-free lining allow
for movement, while the crash pad
allows for sustained heel comfort.
$110 at BrooksRunning.com
»
FANCY FEET
Through superior cushion and the
brand’s new Gender Specific Space
Trusstic System, this shoe recognizes
the natural changes in the shape of a
woman’s arch and adjusts to it.
$150 at AsicsAmerica.com
»
LOVELY LEGS
The eco-friendly fabric creates divine comfort
for the Spree Capri. The sculpted back and
wide waistband, allow for extensive lower
body movement without constriction or
tension. $54.99 at NewBalance.com
»
LIGHT YEARS AWAY
The Forerunner 610 is the perfect running partner. Designed
with a highly responsive touch screen and vibration motor
for alerts (think heart rate, pace and distance) when audible
tones cannot be heard. $399.99 at Garmin.com
»
PRETTY SMOOTH
A larger bust size shouldn’t mean more
material; that’s why the CW-X Xtra Support
Bra combines a reinforced 5-point targeted
support system to reinforce motion control,
breathability and added comfort.
$59.95 at cw-x.com
»
COOL TEXTURE
Throw on the longsleeve Run in the
Sun. The lightweight fabric has UPF sun
protection built right in and circle mesh
panels under the arms to keep you feeling
ventilated and cool. $78 at LuluLemon.com
BEAUTYPICKS
sFAT BURNING sENERGY BOOSTING
sAPPETITE SUPPRESSING
sMOOD ENHANCING
sFAT BURNING sENERGY BOOSTING
sAPPETITE SUPPRESSING
sMOOD ENHANCING
www.PowerPerformanceProducts.com
®
44 WWW.MAXMUSCLE.COM ı JULY 2012
Fleet of foot
GUYPICKS
Get your run on with all the right gear.
By Abby Hoeffner
»
SAY NO TO JIGGLE
When you want some stability down there while running,
the Nike Pro Compression Shorts get the best reviews
by real men of all sizes. They consistently wick away the
sweat, don’t chafe, stay in place and provide hamstring
and quad support. $28 at Store.Nike.com
»
WE LIKE SHORT SHORTS!
For those with the confidence to sport
“short shorts,” try Brooks Men's HVAC
Synergy Short. These have handy
holster pockets for refueling gels for
that energy boost on longer runs.
$48 at BrooksRunning.com
»
FOR THE TRACK STAR
Reviewer after reviewer stated that the NIKE ZOOM VICTORY was the best track spike
they had ever worn. Designed for the track runner competing in events ranging from
800 meter to 5,000 meter, the shoe upper provides targeted support to help lock the
foot securely into place while the ¾ length TPU sharkskin outsole offers optimal grip on
varied surfaces without the extra weight. Speaking of weight, these tip the scale at a
scant 4 ounces. $110 at Store.Nike.com
»
FOR THE MINIMALIST
If you prefer to traverse the country in much the same way
humans did thousands of years ago, try the waterproof Merrell
Men's Embark Glove GORE-TEX Barefoot Running Shoes.
These hyper-thin, glove-like shoes will protect your feet without
interrupting that free barefoot feeling. $169.95 at Altrec.com
»
GOING THE DISTANCE
Saucony, once a cult brand, is now among the
most respected names in athletic shoes. Their Men's
Progrid Kinvara 3 Running Shoe is ideal for the
everyday mid-foot striker. They boast an exceptionally
well-fitting upper, memory foam heel pads and weigh
in at only 7.7 ounces. $100 Saucony.com
»
LIGHT AS AIR
The cut and length is great for freedom of
movement without being too revealing on the
Better Than Naked Cool Shorts from The North
Face. The lack of inseam on shorts means
virtually no chafing while you run, and these
light-as-a-feather, breathable shorts also have
small pockets in the rear center of the waistband
to carry energy gels, cash, etc. $50 at REI.com
46 WWW.MAXMUSCLE.COM ı JULY 2012
Copyright Susan Irby, the Bikini Chef

2012 By Susan Irby BIKINIKITCHEN
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.
Fire-Grilled
Nectarines
with Citrus
Mascarpone &
Honey Drizzle
(Serves 4)
+ 4 RunFHs {S tDEOHsSRRns)
0DsFDrSRnH FhHHsH
+ FinH zHst RI ½ OHPRn
+ FinH zHst RI ½ RrDngH
+ 4 riSH nHFtDrinHs {sHH nRtHs)
+ HRnHy IRr drizzOing, DERut 4
tDEOHsSRRns
1. Spoon mascarpone into a small
mixing bowl and stir in lemon and
orange zest. Cover bowl with plastic
wrap and place in the refrigerator
until ready to use.
2. Preheat grill over medium-high
heat. Place knife at stem end of the
nectarine and slice in half, lengthwise.
Pay attention not to slice through the
center pit. Twist the halves apart.
Using a paring knife, carefully release
the pit. Place each nectarine slice
ÀHVKVLGHGRZQGLUHFWO\RQWRWKHJULOO
Grill about 1 minute. Turn over (skin
side down) and grill an additional
minute.
3. Remove nectarines from the grill
and place two halves onto a serving
plate. Place 1 tablespoon of citrus
mascarpone in the center of each
nectarine and drizzle each half with
½ tablespoon of honey.
5(&,3(127(6HOHFWULSHEXWVWLOO¿UP
nectarines so they hold their shape
on the grill. Do not peel. Substitute
peaches or plums, if desired.
FRUIT
I
t’s no secret fresh fruits thrive in
abundance during the summer
months. The succulent sweetness
of crisp and refreshing peaches, plums,
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ZDWHULQJÀDYRUVDQGEULQJVEULJKWVPLOHV
to faces. Delicious and popular fruit
recipes like cobblers and pies are often
overloaded with high sugar, high fat and
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WKH ¿W SK\VLTXH LQWHQVH WUDLQLQJ EULQJV
7KLVVXPPHUVHDVRQ¿UHXSIUXLWVRQWKH
grill for a lighter and sweeter appetizer,
side dish or dessert.
Grilling fruits extracts the natural sug-
DUVIRUKHLJKWHQHGÀDYRUZKLOHVWLOOPDLQ-
taining their nutrients. Fruits, in general,
Nutritional information:
Serving size: 2 nectarine
havles with 2 tablespoons of
mascarpone and 1 tablespoon
|rrr, º ío|r||r:. 24J./ º
lot. ¹2.4¸ º l|rtr|r. ¹.5¸
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are low calorie, contain little to no fat,
and have added nutrients like potassium,
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A and C. While some may shy away from
fresh fruits due to sugar and carbohy-
drate content, carbohydrates found in
fresh fruits provide the body with energy
and help stabilize blood glucose levels.
This month’s featured recipe is accented
with a dollop of higher fat, sweet Italian
mascarpone cheese, which is infused
ZLWKYLWDPLQ&DQGÀDYRUULFKOHPRQDQG
orange zest. If keeping calories low and
fat out is of high importance, substitute
low fat or non-fat greek yogurt and
VDFUL¿FH QRWKLQJ LQ ÀDYRU DQG WH[WXUH
MS&F
fired up
s
NO GLUTEN
s
NO DAIRY
s
NO HYDROGENATED OILS
s
NO HIGH-FRUCTOSE CORN SYRUP
s
NO TRANS FAT
s
NO PRESERVATIVES
s
100% ALL-NATURAL
s
PALEO DIET COMPLIANT
GET BACK TO THE BASICS WITH NOGII PALEO BARS - NOGII.COM
D
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For Wholesale Inquiries call Europa Sports Products at 1.800.447.4795
48 WWW.MAXMUSCLE.COM ı JULY 2012
By Alissa Carpio VITALNUTRITION
R
unners have a unique set of dietary
requirements that are vastly different from that
of a strength, power or physique athlete. As
endurance athletes – those whose continuous
activity ranges in length of time from 30 minutes to 4
hours – energy requirements are very different. In this
article, we’ll take a look at the unique requirements
of runners and provide ways to customize a diet plan
VSHFL¿FWRDUXQQHU¶VQHHGV
The Nature of Running
Endurance athletes, like distance runners, require a
tremendous amount of energy (calories) to sustain
lengthy training sessions. Ultra-endurance athletes can
use up to 6,000-8,000 calories per day during training
season. Inadequate dietary support may result in
dehydration, chronic fatigue, muscle loss and injury. In
addition, training energy and performance ability will
decline.
FUEL UP
FOR DISTANCE
RUNNING
49 JULY 2012 ı WWW.MAXMUSCLE.COM
Calculating Energy Needs
Based on gender, age and activity level, there are simple
formulas on running websites and in sports nutrition books
that can be used to calculate Resting Energy Expenditure
(REE) for athletes in any sport. REE can then be used along
with an Activity Factor Range to determine daily energy
QHHGV*RWR0DUDWKRQ*XLGHFRPWR¿QGDFDORULFFDOFXODWRU
for runners.
Ultimately, physical factors can be used to determine if
more or less energy is required. Any negative symptoms
such as dehydration, ongoing fatigue, decreased
performance or increased injuries could mean daily caloric
needs are not being met. Customize your calorie needs as
necessary based on these factors.
Protein
Runners and athletes in general require more dietary
protein than their sedentary counterparts. This is thought
to be due to the needs of tissue repair and an increase in
branched-chain amino acid use as auxiliary
fuel. Protein intake for athletes generally
ranges from 1.5 – 2.0 g/kg of body weight,
with endurance athletes on the low end.
However, some endurance athletes may train
and perform better with more calories coming from
protein and may wish to shift to the higher end of this
range. Most important when it comes to dietary protein is
choosing high-quality sources – those with high biological
values and listed as complete proteins. This will ensure
regeneration of tissue damaged during training.
Complete and high-quality proteins are most typically
found in the form of animal protein. Eggs, for instance,
contain all essential amino acids, while grain and vegetable
sources fall short and must be combined throughout the
day to deliver the necessary amino acids. Quality sources
also include protein shakes containing whey, casein and/
RUVR\SRXOWU\PHDWDQG¿VKPLON\RJXUWDQGFRWWDJH
cheese. Vegetarian options include the combinations of
peanut butter and whole wheat and beans and rice.
Carbohydrates
Carbohydrates are a crucial energy source for runners, and
they also work to metabolize fats for energy. If the muscles
and liver get depleted of their carbohydrate (glycogen)
stores, an athlete will experience
extreme fatigue (perhaps dizziness
and nausea) as blood sugar drops
to a very low level. Athletes require
a constant replenishment of
carbohydrates since the body can
only store so much in the liver and
muscles.
LEARN MORE. VISIT US ONLINE AT
MAXMUSCLE.COM
Available EXCLUSIVELY at MAX MUSCLE Sports Nutrition
Max Muscle's MaxPro is a powerful blend of whey
protein concentrate, whey protein isolate and potassium
caseinate. Each scoop contains 30 grams of protein.
MaxPro tastes great and has no chalky aftertaste.
50 WWW.MAXMUSCLE.COM ı JULY 2012
After about 20 minutes of continuous exercise, the body
starts pulling blood glucose for energy. Glycogen levels con-
tinue to deplete with continued exercise, and liver glycogen
is used around 1½ hours into exercise. Glycogen levels are
typically depleted after 3 hours of continuous training.
To support the endurance athlete, carbohydrate
recommendations are listed at 5-10 g/kg of bodyweight.
This creates quite a large range. An alternative method is to
determine 50-65 percent of total caloric needs and divide by
4 to get daily carbohydrate gram requirements. Based on a
2,000 calorie diet, if carbohydrate intake were 60 percent,
1,200 calories would come from carbohydrates, which would
equate to 300g daily.
To support training and overall health, carbohydrate
sources should be healthy. In general, choose 100 percent
ZKROHJUDLQVDQGVWDUFKHVDQGDYRLGSURFHVVHGDQGUH¿QHG
sources. These “white” carbs have been linked to obesity,
LQÀDPPDWLRQKHDUWGLVHDVHGLDEHWHVW\SHDQGPDQ\RWKHU
chronic diseases. Simple carbs should be chosen during and
after training only to quickly help replenish glycogen stores.
Distance athlete Esther Hare weighs in on her own dietary
habits as an Olympic and Half-Ironman Triathlete: “I’m not a
believer in carb loading…. What’s more important is what’s in
your body a couple of hours before and then during a long
distance race, and even more importantly, what’s been in
your body consistently for the last few months of training.”
Pre- and post-training and pre-competition carbohydrate
loading phases require higher and more frequent
carbohydrate intake. Research shows that consuming
carbohydrates 2 hours prior to an endurance event greatly
increases performance by sparing muscle and liver glycogen
for a longer duration. A 2002 study showed that running
capacity was increased by 9 percent in those who consumed
carbohydrates versus those in a fasted state.
,QDGGLWLRQ³IDVW´FDUEVIURPVLPSOHVXJDUVDUHEHQH¿FLDO
to consume during and after training and competition.
These can come in the form of drinks, gels or bars. In
addition to the pre-exercise meal, intra-training carbohydrate
consumption offers an additional 6.9 percent increase in
performance, cited the same 2002 study. Athletes must
carefully observe and learn how much and which forms of
FDUERK\GUDWHVRIIHUWKHPWKHEHVWSHUIRUPDQFHEHQH¿WVZKLOH
minimizing negative side effects. Too many carbohydrates can
result in an upset stomach, diarrhea and cramping. A general
range of carbohydrate needs during exercise for endurance
athletes is 1.0 – 1.1 g per minute of activity.
Post-exercise carbohydrates should be consumed as
soon as possible – preferably within 15 to 30 minutes – to
replenish glycogen stores. This will help prepare for the
next training session, minimizing fatigue and performance
impairment. Whole foods, juices and low-fat dairy are good
post-exercise choices.
Fats
Fat should not be forgotten about, as fat is a great source of
long-term energy for both exercise and everyday activities.
After protein and carbohydrate percentages have been
GHWHUPLQHGWKH¿QDOPDFURQXWULHQWRIDZHOOURXQGHG
endurance athlete is fat. Fat should be consumed with every
meal with the possible exception of pre- and post- training
or competition. Fat prior to training may cause the feeling
of a full stomach since dietary fat delays gastric emptying.
This may be uncomfortable to some people. Fat after training
would also slow the digestion rate, and thus, the body’s
speed at which glycogen stores may be replenished.
+DUHLVDOVRDQDPDWHXU¿JXUHFRPSHWLWRUVRKHUGLHWLV
structured for both performance and aesthetics. She follows a
vegetarian diet of 45-50 percent carbohydrates that consist of
ORZJO\FHPLFKLJK¿EHURSWLRQVEDODQFHGZLWKJSURWHLQ
per meal and healthy fats such as extra virgin olive oil and
avocado. Says Hare of her diet, “Getting my protein right is
key … to making sure I stay lean, but also to keep my blood
sugar constant to avoid any sugar cravings.” MS&F
The Importance of the Post-Workout Meal
Registered Dietitian Christie Achenbach weighs in on
the impact of a post-workout meal: “There are several
reasons why glycogen repletion occurs faster following
exercise: blood flow to the muscles is much greater
immediately after exercise, muscle cells are more likely
to take up glucose, and the muscle cells are more
sensitive to the effects of insulin during this time period,
which promotes glycogen synthesis.”
Achenbach adds why it is important to include protein
with the post-workout meal: “Studies show that some
protein with carbohydrate after exercise helps enhance
glycogen resynthesis by helping stimulate insulin. A 1:3
ratio of protein to carbohydrate is recommended. The
combination of eating protein with carbohydrate after
strength training may also stimulate muscle growth by
the release of insulin and growth hormone.”
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
THE PERFECT CARBO LOADING SYSTEM!
ATTENTION ENDURANCE ATHLETES!
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
Max Muscle Sports Nutrition is proud to bring you Max ACM, a scientifically based
formula featuring Triple Carb Matrix technology— three different molecular weight
carbohydrates, including pure waxy maize starch (amylopectin), maltodextrin and
trehalose. Max ACM has been formulated to support muscle and liver production of
glycogen providing an advanced carbo loading system for serious athletes.
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52 WWW.MAXMUSCLE.COM ı JULY 2012
By Jennifer Lee VITALNUTRITION
53 JULY 2012 ı WWW.MAXMUSCLE.COM
CORE 4
KEY TO YOUR HEALTH
Max Muscle's foundation for health and fitness
starts with the vital nutrients that make up the
Core 4 – now featuring NEW products!
I
f you’re a Max Muscle customer already using the Core 4, we’ve got good
news for you. The best products – well, they just keep getting better
and better. This past year we expanded our Core 4 line by introducing
Vit-Acell Energy and Essential Omega, two products quickly becoming
staples in our customers’ lives. Max Pro, Max Muscle’s best selling protein
VXSSOHPHQWIRUPRUHWKDQ\HDUVLVQRZDYDLODEOHLQQHZÀDYRUV$QG*OXWD-
Matrix – yes, it’s still the best choice available for quick delivery and absorption
of glutamine by your body.
2XUSDVVLRQDW0D[0XVFOHLVWRLPSURYHWKHKHDOWKDQG¿WQHVVRIHDFKRQH
of our customers. We are committed to providing only the best nutritional
supplements, but we don’t stop there. We provide the education necessary for
our customers to maximize their health with the understanding of how and why
to use our nutrition supplements, hence the Core 4. Would you like to meet
VRPHRQHZKRKDVDQXQEUHDNDEOHKHDOWKDQG¿WQHVVSURJUDP"$JUHDWERG\"$
ERG\WKDWSHUIRUPV"*HWWRNQRZD0D[0XVFOHFXVWRPHUZKRXQGHUVWDQGVDQG
follows the principles of Max Muscle’s own Core 4 program.
The Core 4 is the basis for any sound nutritional program. It includes daily focus
on vitamin and mineral supplementation, essential fatty acids, consuming the
right type and quantity of protein, and re-fueling your muscles with glutamine,
an amino acid. The Core 4 will help to balance your hormones, provide you
with energy, encourage healthy eating habits, improve cardiovascular health,
optimize recovery and immunity and ultimately provide a sense of well-being and
happiness.
»
54 WWW.MAXMUSCLE.COM ı JULY 2012
1
3
4
2
Vit-Acell Energy
Vitamins and minerals play essential roles in most
metabolic processes in our body. They act as anti-
oxidants, co-enzymes and catalysts playing roles in a
number of chemical reactions. Vit-Acell Energy, which
comes in a delicious citrus flavor, is a natural liquid
nutrition supplement that provides 100 percent
or more of 13 essential vitamins and essential
minerals. It also contains a natural juice blend
loaded with antioxidants, 100 mg of colloidal
minerals and energizing herbal extracts
such as green tea, ginkgo biloba, grape seed
extract, ginseng, citrus bioflavonoid extract,
rutin powder and herperidin extract. Vit-
Acell Energy also contains a caffeine blend,
making it a perfect choice for your morning
multi-vitamin. It provides 100 mg of caffeine
coming from green coffee bean extract,
guarana extract, yerba mate extract and kola
extract. Taking a liquid vitamin offers even
more benefits such as:
s Better Absorption
s Super Concentrated
Essential Omega
Most of us know by now how important
it is to supplement with essential fatty
acids. Essential Omega is simply the best
way to do it. Some of the features and
KHDOWKEHQH¿WVLQFOXGHWKHIROORZLQJ
‡400 IU of vitamin D
‡3KDUPDFHXWLFDOJUDGH¿VKRLOZLWKQR
worry about mercury, contaminants or
¿VK\WDVWH
‡Improved heart health
‡Immunity support
‡Joint support
‡Hormonal support
‡Skin health
‡Brain function
And the best part? The taste. You have to taste it to believe
WKDW\RXFDQWDNH¿VKRLOZLWKRXWWKHXQSOHDVDQW¿VK\VLGH
effects we’ve all experienced. Essential Omega is available in
OHPRQDQGPDQJRSHDFKÀDYRUV
Max Pro
Consuming enough protein each day can be the difference between
getting results and not. Max Pro is comprised of a blend of whey protein
concentrate, whey protein isolate and casein protein. Whey protein is
an excellent source of glutamine, glycine and the branched-chain amino
acids leucine, isoleucine and valine. Whey protein transits the stomach
quickly for fast absorption by the intestines, making it ideal to consume
post-exercise to speed recovery. Rich amounts of glutathione, a powerful
antioxidant, are contained in whey protein. Glutathione is involved
heavily in metabolic detoxification, and levels of glutathione have been
shown to decrease with exercise. Peptides from whey protein have also
shown to enhance the activity of our immune system.
Recently, whey protein has received attention for being effective in
weight loss and reducing body fat. A newly published research study
had this to say about whey: “Healthy, overweight and obese individuals
participated in the double-blind, randomized clinical trial ingesting a whey
protein shake twice daily for 23 weeks. Participants were provided no
dietary advice and continued to consume their free-choice diets throughout
the study period. At the end of the 23 weeks, subjects in the whey protein
group lost statistically significantly more body weight, fat free mass and
waist circumference compared to the other groups consuming a similar
soy protein or an isoenergetic amount of carbohydrate (placebo).”
Casein protein comprises 80 percent of the protein found in milk and
does not clear the stomach as fast as whey protein. It is a slower digesting
protein, often referred to as a “time-released” protein, making it a good
choice to add to whey protein and to consume prior to bedtime when you
will be in a fasting state.
Earlier this year, Max Muscle launched Max Pro in new 1-pound trial
sizes and will soon be offering new flavors in our traditional 2-pound and
4-pound containers.
GlutaMatrix
Glutamatrix is formulated with three different sources of glutamine, each easy to use and providing individual
benefits for our body. GlutaMatrix helps to speed recovery by enhancing immunity, accelerating muscle repair
and improving brain function. Here are some highlights:
s L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and immune function
s Glutamine peptides are absorbed intact and trigger protein synthesis repairing and recovering our muscles
s N-Acetyl-L-Glutamine replenishes brain neurotransmitters after difficult workouts
s GlutaMatrix also includes 16 grams of carbohydrates (8 of those coming from dextrose), which is important
for fast and optimal absorption.
s Easily to Swallow
s Better Utilization
Immunity, energy, performance and recovery all lead to results in achieving optimal health. If one is missing,
you won’t get the results you’re looking for. Incorporating the Core 4 into your daily life is the foundation that
VXSSRUWVHDFKSLHFHRI\RXUKHDOWKDQG¿WQHVVSURJUDP:KHWKHU\RX¶UHJHWWLQJEDFNWRWKHEDVLFVRIKHDOWKRU
MXVWVWDUWLQJRXWYLVLW\RXUORFDO0D[0XVFOHWRGD\WR¿QGRXWKRZWKH&RUHFDQFKDQJH\RXUOLIH MS&F
Your Solid
Nutritional
Foundation!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
56 WWW.MAXMUSCLE.COM ı JULY 2012
By Jennifer Lee CUTTINGEDGE
GOING
THE
T
here’s something to be said about perseverance.
Success in every sport and at every level is
dependant upon it. The ability to be resilient, to
persevere through tough periods during training
cycles and through the toughest of workouts brings
rewards. Whatever your reward may be, whether it's
a college scholarship, the chance to earn a spot on
an Olympic team, your dream body, a new personal
record or maybe the enjoyment of being good at and
enjoying a sport, Xtinguisher is perseverance in a
bottle. It’s ready to help you push through the pain
of tough training toward extraordinary performance,
success and personal satisfaction.
An innovative product, Xtinguisher, was created to
help athletes endure the stress of training, over and
over again. The synergistic ingredients work to get
your body producing higher levels of carnosine, a
dipeptide that helps to delay the fatigue we feel from
intense training by buffering against the buildup of
DISTANCE
Max Muscle's
XTINGUISHER is your
perseverance in a bottle.
Train longer and harder
with this vital
supplement!
Visit your local
Max Muscle
store and try a
sample today!
57 JULY 2012 ı WWW.MAXMUSCLE.COM
lactic acid in our muscles. We’re able to
go longer, harder and in the end achieve
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ability to help reduce DOMS (delayed
onset muscle soreness). It speeds our
recovery time, allowing for more “hard”
training days and faster results.
LACTIC ACID
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acid in the muscles. Lactic acid is
generally thought of in negative
terms, but our bodies utilize lactic
acid as an important source of energy
during stressful situations like intense
exercise. Without lactic acid, athletic
performance would be limited, and
and an increasing amount of research
shows that if athletes can learn to
manage lactic acid, it can be a huge
factor contributing to success in high
intensity sports.
When lactic acid is made, it is split into
two components: lactate and hydrogen
ions. The hydrogen ions are the “bad”
part of lactic acid and they enter the
muscle and cause the negative effects
associated with lactic acid, such as
burning, fatigue and the heavy feeling
you get limiting your ability to perform.
These hydrogen ions also cause
a lowering of the blood pH levels in
your muscle, which is the worst part
of all because if you repeatedly train
and build up too much lactic acid,
the change in blood pH can lead to
breakdown and muscle damage. This is
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literally soaks up the hydrogen ions,
allowing us to continue training with
less negative effects. This stabilizes
the pH levels in the muscle, which
contributes to healthier muscles.
CARNOSINE
Carnosine is a dipeptide composed of
two amino acids, beta-alanine and L-
histadine, both of which are ingredi-
HQWVLQ;WLQJXLVKHU$VWXG\FRQGXFWHG
by Harris (2005) has shown that with
supplementation of beta-alanine and
L-histadine, carnosine levels increase
in as little as four weeks, and can in-
crease by 80 percent after 10 weeks of
supplementation. Carnosine is a regu-
lator of intracellular pH levels, keeping
your muscles healthy and allowing you
to push yourself to the limit all while
continuing to make positive training
adaptations, new capillary beds in the
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es in lean muscle mass and better de-
livery of oxygen to the muscles. Studies
also show that carnosine:
„Is a powerful antioxidant.
„May slow the aging process.
„May cure a hangover!
„May reduce muscle soreness and the
effects of DOMS (delayed onset
muscle soreness).
The key to keeping carnosine levels
high is supplementing with beta-ala-
nine and L-histadine. The most effec-
tive dosage is 2 grams (2,000 mg) of
beta-alanine and 1 gram (1,000 mg) of
L-histadine taken twice per day even
on off days to maintain high carnosine
levels.
THE INGREDIENTS
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form of beta-alanine and the form of
beta-alanine shown to provide the best
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L-histadine are the two main ingredients
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in studies to increase strength, buffer
lactic acid, delay muscle fatigue and
speed recovery time.
„L-Citrulline Malate enhances aerobic
energy production, delays fatigue and
supports nitric oxide production.
„L-Taurine is added because it is often
depleted during intense exercise and
has shown to delay time to fatigue.
„/$VSDUWLFDFLGLVLQFOXGHGEHFDXVHLW
also has been shown to delay time to
fatigue and also functions to remove
urea from the body.
„Creatine monohydrate is added be-
cause when combined with beta-ala-
nine, both have been shown to increase
exercise performance. Creatine regen-
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buffer in the muscles.
„D-Ribose is included because it en-
hances athletic performance by supply-
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„Magnesium is included as it is a com-
ponent of many enzymes involved in
metabolism and energy.
„Vitamin C is included because it is a
powerful antioxidant.
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the distance in your workouts like never
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of Max Muscle's customers are using
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stronger.
THE RESULTS
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the results speak for themselves:
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Running Team of 28 people, ages rang-
ing from 19 to 44 years old, recently
The Max Muscle Antioch Running Team stopped for a group photo after the San
Francisco Bay to Breakers 12K race on May 20th. Each member took Xtinguisher during
10 weeks of training leading up to the race. All of them finished in less than two hours.
58 WWW.MAXMUSCLE.COM ı JULY 2012
ran in the San Francisco Bay to Break-
ers 12K foot race. Each team member
used the Xtinguisher for a total of 10
weeks of training for the local 12K foot
race. The team, made up of novice to
experienced runners, was able to com-
plete this 12K race under 2 hours."
„Amy Hoh, 45, of Longmont, Colorado
has used Xtinguisher since June 2011.
$ ¿WQHVV LQVWUXFWRU VKH KDV HDUO\
morning and long hours training people
at the gym. She said she always has
Xtinguisher in her water bottle to help
keep her energy levels up. "I think of
Xtinguisher as a little shot of energy
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to stay on my game while motivating
those in my class to push through the
tough stuff," she said. Plus, she is also
preparing for three century bike races
this summer, which means long hours
riding her bike. She said she likes to
mix Xtinguisher with Max Muscle's
EnduroMax to keep her going.
„“Donnybrook” Cody Donovan, 31, of
'HQYHU&RORUDGRLVDSURIHVVLRQDO¿JKW-
er sponsored by Max Muscle Highlands
Ranch/Lone Tree in Colorado. His nutri-
tion coach (and Max Muscle franchisee),
Bryan Cash, introduced Xtinguisher into
his regimen more than a year ago. "I
take Xtinguisher as a pre-workout sup-
plement before high volume workouts
(conditioning circuits, sparring, rolling
and wrestling practice)," Cody said.
"The results I’ve experienced using
Xtinguisher have been awesome. There
is a very notable decrease in muscle fa-
tigue, which means I can train longer
and harder. I’m able to push the pace
during sparring and wrestling and that
“lactic acid” feeling that normally comes
two-thirds of the way through the round
never shows up. It is hands down my fa-
vorite Max Muscle supplement."
„Cindy Fennell, 36, of Knoxville,
Tennessee has been using Xtinguisher
since December 2011 for her pre-
workout, Pro BCAA’s during her workout
and Iso-Extreme post-workout. "I notice
delayed muscle fatigue and elevated
energy levels when using Xtinguisher,
and I LOVE the tingle factor!" she said.
„Bridget Redman, 36, of Land O’
Lakes, Florida, has lost 50 pounds using
Max Muscle products. She gets her
Xtinguisher at Max Muscle of Wesley
Chapel and uses it pre-workout. "It
gives me additional energy and allows
me to squeeze in those extra reps when
I would normally feel as if I couldn’t do
anymore," she said. "I feel as if I have
"I like to do a scoop
of Xtinguisher with a
scoop of Full Blown
Extreme Berry Blast.
It’s like turning into a
werewolf!" – 'Donnybrook'
Cody Donovan, 31, fighter
more speed and power when I use this
supplement. And it has shown in my
workouts and results."
„Samantha Shultz, 32, of Gilbert, Ari-
zona shops at the Tempe Max Muscle
store and has used Max Muscle products
for more than three years. "I swear by
Xtinguisher!" she exclaimed. "It is my
main fuel for my workouts." Samantha
runs marathons and has found a perfect
combition of Max Muscle supplements to
keep her hydrated and her energy and
endurance levels up. She has trained
for and won many races. Here are some
examples of her personal best racing
times: 5K–18:36; 10K–44:28; 1/2 Mar-
athon–1:30:30; Full Marathon–3:19:11.
"Thank you Max Muscle and Katie Pena,
owner of Tempe Max Muscle, for help-
ing me achieve my goals!" MS&F
Bridget
Redman
of Land O'
Lakes, Florida
has used the
following
products to help
her lose
50 pounds:
s Xtinguisher
s ARM
s MaxPro
s DFine 8
s Emerge
Photo by Erich Garza
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
V
it-A
c
e
ll E
N
E
R
G
Y
is a super-concentrated
and high potency liquid nutrition supplem
ent
w
ith over 80 pow
erful nutrients infused w
ith
a proprietary pow
erful E
nergy B
lend of
invigorating herbs &
nutraceuticals that
you can feel for hours. M
ake V
it-A
c
e
ll
E
N
E
R
G
Y
your daily energy supplem
ent
of choice for a solid foundation and
vibrant health!
Also Available in Original Citrus Blast
and Berry Blast Anti-oxidant Formula!
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
ATTENTION!
ADVANCED LIQUID NUTRITION with a BITE!!
60 WWW.MAXMUSCLE.COM ı JULY 2012
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For more information or to find the store nearest you, visit us online at
maxmuscle.com
Cx3 is the world's first scientifically
engineered creatine supplement
featuring the proprietary Cx3 Triple
Blend - multi-source creatine including
two patented forms of creatine plus
creatine pyruvate. Peak ATP
®
and
other key synergistic ingredients
complete a technologically advanced
formula that supports energy
production and muscle growth,
increases muscle strength
and endurance and
improves performance.
YOU’VE NEVER HAD
CREATINE LIKE
THIS BEFORE.
Available EXCLUSIVELY at MAX MUSCLE
Sports Nutrition stores.
ASKDR.HARVEY By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Harvey? Email it to him at drphil@maxmuscle.com.
Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientific Officer for Max Muscle. A leading expert in nutritional
biochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 25 years.
Q
A
Q&A with
Dr. Harvey
Q
A
Q
A
PLATINUM PREMIERE
GOLD
SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have
passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer
you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to
do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the
Food & Drug Administration.
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62 WWW.MAXMUSCLE.COM ı JULY 2012
WHAT'SHOT
RUNNING FOR LIFE
Marshall Ulrich climbed the
highest mountains, set records
in the toughest and longest
footraces and then clocked the
third fastest time ever recorded
when he ran across America.
He credits his wife, Heather
Ulrich, with the inspiration and
support he needed to finish this
unprecedented crossing at age
57. Ulrich chronicled all of this in
his book, Running on Empty.
Available at most bookstores.
BETTER IN RED
Max Muscle Sports Nutrition presents
LipoRED as its newest targeted fat burner,
delivering extremely powerful ingredients to
promote fat burning metabolism, elevating
the body’s thermogenic furnace, suppressing
appetite and delivering intense and
extended energy. This specially designed
combination of ingredients, delivered
in efficacious doses, gives LipoRED the
thermogenic storm and metabolic power
you expect from a top shelf weight loss
supplement. Visit MaxMuscle.com
to find a store near you!
POWERFUL PRE-WORKOUT
Max Muscle Sports Nutrition's Full Blown XXX (FBXXX) is an ultra
concentrated pre-workout formula designed to support energy, strength, power
and stamina. The bioactive ingredients in FBXXX have been shown to increase
nitric oxide production and vasodilation, provide buffering function and enhance
energy and power for explosive workouts. With FBXXX, you get no hype or illegal
chemicals that are potentially unsafe; just beneficial and high-quality ingredients
backed by sound science to support your workout. COMING SOON! Visit
MaxMuscle.com to find a store near you!
SENSITIVE SPOT PROTECTION
Distance running can lead to a
common, painful condition called
jogger’s nipple. The constant rubbing
of cloth against the skin can leave
nipples sore, raw and even bloody.
Take precautions and apply Curad
Sensitive Skin Spot Bandages
before long runs. $3.75 at drugstores
MIX IT UP
With summer in full force and back-
yard parties abounding, a healthier
cocktail mixer alternative to consider
is the zero-calorie ACTIVATE.
ACTIVATE drinks are packed with
vitamins and antioxidants (known
to trump the damaging effects of
free-radicals, an alcohol by-product
and common cause of aging).
Simply twist, shake, activate and
mix with your alcohol of choice.
Visit ActivateDrinks.com for more
information.
SENSITIVE SPOT PROTECTION
Less bulky than a gym towel and easy to pack and go, COOL OFF
natural mini wipes quickly cool you down by using cooling herbs,
moisturizing botanicals and essential oils! It's the perfect way to cool off
mid-way while working out. Cool Off packets easily slip into any gym
bag and make it easy to renew, re-energize and refresh anytime.
See more at TheQuickChill.com
NEW
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EMERGE will help you lose weight, curb your appetite, increase your energy, improve your
mental focus and enhance your mood. Emerge comes in a variety of delicious flavors and mixes
instantly with water. It’s the perfect drink to start your day or jump-start your workout!
Come in Today & Try our
2
NEWEST FLAVORS!
Watermelon Splash &
Tangerine Dream.
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LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
º 1echno|og|ca||y Advanced formu|a St|mu|ates
8oth wh|te and 8rown Ad|pose 1|ssues|
º Attacks 0eep fat Stores 1hrough mu|t|p|e fat
8urn|ng Pathways|
º Act|vates L|po|yt|c Hutr|genom|c mechan|sms|
WEIGHT LOSS BREAKTHROUGH IN TARGETED FAT LOSS!
NEW
AVAILABLE EXCLUSIVELY AT:
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
Visit a Max Muscle store today and be one
of the first to try New LIPO RED!

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