May 2014 - Max Sports & Fitness

GOLF PRO
WORKOUT
GET YOUR
'A' GAME ON!
pg. 52
SOOTHE
TIRED MUSCLES
WITH THESE SUPERIOR SOAKS
BLAIR
O'NEAL
Golf Pro
Model
TV Star
pg. 26
FREE ISSUE! Compl i ment s of:
MAY 2014 www.maxmuscle.com
HOW
TO
GET
TRUE
GRIT
GET
ARM'D
pg. 56
SPECIAL SPORTS PERFORMANCE ISSUE
EVERY ATHLETE
Six Supplements for
(Florida is calling!)
Sports Enthusiast's
GETAWAY
pg. 47
FUELED
TO WIN
EAT LIKE A
CHAMPION
TONI Warrick,
44 yrs. old of Fayetteville, NC
Lost 35 lbs!*
JOLYNN Reddon,
41 yrs. old of Las Vegas, NV
Lost 90 lbs!*
DEB Prosser,
43 yrs. old of Las Vegas, NV
Lost 89 lbs!*
INGRI DeGroote,
40 yrs. old of Battle Ground, WA
Lost 45 lbs!*
AMANDA Freeseman,
27 yrs. old of Champlin, MN
Lost 69 lbs!*
DAWN Thomas,
53 yrs. old of Garden Grove, CA
Lost 90 lbs!*
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IFBB Bikini Pro, TEAM MaxMuscle
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2 WWW.MAXMUSCLE.COM MAY 2014
MAY 2014 lSSUE 18 CONTENTS
16
23
26
56
26 Mentally Fit
Want to be the best you can be
in sports and in life? You've got to
develop True Grit. Find out how.
31 Look Like a Competitor,
Part 2
In Part 2, we look at workouts and
supplements for her. Next month
will be all for the guys!
RESULTS/HEROES
37 Life Changed
Meet the last of the 2013 MaxForm
Life Challenge Top 10 contestants.
38 Fighting with Spirit
Justin The Highlight Gaethje, an
MMA ghter out of Colorado,
already has an impressive record
and is denitely one to look out for.
IMAGE
40 Soothe Muscles
HEALTH
16 Power of EFT
Take your negative thoughts
and replace them with positive
ones using Emotional Freedom
Technique. Warning: you might
get addicted to how good it
makes you feel!
FITNESS
20 Sports Fanatic's Escape
Want a vacation that's packed
with tennis, yoga, volleyball, golf
and more? Look no further than
Club Med Sandpiper Bay in
Port St. Lucie, Florida.
23 Golf Pro Workout
This month's cover model,
Blair O'Neal, dishes about how
she stays in shape for her golf
game and offers one of her
favorite workouts.
42
From the coolest
duds to the right
equipment, these
are some hot gol f
finds!
3 MAY 2014 WWW.MAXMUSCLE.COM
47
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
FOLLOW US ON:
As an athlete, your body demands fuel to
help you perform your best. Athletes
Choice has formulated a superior line of
sports nutrition products specifically
for athletes to provide cutting edge
science-based ingredients to fuel your
training, help build and maintain lean
muscle mass and accelerate overall
muscle recovery.
50
Photographer: James Patrick, JamesPatrick.com
Model: Blair O'Neal
Assistants: Jason Black and Ricky Fuentes
Hair & Makeup: Amanda Bland
Locations: The Phoenician Golf Club,
ThePhoenician.com/golf/, and Arizona Training Labs
Food can only do so much. Athletes
need more to be the best. Here are
six supplements that will help!
CUTTING EDGE
56 Get ARM'd
Max Muscle Sports Nutrition's
Max ARM is one of the best
post-workout drinks you could
ever take. Here's why.
IN EVERY ISSUE
4 Editors Note
6 President's Point
8 Contributors
10 Feedback Buzz
12 Forever Young
14 Health Beat
34 Max Champ
60 Science News
62 Hot Picks
ON THE COVER
GOLF PRO
WORKOUT
GET YOUR
'A' GAME ON!
pg. 52
SOOTHE
TIRED MUSCLES
WITH THESE SUPERIOR SOAKS
BLAIR
O'NEAL
Golf Pro
Model
TV Star
pg. 26
FREE ISSUE! Compl i ment s of:
MAY 2014 www.maxmuscle.com
HOW
TO
GET
TRUE
GRIT
GET
ARM'D
pg. 56
SPECIAL SPORTS PERFORMANCE ISSUE
EVERY ATHLETE
Six Supplements for
(Florida is calling!)
Sports Enthusiast's
GETAWAY
pg. 47
FUELED
TO WIN
EAT LIKE A
CHAMPION
Got sore muscles? These four
superior soaks can help!
42 Par for the Course
Be at the top of your golf game with
these hot-ticket items.
44 Alphabet Beauty
Find out what BB, CC and DD
beauty products are the best!
NUTRITION
47 Fueled To Win
If you want to be a winner in your
sport, then eat like a champion.
Here's how!
50 Feed the Athlete Within
Need a hearty meal before your
next big game? Try this recipe for
vegetable stuffed pattypan squash.
52 6 Key Supplements
for Every Athlete
I SWORE I'D
NEVER play golf.
The idea of swinging
a metal stick at a
tiny white ball on
the ground sounded
dreadful. That's
because I had this
great fear of hitting
the ground in front of
the ball and looking
utterly ridiculous.
Then I was invited on a press trip to Club Med Sandpiper Bay
in Port St. Lucie, Florida. While there, we had the option to
take a one-on-one training session in htness, tennis, running
and you guessed it: golf. Having tried all the other sports over
the years, I decided it was time to attempt something new
something I'd been too cowardly to try.
With my heart racing on my long walk over to the driving
range on Club Med's expansive property, I was relieved to see
my coach would be Don Law, an award-winning golf instructor
who helms one of the largest golf training programs in the
United States. He had talked to a group of us earlier about
the Stack and Tilt Swing style of hitting a golf ball. His warm
personality and encouraging demeanor combined with a sweet
southern drawl totally put me at ease. Well, mostly. My fear of
hitting the ground and looking like a fool clung to my mind.
Don took care of that within the hrst hve minutes. ! was
lined up, club in hands, staring down at the ball, not moving.
He asked me what I was most afraid of. "I'm afraid I'm going
to hit the dirt in front of the ball," I told him. He crouched
down and grabbed the end of my 9 iron and smacked it into
the dirt. With twinkling eyes and a mischievous grin, he said,
"There, you've hit the ground. Now let's move on."
I laughed. Then I got serious. Determination swept over
me and ! was ready to make my hrst attempt. ! took a deep
breath, heart thumping ... swung .... annnnnnnd missed! But I
didn't hit the ground. Yay!
On the next swing, I touched the ball and by the third or
fourth swing, I actually hit the ball! By attempt 10 or so, my
ball got some good air! No slicing either. Don told me I have
a natural tendency to "draw the ball." Those of you who play
golf know what I mean. After 30 minutes of coaching, I had
several awesome drives, one as far as 90 yards!
With my fears vanquished and a passion ignited for a sport
I'd never considered before, I returned home to Texas to
challenge my man to a round at Top Golf (like a driving range,
but way cooler). I impressed him. I impressed myself. Now I'm
ready to learn more and take it out onto the golf course!
The moral of the story? Never let your fears stop you from
enjoying a new sport! I'm glad I didn't!
Until next time,
L
a
R
ue N
ovick
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
WITH THE MOST COMPLETE POST-EXERCISE
MUSCLE RECOVERY FORMULA!
IN THE FIGHT AGAINST POST-EXERCISE
MUSCLE FATIGUE, DO NOT ARRIVE ILL-PREPARED,
Locations Nationwide. Franchise Opportunities Available.
*Cannot be combined with Frequent Buyer
Points or any other sales. Certain product
restrictions may apply. Talk to your
Max Muscle Certified Nutrition Expert for
more details.
Buy MAX ARM, Get Gluta Matrix
OFF!*
BUILDING lean
muscle and losing body fat
has never been easier at
Max Muscle Sports Nutrition
(MMSN)! During May and
June we continue our focus
on Sports Performance and
are featuring Perform Cycle
3, an advanced supplement
stack assembled to increase
performance on every level.
The Perform Cycle stack
is comprised of three of MMSNs most powerful performance-based
products that work together to help you achieve faster, better
results. The hrst is Emerge, NNSN's premier body slenderizing
drink mix that stimulates metabolism, promotes thermogenesis,
suppresses appetite and enhances mood. Second is Anabol Cuts
2, an innovative dual-muscle-building thermogenic specihcally
designed to stimulate thermogenesis in the body while building
lean muscle via natural hormone support. And the third is 2TX,
which contains patented ingredients that have been proven in
human clinical trials to increase free unbound and bio-available
testosterone by 98 percent!
Each product in the Perform Cycle 3 stack work in uniquely
different ways to optimize your ability to decrease body fat while
building lean muscle in the most effective and fastest way possible.
Try the Perform Cycle 3 today and see and feel the results for
yourself!
We continue to receive unbelievable testimonials on the results
customers are getting from MaxxTOR. The MaxxTOR 8-Week
Challenge concludes at the end of May and we are excited to see
the results from those of you who entered the challenge. Based on
the emails weve received so far, it is going to be really tough to
choose the $5,000 winner! The results weve heard about within the
hrst few weeks have already exceeded those from the 8-week study
done at the University of Tampa!
Were also excited to introduce some innovative new products to
the Max Muscle line. MMSNs Max Men's Multi and Max Womens
Multi have arrived. These are two comprehensive vitamin formulas
designed specihcally for men and women that provide high quality
vitamin and mineral support for a great value. CortiX, an advanced
cortisol support product that should be in everyones supplement
program, also arrives this month. We all deal with stress every day
of our lives and stress increases cortisol levels, making it more
difhcult to build muscle and lose body fat. CortiX has been designed
to counteract the negative effects of cortisol, which in turn helps
improve our bodys ability to get positive results.
Remember to check us out on Facebook and Twitter for your
chance to win FREE Nax Nuscle products every month!
Publisher Joe Wells Enterprises, !nc.
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
ZZZPD[VSRUWVDQGWQHVVFRP
Nax Sports 8 Fitness Nagazine is published monthly
by Joe Wells Enterprises, !nc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, !nc. or Nax Nuscle regarding any content in
this publication. !t is vital that before implementing
any diet or exercise routines, you must hrst consult
with a qualihed physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, !nc. and Nax Nuscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising without
explanation.
Lisa Naiorana, Linda Hepler, Abby Hoeffner, Susan !rby,
David Calhoun, Corry Matthews, Jackie Classen, Dr. Phil
Harvey, Joe Wells, Matt Cooper, Kim Miller, Lisa Moretti,
Karen Morse, Jennifer Cho Salaff
James Patrick
Frank Fontanilla
Advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO
Gary Brazina, ND, FACS
Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
3
P
E
R
F
O
R
M
The Perform Cycle 3 is an advanced
supplement stack assembled to increase
performance on every level. The Perform Cycle
is comprised of three of Max Muscle Sports
Nutritions most powerful performance based
products to create a powerful synergistic effect
which leads to both faster and better results.
Emerge is MMSNs premier Body Slenderizing
drink mix that works by stimulating the
metabolism, promoting thermogenesis,
suppressing appetite and enhancing mood.
Anabol Cuts 2 is a new and innovative dual
muscle building thermogenic specifically
designed to stimulate thermogenisis in the body
while building lean muscle via natural hormone
support. The patented ingredients in 2TX, the
third product in the Perform Cycle 3 have been
proven is human clinical trials to increase free
unbound and bio-available testosterone by
98%! Each of the three products in the Perform
Cycle 3 work in uniquely different ways to
optimize your ability to decrease body fat while
building lean muscle in the most effective and
fastest way possible. Try the Perform Cycle 3
today and see and feel the results for yourself!
Matt Cooper graduated with a
bachelor's degree in communications
and has since obtained certihcations
in nutrition and MMA strength and
conditioning. He is the general manager
of the Max Muscle store in Marin,
Calif. and strives for a commitment
to quality and results for clients of all
levels. For more information, visit
facebook.com/maxmusclemarin.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
PRO BCAA, MMSN's new
Advanced Branched Chain Amino
Acid dual action formula was
created specifically to support
proper dosing requirements (pre
and post exercise) to facilitate
efficacy in a great-tasting, easy to
use drink mix. This highly
advanced branched chain amino
acid formula provides the body
with high potency branched-chain
amino acids in the ideal 2:1:1
ratio of leucine, isoleucine, and
valine. Finally, a true professional
grade, field tested formula
designed to give you the
competitive advantage.
Available EXCLUSIVELY at MAX
MUSCLE Sports Nutrition stores.
PINK LEMONADE
TANGERINE
WATERMELON
maxmuscle.com
Jackie Classen is a self professed
"adrenaline junkie" and stays active
and ht by skydiving and ice climbing.
A blogger, mom of three, writer,
business owner and adventure lover,
Jackie is passionate about helping
others achieve their goals. Jackie and
her husband Dan own Max Muscle
Colorado Springs (MaxMuscleCos.com).
Kimberly Miller, is a commercial
and htness talent, writer, clean eating
chef and the co-owner of Fit Mom Diet,
a community designed to empower
women to eat clean and life active
healthy lives (FitMomDiet.com). A widely
published model, writer and health
expert, Kim's passions include cooking,
running and raising her two boys in
Arizona where she currently resides.
Find out more at KimMillerStyle.com.
P
h
o
t
o

b
y

J
a
m
e
s
P
a
t
r
ic
k
.
c
o
m
Karen Morse, MPH is a writer and
personal health coach living in Menlo
Park, California. Her work has been
featured in publications such as Z-LIFE
Magazine, Clean Eating, VIVmag.com
and YouBeauty.com. She is an ofhcial
blogger for the Meatless Monday
initiative and enjoys running and Pilates.
For more information, visit her website
at TheWellnessScientist.com.
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
FOLLOW US ON:
As an athlete, your body
demands fuel to help you perform
your best. Athletes Choice has
formulated a superior line of sports
nutrition products specifically for
athletes to provide cutting edge
science-based ingredients to fuel your
training, help build and maintain lean
muscle mass and accelerate overall muscle
recovery. Athletes Choice line of high-quality
products taste great, are all banned substance free,
meet all guidelines for scholastic and amateur sport and are
the official nutritional products of the National Football
Academies. Athletes Choice is game time nutrition so
When You're Ready to Win,
Make the Right Choice, Athletes Choice!
FEEDBACKBUZZ
Take your picture with a copy of MS&F or your favorite Max
Muscle product(s) and email it to editor@maxmuscle.com
for a chance to be featured in an upcoming issue!
Max Muscle
CEO Joe Wells
and President
Sean Greene
with NorCal
Regional Director
and multi-store
operator Mark
Sarale (middle)
took a little time
to go golng
during Mark's
visit to corporate
in Southern
California earlier
this year. Mark
met with the most
recent training
class at corporate
to talk to the new
franchisees about
what it takes to
be successful.
V
V
DAMEAN ROCKED IT
Max Muscle Blossom Hill (@maxmuscleblossomhill) is at it again. We are
excited to announce our sponsorship of Mens Physique Champ Damean
(@calidame). Damean, with the assistance of Coach Matt Lazaro
(@mateolaz) from Max Muscle Stockton (@maxmusclestockton), took 1st at
the SF Show and 1st at the SacPro in C Class. This year, Damean will be
competing for his pro card. You got it brother, we have your back!
Chris Law, Franchisee, Max Muscle Blossom Hill, California
CONGRATS MONICA!
Our customer, Monica Tatsumi, took 2nd place at the 2013
NPC Sacramento Finals. She stopped by for a quick photo and
congratulations! Monica is super sweet and she brought the trophy in
for everyone to touch and admire! In this photo (top right) is Charles,
her anc. Monica and Charles are both NASM Certied Personal
Trainers. Check out their website, www.synapseathletics.com.
Training services include coaching and contest prep!
Ian Powers, Max Muscle on Polk, California
spotted
on
Remax World
Long Drive
Champion and
Max Muscle
Sponsored
Athlete Ryan
Winther having
the Breakfast of
Champions!
TALK
TO US
We want to hear from you! Send comments, photos, questions,
likes, dislikes to editor@maxmuscle.com.
V
V
V
CORONADO
FAMILY VACAY
My family and I took a vacation to
Santa Cruz, California and had a
great time on the boardwalk; the kids
got on all the rides and my wife, Erica,
had so much fun. Afterward, I went to
visit the local Max Muscle store. The
staff was super cool. While in San
Jose, I met up with "raiderchris" from
MyMaxMuscle.com. We hit 24-hour
Fitness and we hit it hard. Raiderchris is
a cool guy. I also got a chance to see
the San Jose Max Muscle store before
going back home to Bakerseld. The
staff at the San Jose store tripped out
on my Max Muscle tattoo. Hope you
enjoy the pictures!
Eric "Superstar" Coronado
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
MAX MUSCLE
CUSTOMER LOSES
19 INCHES AND
19% BODY FAT!
Mickie Barker started her weight-loss journey
September 17, 2013 at Max Muscle
Modesto. She had dieted her entire life with
no success. At 53 years old, she decided it
was time for a change and that she needed
help. She enlisted my help and started a
nutrition plan. She started at 172 pounds
with a 45-inch waist. On March 17th, she
reached her goal weight of 129. Her waist
was down 19 inches and her body fat
dropped 19 percent! Congratulations Mickie!
Brian Sherwood, manager, CFNC
Max Muscle Modesto, California
LIPO RED HAS
HER BACK
When I am prepping for my bikini
competitions, there is no other choice
when it comes to fat burners. Lipo Red
gets the job done while giving me
a surplus of energy to complete my
workouts with ying colors.
Sabrina Martinez, California
Fiber comes from foods such as
fruits, vegetables, grains and nuts.
Its a carbohydrate that the body
cant digest, unlike starches and
sugars that are easily digested and
converted to calories and energy.
Fiber has no caloric value and instead
of being absorbed as a nutrient, it
passes through the digestive system.
There are two types of hber: soluble
and insoluble.
What is Soluble Fiber?
Soluble hber will dissolve in
water. The main beneht of
soluble hber is that it binds
with fats. Not completely,
but hber can also bind
to cholesterol and help it
pass through your system
without absorbing into
your body. Fiber also can
bind and slow down the
absorption of sugars,
helping to stabilize blood
sugar levels. Good natural
sources of insoluble hber
include oat bran, beans,
peas and popular over-the-
counter products.
What is Insoluble Fiber?
Think of chopping up an apple peel
and trying to dissolve it in water.
It simply cant be done and that is
a good example of insoluble hber.
However, in your digestive track, it
FOREVERYOUNG
will expand and is very benehcial in
moving waste through your intestines.
As insoluble hber expands, it literally
scrubs your intestines and maintains
healthy bowels. Your intestines have
many curves and turns. In these areas
it is common for waste to putrefy and
cause many health problems, which
is why insoluble hber is so important.
Good sources of insoluble hber include
whole grains, fruits, vegetables, bran
and nuts.
NOTE: Nany of your fruits and
vegetables contain both types of hber.
An apple is a good example, as the
skin is highly insoluble while the hesh
contains soluble hber.
Why Eat Fiber?
Fiber is very benehcial to digestive
health. It slows the absorption of
cholesterol, fats and simple sugars.
Studies show that people who consume
high hber diets are leaner and less likely
to gain weight. !nsoluble hber tends to
swell in your stomach and make you
feel full and satiated.
How Much Fiber Should I eat?
The recommended amounts are 25g per
day for women and 38g for men. Nost
experts suggest that you should get
both types of hber in your suggested
amount. However, if you are
concerned with blood sugar
levels or high cholesterol, you
should focus on soluble hbers.
If you want to cleanse
your system and help your
digestion then focus on
insoluble hber.
I personally love to use
NN Nax Neutraceuticals
Psyllium Husks because
it contains both soluble
and insoluble hber. !n your
body, psyllium husks will
swell up and kick-start your
elimination process. Take
Psyllium Husks a couple times a day
and you will hush out your intestines
quickly.
Nax Nuscle also carries an organic
hax seed powder that works great.
Stop by your local Nax Nuscle store for
any other advice on dieting or sports
nutrition. Good luck! MS&F
By Joe Wells, Max Muscle Founder and CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
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, thats 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 youre backed up, MCL will get you back on
track and in the process help you to lose
unwanted pounds!
Some Key
Fiber Facts

CortiX
was scientifically formulated to deliver comprehensive and

superior quality nutritional support for healthy cortisol levels.
CortiX
s advanced formula includes Ashwagandha extract (root),

Phosphatidylserine (PS), Bacopa monnieri extract (leaf), Rhodiola
rosea extract (root), L-Theanine and Gamma-aminobutyric acid
(GABA). The CortiX

formula was designed to promote optimization
of cortisol function and homeostasis for effective weight manage-
ment and stress defense.
KEY FEATURES:
s /PTIMAL 3UPPORT FOR (EALTHY
#ORTISOL ,EVELS
s %FFECTIVE FOR 7EIGHT -ANAGEMENT
s 0OWERFUL 3TRESS $EFENSE -ODULATOR
,OCATIONS .ATIONWIDE &RANCHISE /PPORTUNITIES !VAILABLE
By Linda Hepler, BSN, RN HEALTHBEAT
Eating for Your Age
Once a healthy diet, always a healthy diet? Not so, say

researchers from the University of Southern Californias
Davis School of Gerontology. According to a recent study,
protein is important for young people, but eating a diet
rich in animal proteins such as meat, cheese and milk
during your middle aged years makes you four times
more likely to die of cancer than someone who eats a
low-protein diet a mortality risk factor similar to that
of smoking.
According to the researchers, protein controls the
growth hormone IGF-I, which helps our bodies grow
when we are young, but has also been linked to cancer
susceptibility as we age. By 50 years old, youre more
likely to have pre-cancer or cancer cells somewhere, and
whether they progress or not depends upon the amount
of protein-controlled IGF-I in your body. But you need
more protein again afer age 65, say the researchers.
IGF-I levels decline dramatically afer that age, leading
to potential muscle loss and frailty, so higher levels of
protein are necessary to maintain health.
Te study authors noted that even moderate amounts
of protein during middle years (10-20 percent of calorie
intake) has negative efects, and that the best change
would be to lower your daily intake of all proteins afer
the age of 50, but especially animal-derived products,
as they have a more detrimental efect than plant-based
products such as legumes and beans.
Sure, you use weight loss and

exercise phone apps all the time.
But a health diagnostics app?
Researchers at the University
of Cambridge have developed a
new phone app which accurately
measures color-based tests for
use at home or in the clinic, and
then transmits the results to
health professionals.
How it works: After using a
test strip with a sample of urine,
saliva or other body huid, you
take a picture of the strip with
your phones camera. The app
analyzes the color of the test,
calibrates it, then displays a
numerical result on the screen.
You can then store the results
or send it to your healthcare
provider.
Researchers say that the new
phone application, which will
be available for both Android
and iOS operating systems,
can reduce errors in home
testing and also cut costs for
laboratory equipment. It also
has the potential, particularly in
undeveloped countries, to help
limit the spread of diseases like
HIV, malaria and tuberculosis.
Want to decrease the salt in your diet

but nding it hard to resist those salty
snacks? You might be more successful
if you put your chef's hat on, say
researchers at the Department of
Family and Preventive Medicine
at the University of California, San
Diego.
The researchers, who say
that the average sodium level
for Americans is very high
much higher than what is
recommended for healthy
living compared whether
it was more effective for
people to limit sodium on
their own or participate in
an intervention where the
use of herbs and spices in
recipes was taught through
classroom work and
cooking demonstrations. At
the end of the study, those who
learned options for reducing salt
but preserving avor in foods through herbs
and spices were more successful, consuming an
average 966 mg/day of sodium less than the
group that didnt receive the intervention.
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MAKE YOUR MANTRA MATTER
For years athletes have used their brains to improve
their physical performances. We watch Olympic athletes
prepare for their next round by imagining the course and
their successful navigation of it in an attempt to turn in
their personal best and, hopefully, winning performance.
Others of us use afhrmations or a mantra to create positive
momentum both in sports and daily life.
Now science is hnding it's time to get out of your head
and anchor those afhrmations, imaginings and mantras
in matter the dense matter of your bones, muscles and
meridians.
The most commonly used technique for bringing your
aspirations into the physical dimension of your body is EFT,
or emotional freedom technique. By tapping on key points
of the body, you can change the emotional, biochemical
and physical responses of your body. Not only can you
stop those carb cravings dead in their tracks, you can also
A new area of
health, wellness
and mind-body
integration is
evolving, and some
of the techniques
are so easy to use
anyone can do it!
TAP
INTO
EFT
increase your physical range of motion and give yourself
laser-like focus.
ANCIENT CHINESE SECRET?
EFT and its predecessor TFT (Thought Field Therapy)
are based upon the ancient Chinese concepts that are
recognized today as acupuncture and acupressure.
Thousands of years ago, Chinese physicians adeptly
developed a map of the physical body with its muscles,
nerves and organs, as well as the subtle energy body and
its pathways, too. These early healers recognized that
there was an interplay between the physical and energetic
aspects of the human body (and of animals, too) as they
practiced Chinese herbal medicine, physical interventions
like acupuncture and Tui Na, food therapy and even our
relationship with the energy of our physical environment
known popularly as feng shui. It turns out that without ever
opening up a human body for dissection, these healers were
incredibly accurate! Using a Western
approach to clinical research, scientists
are hnding that there is merit to this
centuries old system of health. Our
emerging held of Western thought
known as Quantum Physics (aka
Quantum Nechanics) also has begun
to show that energetic helds and even
the energetic charges within our own
anatomy and DNA may hold the key to
unleashing our physical, emotional and
mental potential.
For many years, people looked
to EFT for emotional rescue. Early
pioneers like Gary Craig and Dr. Roger
Callahan discovered that specihc
imbalances in the body's energy
system dramatically impacts one's
emotions and psychological state. Just
as acupuncture releases a blocked
energy channel, EFT tapping on certain
body locations creates subtle electrical
impulses that are sent to the brain,
increases serotonin (our feel-good"
hormone), decreases cortisol (often
called the stress" hormone) and
releases GABA, a neurotransmitter that
reduces anxiety and helps us focus our
attention. EFT literally adjusts which
neurons hre and which connections are
made in the brain, so when we add in
an emotion, a distressing memory, a
craving or something we've identihed
as an obstacle, we can literally
reprogram our mental software and
potentially change our neurobiology.
Even the veteran's Administration
has used EFT to help people under its
care rollback their smoking addictions
and substance abuse problems. Today
the method is growing in popularity as
an alternative to drug therapy for Post-
Traumatic Stress Disorder (PTSD) not
only among military personnel but also
hrst responders here at home.
Nost of us would think that this kind
of power would require some pretty
complicated and high level skills, years
of practice and a long list of alphabet
soup after our names. Nope! EFT is
so simple, anyone can use it, and you
don't even need to hit the points" on
the body with great accuracy or even
do the order of tapping the same. And,
it's been shown that you can even tap
for others, your pets and those who
are far away.
YOU MIGHT CHANGE YOUR
MIND THE EMERGING
SCIENCE OF EPIGENETICS
!n research labs, new evidence is
emerging as to why EFT and related
mind-body therapies work. !n 2005,
multiple studies were publish regarding
the discovery of Bonghan channels,
tiny thread-like anatomical structures
corresponding to the meridians of
acupuncture as well as blood and
lymphatic vessels. Researchers also
believe these ducts and channels
conduct light to and from our DNA.
!n other studies, radioactive tracers
were injected at known body points
and were shown to follow meridian
lines precisely; yet when tracers were
injected at non-acupoints they spread
out concentrically and did not follow
any lines. Western medicine is now
recognizing that our bodies are an
energy conhguration layered within our
physical structuresthe concept on
which traditional Chinese medicine is
based.
Epigenetics is a new held based
upon the interplay between our
physical, emotional and energetic
bodies. An easy-to-understand
explanation of this concept is Dr. Bruce
Lipton's The Biology of Belief." Science
has approached our genes as a hxed
combination of codes that dictate
every aspect of our appearance, habits
and health. But the new biology of
epigenetics is proving that the cells of
our body are dynamic and that certain
genes are being turned on and turned
off based on environmental factors.
Further, these responses appear to
extend into the internal structure of
the cells, including DNA, and that
when we change our beliefs and our
emotions, it literally produces biological
changes at our cellular level.
RAMP DOWN THE STRESS
One of the hndings in the study of
epigenetics is how much damage
stress inhicts on our bodies. Our bodies
convert external stressors to internal
stress signals but now we are also
hnding out that our bodies do the
EFT is an emotional,
needle-free version
of acupuncture
that is based on
new discoveries
regarding the
connection between
your bodys subtle
energies, your
emotions and your
health, says
Gary Craig,
Founder of EFT. Use
EFT to stop bad
habits, reduce stress
and even become a
better athlete.
Energy Medicine can address physical illness and emotional or mental
disorders, and can also promote high-level wellness and peak performance.
It utilizes techniques from healing traditions such as acupuncture, yoga,
kinesiology and qi gong. Energy Medicine is the science and the art of
optimizing your energies to help your body and mind function at their best.
Controlling your chemistry by managing your energies is the fast track for
helping your body adapt to the challenges of the 21st century.
Donna Eden, Innersource
TRY EFT FOR YOURSELF
EFT can be done many ways. A simple Google search will give you many sites with a plethora of resources to access.
Find the one that feels right to you. All EFT starts with the same basic principle: assess your level of stress/craving/phobia,
etc., anchor the mind-body connection with the Karate Chop point/phrase, tap out the negative reasons for the belief in the
rst round of tapping, then do a second round and tap in the positive. If you cant hold focus long enough to guide your
thoughts this way, simply tap your points with the phrase, this (ll in the blank i.e. craving, feeling, anxiety).
same with internal stress signals, too. Either kind of stress
(internal/external and real/imagined) triggers our bodies to
make cortisol and adrenaline. This also ignites a cascade
of physical responses because the body is going into hightf
hghtffreeze. So, physically we see blood pressure increase,
diminished memory or ability to learn, increased blood
sugar, scaled back cellular repair and an interruption in the
natural bone building/breakdown cycle. Over time, with
chronic stress keeping cortisol and adrenaline at full throttle,
we start to see health breakdowns like a compromised
immune system, accelerated aging, decreased skin repair
and wound healing, increased fat deposits around the
waist and hips and osteoporosis. We all know stress is bad,
but many of us don't realize the long-term implications of
chronic stress!
THIS IS YOUR BRAIN.
THIS IS YOUR BRAIN ON EFT.
Our understanding of the human brain is also changing.
Energy Medicine is based on the
understanding that any physical, mental or
behavioral problem has a counterpart in the
bodys energies and can be treated at that
level. Every conceivable health problem,
psychological challenge or dysfunctional
habit can be improved if not overcome by
intelligently shifting the energies in the body
that are maintaining that condition.
Donna Eden, Innersource
Top of head
Eyebrow/Top
Corner of Eye
Side of Eye
Below Eye
Under nose
Below Mouth/
Chin
Collarbone
Underarm
Side of Hand
Wrist
Always begin with a
'Karate Chop Setup'
and tap the Side of
Hand point rst.
HOW TO DO IT
1. Rate your emotional intensity on a scale of 0 to 10 on
the issues you want to work on.
2. Using the ngertips of your opposite hand, begin with
a karate chop setup and tap the side of hand point while
repeating "Even though I have/am ..... .... ..... ...., I
deeply and completely accept myself."
3. Starting at the top of the head, tap each meridian point
with your ngertips three to seven times while focusing
on your issue, and work down the body. Then tap each
meridian point again replacing the negative thoughts with
positive ones.
Note: The rst set of statements is all the negatives
your brain can come up with. For example, I hate
exercising, I work hard and nothing happens, I've got tons
of other things I need to do, etc.
The second round of tapping is the positive: I can take
time for me, I am getting stronger every day, changes
aren't always visible but they are there, etc.
4. Rate your intensity level and note any changes.
5. Repeat until your issue is down to a 0 to 1.
Whereas the old paradigm of brain research was that brain
growth was hxed and reached its max capacity at childhood,
we now know that the brain can change its pathways,
repairfregenerate and even create new pathways and
change its structure - this is known as brain plasticity. As
our tools of experimentation become more sophisticated,
we may discover even more ways that our physical being
is effected by our thoughts, beliefs and emotions as well as
how we integrate them with our physical surroundings.
For now, researchers have been able to demonstrate
that those with anxiety were able to calm, reduce and
even transform their anxiety through the use of EFT.
EFT practitioners who specialize in sports performance
improvement have helped athletes eradicate performance
anxiety and improve athletic competence.
We can also point to EFT as an effective means of
reducing stress. When we pull the rug out from under
stress, a whole house of bad health cards" come tumbling
down. Something as simple as tapping our bodies and using
mindful thought can put us back in control of our lives, our
thoughts and our health. MS&F
TRY THIS, TOO!
You may also nd that the techniques used in Energy

Medicine are helpful to you, too. Heres a quick exercise to
demonstrate how to use it:
1. Turn your head to the left and to the right as far as you
can. Find a point in your surroundings that you can use to
help you determine how far you can turn on each side.
2. Take your thumb and forenger and begin massaging the
outer edge of your ear near the top of your ear. Use your
ngers to gently roll the edge at for about 30 seconds.
3. Now turn your head again to the right and left.
You should have noticeably increased range of motion in
your neck.
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STAYACTIVE By LaRue Novick
You're dying to get
away. Something
beach-y sounds perfect.
But you're a sports
fanatic and vacation to
you means lots and lots
of athletic endeavors
sprinkled with good
eats and quality spa
treatments to soothe sore
muscles so you can be
ready for yet another
day of play.
Club Med Sandpiper
Bay in Port St. Lucie,
Florida is calling.
Forget what you think
you know about Club
Med. At this recently
renovated all-inclusive
resort, family, fun and
sports come rst!
:
Club Med Sandpiper Bay
Port St. Lucie
A SPORTS
ENTHUSIAST'S
GETAWAY
Vacations are typically meant for unwinding, but what if on your
next vacation you could learn a new sport or take your level of playing
to even greater heights? What if you could undergo a sports evaluation
from renowned professional coaches, learn the value of proper nutrition
and how to train better in the gym? What if you walked away a better
athlete? And BONUS you still got to relax by the water, enjoy
havorful fare and feel like you've escaped the stressors of everyday
life inside an expansive resort village nestled in the scenic banks of
the St. Lucie River in Florida.
Now wouldn't that be a great vacation? We think so.
Club Med Sandpiper Bay is one of 71 all-inclusive Club Med
resorts worldwide. This particular resort is geared toward athletics
and to families with children of all ages. The resort is host to Club
Med Academies and visitors can learn more about golf, tennis,
volleyball, triathlon training, htnessfweight training, yoga and racing.
Sign up for a one-on-one coaching session in one of these disciplines
and work with a professional coach. You won't be disappointed. These
coaches are patient, knowledgeable and eager to help you reach your
goals.
Club Med Sandpiper Bay spent quite a bit of money renovating the
athletic facilities at the resort and it shows. The sand volleyball courts
boast the same sand found in the Olympics. The pristine 18-hole on-site

golf course, driving range
and putting area complete
with a pro golf shop are a
golfer's dream. The gym has
all the best equipment, far
better than what you'll hnd at
most hotels.
A cool extra at Club Med
Sandpiper Bay is the hying trapeze.
If you've never done it, you must!
Soaring high above a net and feeling
like a circus performer is something
you'll never forget! And the team of experts
helping you along the way are unforgettable
as well.
Of course there are pools (the adult pool is
the best on the property!), eateries that feature
a bevy of healthy options and cocktails for
those who imbibe. The accommodations are
clean and spacious and the staff is warm and
friendly. All in all, this all-inclusive resort is a
great place to get away from it all. MS&F
After your packed
day of play, be sure
to schedule time to
stop by the luxurious
L'OCCITANE spa
for one of the best
massages you'll ever
experience.
2012 REMAX World Long Drive Champion Ryan Winther uses
Cx3 to increase his strength and power. Theres a reason Ryan
holds the world record in club-head speed and ball speed and
hits a golf ball farther than anyone else on the planet.
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So whether you want to smash a golf ball over 400 yds like
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try Cx3 and experience the results for yourself
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Ryan Winther
2012 World Long Drive Champion,
Team Max Muscle Athlete
COVERSTORY "Y "LAIR /g.EAL s 0HOTOS BY *AMES0ATRICKCOM
HOW
BLAIR
BRINGS
HER 'A'
GAME
I generally work out four times a week.
Im a big advocate of variety in your
workouts. My week might include yoga,
Spin class, weight training and cardio.
As far a diet, Ive always been
a relatively healthy eater (but not
perfect). I recently got tested for food
insensitivities. Eliminating some of these
foods, primarily gluten, from my diet
has already proven to make a world of
difference. Ive found that working out
and eating right helps me mentally just as
much as it does physically.
On the course, I think a misconception
is to eat a bunch of carbohydrates. It
should actually be the opposite. On
tournament days, I eat almost all lean
proteins, protein shakes, nuts, etc. and
then eat a carb-loaded dish at night. This
routine helps me focus and avoid mental
crashes on the course, and then allows
me to sleep well and recover that night.
We asked this month's cover
model, Blair O'Neal, a model and pro
golfer, to share some of her secrets on
how she stays in phenomenal shape
year round. This is what she had to say:
Turn the
page for
killer moves
to get you
ready for
the course.
,OCATION
4HE 0HOENICIAN 'OLF #LUB
3COTTSDALE !RIZONA
Bosu Ball Bent-Over Dumbbell Rows
With dumbbells in hand, start by stepping on a Bosu ball and
establishing an athletic foundation with your feet approximately
shoulder-width apart. By engaging the core muscles, bend
over slightly into a position similar to your golf swing. Drop
your hands to your knees so that your arms are essentially free
hanging to your knees. With an overhand grip on the dumbbells
(palms facing your knees), lift the dumbbells from the hanging
position to just under your chest line. Make sure to keep the
rest of your body locked in position by continuing to engage
your core. Squeeze your upper back muscles as you lift the
dumbbells. Return to the hanging position. I recommend doing 2
to 3 sets of 10 to 12 reps.
I do this exercise to help my posture on and off the course. As
golfers, we spend a lot of our day hunched over so it is important
to work out your back in the opposite direction. Also, I do this
exercise with a Bosu ball because I try to engage my core in
almost every exercise I do. Core is the fundamental strength for
every golfer.
Dumbbell Side Lunges
Stand holding one dumbbell with both hands in front of
your body. Starting with the right leg, lunge out to the right
perpendicular to the direction you are facing. Lunge to a low,
yet comfortable squat, before exploding back up to your original
standing position. Move on to the left side. Remember to keep
the dumbbell free hanging at all times in order to avoid your
arms helping with the exercise. I recommend women do 2 to 3
sets of 10 to 12 reps and men do 3 to 4 sets of 8 to 10 reps.
The dumbbell side lunges help with power in the golf swing.
The lateral exploding motion closely replicates what we do
particularly off the tee and how we get our power from the
lower body.
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Medicine Ball Planks
To start this exercise, assume the top of a pushup position with a medicine ball under
your body. With your core engaged, shift your hands one at a time onto the medicine
ball. Once youve established your balance, make sure your body is a straight line with
your legs, back and neck all in line. Hold for as long as you can. I recommend super-
setting these with elbow planks, abdominal crunches or other core exercises. As long
as youre going to failure, two sets should do the trick.
I do a lot of variations of planks so this is just one of many. The core is so
fundamental to the golf swing so I try to incorporate it into whatever exercise I am
doing if possible. Working out the other parts of your body without working out your
core is like inhating the tires on your car and hlling up the gas tank, but forgetting to
hx the engine. Working out the other parts of your body and your core will make you
more powerful!
Medicine Ball Twists
Lying face up on the ground, bend your knees up so your feet are hat on the hoor. With a
medicine ball in your hands and held at chest level, lift your upper body to assume the top of
an abdominal crunch position. Flex the abs and make sure your entire back is off the ground,
leaving you on your tailbone. Your back should maintain a hat posture. Once you've established
the top position, twist your body to the right, tucking your right elbow behind your back. Twist
back to the left so that your left elbow tucks behind your back. For the advanced, hold your legs
off the ground, ankles crossed. I recommend doing 2 sets of approximately 15 reps per side.
Again, the core is extremely important. But even more specihcally to golfers, the twisting of the
core is fundamental. The thing people often overlook is that training your non-golhng direction
(i.e. left to right for me), is just as, if not more, important that training your dominant direction.
It helps balance out the body.
MENTALLYFIT By Kim Miller and Shannon Dougherty
Years of low self-esteem and
illness had plagued Tracy Nadler as
a young woman. Struggling with an
eating disorder, she was in and out of
GRFWRUV RIFHV IRU PRUH WKDQ D GHFDGH
Diagnosed with depression along with a
host of other physical illnesses, including
debilitating headaches, Irritable Bowel
Syndrome, high cholesterol and glucose
levels, things hit rock bottom. There
was only one way out, said Nadler, and
that was to understand the power of the
mind.
Nadler eventually recognized that
her thoughts were what controlled her
situations and those thoughts could
be changed with the right mindset.
Her challenges and illnesses in large
part were due to not eating well nor
being physically active, goals in which
she wanted to improve upon. Nadler
saw obstacles when she thought about
success and allowed others opinions to
dictate her ability. It was precisely this
that had to change. It was imperative
that she set goals and consistently and
methodically work toward achieving
them. She had to develop a sense of
true grit to improve her life.
True grit is ones ability to be
persistent and passionate over a long
period of time to achieve goals. Have
you ever come into contact with a person
who is so good at what they do it almost
True
Grit

appears effortless? Perhaps its a professional
athlete, or maybe its a musician or a doctor. It
might even be a mom who seems to eloquently
balance family life while simultaneously caring
for herself and raising healthy, happy children.
We see examples of people with true grit
among every walk of life and they all have
similar habits: relentless pursuit of excellence in
whatever it is they do and the ability to see past
obstacles while consistently working to achieve
their goals.
Nadler eventually came to understand this
premise. Over time, she was able to change her
life and her health for the better. It didnt come
easy, but it did happen. Her advice now to those
struggling with similar circumstances: Focus
on your attitude hrst and be consistent with
practicing the things you want to achieve.
People often see others who embody true
grit as performing with grace, whether its in a
sport, career or life. It appears easy for them.
However, those actually experiencing it know
that it is plagued with challenges. Its human
nature to not always reveal to others when
things are difhcult. This is even more evident
when others around you are not forthcoming
about the challenges they are facing navigating
similar circumstances. The reality is that true
achievement is very hard.
Dr. Angela Duckworth, Associate Professor of
Psychology at the University of Pennsylvania,
in her research on true grit and achievement
found that deliberate practice, the hard work, is
often done alone. Its not something that people
want to share. Imagine competitive runners
training for Olympic trials. While they practice
in groups from time to time, some of their most
difhcult workouts, when they push themselves
to the brink, are done in solitude. They harness
all their mental energy into pushing just a bit
harder each time they train. They perform the
same skill over and over until perfected. This
isnt unlike any other person who has achieved
success in their held. True grit is practice
coupled with the belief that you can and will
succeed.
Duckworth also notes that gritty people
spend time working on really specihc goals
that are just outside of what they could do
yesterday. Pushing just beyond ones comfort
level is imperative for growth and success.
Scott A. Del Mastro, a mental performance
specialist at Club Med Sandpiper Bay all-
inclusive resort, home to the Club Med
Academies, has worked with everyone from
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professional athletes to novices who
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LW UHODWHV WR KHDOWK WQHVV DWKOHWLF
prowess or another area of ones life
they are looking to improve, Del Mastro
helps heighten their awareness to
move them toward success. He aids
individuals by drawing attention to the
details that allow them to perform well
and/or hinders them from doing their
best. If you submit to the process
wholeheartedly and learn to love the
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1. DEVELOP A ROUTINE Its not what you do once in a while that matters its what
you do every day. Establish rituals and do them repeatedly in order to form a routine.
2. CREATE AFFIRMATIONS AND MANTRAS Make a conscious effort to have specic
phrases and outlooks that you tell yourself daily. If you notice you are experiencing
negative self-talk, immediately change it.
3. PRACTICE YOUR SKILLS Whatever it is you hope to accomplish will require
deliberate practice. Expect that you will have to work hard and invest time.
4. TAP INTO YOUR INNER STRENGTH Will power is a skill that helps you actualize
goals and tap into your inner strength. Develop this by learning to set boundaries,
formulating support systems, staying committed to the decisions you make and taking
new and creative approaches to things.
5. FAIL FORWARD A true grit mentality is only achieved through a willingness to fail.
Focus on continually trying despite setbacks. Expect that success will not come easy
and learn from your mistakes. What matters most is not the failure but what you do
afterward that counts.
challenge from the beginning, it will
be more enjoyable and you will be
more likely to stick to it. You have to
think about it as a lifestyle change and
attack it globally, says Del Mastro.
Del Mastro shares that training is
not limited to only certain segments of
your life. The true grit attitude someone
embodies transcends every area of his/
her life. Its a quest for excellence in
all that you do and a positive mental
attitude that fosters success. MS&F
FIVE
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APPROACH TO
FAT BURNING
MAXWORKOUT "Y #ORRY -ATTHEWS )&"" 0RO s 0HOTOS BY *AMES0ATRICKCOM
OK, so you have your nutrition squared away

from last month. Now, its time to build those
muscles and create the look. These workouts
will get the busy professional or mom in and out
of the gym quickly while focusing on shaping
muscles for that toned competitor look.
Do the workouts in order with one day of rest
in between each. The ab workouts can be done
up to 4 times per week, either after the weights
or on non-weight days after cardio. Along with
this weight training program, I recommend doing
cardio at least 5 times per week for a minimum of
30 minutes to keep body fat low.
The basic principle behind these workouts is
to choose a weight that allows you to do the
number of reps, working to failure, in the number
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second is reps, i.e. 4 (sets) x 15 (reps).
HOW TO
LOOK LIKE A
COMPETITOR
for her
Part 2 of our How To Look Like a Competitor series is
all about the ladies. Here's how to work out and what
supplements to take. Next month, it's the guys' turn!
While nutrition and
working out are keys
to looking great,
supplements also play a
major role in feeling and
looking top notch. These
are the supplements
I recommend to the
competitors I train.
Protein
Max Isolate: sugar free,
high in protein
Max Pro: sugar free,
low carb, isolate and
casein blend
Max Lean: low carbs,
added ber, high in
protein great as a meal
replacement
Vitamin/Recovery
Max Nutraceuticals
Women's Max Multi
L-Glutamine 20 grams
per day minimum (add to
shakes!)
Fat Burners/
Themogenics
These are not recommended
to take all together, but I like
the following stacks:
Emerge, ThermXX, CLA
and L-Carnitine
Lipo-Red or Quadra Cuts
Competition with Quadra Cuts
Night-Time
Strength Gains
MaxxTor
The Supplements
LOOK LIKE A COMPETITOR WORKOUTS FOR HER:
WORKOUT 1
Legs and Shoulders
Q4 x 15 straight leg deadlifts (warmup) superset
with 4 x 30 walking lunges (15 per leg)
Q3 x 20 pop squats (start standing, jump out into a
squat, then jump back into standing)
Q4 x 15 leg extensions superset with 4 x 15 leg curls
WORKOUT 2
Back and Biceps
Q4 x 10 T-Bar rows superset
with 4 x 15 lat pulldowns
Q3 x 10 one arm rows with cable
machine
Q3 x 15 pulldowns (standing by
pulley machine, slightly squat
and pull the bar down towards
thighs, keeping arms straight and
engaging the lat muscles)
Q4 x 12 hammer dumbbell curls
Q3 x 15 twisting curls (this is a
supinated dumbbell curl start
with palm facing in to legs and
rotate it out as lifting the weight,
squeezing the biceps)
Q4 x 10 straight barbell curls
Q4 x 15 one arm lateral raises superset
with 3 x 15 upright rows with dumbbells
Q4 x 15 machine front shoulder press
Q4 x 12 walk-out pushups (start standing, bend
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pushup, then walk hands back to touch feet, repeat
dont stand up until all 12 reps of walk-outs are
complete)
WORKOUT 3
Chest and Triceps
(with some additional leg
shaping exercises)
Q4 x 15 pushups superset
with 4 x 20 step-ups on a
bench
Q3 x 10 dumbbell hies
superset with 4 x 30 jumping
or plyometric lunges
Q4 x 15 pushups superset
with 4 x 20 box or bench
jumps (jump up with bent
knees and then stand up tall
and squeeze your butt before
doing the next jump)
Q4 x 15 machine dips or
bench dips
Q3 x 10 dumbbell extensions
for triceps (sitting on a bench,
extend dumbbell overhead)
Q3 x 12 two arms at a time
dumbbell kickbacks (no
swinging)
AB WORKOUTS
Ab Workout #1
Do each exercise once all the
way through for reps listed and
then repeat 3 times
Q3 x 30 regular crunches
Q3 x 30 reverse crunches
Q3 x 30 side to side oblique
crunch
Q3 x 30 regular and reverse
crunches together
Ab Workout #2 The
Ladder
QThe exercises are the regular
crunch and the reverse crunch.
Do 10 reps of each, then 20,
30, 40, until you hit 50, then go
back down 40, 30, 20 ,10. Make
sure you do the number of reps
for each set! MS&F
MAXCHAMP By David Calhoun, 2013 MaxForm Life Challenge Champion
Do not let anything stop you
from reaching your goals, push
harder than yesterday and always
raise the bar for tomorrow. Like my
trainer, Alex Croteau, always tells
me, If it was easy, everyone would
do it. Train hard, overcome every
obstacle and above all believe in
yourself and what you are doing.
Know your self worth, never cut
yourself short you are better than
that and always reach for the
top. Dont settle for average.
Over the last few months, I
have been learning its not what
you do when people are looking
at you, its what you do when
they are not around that makes
you a champion. Its that extra 15
minuets of cardio you put in at the
end of a long day even though you
just crushed your workout. Its that
extra burnout set you do when you
think you cant lift another weight.
Its wanting to be the best at
whatever it is you want to do and
forgetting what limits are.
On my off day I let my body
recover, take an Epsom salts bath,
watch Mike Rashid and I obsess
about going back to the gym.
When Im at work all I can think
about is getting back to the gym.
I want to reach my goals so bad it
hurts and I cant wait! Every day
I know I pushed past my limits or
meet another goal, I physically and
mentally feel amazing!
I know that one day all this
hard work will pay off and I will
be living my dream. Don't get
me wrong, there are days I don't
want to work out or do my meal
prep. When I start feeling slack
I think about my goals and I talk
KEEP ON
KEEPING ON!
Find 2013 MaxForm Life Challenge Champion, David Calhoun, and many others like him on MyMaxMuscle.com.
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to myself like a crazy person. I
say, "Dragging your feet is going
to make your goals that much
harder to obtain." Other times
it's not that easy. We all have
problems that get us down and
a little depressed at times.
That's when I bring out the
big guns. I talk to my wife
about what's going on. She
always makes me feel so
good about myself. It's OK to
have faults and be down. It's
staying down because youre
too proud to talk to someone
about what's going on that
hurts you the most. Also I
know I can call or show up
to see my personal trainer/
friend and he will light a
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get me going harder
than before.
I know I have said
it many times before
but having a strong
support group and a
"positive mental attitude"
are everything! Again
believe in yourself and
what you are doing!
Separate yourself from
average, push to the
top and hold yourself
accountable for going
the extra mile every
time.
A big thank you to
my beautiful, supportive
wife and the best personal
trainer/friend in the world!
Thank you guys for believing in
me and never giving up on me!
You make me want to keep on
keeping on! MS&F
I've dealt with weight problems

for most of my adult life. Despite what I tried, I could never find
a lasting solution. Max Muscle Sports Nutrition and my
Certified Fitness Nutrition Coach provided that solution by
supplying me with the highest quality supplements to
achieve my goals as well as teaching me what I had been
doing wrong all of those years. I learned why I had yo-yo
dieted and was explained the reasons I always ended
up gaining more weight after every diet I tried. I've
lost nearly 90 pounds from the time I had reached
my heaviest body weight and I am thrilled to be
a leaner, healthier mother of 3 kids at the age
of 41! I have more energy to keep up with
all the demands of my busy day and I've
never felt better. Most importantly I've
been taught how to make this a lasting
life change.
From mommy
jeans to
skinny jeans!
Get a FREE Nutrition Consultation with a Certified Fitness Nutrition Coach
at www.maxmuscle.com today! Win $25K in the 2014 MaxForm Life Challenge contest.
Sign up for FREE now at www.mymaxmuscle.com!
Age 41Las Vegas, NV
Jolynn Reddon
BEFORE
MAXRESULTS
BEFORE
136.4 lbs
116 lbs
AFTER
A BODY,
MIND
& SOUL
EXPERIENCE
needed, you can call it an aha moment.
Working with Corry Matthews and
Stephen Bynog at the Max Muscle
Manassas store, Emily was introduced
to the nutrition plan and nutritional
products that began to help her control
her own destiny. Emily used MaxPro
protein, Emerge, Max BCAAs and Max
Glutamine throughout her challenge.
She also added additional supplements
at various stages of her journey which
included Vit-Acell, Essential Omegas, Max
Complete, EFAs, Femme Lean, Quadra
Cuts Night-Time, L-Carnitine and Java Red.
The MaxPro, BCAAs and glutamine were
critical for ensuring quick muscle recovery
and growth. Emerge was also a critical
component for constant fat burning, focus
and energy.
At hrst Emily was amazed with all the
food she was directed to eat by Stephen
and Corry. I had never eaten so much, so
regularly in my life! I felt like by the time I
hnished one meal it was time to eat again
but ! was amazed because ! was hungry
again! Learning to eat 5 to 6 meals a day
was a process but for Emily it totally hred
up her metabolism.
By entering the 2013 MaxForm Life
Challenge, Emily said, I went from being
stuck and just average" to realizing that
fear is just a distraction in life that will hold
me back from accomplishing something.
Fear has no place in my life.
This was a mind, body and soul
experience and Emily is now a totally
different person because of it. It only took
her four months to get her results. But
she kept pushing even after the contest
ended June 30th. Just a few weeks later,
Emily competed in the Lenda Murray
Bikini Division and placed 7th out of 11
competitors. On the day of the competition
Emily was down to 12 percent body fat
and stepped on the stage at 116 pounds.
MS&F
By Jackie Classen
For Emily Nicklis, 31, of Richmond,
Virginia competing in the 2013 MaxForm
Life Challenge was not just about losing
some weight, it was about changing her life.
In spite of not knowing about Max Muscle
before the contest, Emily says, This was a
body, mind and soul kind of experience. Ive
never had to commit to something like this
before, but this literally changed my life!
A little more than a year ago, Emily
happened across an article in Fitness RX
magazine about the 2011 NaxForm Life
Challenge winner Amanda Freeseman
and was inspired and moved because
Amanda seemed really normal and down
to earth and yet had amazing results in
her transformation. This prompted Emily
to research Max Muscle and locate the
nearest store, Max Muscle Manassas. There
she met Steven Bynog who was extremely
welcoming and encouraging, and even
though the store was almost two hours
away, Emily booked an appointment for the
following weekend and her life was never
the same.
Emily met with Max Muscle Manassas
staff, had her hrst ofhcial weigh in on Narch
3, 2013 and started her journey at 136.4
pounds and 22 percent body fat.
Although Emily was fairly active she
suffered from low self-esteem. The way I
always saw myself, I never really liked my
body, she said. I always felt like I needed
to do something different to change the
way my body looks. I had low esteem and
was really hard on myself.
A series of major life events and family
health crisis over the previous few years
had left Emily feeling like she was on the
sidelines watching her life happen to her
rather than making her life happen. For
awhile I just forgot all the things I really
wanted out of life, she said. Life was just
happening to me and it was OK but I was
along for the ride.
After her mother in law, mother and
father all dealt with major health problems,
Emily said, I had the wake up call that I
MAXHEROES By Jackie Classen
FACING
HIS
FEARS
HEAD ON!
Coach Wittman says, Justin is an
athlete and he learns the things I teach
him quickly, but it is really his heart that
sets him apart. From day one it was
apparent that Justin had all the attributes
to a be a world champion.
With his professional record thus far,
Justin the Highlight Gaithje is here
to stay and is quickly proving Coach
Wittman right.
At The Grudge Training Center, Coach
Wittman is not only dedicated to training
professional athletes, but he also spends
his evenings helping people of all ages
and physical abilities learn to hght
through his Grudge Fit for Life program.
His hope is that those he trains will
apply his coaching lessons to physical
htness and everyday life challenges. He
is happy training people to live a healthy,
balanced life, not just how to hght.
Max Muscle Sports Nutrition
Westminster Colorado owner Scott
Hinsch agrees with Coach Wittman:
winning takes teamwork, and with Max
Muscle Westminster on the team, the
athletes at Grudge Training Center have
the winning advantage. Justin credits
Max Muscle products MaxPro, ARM,
Glutamine and Essential Omegas with
helping him train to be his best and
recover faster. MS&F
Justin The Highlight Gaethje, a

Professional Mixed Martial Artist (MMA)
hghter and sponsored athlete for Nax
Muscle Westminster, Colorado, is a
natural leader. As a member of the team
of elite hghters at Grudge Training Center
in Arvada, Colorado, he sets an example
showing even younger hghters how to
channel their passion and combine it with
hard work to make their dreams come
true.
Justin follows a simple philosophy and
tries to take a hght, get a win and not
have to get a real job! Dont be fooled
into thinking he is complacent, he isnt.
And this was noticed by coach Trevor
Wittman three years ago when he hrst
witnessed a young Justin aggressively
going after a hght. According to Trevor,
Justin has a giving spirit, and hes a
great hghter. !n that hrst hght Justin
got hit with a big shot, but he didnt
turn away. The hit just hred him up.
Justin doesnt fear getting knocked out
or losing. He faces his fears better than
anyone else.
At Grudge Training Center, Coach
Wittman, a humble man, has trained
more than 100 professional hghters and
coached 14 to world titles since 1997.
Justin Gaethje joined this prestigious
club in January 2014 when he earned the
WSOF Lightweight World Champion title
with a hrst round knockout!
Justins professional career started
with a big bang. Justin's record is 11-0
with nine wins by knockout. According
to GrudgeWear.com, This pace has him
ranked with NNA's greatest hghters and
champions such as Chuck Liddell,
Dan Henderson, Johny Hendricks,
Mauricio 'Shogun' Rua, Anderson Silva
and Jose Aldo.
For more information, visit
MaxMuscleNorthMetro.com,
GrudgeTrainingCenter.com and
GrudgeWear.com
Get a FREE Nutrition Consultation with a Certified Fitness Nutrition Coach
at www.maxmuscle.com today! Win $25K in the 2014 MaxForm Life Challenge contest.
Sign up for FREE now at www.mymaxmuscle.com!
I kept telling myself, one day I'll get
in better shape. The problem was that day never
came. All I found myself doing was making excuses and justify-
ing how I had gained so much weight. The last straw finally came
at the end of 2012 when I had gotten so disgusted with my
appearance and so unhappy for letting myself get to this point
that I nearly had a breakdown. It was enough to get me to make
a change and shortly after that I found Max Muscle Sports
Nutrition. They were like no other nutrition store that I had been
to before. The Certified Fitness Nutrition Coach at the store
gave me a nutrition consultation and showed me what I had
been doing wrong and what I needed to do to achieve my fitness
goals. Today I am in the best shape of my life. Im healthier
and happier than Ive ever been and I couldnt have done it
without the help of Max Muscle Sports Nutrition and their
awesome supplements.
I Went From
Wanna-be to
Who I Want To Be!
Age 38Denver, CO
BEFORE
Brian Furer
RELAXUNWIND By Karen Morse, MPH
After-Bath Tip
During a hot bath, youll
probably start sweating.
Thats a good thing! Make
sure you drink plenty of
water to rehydrate.
Superior Soaks
For most of us, a soothing soak in the bath is a rare indulgence saved for
a vacation day or other special occasion. In addition to relaxing and winding
down after a long day, a little bath time can promote a lot of healing. A hot bath
encourages muscles to relax and reduces that stiff feeling you experience the day
after strenuous exercise. Try these superior soaks after your next workout to ease
sore muscles, detoxify and replenish.
Dr. Teals Epsom Salt Foot Soak
Cooling Peppermint
Available at Target stores or nd near you: DrTeals.com
Not a bath person? Try this treat for your feet instead. According to the Epsom
Salt Council, the magnesium in Epsom salt can ease stress and reduce pain
and muscle cramping by reducing inhammation and can help you recover
faster by hushing out toxins.
Bonus: Regular soaks in Epsom salt can help treat nail fungus and relieve
symptoms of athletes foot.
HOW TO USE: Pour half a cup into a foot bath or similar basin. Let your aching
feet soak for at least 12 minutes to see results.
EO Nighty Nite Bubble Bath
Blue Chamomile and Lavender
Buy online: Drugstore.com
At the end of a long day, sink into a tub full of this foamy goodness. EOs
soothing complex will relax the body and ease any aches and pains while the
pleasant scents of blue chamomile and lavender essential oils promote rest and
relaxation. A perfect recipe for a good night's sleep!
HOW TO USE: Squeeze this foaming liquid directly into hot running water. A
couple of ounces will do the trick, but if you crave lots of bubbles, feel free to
add more.
Village Naturals Therapy Mineral Bath Soak
Aches & Pains Relief with Eucalyptus and Menthol
Find a store near you: TheVillageCompany.com
Soothing eucalyptus has been proven effective in reducing pain and inhammation,
making it a great option to treat overworked muscles. !f you are having allergy
symptoms (particularly nasal congestion) due to the increase of pollen in the air,
you may hnd this steamy soak will help you breathe easier as well.
With added menthol, youre getting a double dose of relief from your aches
and pains. A study published in 2012 found topical menthol-based treatments to
be more effective than ice in reducing delayed onset muscle soreness (DONS).
HOW TO USE: A little goes a long way with this powerful blend. Pour two
ounces into a hot running bath. Close your eyes and inhale deeply as you
steep.
Kneipp Arnica Joint & Muscle Mineral Bath Salt
Buy online: Kneippus.com
Revitalize with Kneipp Arnica Joint 8 Nuscle Nineral Bath Salt made from
natural thermal salts from a 250 million-year-old underground sea in Germany.
Sea salts are rich in minerals our bodies need to recover after a workout,
including magnesium, calcium, iron and zinc. Arnica works medicinally to
relieve pain and swelling, as well as improve circulation.
Bonus: If youre prone to bruising, an arnica bath soak may help you heal
quicker!
HOW TO USE: Pour one cap (about 2 oz) of the bath salt under running water
(97 to 100F) and soak for 15 to 20 minutes. For best results, rest for about
30 minutes after toweling off. MS&F
GUYPICKS By Abby Hoeffner
A Step Ahead
Tiger Woods debuted the Nike TW'14 at the 2013
Players Championship, where the latest in footwear
technology helped power him to his 78th PGA victory.
Now this shoe with Nike Free-inspired technology and
design (non-brand speak: increased exibility means
you stay in contact with the ground longer, resulting in
a more powerful swing) is available to all, not just those
seeing green jackets. $180, Store.Nike.com
PAR PERFORMANCE
There is a place where swaths of green stretch out before you, framed by challenges
and obstacles, and punctuated with a 4-inch ag-marked hole. Here you enjoy
the camaraderie of playing against your peers, but mostly youre competing with the
course. Good-tting and well-crafted gear will give you an edge over the roughs, the
sand traps, the water hazards and those deceptive greens. But if your golf game is a
little more Happy Gilmore than Bagger Vance, we wont judge. Just get out there and
enjoy the game.
Patterned Play
Stand out from the stodgy old-timers
on the course in these eye-catching
Loudmouth Golf shorts made with a
cotton-spandex fabric blend that give you
both breathable comfort and exibility.
Besides, who said argyle should be
limited to socks? $75, Zappos.com
Sink the Shot
In the world of driving for show and putting for
dough, Scotty Camerons precision milled men's
Select Newport 2.0 putter is the right tool for the
job. The deep milled face provides soft feel and
sound while the Select weighting system provides
modern balance and stability. This putter is
worth every dime, said one satised reviewer.
$349.99, EdwinWattsGolf.com
The Par-fect Polo
The Under Armour men's Performance Golf
Polo is considered by golf enthusiasts to be top
in the game for freedom of movement. Plus,
the lightweight HeatGear fabric keeps you
cool, dry and comfortablea real advantage
on those sweltering back nines. $49.99,
DicksSportingGoods.com
Divide and Conquer
Keep your gear at the ready (for those impromptu
too-nice-a-day-to-not-hit-the-links weekday golf games)
and defeat disorganization in the Samsonite Golf
Trunk Organizer. It has two expandable levels,
movable dividers, a top lid organizer, a large mesh
section allows you to store your gloves, tees, snacks
and more. $39.99, DicksSportingGoods.com
ATTENTION MEN
PROMOTES FREE TESTOSTERONE LEVELS UP TO 98%!
WHAT MEN ARE SAYING ABOUT 2TX
:
After just a couple of weeks of consistent 2TX, my
energy began to really pick up and it showed in the gym,
the mirror and in every part of my life. It has helped to
raise the life vitality bar back up to where it used to be.
Steve Wright,
54 Years 0Ic * hewpcrt 8each, 0A
I have more strength, more energy, more endurance
and more drive! If you are a man over 40, youve got to
try 2Tx today! It is a real shame that I didnt discover this
product earlier in life!
Chris Johnston,
50 Years 0Ic * 3tccktcn, 0A
I was suffering from mid-day fatigue, low energy and
difficulty concentrating. I then decided to try 2TX and
within a month my energy and focus was up and I was
leaning out while increasing muscle tone.
George Summers,
49 Years 0Ic * Fcrt 0cIIins, 00
After my 52nd birthday, I felt lousy all the time. A friend
then recommended 2TX. To my great delight within a
week of taking 2TX, my energy returned and from every
aspect I soon began to feel 20 again!
Ron Cummings,
52 Years 0Ic * T0stin, 0A
Steve Wright,
13 Year Irc FcctbaII !eteran
BEFORE you resort to prescription medication,
try 2TX for a natural solution that really works!
BEAUTYPICKS By Lisa Maiorana
ALPHABET
BB, CC and now DD creams are popping up everywhere in the beauty industry. Unless youre a makeup product junkie,
it can be difcult to decode this new trend. Let us help you out and offer up our favorites.
CC Color Corrector
Similar to the BB cream, the CC cream offers a higher SPF potency
with lighter pigmented coverage. Color correctors diffuse redness and
sallowness with the help of light-diffusing particles.
Our favorites
Smarty Pants by Origins $35 at Origins.com
LOral Paris Visible Lift, $12.95 at Drugstores
Cargo HD, Picture Perfect, $39 at Ulta.com
DD Daily Defense
This little wonder is perfect for nurturing and defending skin. Known as
the dynamic do-all cream, its a BB/CC hybrid. Designed with heavier
coverage and anti-aging properties, DD creams still offer moisture and SPF.
Our favorite
Julep, $36 at Julep.com
This just in:
CC cream for hair!
Check out Alterna Caviar 10-in-1
Complete Correction Hair Perfector.
$25 at AlternaHairCare.com
BB Beauty Balm
A ve-in-one cream that gives light coverage, reduces redness,
offers SPF and camouages blemishes while nourishing skin.
Cool tip: you can use BB creams alone or as a primer for your
foundation.
Our favorites
Smashbox Camera Ready, $39 at Smashbox.com
Skinn Matte Pro, $28.50 at Skinn.com
Jen Stevens
IFBB Bikini Pro,
Team MAX Athlete
www.maxmuscle.com
$IET 7EIGHT ,OSS s 3PORTS 3UPPLEMENTS s #USTOM .UTRITION 0LANS
For More Than 20 Years Max Muscle Sports Nutrition (MMSN)
Has Been Driven by Science and Defined by Quality.
Max Muscle Sports Nutrition's focus on superior quality begins
with product formulations that are strictly based on sound
scientific research and coupled with the sourcing of only the
finest raw materials and ingredients. All MMSN products are
then manufactured in cGMP facilities in the USA.
Max Muscle Customers Get Results Because In
Addition to Our Superior Quality Line,
We Provide Solutions.
Every Max Muscle store is equipped with a Certified Fitness
Nutrition Coach who can create your very own customized
nutrition plan. The proper guidance and education delivered by
an experienced, trained professional ensures you get the best
supplements for your needs and you learn how to use them
correctly to maximize your results!
Max Muscle Sports Nutrition has been a trusted name for
more than two decades. We have improved millions of lives over
the years because we are committed to providing our customers
with the best in quality supplements and solutions through
greater education.
Visit a Max Muscle Sports Nutrition store today and experience
what makes Max Muscle Sports Nutrition the best.
Driven by Science. Defined by Quality.
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Max Isolate is a 100% premium whey protein
isolate powder (delivering over 90% potency of
pure protein).
Max Isolate blends into a great tasting and refresh-
ing shake supplying your body with superior quality and
fast acting whey protein isolate fractions providing
20 grams of pure whey protein isolate per serving!
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Now available in 3 amazingly refreshing flavors!
Strawberry Lemonade,Watermelon Slush and Berry Blitz
ZERO SUGARS
ZERO LACTOSE
ZERO FAT
ZERO GLUTEN
VERY LOW SODIUM
By Jennifer Cho Salaff VITALNUTRITION
Tips on how to eat like an athlete and win like one!
FUEL
When youre an athlete, what you
eat is just as important as anything you
do in the ring or on the court, eld, oor
or track. Eating healthy is obvious. But it
also requires planning, commitment and
proper fueling. Whether youre committed
to getting healthy or wanting to get in the
best shape of your life, we talked to the
pros about eating like a champ.
Educate Yourself
It all starts with knowledge. Knowing
what you want (for example: I want
to increase my strength, speed and
agility, or I want to feel energized)
and what kinds of foods will help you
reach that goal is of utmost importance.
Its very simple, says nutrition expert
and htness specialist !drissa Diallo.
The better you eat, the better you will
perform." Diallo, who works with world-
class athletes at Club Med Academies
in Sandpiper Bay, FL, says equipping
yourself and making educated food
choices is key.
Make a Plan
Coming up with a plan is crucial for
any person wanting to eat like a pro.
Strategizing what you eat throughout
the day can also help you avoid pitfalls
associated with eating on the run.
Consider prepping and shopping for
weekly meals before you start (for
instance, plan out meals on Sunday
before you start the next day).
Remember, active people tend to
get hungry every four hours, so plan
accordingly. Youve got to always be
thinking ahead, says pro wrestler, MMA
hghter and Tv and radio personality
Frank Trigg, who opts to double his
intake of fruits and veggies every day.
Triggs breakfasts usually include a
shake with protein, a big salad with
spring mix and kale for lunch, and some
type of hsh for dinner.
Tip: Plan snacks and on-the-go foods.
For example, sliced apples and peanut
butter, baby carrots and hummus,
whole-wheat hg bars, or trail mix (one
that contains nuts, fruit and some
cereal or pretzels).
Fuel Your Body
Before you sit down at your next meal
ask, Why am I eating this? Most
of us eat because were hungry. We
go for whats readily available in our
refrigerator, cabinets or on the menu.
But when an athlete eats, she is not
just feeding herself. Shes fueling her
body. Nutrition is fueling, says tennis
pro and 10-time Women's Tennis
Association title-holder Yung-Jan Chan.
My optimal performance depends on
my proper fueling.
Taking a bit of everything carbs,
protein, fats from a whole food basis
is true nutrition, says Diallo, who helps
Chan reach her htness and nutrition
goals. For example, if youre going for
carbs, think whole-wheat pasta, brown
rice, quinoa or barley. For protein, go
for lean meats like white-meat chicken,
turkey or hsh, or green leafy vegetables
like kale or spinach for plant-based
protein. Good-for-you fats include nuts
and seeds. But if youre allergic, olive oil
is one of the best fats for your body.
Stay Hydrated
Dont just drink water during your
workout. Drink water throughout the
day so its easier to replace what youve
lost during exercise. Start drinking a
gallon of water a day, suggests Trigg.
It will curb your appetite and help with
being sore. Youll be amazed at how
quickly your body is going to adjust.
Tip: Experts say your ability to perform
can decline with even a small amount
of dehydration. If you start out
dehydrated, for example, you wont
get a good workout. Youll get dizzy,
lethargic, your muscles wont work as
well and youll get cramps sooner.
Low-Carb, High Fat
Contrary to popular belief, hlling up on
carbs before a workout or competition
isnt the best way to ensure optimal
performance. The carb-loading concept
has been around for four decades,
but what we're hnding is turning that
world upside down, says University
of Connecticut Associate Professor
Jeff Volek, whose research, including
how low-carb diets affect an athletes
metabolism, reveals dramatic results.
Its life-changing for ultra endurance
athletes like triathletes. Theyre not only
winning, but setting records.
For coach and CrossFit athlete James
Free, all carbs are based around his
workout for energy and glycogen (the
storage form of glucose) replacement.
I eat more fats than carbs because
that is how my body stays lean and
burns fuel better, he says.
Its a Lifestyle, Not a Diet
Ultimately, eating like an athlete
means integrating good nutrition into
your lifestyle. Its not about fads or
diets. I subscribe to a balanced diet
of lean protein and fresh vegetables
eaten throughout the day and real
food tastes good, says Willard Ford,
entrepreneur, athlete and owner of Los
Angeles-based MMA gym Strong Sports
Gym. The most important thing is to
support your workout to achieve your
goals. In general, you want to give an
athlete adequate protein, nutrients and
hber to support their specihc load and
then make adjustments based on how
they feel and if they want to gain or
lose weight.
The biggest misunderstanding is that
eating like an elite athlete will give you
overnight results. Its about educating
yourself hrst," emphasizes Diallo. !t's
a whole lot easier to make a plan when
you have the information. MS&F
POWER FOODS
EAT THIS! NOT THAT!
Spinach
Kelp
Chicken
Kale
Quinoa
Eggs
Fried Foods
Overly Processed Carbs
Fast Food
Example Athlete Nutrition Regimen
Who: James Free, Jr.
What: Franchisee of Max Muscle Cool
Springs and hardcore CrossFit athlete
Where: Franklin, TN
Typical Day
3:30 a.m. Wake up with a 1 scoop
Triple Whey and 1 scoop Max ACM
(replenishment)
4:30 a.m. 1 Quest bar and 1 package of
Quest cups before coaching
8 a.m. Low carb meal (pre-made from local
organic foods company), usually a complex
carb (like sweet potato), protein and a good
fat (like coconut oil or nut oil/butter)
10 a.m. 1 serving of almonds, 1 banana
12 p.m. 1 scoop Max Isolate, 1 scoop
Evogen GlycoJect (pre-workout)
2 p.m. 2 scoops Max ARM (post), for
recovery
3 p.m. Lunch (something like braised
chicken with Brussels sprouts slaw and
bacon)
5:30 p.m. Dinner (ex: lean meat, 2 cups
veggies, 1 serving of good fat like avocado/
guacamole)
8:30 p.m. Pre-bed shake (2 tbsp almond
butter, 1 scoop Triple Whey, 1 scoop High 5
There is a reason why MaxPro has been the #1 Selling Protein
in the Max Muscle Chain for over twenty years. Max Pro still
remains one of the purest protein powders on the market.
MaxPros proprietary Super Protein Concentrate delivers a
unique multi-source blend of the highest quality Whey Protein
Concentrate (WPC), Whey Protein Isolate (WPI) and Potassium
Caseinate. New MaxPro users always seem surprised when
they notice better results compared to the protein powder
they used to use. We never are and the reason is simple,
MaxPro delivers on its label claim. Millions of satisfied MaxPro
users can attest to this and thats the true test of the quality of
MaxPro. Try a free sample of one of MaxPros seven award
winning flavors at your local Max Muscle store and start
getting better results today!
* AJvanceJ MuIt-8eurce Freten Featurng
MuIt-FractenaI whey Fretens, IseIates
anJ 0asen.
* FrevJes 30 6rams ef Kgh 0uaIty Freten
Fer 8ervng.
* Freten-te-0arbehyJrate ate (Per Serving): 15:1
* ch n BaturaIIy 0ccurrng EssentaI Amne
AcJs, 8rancheJ-0han Amne AcJs (80AAs)
anJ 6Iutamne.
AvaIabIe n 8 AwarJ wnnng FIavers!
Max Muscles Top Selling Protein For Over 20 Years!
*
*Based on Sales in Max Muscle Store Locations
Q
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A
LITY INGREDIE
N
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S
F
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E
S
H
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ESS GUARA
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Copyright Susan Irby, the Bikini Chef
2014 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 online at thebikinichef.com.
NUTRITIONAL
INFORMATION
PER SERVING
Serving size: 1 stuffed
squash
Calories: 129
Fat: 4.5g
Saturated fat: 1.4g
Carbohydrates: 21.1g
Protein: 5.2g
Fiber: 7.2g
Sodium: 272mg
Professional athletes often follow a regimented diet but you dont have to be
a pro to gain maximum results in your workouts by eating the right foods. Studies
have shown that a balanced diet of lean proteins like chicken, hsh and meats, fresh
fruits and vegetables and whole grains provides the key nutrients that are needed
for strength, endurance and recovery. Depending upon the length and degree of
intensity of your workouts, your diet may need more whole grains or proteins, for
example, but establishing a solid foundation with nutrient dense foods will greatly
improve your ability to perform effectively while training and during competition.
Found naturally in whole foods, vitamins and minerals play key roles in the body.
Here are examples to feed the athlete in you:
Calcium is needed for bone density look for almonds and dark leafy greens
like watercress and kale, broccoli and bok choy.
Iron carries oxygen to muscles go for beef or chicken liver, tuna, dark red
kidney beans and dried apricots.
Zinc helps to heal the body and boost the immune system cashews,
pumpkin seeds and pork shoulder are good sources.
The B vitamins convert food into needed energy and help make the
proteins that repair and build muscles bell peppers, snapper and asparagus
are a few good options.
Vitamin D helps reduce muscle damage and speed recovery after exercise
go for eggs, oysters and black and red caviar as found in sushi.
Fiber-rich diets improve overall body function some excellent choices for
hber are hgs, black beans, lentils and Swiss chard. MS&F
VEGETABLE
STUFFED
PATTYPAN
SQUASH
Serves 6
FEED
THE
ATHLETE
WITHIN
Ingredients
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NoGii.com
PALEO
SEEMS SIMPLE
but managing PALEO
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NUTRITIONFOCUS By Karen Morse, MPH
Supplements for Every Athlete
1. Protein
Protein is one of three macronutrients (along with carbohydrates and fats) that we need
to consume in large quantities to provide our body with the energy it needs to function.
We also need protein for tissue repair, immunity and to preserve muscle mass.
What are the benets for athletes?
Protein is a foundational product for all athletes," explains Scott Herkes, a Certihed
Fitness Nutrition Coach and franchisee of the Max Muscle stores in Bettendorf, Iowa and
Moline, Illinois. If people are training and not getting enough protein they wont have as
much muscle recovery, which allows them to get stronger and leaner.
How to take it:
At a minimum athletes should use protein post-workout, but it can be consumed any
time of day. For a combination of fast-absorbing whey protein and isolates plus dairy-
based casein, which is absorbed more slowly but stays in your system longer, try MaxPro
Advanced Multi Source Protein. Visit MaxMuscle.com for more details.
No matter how intensely you work out or how disciplined you are about your nutrition, there are still areas
where you can benet. From enhancing cardiovascular endurance and boosting strength to revving energy
levels and supporting immunity, these supplements can help take your tness to a whole new level.
6

2. Creatine
Creatine is a compound produced in
the liver, kidneys and pancreas that
helps supply energy to cells. Creatine
is converted into phosphocreatine and
stored in the muscles that your body
can use for energy during high-intensity
exercise such as sprinting and weight
lifting.
What are the benets for
athletes?
Your body goes through about 2 grams
of creatine a day naturally, says Herkes,
you have to replace that with diet or a
combination of diet and supplements.
Strength-building athletes should be able
to increase the number of reps performed
at a certain weight, as well as notice a
decrease in recovery time. Endurance
athletes will also notice a difference
in performance since creatine helps to
replenish adenosine triphospate (ATP).
How to take it:
Creatine builds up in your system over
time, so Herkes recommends taking a
5g daily dose for three weeks. This will
give the product time to saturate the
muscles enough to provide some benet
to any athlete. Try CX3. Visit
MaxMuscle.com for more details.
3. Beta-Alanine
Beta-alanine is a naturally occurring non-essential amino acid that is
necessary for the production of carnosine inside muscle hbers. Boosting
carnosine allows muscle hbers to soak up more hydrogen ions from lactic
acid buildup and remain in an optimal pH range. By keeping muscle hbers
in an optimal pH range, they are better able to maintain more strength and
endurance during a workout and reduce lactic acid burn.
A study published in the International Journal of Sport Nutrition and Exercise
Netabolism found male athletes who were randomized to the group given a
beta-alanine supplement were able to maintain higher intensity workouts due
to reduced fatigue and increase lean body mass. Beta-alanine supplementation
is benehcial to both strength and endurance athletes.
How to take it:
Beta-alanine also builds up in your system
over time. Research has shown increased
carnosine concentration up to 65 percent
after only four weeks of beta-alanine
use. Herkes advises adding one
teaspoon (3.2 gram daily dose) powder
to a pre-workout juice or shake. Skin
tingling, or parasthesia, has been noted
by some athletes after taking a full daily
dose at once. While not known to cause
harm, consuming 1.6 grams of beta-
alanine twice a day should prevent this
side effect from occurring. Try ALLMAX
100 Pure Pharmaceutical Grade Beta-
Alanine. Purchase online at
Amazon.com.
4. Branched-Chain Amino Acids
Branched-Chain Amino Acids (BCAAs) refer to a group of essential amino acids,
including leucine, isoleucine and valine. Our bodies cant produce essential amino
acids, so they must be consumed as part of our diet.
After about 90 minutes, your body has used up all of its carbs for energy, and then
starts to use protein from your muscle, explains Lisa S. Bashford, a Physical Therapist
Assistant and Sports Nutrition Specialist. Athletes work hard for their muscle, Bashford
says. BCAAs allow our bodies to use food for energy for a
longer period of time and prevent muscle breakdown.
A 2009 study found that long-distance runners who
were given BCAA supplements experienced a
reduction in muscle soreness and less fatigue after
intense training.
How to take it:
Take as directed on the product packaging. Try
Max Pro BCAA. Visit MaxMuscle.com
for more details.
5. Arginine
Arginine is an amino acid necessary for the production of
protein, ridding the body of ammonia and in making nitric oxide
(NO). Arginine-rich foods include animal proteins such as meat
and hsh, as well a dairy products and nuts.
Once arginine is converted into NO, the compound relaxes blood
vessels and arteries, improves circulation and increases the
amount of oxygen to our muscles. Increased oxygen levels in
the muscle extend the time to exhaustion, allowing for longer
and more intense bouts of exercise.
How to take it:
Herkes recommends Nitro 2, a
fast-acting Max Muscle product
taken pre-workout (+ capsules
equals one serving) Nitro 2
has three sources of arginine
and co-factors that allow
NO synthase, or NOS, to be
exhibited in your system. Visit
MaxMuscle.com for more
details.
6. Multi-Vitamin
Harvard School of Public Health calls a daily multivitamin a great
nutrition insurance policy. Available in many formulations, a good
multi should contain 100 percent of the Recommended Daily Value of
vitamins and essential minerals necessary for good health, including
B-vitamins, vitamin A, C, D, E and others.
While a healthy diet should provide all of the vitamins and nutrients
we need, not many people eat a perfect diet every day. Many of us
do not know if we have a particular vitamin
insufciency unless a doctor orders blood
work, says Bashford. Athletes use a great
deal of dietary nutrients during workouts
and recovery. A good multivitamin
helps replenish what we may
be lacking or what our bodies
consume.
How to take it:
Take as directed on the
product packaging. For a
great multivitamin, try Max
Vit-Acell Anti-Oxidant. Visit
MaxMuscle.com for
more details. MS&F
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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JARROW FORMULAS: SUPERIOR BY DESIGN
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SUPERIOR NUTRITION
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ZT
4
CUTTINGEDGE By Matt Cooper, CFNC
Max Muscles Anabolic Recovery
Matrix, better known as Max ARM is
the perfect post-workout drink. The elite
product engineers that head Max Muscle
Sports Nutritions Research & Development
team went to work in order to create an
optimal blend of vital nutrients needed in
the post-workout/anabolic window. They
then worked to consolidate these nutrients
into one convenient, powerful product: Max
ARM, which has been a popular staple of
Max Muscles product line ever since.
What is it?
The science of recovery shows that there
are three critical requirements for optimal
muscle recovery and repair following
an intense exercise session. First, is

GET
the replacement of huids and electrolytes. Second, is the
rapid replenishment of muscle glycogen. And third, is the
replacement of amino acids to support the muscle rebuilding
process and minimize muscle protein breakdown.
To support protein synthesis and nitrogen retention, each
serving of Nax ARN delivers 28 grams (56 percent Dv) of the
highest quality blend of whey protein isolate (WP!) and whey
protein concentrate (WPC) available. Nax ARN contains the
Nuscle AktfmTOR and p70 S6k Activator Blend. Nuscle Aktf
mTOR and p70 S6k kinases are muscle enzyme activators of
protein synthesis and they are supported by the branched-
chain amino acids (BCAA) along with arginine, citrulline
malates and the same proprietary blends found in Nax Nuscle's
Cx3 including CreaPure, Creatine NagnaPower and Creatine
Pyruvate.
The BCAAs (leucine, isoleucine and valine) found in Nax
ARN - particularly leucine - have anabolic effects on protein
synthesis, muscle cell growth and decreasing the rate of
protein breakdown (degradation). This effect is most benehcial
post-exercise. Additionally, these agents activate a pathway in
muscle that is upregulated during the hypertrophy (increase in
muscle size) phase.
Nax ARN also contains the functional glutamine
peptides found in GlutaNatrix, including the Gluta-Tri Triple
Fusion Blend (L-glutamine, glutamine peptides [L-alanyl-
L-glutamine, L-glycyl-L glutamine (from hydrolyzed
gluten)|. Special receptors in the intestine facilitates
maximum and intact absorption of glutamine
peptides to allow the glutamine to be delivered
to the muscles, promoting a rapid recovery from
exercise and supporting lean muscle mass.
Each serving of Nax ARN provides
32 grams of multi-source carbohydrates
with rapid to extended absorption
rates, including waxy maize starch
(amylopectin), maltodextrin,
fructose and dextrose. These
various carbohydrates
give users an array of
carbohydrates at varying
levels on the glycogen
index. Nax ARN
provides the ideal
forms and amounts
of carbohydrates
to pack glycogen in
muscles for maximum
recovery.
What is the
Anabolic Window?
!mmediately after exercise, your
body needs nutrients, and boy does
it need them fast! Your post-workout
nutrition should include a quality protein
source and some fast-acting carbohydrates.
Nax Nuscle is unique in the capacity that it
is a manufacturer of hne nutritional supplements,
yet promotes diet hrst (this is why Nax Nuscle employees are
nutrition-certihed and write nutrition plans). But post exercise,
whole food is not appropriate. Whole food takes too long for
your body to process and your muscles can't wait that long.
Naking your post-workout meal a drink allows your body to
get the nutrition in needs ASAP and allows for a quicker gastric
emptying time, meaning you'll be eating again sooner.
Your body is very insulin-sensitive, so any carbohydrates the
body intakes at this time will be put towards restoring muscle
glycogen instead of being stored as fat. Additionally, this insulin
spike and subsequent carbohydrate intake allows you to rapidly
shuttle in nutrients such as BCAAs. This immediate meal does
not go towards your metabolic requirements, so be prepared
to get hungry again reasonably quick and go for some whole
food (anywhere from +5 minutes to 2 hours after your post-
workout drink). Nany studies show that the immediate anabolic
window may actually extend for hours afterward, so be sure to
consume a sufhcient nutritional intake in the proper proportions
from quality food sources continuously, not just immediately
after exercise.
Adrian Blanco is a customer who has been on a nutrition plan
through Nax Nuscle Narin for over a year. !n that time, Adrian
has learned the value of the anabolic window. A key lesson !
have learned is to optimize the anabolic window. !t's a huge
tool to use to your advantage so ! never miss my shot of Nax
ARN after training."
Who is it for?
Nax ARN was not just made with the athlete in mind. !n fact, it
is an all-levels recovery supplement for both men and women.
Anyone seeking optimal recovery from their workouts should
be using Nax ARN. Nax ARN contains several vital ingredients
for the body's post-workout window, these ingredients can
be expensive to buy separately. Even if you are just taking
a few of them, Nax ARN immediately becomes the most
cost-effective solution to your post-workout needs. ! used to
take my creatine, glutamine, BCAAs, electrolytes, protein and
carbohydrate products separately. Ever since Nax ARN was
released, !'ve been able to consolidate it into one, convenient,
quality product," says jiu-jitsu student Ben Russack. Contact
your local Certihed Fitness Nutrition Coach to hnd out if Nax
ARN is right for you. MS&F
STACK UP?
How Does Your Pre-Workout
Both formulas deliver superior quality and high performance ingredients that will
increase your energy, focus, stamina and strength to maximize your workouts. For
extra size, FBX includes a proprietary Creatine blend and an advanced carbohydrate
blend. For a concentrated pre-workout without the additional carbs and calories;
FBXXX delivers even more potent energy and focus enhancing ingredients in a
formula that is both sugar free and contains no Geranium or 1,3 DMAA. Try a free
sample before your next workout at your local Max Muscle store.
MMSN Offers Two Uniquely Different Advanced
Pre-Workout Formulas for Goal-Specific Training!
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our
new social network, myMaxMuscle. Theres no
cost to join! Get connected with fitness minded
people just like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
Just Li ke You!
Glutamine Peptide Attenuates
Muscle Damage During
High-Intensity Exercise
Researchers from the University of Sao Paulo, Brazil, hypothesized that oral glutamine
peptide supplementation could attenuate muscle
damage and oxidative stress in high-intensity aerobic
exercise. Adult male rats were studied for 8 weeks,
trained on a treadmill and supplemented with either
L-alanyl-L-glutamine peptide or water (controls).
Plasma from glutamine peptide-treated animals
showed higher L-glutamine concentrations,
reduced ammonium, malondialdehyde, myoglobin
and creatine kinase activity. Researchers
concluded that oral supplementation with
glutamine peptide favored muscle L-glutamine
status and improved redox defenses, which
attenuate markers of muscle damage, thus
improving the benecial effects of high-intensity
exercise training. (Petry ER, Cruzat VF, Heck TG,
et al. Life Sci. 2014 Jan 17;94:130-6).
MMSN Featured Product: GlutaMatrix
SCIENCENEWS By Dr. Phil Harvey, PhD, RD, FISSN, FACN
Healthy Gut
Flora Linked To
Reduced Obesity
Scientists at Tianjin Univerisity,

China have shown that the 100 trillion
microbes in the human gut coevolve with
the host and exert signicant inuences
on human health and an interesting
link to obesity. Numerous studies have
now shown that manipulation of the gut
microora through diets, probiotics and/
or prebiotics supplementation prevents
metabolic disorders such as obesity. The
dietary regulation exerts inuences on
microbial metabolism and host immune
functions through several pathways,
of which may include selectively
bacterial fermentation of nutrients, lower
intestinal barrier function, immunity and
overexpression of genes associated
with disorders linked to obesity. (Chen J,
He X, Huang J. J Food Sci. 2014 Mar
12). MMSN Featured Product:
Probiotic Complex
Vitamin D Intake Associated with
Lower Mortality from Breast Cancer
Researchers at the Naval Health Research Center, San Diego,

CA, set out to determine whether higher serum
25-hydroxyvitamin D [25(OH)D] at diagnosis is
associated with longer survival of patients with breast
cancer. A meta-analysis was performed of ve studies
of the relationship between 25(OH)D and mortality
from breast cancer. Results showed that higher serum
concentrations of 25(OH)D were associated with
lower case-fatality rates after diagnosis of breast
cancer and scientists concluded that high serum
25(OH)D was associated with lower mortality from
breast cancer. (Mohr SB, Gorham ED, Kim J, Hofich
H, Garland CF. Anticancer Res. 2014 Mar;34(3):1163-
6). MN Featured Products: Vitamin D 1,000 IU or
5,000 IU.
HOTPICKS
JUST FOR MEN
Mens Max Multi is a complete and
comprehensive multivitamin/mineral/
nutraceutical complex for optimal support of
mens health and wellness. It provides 24
essential vitamins and minerals and delivers
a PhytoBalance Blend for healthy antioxidant
support to combat oxidative stress. This product
is also enhanced with a Branched-Chain Amino
Acid Blend to support anti-catabolic, endurance
and recovery. For more information, visit
MaxMuscle.com.
JUST FOR WOMEN
Womens Max Multi is a complete
and comprehensive multivitamin/mineral/
nutraceutical multi for optimal support of
womens health and wellness that provides
25 essential vitamins and minerals,
including 1,600 IU of vitamin D3. It also
delivers a pure PhytoBalance Blend for
healthy antioxidant support that combats
oxidative stress. Women's Max Multi is
further enhanced with a special Feminine
Blend for bone, cardiovascular, eye,
breast and emotional support. For more
information, visit MaxMuscle.com.
WORKOUT BUDDY
Max Nitro 2 from Max
Muscle Sports Nutrition was
designed to help promote
the body's production of
nitric oxide for insane muscle
pumps, increased intensity
and better performance. Add
Nitro 2 to your arsenal and
feel the pump during your next
workout! Visit MaxMuscle.com
to nd 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.
FBXXX have increases nitric oxide
production and vasodilation. With
FBXXX, you get no hype or illegal
chemicals that are potentially
unsafe; just benecial and high-
quality ingredients backed by
sound science to support your
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nd a store near you!
YOUR POST-
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FORMULA!
Max ARM (Anabolic
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COMBAT STRESS
CortiX is an advanced and
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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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FRANCHISE OPPORTUNITIES AVAILABLE.
Nutrition Consultations
Meal Planning
Full Body
Composition Analysis
Call Now to Schedule an Appointment
with a Certified Nutrition Coach
MaxxTOR is a truly revolutionary and innovative new product from Max
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while at the same time decrease body fat.
MaxxTOR is driven by Mediator Phosphatidic Acid, one of the most powerful
molecular activators of mTOR signaling. Scientists have validated the patented
ingredient Mediator Phosphatidic Acid to be more powerful than creatine or
beta-alanine in activating mTOR.
The MaxxTOR formula developed by the Research & Development
Team at Max Muscle Sports Nutrition has combined Mediator PA with
other key synergistic ingredients to deliver the most powerful mTOR
Signaling Activator ever developed. MaxxTOR is the ONLY formula
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MaxxTOR is exclusively available at Max Muscle Sports Nutrition
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you will get the e-version of the MaxxTOR Training System which
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Get Ready, MaxxTOR will soon have many imitators
because it is about to revolutionize the muscle building
industry. Go to www.maxmuscle.com right NOW - supplies
from the first production run are limited and wont last long!
*Based on results from an 8 week research study using Mediator Phosphatidic Acid and resistance training
conducted by Dr. Jacob Wilson at The University of Tampa, Tampa FL.
Mediator PA is a registered trademark of Chemi Nutra. Mediator PA is protected under
patents pending by Chemi Nutra.
* Subjects gained 5.3 Ibs. ef Iean muscIe mass!*
* Subjects Iest 2.9 Ibs. ef fat mass!*
* Subjects ganeJ 47% in bench press strength!*
A recent double-blind research study using Mediator Phosphatidic Acid
with resistance training produced the following dramatic results:
INDUSTRY UPDATE!
A RECENT STUDY SHOWS THAT THE KEY COMPONENT IN
Lecatens BatenwJe. Franchse 0ppertuntes AvaIabIe.
Get The MaxxTOR Training System
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May 2014 - Max Sports & Fitness

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