November 2014 Max Sports & Fitness

FISH:
FRIEND
OR FOE?
HEALTH &
WELLNESS
ISSUE
THE
TRUTH
ABOUT
BEEF
Your Guide
To Better Beef
Do These 5 Things Daily
Gender Specic Medicine
Seven Key Supplements
LIVE
healthy
LIVE
better!
STOP SITTING
START
MOVING!
Take Your Workout
Beyond the Gym
NOV/DEC 2014 www.MaxMuscle.com
FREE ISSUE! Compl i ment s of:
11
WAYS
TO HAVE
A TOTALLY
AWESOME
LIFE
HOLIDAY
GIFT GUIDE
FOR HIM
FOR HER
NOV-DECCOVER-FEED.indd 1 10/13/14 3:19 PM
*Joy JM, Gundermann DM, Lowery RP, et al. Phosphatidic acid enhances mTOR signaling and
resistance exercise induced hypertrophy. Nutr Metab (Lond). 2014;11:29.
Most women today dont just want to lose body
fat, they also want to build lean muscle in order to
have a more toned and healthy-looking physique.
MaxxTOR is a scientific breakthrough formula
containing an amazingly powerful new ingredient
called Mediator
Phosphatidic Acid that can help

women do just this. Mediator
Phosphatidic Acid
was extensively studied at the University of Tampa
in an adult female population showing complete
safety and no issues related to female hormones.*
MaxxTOR also contains several other important
natural ingredients that aid in the muscle building
and fat loss process. Simply put, MaxxTOR is a
supplement that is perfectly safe for women to use
and that they can feel confident taking in order to
tone their physique while burning fat.
Dr. Phillip W. Harvey, PhD, RD, FACN, FISSN
SCIENTIFIC BREAKTHROUGH FORMULA!
Dr. Phillip Harvey
Chief Formulator
of MaxxTOR
Men across America have been experiencing
significant body fat loss as well as increased
strength and lean muscle gains from using
the breakthrough supplement MaxxTOR.
Because of this we have had many women
ask about MaxxTOR and whether or not
this is a supplement that they can benefit
from as well.
Helen LyWesley Chapel, FL
I have definitely noticed a difference with my upper body
strength since I started taking MaxxTOR. In the last two
months, my body fat percentage went down 2%. I am amazed
by the results and definition I have gained in such a short
amount of time. I am hooked!
Amber BohnstengelClive, IA
B
E
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A
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LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
Available Exclusively at:
Women across America are achieving amazing results with MaxxTOR!
Guidelines for Women Taking MaxxTOR for Effective Toning and Fat Loss:
Try to moderately cut calories (100 kcals/day - not severe).
Exercise for 30-60 minutes per day. Slow pace aerobic exercise (including walking) 3-5X per week in
addition to weight training 3-5X per week to favor muscle strength gains.
Weightlifting should use moderate weights, at most, aiming for 4-6 sets of 10-15 reps.
Heavy weights are not recommended for toning.
Take 3-5 capsules of MaxxTOR daily one hour prior to your workout. It does not matter what time of
day you take MaxxTOR or workout.
MaxxTOR will help you get lean, strong, tone and tighten your body for a sculpt physique!
Since I started using MaxxTOR, I have
gained 4.8 lbs. of lean mass, dropped
31.2 lbs of fat mass, with a total body fat
percentage reduction of 14.58%!
My local MM store introduced me to MaxxTOR and I was so
excited to use it! Who wouldn't want to gain lean muscle and
lose body fat?! The results have been nothing short of
phenomenal! My strength increases every time I use this
awesome MM product!
B
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After only 8 weeks of using MaxxTOR,
I gained 5.8 pounds of lean muscle and
lost 10 pounds of body fat. Ive also lost
6.2% of body fat since I started!
Julie McKellWesley Chapel, FL
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
Locations Nationwide.
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Crissy CantuAlton, TX
2 WWW.MAXMUSCLE.COM NOVEMBER/DECEMBER 2014
NOV/DEC 2014 ISSUE 191 CONTENTS
16
20
24
26 Take Action
If you want to be a successful
tness model, then you have to
read this!
RESULTS
30 Still Going Strong
This month, we feature two
Max Muscle customers who prove
that age is just a number when it
comes to being t and slow
and steady wins the race.
NUTRITION
34 Firing It Up
Firehouse Subs offers a new
under 500 calorie menu.
36 Eat Fish or No?
We cut through all the scary
information to nd out if sh is
safe to eat or not.
40 Eat & Be Merry
Want a different kind of holiday
HEALTH
16 Gender Medicine
We always knew men are
from Mars and women are
from Venus, but did you know
how different we are when it
comes to our health? Gender
medicine explores these
differences.
FITNESS
20 Don't Sit All Day!
Studies are showing that too
much time spent sitting takes
years off your life. Here are
some ways to be active while
in the car, at your desk or on
the couch. Plus, check out this
awesome ofce workout!
24 Mentally Fit
Expert shares 11 awesome
tips to live a long, happy,
healthy life.
42
48
Find cool gift
ideas like this
one in our annual
gift guide for
men and women!
3 NOVEMBER/DECEMBER 2014 WWW.MAXMUSCLE.COM
36
For more information or to find the store nearest you, visit us online at
maxmuscle.com
KEY FEATURES:
s /PTIMAL 3UPPORT FOR (EALTHY
#ORTISOL ,EVELS
s %FFECTIVE FOR 7EIGHT -ANAGEMENT
s 0OWERFUL 3TRESS $EFENSE -ODULATOR
40
Photographer: James Patrick, JamesPatrick.com
Model: Genevieve Zulueta
Assistants: Jason Black
Hair & Makeup: Stephanie Kole
Location: Studio PPT at Personal Power Training
Workout Pants: Shop.BodyRio.com
CUTTING EDGE
56 Maximize Your Health
Max Muscle Sports Nutrition
offers a plethora of quality
supplements that can help better
your health and wellness. From joint
relief to daily vitamins to healthy fats,
these products are a must! Find out
how these supplements can
work for you!
IN EVERY ISSUE
4 Editors Note
6 President's Point
8 Contributors
10 Feedback Buzz
12 Forever Young
14 Health Beat
28 Max Champ
60 Science News
62 Hot Picks
ON THE COVER
9
9
9
FISH:
FRIEND
OR FOE?
HEALTH &
WELLNESS
ISSUE
THE
TRUTH
ABOUT
BEEF
Your Guide
To Better Beef
Do These 5 Things Daily
Gender Specic Medicine
Seven Key Supplements
LIVE
healthy
LIVE
better!
STOP SITTING
START
MOVING!
Take Your Workout
Beyond the Gym
NOV/DEC 2014 www.MaxMuscle.com
FREE ISSUE! Compl i ment s of:
11
WAYS
TO HAVE
A TOTALLY
AWESOME
LIFE
HOLIDAY
GIFT GUIDE
FOR HIM
FOR HER
meal? Try this recipe for pork tender-
loin with wild blueberry sage sauce
42 What's Your Beef?
Here is a rather insightful look into
the quality of beef these days. Plus,
buying tips and a shocking news
about chickens and eggs.
IMAGE
48 Holiday Gift Guide
Not sure what to get the guys and
gals on your holiday list? Check
these out!
50 Winter Gear
Get geared up for some outdoor
fun this winter!
52 Holiday Glam
Be the talk of the party with these
bold and beautiful items.
AVAILABLE EXCLUSIVELY AT:
Combining the strongest active ingredients
legally available, CNS Black is your TOTAL
answer for quality sleep, improved recovery and
better, stronger athletic performance. Wake up
feeling refreshed and ready for anything!
I'VE BEEN
passionate about
health and wellness
for many years. I
would have loved
to have been a
doctor, but alas, I
could not afford the
schooling. Instead,
I covered health
and wellness topics
as a journalist.
So, it is with
great excitement
and passion that we bring you this special health and
wellness issue.
Inside these pages, there is a plethora of information
to help you be your best healthy self. Check out the
article on gender medicine (pgs. 16-19), a relatively
new branch of medicine that is hnding out that men and
women are very different not just in temperament and
personality, but also in the way they exhibit symptoms
and their risk for disease.
If you commute and work a desk job, then pay
attention. Research is showing that being sedentary is
killing us, literally taking years off our lives. So if you're
sitting on your rump for the majority of the day even
if you spend an hour at the gym you need to move
more! Here are some tips on what to do, plus a cool
workout you can do at the ofhce (pgs. 20-22).
I'm loving the article on "11 Ways To Live a Long
Awesome Life" (pgs. 2+-25). Who doesn't want to have
an awesome life? I do! I do! With tips like ditching your
negative feelings, volunteering, and laughing often, this
article is bound to get you thinking in the right direction
for a much better life!
The nutrition articles in this issue are exceptional.
How often have you heard that hsh is good for you,
then heard that too much hsh can give you mercury
poisoning? Here we explain the facts and offer tips from
nutritional experts, plus check out the recipes (pgs.
36-39)! If you love beef, then do not miss the article
on pages +2-++. Author Lisa Noretti offers some eye-
opening information that will help you seek out only the
best beef for you and your family.
Healthy food choices are important for healthy living.
When you can't get all the recommended good-for-
you foods, you can incorporate quality supplements
into your diet regimen. Here are seven important
supplements from Nax Nuscle (pgs. 56-58).
Until next time, enjoy the holidays and we'll see
you again in January with our NaxForm Life Challenge
special issue!
L
a
R
ue N
ovick
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
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 CNS Black, Get Max ZMA
OFF!*
NOVEMBER SPECIAL!
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
MAX SPORTS & FITNESS
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
ZZZPD[VSRUWVDQGWQHVVFRP
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
any diet or exercise routines, you must hrst consult
with a qualihed physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, Inc. and Max Muscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising without
explanation.
Lisa Maiorana, Linda Hepler, Abby Hoeffner, Susan Irby,
David Calhoun, Jackie Classen, James Patrick,
Dr. Phil Harvey, Joe Wells, Matt Cooper, Jude Bijou,
Kim Miller, Lisa Moretti, Dana Robinson
James Patrick, Frank Fontanilla,
Jen Venegas, LMJ Creative Expressions
Advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO
Gary Brazina, MD, FACS
Phil Harvey, PhD, RD, FACN
SEVERAL
HUNDRED began
the journey, but in the
end there could be only
one $25,000 MaxForm Life
Challenge Champion. This
years champion won both
the popular vote and the Max
Muscle Franchise vote. She
also won over the judges
with her inspirational story,
amazing transformation
and beautiful smile. Who
better to tell her story than the lady herself? Here is Jennys incredible
transformation story in her own words:
My name is Jenny Broers and this is my journey with Max Muscle. I'd been
overweight and on a diet from the time I can remember. Every time I got serious
about wanting to lose the weight, I'd lose about 10 pounds just to put on 15. I
could get down to about 190 pounds and then I'd plateau so I just convinced
myself that was the weight I was going to be at or thats where my body was
"comfortable."
At the end of 2013, my husband was getting ready to leave for his rst
deployment, and I thought, if my husband is tough enough to do what he was
about to do, I most denitely could be strong enough to stick to a meal plan and
get myself to the gym for an hour or so a day. So I went into Max Muscle and I
instantly felt the support, passion and knowledge of the staff and found out that
they had the tools I needed to reach my goals.
During my consultation for my nutrition plan, I weighed 197 pounds and
had 40.7 percent body fat, so I set the goal right then that I wanted to lose 20
percent of my body fat and be a healthier, leaner, more condent version of
myself before my husband came home. I heard once, "I don't need easy, I just
need possible, and thats what Max Muscle does, they make it possible.
It took the structure and that concrete plan of "this is what you are going to
eat and when you are going to eat it" and having the accountability and support
of going in to Max Muscle for weekly weigh-ins in order for me to nally be
successful at losing the weight I'd been desperately wanting and needing to lose.
Each week I went in, my body fat dropped and I gained condence in the
meal plan and supplements and I got encouragement from the staff that left
me excited for the next week coming up. Max Muscle and the MaxForm Life
Challenge truly changed my life.
I lost 53 pounds of fat and 23 percent body fat but I gained so much more
than that. I learned that being the best version of myself has nothing to do
with a number on a scale or a clothing label. It's about every choice you make
throughout the day. It's about controlling impulses and developing condence
with every good decision. I tell all my friends that if they're serious about
reaching their goals, they need to go to Max Muscle. You won't nd higher
quality products or a friendlier and more knowledgeable staff anywhere else.
Whatever your goal is, losing weight, gaining muscle or increasing
performance, they have gured out the science behind the supplements and they
will get you where you want to go and you'll have fun doing it because the staff
is amazing!
To discover more of Jennys amazing story, go to MyMaxMuscle.com.
Congratulations Jenny!
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
*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.
OFF!*
Buy Max Mens Multi,
Get Max Womens Multi
DECEMBER SPECIAL!
Abby Hoeffner has been writing
since age 5. The itch to write would
strike so terribly that before she could
continue her current task, pen would
have meet paper. Countless journals
ZHUH OOHG ZLWK VKRUW VWRULHV SRHPV DQG
her innermost thoughts. An advertising
degree from Southern Methodist
University and several jobs later, shes
now the editor of Living Magazine, the
largest regional lifestyle publication in
Texas, and is blessed to make a living
doing what she loves: writing.
Kim Miller, MS, is health and
wellness expert, a clean-eating chef,
writer and the co-owner of Fit Mom
Diet (FitMomDiet.com), a community
designed to empower women to eat
clean and life active healthy lives. A
widely published model, writer and
health expert, Kim's passion include
cooking, running, traveling and raising
her two boys in Arizona where she
currently resides.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
maxmuscle.com
JOLYNN REDDON
BRIAN FURER
AMANDA FREESEMAN
DAWN THOMAS
TONI WARRICK
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Lisa Maiorana is a self-professed
beauty product hoarder, style maven
and workout enthusiast. She is naturally
enthusiastic and enjoys meeting new
people. When she's not writing for MS&F,
she loves to read quotes by James Allen
and C.S. Lewis. Her motto is, "Everyone
has a story; they just need someone to
listen to it."
James Patrick, ACS, ALB, is an
Arizona-based commercial and editorial
photographer specializing in sports,
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graduate from the University of Arizona
with a degree in Journalism, he has
also worked as a writer, marketer and
public speaker. His photography and blog
appear on his website JamesPatrick.com,
his Facebook page at facebook.com/
jamespatrickphotography and he is on
Instagram @jpatrickphoto and Twitter
@jpphotography.
TRAIN
WITH A PRO
Pro BCAA For Before, During and After Your Workout
PRO BCAA is a scientifically-based formula to provide
the body with high potency branched-chain amino
acids in the ideal 2:1:1 ratio of leucine, isoleucine,
and valine. Complementary amino acids including
glutamine, glycine and citrulline malate make PRO
BCAA a scientifically comprehensive formula that
exceeds what other BCAA formulas offer.
As a highly versatile formula, PRO BCAA is specifically
designed to benefit pre-, during, and post-workouts.
For the pre- and during workout, this comprehensive
formula is designed to support the energy fuels needed
for high intensity and endurance workouts. For the
post-workout, it functions to support rapid recovery,
muscle anabolism and anti-catabolic effects.
PRO BCAA is available in three delicious flavors,
including Pink Lemonade, Tangerine
and Watermelon.
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!
V
V
MAX MUSCLE MEDFORD,
OREGON FRANCHISEE MUSCLES
WAY TO NATIONAL TITLE
Michael Huard, Medford, Oregon Max Muscle franchisee, recently traveled
to Pittsburgh, Penn. to compete in the Masters National Championships.
Michael has been competing at the NPC level bodybuilding shows in
Oregon for 8 years but had never entered the National competition. Ive
either had to compete in my age group with no restrictions on size or
my weight group with no restriction on age. So I was competing against
other men bigger than me or younger men who were much more t, he
said. The opportunity to compete against his actual peers the National
Championships break down all divisions by age and weight was the only
chance to see where he stood with similarly built men.
Michael has lived in Medford since 1976. For the past 30 years he has
been self-employed as a Chartered Financial Consultant. This May, he
took the sole ownership of the Medford Max Muscle Sports Nutrition
store. Ive always been active in sports but had not spent that much time
in a structured weight-lifting program. During rehab, due to an injury,
weight lifting became a daily regimen," he said. Getting involved with
bodybuilding developed mostly from a 'dare' of a friend. Now, at 63, there
is still room for improvement. With the help of quality supplements from
Max Muscle, the continuing education and diet discipline, Michael plans on
one more show!
Michael takes Max Pro, 2Tx, MaxxTor, Lipo Red and antler extract.
Max Muscle was integral in my winning the Masters National over 60 light
weight class title, he said.
SHOWING LOVE FOR
MAX MUSCLE PRODUCTS
we saw it on:
@kw56_
"Got my
L-Carn x
at MMSN
Vancouver."
@stephyamnahq
"I love my Amino
Max from www.
maxmuscle.com."
@maxmuscle
walnutcreek
"Great athletes use
great products!"
SMART WAY TO 'CUT WEIGHT'
We have a partner gym that is in the same shopping center as us. Half of
the facility is a full gym and the other half is a Jiu-Jitsu training center that's
associated with Alliance Jiu-Jitsu. Two of their competition team members came
to us needing to lose weight and maintain muscle mass and strength. They
wanted to be at weight before the competition so they would not have to cut
weight and dehydrate right before weigh-ins. I put them both on a Max Muscle
Meal Plan customized to each of them and designed it so they would lose body
fat while maintaining muscle mass, strength and hydration. Here are the results:
Brett Kostern Starting weight: 132 pounds and 7.51 percent body fat.
Competition weight: 127 pounds (perfect for weight class) and 3.86 percent
body fat. Brett actually gained .2 pounds of muscle mass.
Hope Aiken Starting weight: 154 pounds and 20.36 percent body fat.
Competition weight: 143 pounds (perfect for weight class) and 14.64 percent
body fat. Hope maintained her muscle mass.
At the IBJJF World Championships in Long Beach, California in June, Brett, a
white belt in the Rooster class, won the World Championship in his class. Hope,
a purple belt in the Middle Heavy class, won the World Championship in her
weight class. Congratulations to Brett and Hope!
Artie Quaranta, MMSN Franchisee, Wilmington, NC
TALK
TO US
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
V
V
maxmuscle.com
Pro BCAA For Before,
During and After
Your Workout
MEASURABLE RESULTS
Ty Medema, 32, of Iowa City, Iowa started out at 303 pounds last May and dropped to 192 with
the help of Max Muscle. He went from a size 40 pant waist to a 34 and his BMI dropped from 38
to 24 percent. He's raised his HDL cholesterol 20 points with the help of Max EFAs and lowered his
blood pressure from being at risk for hypertension to consistent desirable readings. He uses MaxPro,
Emerge and Max EFAs. Congrats Ty! Keep up the great work!
FOREVERYOUNG By Joe Wells, Max Muscle Founder and CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
FIGHT
FREE RADICALS
With Colorful Fruits & Veggies
'Free radicals' sounds like a punk
band or protest movement. Many of us
dont know exactly what they are! Free
radicals are molecules, produced by normal
bodily functions, which can cause damage
to our cells and contribute to aging and
disease. Most of us have probably heard of
antioxidants. I believe most of us know they
are good, but aren't quite sure exactly what
they are. Antioxidants are found in fruits and
vegetables and include nutrients such as
anthocyanins, havonoids, lutein, lycopene,
catechins, selenium, coenzyme Q10 and
vitamins C and E.
As a general rule experts suggest we
should try to eat as many colors of fruits and
veggies as we can within our diet. When we
eat these foods, we beneht from a natural
defense system of antioxidants that wage
war on the damaging effects of free radicals.
Nany experts suggest eating hve different
colors of fruits and veggies daily to make
sure we get a balanced blend of antioxidant
power.
Green foods are rich in vitamins C,
vitamin E, quercetin and sulforaphane.
Just one cup or handful of green foods
per day provides a healthy dose of
antioxidants. Broccoli, spinach and parsley
contain isothiocynates, which helps our bodies
detox. Spinach contains a very high level of
antioxidant activity and just one cup provides
a daily dose of vitamins A, K and folate. Kale
seems to be leading the pack in popular green
foods these days and has many of the same
benehts as spinach and other green foods.
Fruits and veggies that are bright yellow and
orange are rich in vitamin A, which is benehcial
in maintaining healthy organs and helps prevent
bacteria from growing. Vitamin A has also been
shown to help prevent cancer, heart disease
and high blood pressure. Carrots are also an
excellent source of vitamin A. Butternut squash
is loaded with antioxidants. Bananas contain
beta-carotene and vitamins A, C and E, lutein
and selenium. Try to eat at least two servings
of yellow or orange fruits and vegetables every
day!
Purple and red foods contain anthocyanins,
which protect cells and also heal already
damaged cells. These foods are good for eye
health, diabetes, high blood pressure, heart
problems and help prevent cancer. Plums or
prunes, blueberries, blackberries, cranberries
and black currants are all good sources of
anthocyanins. Also, the darker the pigment, the
higher the amount of antioxidants. Strawberries
and cherries are also loaded with anthocyanins,
which are havonoids that may help in reducing
blood pressure and LDL cholesterol. Tomatoes
are a also good source of lycopene, an
antioxidant that may help protect cells from
damage. Experts also suggest to eat purple and
red fruits and veggies one or two times per day.
These fruits and vegetables are best when
eaten raw or mildly cooked. Overcooking them
will destroy many of the nutrients' benehts.
Briehy steaming veggies leaves them crisp,
colorful, tasty and still packed with nutrients. I
add a handful of spinach or kale to my blended
protein shake daily. It really cant be tasted, but
it changes the color of the shake to a brownish
green. Try adding strawberries, greens and a
banana to your next protein shake. It will help
you get more color and, of course, antioxidants
to prevent aging by hghting off free radicals in
your body. MS&F
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XT3 is a scientifically-based advanced formula with cutting edge
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maintenance of carnosine in muscles. The patented ingredients in
XT3 are clinically proven in both aerobic and anaerobic exercises to
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Creapure
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POWERED BY:
EVERY ATHLETES
SECRET WEAPON
By Linda Hepler, BSN, RN HEALTHBEAT
If youve been wondering whether you might have sleep apnea, but just havent found time to
make an appointment at the sleep lab, it just might be time. Added to previous research that untreated
sleep apnea can lead to high blood pressure, diabetes and heart disease, a new study from the
UCLA School of Nursing has found that people suffering from this condition have weaker brain blood
ow, which may lead to brain damage.
Sleep apnea, which causes a host of health problems, is a serious disorder that occurs when your
breathing is repeatedly interrupted while you sleep, sometimes as many as hundreds of times per
night. Symptoms include daytime sleepiness, loud snoring (and sometimes even gasping), nighttime
awakening, depression, anxiety and headaches. The condition is often treated with a continuous
positive airway pressure (CPAP) machine, which delivers a continuous ow of air into your nose,
helping to keep the airway open and breathing regular.
In the UCLA study, researchers measured blood ow to the brain in both women and men, both
with and without obstructive sleep apnea, while they were performing physical tasks, such as a hand-
grip challenge. When they looked at the results, those with sleep apnea, especially women, had a
much weaker brain blood ow response in activities that use the muscle-controlling parts of the brain
than those without sleep apnea a situation that, left untreated, can injure the brain.
IS SLEEP APNEA INJURING YOUR BRAIN?
Scientists at the University of Warwick in

England have discovered one of the ways in which
fruits and vegetables help to keep your cells
healthy. According to the researchers, our bodies
have a protein called Nrf2 that continuously moves
in and out of the nuclei of human cells to sense the
cells health and vitality. When the protein senses
threats in the cells health, it oscillates faster,
which increases the cells defense mechanisms,
including a rise in the level of antioxidants.
When the researchers introduced compounds
found in vegetables such as sulforaphane
(found in broccoli, cauliower, Brussels sprouts,
cabbage and kale) and quercetin (found in onions,
apples, berries, cauliower and cabbage) to the
Nrf2 protein, the speed of oscillation increased
markedly improving cellular health and
potentially preventing disease.
Another great reason to include at least ve
servings of fruit and veggies in your daily diet!
FRUIT & VEGGIE POWER
Small Weight
Gain Can Cause
BIG Problems
Think that freshman 10 or middle-

aged spare tire doesnt matter as long
as you arent obese? Well think again,
say researchers from the Mayo Clinic
in Rochester, Minnesota. While a small
amount of extra weight put on over an
eight-week period of time didnt change
cholesterol, insulin or blood sugar
results in those who participated in a
recent study, it did cause an elevation
in blood pressure.
The study, conducted on healthy
people ages 18-48, found that even
a small weight gain of 5-11 pounds
resulted in an increase in systolic
blood pressure. This number, the top
number in a blood pressure reading,
rises during exercise or during times
of mental stress. While at one time,
medical professionals thought it less
important than the diastolic blood
pressure (or bottom number) when
diagnosing high blood pressure, a
condition if left untreated can lead to
stroke and heart disease it is now felt
to be just as important.
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blood pressure was higher in those who
gained weight mostly in the stomach
area.
What Are The Five
Healthiest Things You
Should Do Every Day?
Think youre too busy to be healthy? Dr. Peter
Edelstein M.D., FACS, FASCRS, who is the Chief
Medical Ofcer for Elsevier, the world's largest publisher
of scientic and medical content, said, No matter where
you live, how much money you make or how busy your
day is, there are simple things everyone can do each
day to boost their immune systems. So, if you could do
just ve things every day to keep yourself healthy, what
should they be? Here are Dr. Edelstein's suggestions:
1. Eat A Peach. Okay, it doesnt necessarily have to be a
peach per say, but getting a daily dose of a fresh fruit or
vegetables helps keep your immune system strong, which not
only helps prevent and hght infections, it's also an early line of
defense against the development of cancer. So it doesn't matter
whether you're at a healthy weight or overweight, active or a
couch potato: eat fresh every day!
2. Get Some Action. Of course, not every one of us hits the
gym for a 60-minute power workout at 6 a.m. each morning,
but choose to take the stairs instead of the elevator (at least as
many hights as you can, and then take the elevator). !nstead
of driving the two blocks for your lunch, walk. These little
episodes of physical activity really add up, and they help keep
your heart healthy, your blood pressure down and your immune
system strong. Simply walking for as little as 30 minutes three
times a week has been shown to truly improve and maintain
your health.
3. Lather up. We touch door handles and handrails and chairs
and keyboards. We share phones and use someone's computer
mouse. We shake hands again and again. Then without
realizing it, we touch our faces, our mouths, our nose, our
eyes, many times throughout the day. To reduce your chance
of getting sick, simply wash with soap and water a few times
during the day (or use an alcohol-based gel if a bathroom isn't
nearby), and try to touch your face less often.
4. Take Your Medication. Heart disease, stroke, diabetes,
pulmonary disease and other conditions are major sources
of poor health, emergency hospitalizations and death. Most
medications aren't like aspirin, where you take a pill whenever
you have a headache. Your medications need to stay at certain
levels within your blood in order to help you. Always take
your medications exactly as directed. !t will not only keep you
feeling better, but also keep you out of the hospital and living
longer.
5. Get To Bed. Last but not least, make certain that you get
a full night's sleep by going to bed at a reasonable time. Lack
of adequate sleep weakens your immune system, making you
more prone to infections and less effective at screening for
cancerous cells, and may worsen dangerous conditions like
high blood pressure. MS&F
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Technologically Advanced
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HEALTHMATTERS By Linda Hepler, BSN, RN
Scientists have long understood the anatomical differences
between men and women, but its only been within the past
10 years that theyve appreciated the vast biological and
physiological differences in virtually every body system
including the brain, said Marianne Legato, MD, FACP, Professor
Emerita of Clinical Medicine at Columbia University College
of Physicians and Surgeons in New York, and Director of the
Foundation for Gender-Specihc Nedicine at Columbia. The
size, structure and chemistry of the brain is different between
men and women," she explained. And it affects how men
and women behave. For example, both can hnd their way to
a destination, but women tend to use landmarks, like the big
red barn,' while men use geometric principles."
While gender differences (both the biological and physiologic
characteristics of being male or female and the social and
environmental aspects of masculinity or femininity) explain
some of our behaviors, the more intriguing issue is how these
differences affect our health and well-being. And as research-
GENDER
SPECIFIC
MEDICINE
The couple you just met has accepted your invitation to dinner.
Your wife is giving them directions to your house, but instead of
telling them that its on the west side of the street just south of the
stoplight (the best description in your opinion), she tells them its the
blue house just past the church in town. Whats up with that? Is it
just her, or do all women give such vague directions?
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delivers a Phyto Balance Blend for Healthy Antioxidant Support and
to Combat Oxidative Stress. The Men's formula is enhanced with a
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Endurance and Recovery. Max Men's Multi also provides
powerful Antioxidant Support for Mens health.
Max Womens Multi contains 25 Essential Vitamins & Minerals
Including 1,600 IU Vitamin D3. The Womens formula delivers a
Phyto Balance Blend for Healthy Antioxidant Support and to
Combat Oxidative Stress. It is enhanced with Feminine Blend for
Bone, Cardiovascular, Eye, Breast and Emotional Support.
Men and Women have very different needs when it comes to
health & wellness, it is important that you are taking a vitamin &
mineral formula that is specific to your needs. Max Men &
Womens Multidesigned specifically for you.
based knowledge of these differences
is expanding, it is crucial that doctors
begin to change the way that they
practice taking into account gender
rather than using a one-size-hts-all"
approach when preventing, diagnosing
and treating disease and illness in both
men and women.
The practice of gender-specihc
medicine" is a relatively new held, said
Dr. Legato, the importance of which
has been brought to public light several
times in recent history, such as the
1990s revelation that women and men
experience heart disease in different
ways. Not only was it found that the
risk factors for heart disease in women
differ in some ways than for men,
such as women with diabetes being at
far greater risk for heart disease than
men with diabetes, but also there is
a difference in clinical symptoms of
a heart attack. Women experiencing
a heart attack, said Dr. Legato, are
more likely to have pain in the upper
abdomen or back, nausea, shortness of
breath and weakness or unusual fatigue,
while most men have classic" heart
attack symptoms pain or pressure in
the center of the chest that may radiate
down the left arm and into the neck and
jaw. The long held idea that women
didnt get heart attacks until they were
very old, and that when they did, their
symptoms were the same as mens,
literally cost them their lives," she
added.
A more recent situation was a 2013
U.S. Food and Drug Administration
(FDA) alert regarding Ambien and other
sleeping pills containing the active
ingredient zolpidem. After receiving
a startling number of reports of car
crashes and sleep driving" linked to
women taking zolpidem over the years,
and following an incident in which New
York Governor Cuomos ex-wife Kerry
Kennedy was charged with driving
while impaired (toxicology reports
found traces of zolpidem in her blood),
causing an accident the FDA called
for doctors to lower the dosage of such
drugs when prescribing them to women.
The reason? Laboratory tests showed
that eight hours after taking medication
containing zolpidem, 10 to 15 percent of
women had enough of the drug in their
bloodstream to impair driving while
only 3 percent of men had enough of
the drug in their systems after a nights
sleep to impair driving.
Women and mens bodies process
and metabolize drugs differently," said
Kathryn Sandberg, PhD, director of the
Center for the Study of Sex Differences
in Health, Aging and Disease at
Georgetown University in Washington,
DC. We respond to drugs differently,
based on many factors, but dehnitely
specihc to sex," she explained. Our
liver enzymes are different, our proteins
that drugs bind to are different, our
body composition, especially of fat, is
different. We are different in so many
ways."
If youre wondering why it has taken
so long for sex differences and their
impact on health to come to light, its
mostly because historically, the medical
research that inhuences standards of
health care has been performed on
men, said Phyllis Greenberger, MSW,
president and CEO of the Society for
Womens Health Research (SWHR), a
national non-proht organization based
in Washington D.C., dedicated to
transforming womens health through
science, advocacy and education. Early
research was done in penal institutions
and in the military, both of which
consisted mostly of a male population,"
she explained.
And, according to Greenberger, it
wasnt really understood that there
was a difference in women and men
beyond the reproductive system.
Added to this was the hnancial cost of
including women in clinical research,
since hndings could vary according to
hormone levels at different points in
the menstrual cycle, necessitating many
more women than men be included in a
clinical trial to achieve signihcant results.
Protectiveness rather than prejudice
also came into play, said Dr. Legato.
10 Sex-Related Differences That Matter
When it comes to your health, its important to understand
the importance of sex differences. Here are some quick facts
that you should know from the Society for Womens Health
Research and the Foundation for Gender Specic Medicine:
1. Heart Disease: Both men and women are more susceptible to heart disease as
they age and heart disease is a leading killer for both. But women tend to have signs
and symptoms about 10 years later than men. And women are more likely to have a
second heart attack within a year of the rst one than are men.
2. Autoimmune Disease: 75 percent of those with autoimmune disease (a
condition where the bodys immune system mistakenly attacks healthy body tissues) are
women. These conditions include lupus, multiple sclerosis and rheumatoid arthritis, and
are in the top 10 leading causes of deaths and the fourth largest cause of disability
among women.
3. Osteoporosis: Women are not the only ones affected by osteoporosis, or bone
loss. At least one fourth of aging men are osteoporotic, with increased risk factors
including smoking, excessive intake of alcohol and steroid use.
4. Sexually Transmitted Disease: Women are more likely than men to contract
a sexually transmitted infection. The fourth largest number of new HIV infections in the
United States in 2010 was among African American women aged 25-34 having
heterosexual contact.
5. Alcohol Abuse: Women produce less of the stomach enzyme that breaks down
alcohol; after consuming the same amount of alcohol as a man, women have a higher
blood alcohol content, taking into consideration size. Women are the fastest growing
segment of the alcohol abusing population, and are more likely to experience more
severe withdrawal symptoms than men when trying to quit an addictive substance.
6. Autism Spectrum Disorders: Males are at greater risk for neurodevelopmental
disorders, such as autism and ADHD. Recent research suggests that the female brain
functions better than the male brain with similar problems affecting brain development.
7. Pain: Women tend to experience pain more acutely than men. Men in pain are
more likely to experience a rise in blood pressure, while women in pain experience an
increased heart rate.
8. Stress: Both men and women secrete stress hormones such as adrenaline and
cortisol in response to a stressful situation, such as an argument. But these hormones
evoke feelings of accomplishment in men and feelings of failure and anxiety in women.
Stress hormones also decrease more rapidly in men, allowing them to forget the
unpleasant experience quickly, while womens levels decrease more slowly, making
them remember the stressful experience for a longer time.
9. Musculoskeletal System: Women athletes have been found to injure their
knees as much as two to eight times more frequently than males. This is due to a wider
pelvis, causing women to hyperextend the knees to keep their balance, and laxer joints,
especially during certain phases of the menstrual cycle, as well as weaker hamstrings.
10. Skin: Women have thinner skin than men, particularly after menopause, and
women experience wrinkling in relation to smoking more often than men. Men are more
likely to have skin cancers, including melanoma, basal cell and squamous cell cancers.
Melanoma in women is seen more frequently on the legs and hips, while men have
more lesions on the neck and ears.

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Women were excluded from research because of the fear that
they would become pregnant during a clinical trial of a drug,
with potential harm to the fetus.
While a United State Public Health Service task force
concluded in 1985 that exclusion of women from clinical
research was detrimental to womens health, and a 1986
National Institute of Health (NIH) mandate required women
to be included in NIH sponsored clinical research, theres still
a long way to go, said Greenberger. Even though women
are included in clinical research proportionate to their
representation in the population these days, analysis of results
by sex of subjects is rare. And it was only in 2012, she added,
that the FDA signed into law the requirement that there must
be reporting and accounting of clinical trials by sex, race and
ethnicity.
Most recently, according to Greenberger, is the NIH mandate
to include both sexes in animal research. Were holding both
the N!H and the FDA's feet to the hre to walk the walk, not
just talk the talk, she said.
Whats the take-away message? Dont assume that your
doc is aware of gender-based differences, and learn as
much as you can about these differences in conditions that
affect you (a good place to start is by logging on to SWHR
at WomensHealthResearch.org or the Foundation for Gender
Specihc Nedicine at GenderNed.org). Overall, it's taken a
long time to convince the medical establishment that gender
differences are important when it comes to preventing,
diagnosing and taking care of patients, said Dr. Legato. But
its starting to happen now. MS&F
MAXWORKOUT By Dana Robinson Photos by JamesPatrick.com
STOP
SITTING
START
MOVING!
Sitting has become a big part of living in
the modern world. We sit during our morning
commute, for 8+ hours at the ofce, more
sitting on the commute home, then its onto the
couch to relax with a little late-night TVwhile
we sit.
A one-hour daily workout is about all
most people have time for to counteract all
of that sitting, but a recent study published
in Mayo Clinic Proceedings revealed that
a one-hour workout only combats about six
hours of sedentary behavior. While avoiding
long stretches of sedentary activity is all but
impossible, the next best thing you can do for
your health is integrate more physical activity
into your daily routine.
THE COMMUTE
Since you can only move your body so much when youre behind the wheel or on the train, its best to
get a little more activity in your day before you even start your commute. Instead of going through the
drive-through for your morning coffee, try going inside to place your order. Yes, there will most likely
be a line, but those few minutes you spend in the queue are actually far better than sitting. Standing
provides better blood ow and less mobility impingement, says Jobim Zapico, a CrossFit coach-
turned-leadership coach and co-owner of Performance Revealed. When standing vs. sitting, you are
activating your abdominals. More importantly, you are not in a position (sitting) that may result in tight
hamstrings, a tight thoracic spine and tight shoulders, as well as poor positioning of your hips.
And the next time you rush to procure the last seat on the traindont. Standing up during your
morning ride will not only burn more calories than sitting, but it will also improve circulation.
AT THE OFFICE
The ofce is where the bulk of the days sitting comes into play.
A treadmill workstation would be the perfect solution to the
problem, but if your boss is unwilling to make such an investment
youll have to nd another solution on your own. Michael Ross,
a sports medicine physician, recommends setting a timer to go
off throughout the workday to remind yourself to do something
anything active. If you get up from a chair and feel stiff after 30
minutes, set your timer for 30 minutes, says Ross. If you have
stiffness after an hour, set the timer for one hour. He suggests
stretching periodically and making use of muscles that arent
being engaged while youre sitting, such as the abdominals. (For
an hour-by-hour guide to working out while youre at work,
check out the Ofce Exercises on the following pages.)
AT HOME
Relaxing, at-home activities, such as talking on the phone
or watching TV, can actually be used to get your heart
pumping. The next time you pick up the phone for a
chat session with your best friend, simply walk around
the house or up and down the stairs while you talk.
Cant stand it when commercials come between you and
your favorite TV shows? Use these breaks to squeeze
in a few crunches or squats until your program returns.
These tidbits of physical activity will not only strengthen
your body, but they will also deepen your breath. And,
according to Gabi Rose, a weight-loss, htness and
lifestyle coach, deeper breath leads to a metabolism
thats more engaged, as well as a heart and lungs that
run more efhciently. !t also keeps our stress levels down
and helps us rest and sleep better at night, says Rose.
When your breath and your body are operating at their
highest levels, you'll hnd it's much easier to take on the
challenges of the day.
Counteract all that sitting you do morning,
noon and night by incorporating physical
activity wherever you can. Plus, check out
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Lisa Reed, owner of Lisa Reed Fitness, created the Ofce Power Hour Fitness
plan a series of one-minute at-the-ofce exercises that can help you work a
little more movement in throughout your day. Set an alarm to go off every hour
and follow the workout plan listed here!
9 A.M. PLANK + STRETCHES: Hold plank
position for one minute, followed by gently
stretching out your chest and reaching your
arms up over your head.
10 A.M. SQUATS: Perform squats for one
minute using a stability ball or the back of
your ofhce chair.
11 A.M. TRICEP DIPS: Sit in your chair
and slowly adjust so your hips come forward
(1-2 inches) off the chair. With your palms
facing down and hngertips toward the hoor,
bend your knees (easier) or keep them
straight (advanced), while lowering your
hips towards the hoor by bending at your
elbows. When your elbows form a 90-degree
angle, return to starting position by pushing
up and extending your arms.
OFFICE
EXERCISES
12 P.M. STAIR CLIMB: Jog down a
hight of steps lightly, then skip a step on
the way back up and lunge. !f you don't
have stairs available, do lunges instead.
1 P.M. BICEP CURL TO OVERHEAD
PRESS: Place any kind of light weights
in your hands (coffee mug, water bottle,
stapler, etc.). With your palms facing
up, bend at the elbow to a bicep curl
and immediately turn palms out to a
shoulder press over your head fully
extending your arms. Follow with a few
arm stretches.
2 P.M. DESK PUSH-UPS: Place
your hands on the desk, keeping them
slightly wider than shoulder-width apart.
Extend your legs behind you. Keeping
your core engaged, slowly lower your
chest towards the desk. Once you touch
your chest to your desk exhale and
begin pushing down through your hands
to return to starting position.
3 P.M. STRETCH: Extend both arms in
front of your body and rotate your wrists
clockwise, then counterclockwise. Then
stretch the hngers by extending your right
hand in front of you (palm facing away
from the body), and using your right hand
to pull the left hngers back towards the
body (you should feel a slight tension in
the forearms). Repeat the process with
your right hand.
4 P.M. STAND AND BALANCE:
Balance on your right foot for 30 seconds,
then repeat on your left foot.
5 P.M. CRUNCHES: Lie on your back
and place your hands behind your
head. Pretend that you have an apple
under your chin and perform a slow and
controlled crunch up with a big exhale on
the way up and slowly descend, keeping
your core tight. MS&F
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MENTALLYFIT By Jude Bijou, MA, MFT
11
WAYS
TO LIVE
A LONG,
AWESOME
LIFE
According to recent studies, happiness increases longevity.
Many old wise beings conrm that having a positive attitude
is a secret to feeling good, dealing with illness and keeping
themselves active. Here are my own 11 suggestions that will
help keep you young by increasing the amount of happiness
you feel.
1
HAVE GOOD COMMUNICATION; DONT ARGUE
When you need to speak up about an issue thats
bothering you, adhere to Attitude Reconstructions
Four Rules of Good Communication: (1) Speak in
Is that is, talk about how you feel, rather than
blaming others; (2) Be specihc, and don't over-generalize with
always" or never"; (3) Focus on kindness, not negativity; (+)
Truly listen to the other individual. With practice you will reap
undeniable benehts.
2
DITCH YOUR NEGATIVE THINKING
Giving appreciations, praising and expressing
gratitude spreads good vibes. When you're thinking
of saying something negative, look for what you
like, and focus on that. Studies show that gratitude
actually increases psychological and physical well-being.
3
ABIDE BY THE THREE ULTIMATE ATTITUDES
Each time you align your thoughts, words and deeds
with one or more of the following three attitudes,
the result will be a shot of joy, love and peace:
(1) Honor and love yourself; (2) Accept other people
and situations; and (3) Stay present and specihc.
4
HANDLE EMOTIONS PHYSICALLY
AND CONSTRUCTIVELY
When you feel victimized or sad, just allow yourself
to cry; you'll feel better and have more room to
experience joy. Don't think or speak poorly of others
when you feel angry. !nstead, move out the emotional energy
by hitting, stomping, pushing or yelling in a safe place, of
course. When you are gripped by anxiety, worry, insomnia or
panic, make yourself shiver, quiver, tremble and shudder. !t
seems silly but it really works.
5
ACCEPT DONT FIGHT WHAT IS
Accept that People and situations are the way they
are, not the way I want them to be, and then take
the appropriate action. After accepting what is, you
can look within for direction about whats true for

you about the specihc situation. Now you will be able to speak
up and take action with conhdence.
6
TAKE TIME OFF
Doing nothing gives you a break from all the activity
and distractions, and lets your body and mind
integrate your experiences. Taking time for your
brain to rest contributes to happiness. Naybe that
means a solo hike or walk on the beach, maybe meditation,
maybe nothing but vegging out and taking a nap.
7
MOVE YOUR BODY
Walking is good. Exercise is good. Team sports are
good. Too much sitting or sleeping is not great for
our bodies, muscles, organs, bones and minds.
Noving the body on a regular basis is what we
humans were built to do. That means not just moving from
the bed to the kitchen table to the computer. Research shows
that sitting is the new smoking when it comes to decreasing
life expectancy.
8
LAUGH OFTEN
Researchers are hnding that laughing releases
stress, lifts our spirits and connects us with other
people. We have a choice. We can laugh, we can
cry, or we can be blase and bored about the rich
surprises life presents.
9
CREATE A BUCKET LIST
Start doing some of the things you've always
wanted to do, and start now. We never know what
tomorrow will bring, so it makes sense to treat
ourselves well now because when we die, our
bucket list also expires. Of course, that means being hnancially
responsible so you can continue to travel, take courses, learn
a new skillfhobby or follow your dreams.
10
VOLUNTEER
Helping others or getting involved in some
cause outside yourself is good for your
heart and connects you to your world.
Contributing to a group that holds similar
values is an excellent way to step outside of your own life,
issues and preoccupations. Selhess giving is a guaranteed way
to increase feelings of love.
11
JUST GET OVER IT!
Life's too short to live in the past. !f you
want to enjoy the present and future and
live a nice long life, let go of all your regrets,
what ifs and spotty history - the injustices,
violations and hurts. As Don Henley so succinctly sings, Get
over it." MS&F
Jude Bijou, MA, MFT, is a respected psychotherapist,
professional educator and workshop leader. Her theory of
"Attitude Reconstruction" evolved over the course of more
than 30 years working with clients as a licensed marriage
and family therapist, and is the subject of her award-winning
book, Attitude Reconstruction: A Blueprint for Building a
Better Life. Learn more at AttitudeReconstruction.com.
maxmuscle.com
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STAYACTIVE By James Patrick, FitModelGuide.com
The most important and core facet or
characteristic of a successful personal brand is the
ability to act to take action. By take action, I
want to make a clear distinction between lling
your day with things that take up time to make you
seem like youre getting things done versus actually
accomplishing tasks that push you closer toward
achieving your goals.
What does your average day look like? How much time
do you spend on Facebook chatting? How often are you
checking your Instagram feed and updates to see how
many likes you got on your latest photo? How many
hours do you spend looking at an e-mail, trying to think
of a clever passive aggressive response before sending?
Are you back to checking your Facebook at this point?
Then you, of course, have to check your Twitter feed to
see if your latest tweet got any retweets.
You could spend an entire day doing exactly that.
Believe me, I spent quite a few of them when I was
unclear about where I wanted to go or what I really
wanted to get done. An entire day spent going with
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accomplishing anything.
The other option we have is to focus on more than
simply getting things done. We can actually engineer,
accomplish and make things happen for our goals and
ourselves. We can publish that blog weve been mulling
over. We can send off that media pitch to the publication
we want to be working with. Better yet, we can call the
publication to make sure they received it and to see if we
can get an in-person meeting.
We can attend an industry event and not stand around
in the corner of the room with people we know but
instead approach someone new and form a brand new
connection. We can research a new client we want to
work with and learn about who they are, what they do
and how we can best align our services with them. We
can get our portfolio printed out and actually attend that
Take
Action
Today!
Tips on how to be a
VXFFHVVIXO WQHVV PRGHO
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portfolio review weve known about and
have avoided for months. We can put
together that demo reel, get those new
business cards or put our work out there
to be judged.
Spending countless hours trying to
build a big social media following does
not directly translate into business.
Posting a lot of self photos in front of
your bathroom (or gym) mirror may get
you some notice but wont necessarily
get you recognized and almost certainly
will not translate into business.
Take an inventory of your time that
you spend throughout your day. It is
fascinating to see how much time you
spend doing things that seem like work
but instead are just keeping you busy.
Then, plan how you can reallocate
a majority of that time to what you
really need to be doing to accomplish
your goals. Successful individuals and
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make things happen.
Now lets make a hypothetical
situation. Lets say you decide to put
yourself out there. You pull together
your materials you put them up for
public perception, you place them in
front of magazine editors, agency reps
and ad agencies. And lets also say
that along the way you made a huge
mistake. You set out to do something
totally new and foreign to you and you
just crashed and burned. You failed
miserably.
Despite how painful the thought of
that is, my response to that is good.
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myself as a photographer I made more
than a few mistakes and I crashed quite
often at the beginning. I worked on
projects that I really should not have,
I signed contracts that tied me into
deals I did not want to be a part of, I
undervalued my work often, I fell for the
line there is a great potential for a lot
more work down the road if you help us
out now a number of times, and the list
goes on.
For some reason, we were also
conditioned never to mess up. Dont
mess up on your class assignments,
dont mess up on this project youre
working on, just dont mess up, period.
I, however, am encouraging you to set
out and try to do things that you might
not be able to do, despite how counter-
intuitive it seems. If you are not making
mistakes, if you are not failing, then
what are you actually doing? You are
obviously not out there taking risks.
No one who takes risks in business
(or life) is 100 percent successful.
And if they are they are really not
taking risks at all. If you are not out
there taking risks, are you really
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able to act? As a talent or solopreneur
setting out to achieve your goals, you
need to take that risk to stand out from
your competition.
You need to take that risk of
potentially failing with what youre trying
to do. The risk of trying to interact
with someone new, to contribute to
something that matters to you, to put
your work out there for critique and
criticism, to potentially even upset
someone with what your goals are and
what youre attempting to accomplish.
If we distill down what we do so that
no one is offended or upset ever, then
we become too general and most likely
too bland for anyone to ever care about
or pay attention to. The true goal is to
focus on those prospective clients and
target audiences that matter to us in our
goals, to develop work that resonates
with them on their level. So you need
not fear about failing miserably. In
reality, you should be more scared about
not failing ever.
Focus on the biggest goals you can
set and take action every day to get you
closer to achieving them.
So before you check your Facebook,
Twitter, Instagram or e-mail again,
ask yourself what could you really
accomplish before the end of the day?
What could you accomplish by the end
of this week, this month or this year?
Then take action. MS&F
FOCUS ON
THE BIGGEST
GOALS YOU
CAN SET
AND TAKE
ACTION
EVERY DAY
TO GET YOU
CLOSER TO
ACHIEVING
THEM.
Fit Model Guide:
How to Get Published
This book is lled with expert tips and
opinions on how to get published!
From understanding the publishing
industry, to researching and targeting
your audience, to creating stronger
submissions, this guide gives you the
information and tools to better pitch
yourself to the magazines you want
to work with.
This guide features interviews with
multiple magazine editors, published
tness talents and marketing and
communication specialists - all
providing you with the insights you
should know about piecing together
your marketing efforts for magazine
work.
Purchase your copy of the e-book at
FitModelGuide.com.
MAXCHAMP By David Calhoun, 2013 MaxForm Life Challenge Champion
Let me start this month's
column by saying congratulations
to Jenny Broers on being the 2014
MaxForm Life Challenge winner!
You deserve it! You have had an
amazing transformation and story!
I wish you the best of luck on your
journey and pray that you continue
to do well. This is going to be an
excellent year for you. I cannot
wait to see your face on the cover
of MS&F magazine.
Well, what a fun year it has been
for me. I got a chance to meet
some truly amazing people and
do some amazing things. Winning
the 2013 MaxForm Life Challenge
contest has not only saved my life,
but it saved my family's life. It has
brought my father and I closer
than we have ever been; we are
still cheering each other on and
pushing each other to new limits.
Without the MaxForm contest I
do not know where my family or
my health would be. I honestly
do not think I can be any more
content with where my life is
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right on track. I realize that the
MaxForm contest is so much bigger
than I can put into words, and
I certainly realize the contest is
much bigger than my family and I.
You will see what I mean,
Jenny. Winning the MaxForm
Life Challenge contest is going
to be one of the most humbling
experiences of your life! Being able
to help somebody go through what
I struggled with my whole life is
one of the greatest feelings I have
ever had, and brought a tear or
two to my eyes.
CONGRATS
& A BIG THANKS
Find 2013 MaxForm Life Challenge Champion, David Calhoun, and many others like him on MyMaxMuscle.com.
P
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o
t
o

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J
a
m
e
s
P
a
t
r
i
c
k
.
c
o
m
Dreams are coming to life,
goals are constantly being met
and I would have to say it has
been one heck of a good year
for me. I am always having to
raise the bar and dream bigger.
It gives me goosebumps, I
cannot wait to see what is
next in my journey. I am
a combination of excited
and sad all at the same
time to end this year.
Part of me wants to live
in this beautiful moment
and the other part of
me is extremely eager
to see what is next! I
know that this is only
the beginning of
something absolutely
amazing for me!
More importantly,
I would like to
thank Max Muscle
for believing in
me and giving me
the opportunity to
represent their company
this year. It means the world to
me and I am extremely grateful.
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has come from winning has
helped me reach some of my
dreams. I am having a really
hard time putting my gratitude
into words, so here goes: from
the bottom of my heart thank
you, thank you, thank you Max
Muscle for changing my life in
the best way possible! Thank you
Max Muscle for all you have given
me this year. I appreciate it more
than you will ever know!
Yours truly,
David Calhoun III MS&F

TURBO CHARGE
YOUR PRE-WORKOUT
With Max Creatine to Maximize your Results
Decades of research and thousands of published scientific studies
have shown that creatine monohydrate is a benchmark ingredient
for sports performance. Creatine monohydrate has been proven to
be safe and shown to increase muscle strength, size, speed, weight
gain and overall muscle morphology.
Max Creatine Monohydrate is just what you need to take your
training to new levels of intensity and help you push to reach your
muscle building goals. Creatine monohydrate is the form of
creatine that has been primarily studied for safety, stability, absorp-
tion and effectiveness. Out of all of the different forms of creatine
currently available, creatine monhydrate remains the best option.
Most pre-workouts dont contain enough creatine so supplementing
with a pure monohydrate like Max Creatine Monohydrate is a
great cost effective option that will help maximize the effects of both
pre-workout and post-workout recovery.
Max Creatine Monohydrate contains only the highest quality,
HPLC tested, 99% pure micro-crystalline creatine monohydrate.
Turbocharge your pre-workout with Max Creatine Monohydrate.
Available in 250g and 500g sizes.
Key References
1. Terjung RL, Clarkson P, Eichner ER, et al. American College of Sports Medicine roundtable. The physiological and health effects of oral
creatine supplementation. Med Sci Sports Exerc. 2000 Mar;32(3):706-17.
2. Bemben MG, Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Med. 2005;35(2):107-25.
3. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Moc Cell Biochem. 2003 Feb;244(1-2):89-94.
4. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise.
J Int Soc Sports Nutr. 2007 Aug 30;4:6.
*Based on Max Creatine 500 gram size at $15.99 SRP
MAXRESULTS By Jackie Classen Photo by LMJ Creative Expressions, LMJCreative.com
Winston Johnson, 59, is what you
might call a late bloomer: someone who
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he approaches his life, relationships and
goals. Winston is proof that sometimes you
just get better with age. In fact, Winston
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journey until he was nearly 50 years old,
proving its never too late to get in shape
and follow your dreams.
Winston is an easy-to-like kind of
guys guy. Hes rugged, funny and hes
comfortable in his body; its a body hes
worked very hard to earn. Born in Moab,
Utah on March 10, 1955 and raised in
Colorado hes always been athletic and as
a kid played virtually every sport, but his
youthful passion was always wrestling.
In fact, he was offered a scholarship
at Western State out of high school for
wrestling, but decided instead to start a
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years as a welding foreman.
Just because Winston was always interested in sports and
worked hard at a physically demanding career doesnt mean
he was always in great shape or had the best of healthy living
habits. He was much like the rest of us: he worked long hard
hours on the job, started a family and tried to juggle the
stresses of life.
Winston came from a large family; hes one of 13 kids and
has eight sisters and four brothers but hard times and hard
living also created a strong family history of alcohol addictions,
lung disease and cancer. Winston faced these challenges,
including life as a single parent to two small children. Life
wasnt easy, but you do what you have to do to make it work.
Years ago, Winston gave up drinking.
Around age 50, weighing about 180 -190 pounds at 5 foot
7 inches and as an out of shape middle-aged guy, Winston
announced to his grown son that he was going on vacation to
Mexico in a couple of months for a friends wedding and he
needed to hit the gym so he could get his six-pack back.
His son laughed at him and said he couldnt do it. That may
sound a bit heartless and cruel, but Winston said it was actually
the opposite. His son knew him well and understood this
was exactly what he needed at the time a push in the right
direction a little motivation so to speak. Winstons son and
daughter have been nothing but his best supporters over the
years, but his son seemed to know inherently that this kind of
response would get under his dads skin. Winston does not like
to be told he cant do something.
Hell bent on proving to the world he could get his six-pack
back, Winston got busy doing the only thing he knew to do: run
and do abdominal work. I reverted to what I used to do as a
young wrestler, wed run and do core work. So I ran and ran.
He was doing daily runs and then two hours of abdominal work
59 AND
GOING
STRONG
Max Muscle Colorado Springs
customer proves that age is just a
number when it comes to achieving
tness goals and six-pack abs!
"I am determined
to never stop
training, lifting,
or living each day
to the fullest. I
am glad to be
an inspiration
regardless of age."
Winston Johnson
per night, but he wasnt eating nearly enough and certainly not
eating clean. I didnt understand the nutrition part, nor did I
know how proper supplementation could help me maximize my
results, Winston said.
While Winston got busy working out, he wasnt doing it
correctly, and consequently he lost lean muscle along with
excess fat. In the end, he took the vacation leaner but not
with the six-pack hed envisioned.
After the trip, his friend Becka Morrissey got him interested in
competing in bodybuilding while he cheered her on at her hrst
competition. She introduced Winston to her friend Luis Santa, a
bodybuilding pro, and it was Luis who saw something special in
Winston and encouraged him to eat and train properly. Winston
was intrigued and agreed to follow Luiss plan to the T.
Under the guidance of a seasoned professional, Winston
started eating to gain muscle and Luis and his friend Robert
Mitchell started training him in the gym. He learned to eat more
and to eat better. He learned discipline and how to lean down
and develop muscles.
Two years after his son told him he couldnt get his six-pack
back, Winston competed on stage at a lean 138 pounds at the
Colorado Natural Championships and took home 2nd place in
the Open and 3rd in the Masters. This was nine years ago and
it felt very good to prove to himself and everyone else that its
never too late to be your very best.
When he was 57, Winston changed up his training and
nutrition once again thanks to the help from his girlfriend and
!FBB Pro Delia-Pashaii NcNeil, who hnally got him to see how
he needed to cut cardio training back even more and vastly
increase his protein consumption and overall calories. In 2013,
Winston went from competing at 143 pounds to hitting the
stage on July 19 at the USA's at 165 pounds conhdently taking
10th place in the Masters.
How does a guy at 57 years old put on 22 pounds of lean
muscle naturally in a year? According to Winston, With a
ton of hard work, focused discipline, a 6,500 calorie clean
nutrition plan and great supplements. Thats how! He had to
eat (and eat right) and had to put in the hard time at the gym,
religiously. There is no easy way or magic pill, he said.
For another competition in Pittsburgh, Winston trained daily
in the gym for two hours, working on one body part, and he
took every third day off to recover. He ate every two and a half
hours, not an easy task for a man who travels days at time and
works on the railroad. Finding a gym to work out in is even
a challenge as he often works days at a time in remote rural
areas in Wyoming and Kansas!
Earlier this year, Winston was sidelined by an elbow-shoulder
injury, but thankfully he is already back at 100 percent.
Whats ahead for this master of the Masters? Hes not
stopping anytime soon and hes in the best shape of his life. He
has forged life-long friendships and has a team of family and
friends who believe in him. Winston has his eye on winning
his pro card by age 60! He also intends to prove to all the
nonbelievers out there that he can gain an amazing additional
20 pounds of lean muscle and step up on stage lean and well
dehned.
After years of learning to read his body, Winston can hnally
say he knows his body and how it reacts to nutrition, weights
and proper supplementation, but it took years to hne-tune this
process.
His friend and mentor Luis Santa hrst saw the potential
10 years ago and once told Winston, What I see in you is a
champion and if youll listen to me Ill tell you how to do it.
Winston listened, he believed and he worked hard. Hes living
proof that some things just get better with age! MS&F
With Max Creatine to
Maximize Your Results
maxmuscle.com
MAXRESULTS By Jackie Classen
Shes not sure how it happened, but
slowly over the years, Bernice Blackman
of Colorado Springs stopped realizing
her weight was steadily increasing and
her activity levels were just as steadily
decreasing. Busy with life, having babies,
caring for a family and dealing with the
stress of a deployed husband, her life
somehow started to accumulate and take
its toll on her health, appearance and self
esteem, until she was hrmly rooted in
denial that she even had a problem. Then
one day, she looked in the mirror and said
that is enough.
Late in 2011, at 289 pounds, 5 foot 3
and 48 years old, Bernice found Farrells eXtreme Bodyshaping
(FXB) Colorado Springs. She made the commitment, believed in
the possibilities, and was ready to make a change. She found
people who could and would support her on this journey and
committed to a new lifestyle.
Has it been easy? No way. There have been lots of obstacles
along the way; challenges that would have been too much for
many people.
Throughout the past few years Bernice has had to learn
to adapt exercises because of multiple problems including a
torn meniscus, deteriorating cartilage in her knee and a health
problem called osterchrondroma. None of this can stop Bernice.
!nstead she always hgures out how to adapt her workouts.
Even if she can only do 60 or 75 percent of a specihc move, it is
helping and it is working.
Early in 2012, Bernice came to Max Muscle Colorado Springs
to get a quality protein. What happened that day also made a
signihcant impact on her life in a positive direction.
In the past, Bernice felt judged by others in a negative way
because of her weight. She was intimidated to walk into a sports
nutrition store and ask for help. She was scared and worried
shed be judged again, or even worse, ridiculed. Instead she met
Dan Classen (the store's previous owner) who proved to her that
ADAPT
& PUSH
ON!
Max Muscle Colorado Springs
customer proves that slow and
steady wins the race, even in spite
of constant setbacks!
day that he was pleased to meet her, there to help her in her
sports nutrition and htness goals and happy to answer any and
all of her questions. Dan set her up with MaxPro, Vit-Acell and
Essential Omega.
With FXB and Max Muscle Colorado Springs, Bernice lost 62
pounds. What is even better is she has discovered she feels
better when she exercises, has learned how to eat and control
her portions and her conhdence has increased exponentially.
Today, Bernice is still making huge progress on her htness
journey! She has had set backs, including three surgeries in the
past year, but Bernice believes in the Adapt and Push On" motto
that has gotten her this far. Making healthy choices is no longer
something she does only while on a diet. Now, healthy living
is her life. She went rock climbing, rappelling, free swinging and
mountain biking this past year with friends and continues to
inspire and motivate others with her herce determination.
I know I have a lot more weight to lose and I have had some
struggles over the last year, but I have never given up, Bernice
said. I am doing things that I never dreamed that I would be
doing. It is a great feeling to have the support from everyone
throughout my journey. Max Muscle has also been a huge
support to me. I am loving life and cant wait to see where my
journey will take me. MS&F
POWER
3
Scientifically Advanced Creatine
CX3 was specifically designed to help athletes increase
strength, power and performance. CX3 is the world's
first scientifically engineered creatine featuring the
proprietary CX3 Triple Blend a multi-source creatine
hybrid including two patented forms; Creapure
Creatine Monohydrate and Creatine MagnaPower
plus creatine pyruvate. Key synergistic ingredients

including ribose, taurine, alpha lipoic acid and
cinnamon extract complete a technologically advanced
formula that supports explosive energy production
and muscle growth, increases muscle strength,
endurance and proven sports performance.
Whether you are a serious athlete looking for a natural
competitive advantage or you want to improve your
own physical performance, try CX3 and experience the
results for yourself.
By LaRue Novick FOODFOCUS
HEALTHY
NEVER
TASTED
SO GOOD!
Firehouse Subs, one the nation's fastest growing franchises,
rolled out a Hearty & Flavorful under 500 calorie menu this
year. And, oh, how sweet (and sometimes spicy) it is.
You're in a hurry and you need to eat something quick!
But you don't want that 'something' to totally bust your efforts
to lose weight and live a healthy lifestyle. Well, you're in
luck. At least if you live in one of the 43 states (and Puerto
Rico) where there is a a Firehouse Subs. Don't
worry, if you don't have one near you
yet, the company's goal is to have
2,000 restaurants by 2020. They
currently have 825.
OK, back to those healthy
food choices... The owners
of Firehouse Subs, Robin and
Chris Sorensen (brothers and
former hrehghters), spent a
year developing an optional
menu for the health conscious.
The result is a menu with 10
different tasty choices (six subs
and four chopped salads) all under
500 calories.
The savory subs are served on whole wheat
buns and feature Duke's Light Mayonnaise.
Items include the Sriracha Beef (480 calories)
made with USDA Choice roast beef, the Hook &
Ladder Light (450 calories), which is a lighter
version of the restaurant's most popular
sub, and consequently is the most popular
of the Hearty & Flavorful menu so far;
Captain Sorensen's Datil Pepper Grilled Chicken
(430 calories) and the Turkey & Cranberry (495 calories), which
is perfect for this holiday season. The portion size for the hand-
selected premium cuts of meats is a heaping 4 ounces and
it's steamed a la Firehouse Subs' style to enhance the robust
havors and have you smacking your lips for more.
Maybe you considered subs on the "do not eat list" for your
diet. But the Hearty & Flavorful menu choices are great options
for htness and health nuts particularly after a grueling workout
or racing event or whenever you need a quality meal but don't
have time to cook one yourself. "[This menu] is bringing new
customers in who wouldn't have typically thought of Firehouse
Subs as an option," said Robin, whose favorite Hearty &
Flavorful sub is the Sriracha Beef, and whose daughters are so
excited about the new menu that they eat at Firehouse far more
frequently now. "We want to be people's hrst choice for lunch
and dinner."
In addition to healthier eats, every Firehouse
Subs restaurant has a touch-screen operated
Coca-Cola Freestyle fountain that features 70
low-calorie options, including a diet version of
Firehouse Subs' signature Cherry Lime-Aid. The
Sorensen family and the reps at Coca-Cola spent
meticulous hours perfecting that formula.
WHAT'S IN A BRAND?
Chris and Robin's family heritage of
hrehghting goes back 200 years. Their
father, Rob Sorensen, is a 43-year
retired hre captain and serves as
the company's chaplain. He lended
a helping hand when his sons
opened their hrst Firehouse Subs in
Jacksonville, Florida 20 years ago.
Each restaurant rehects the company's
mantra of "Founded by Firemen"
with things like hand-painted murals
that tell the stories of local hre
departments, clever sub names (Hook &
Ladder, The Engineer) and hrehghting equipment.
The company's dedication to being the absolute best in the
business and providing excellent customer service has garnered
numerous accolades including being names No. 1 in overall
customer satisfaction, customer carryout experience, customer
dine-in experience and staff attentiveness and friendliness by
Empathica. "We have a lot of great competitors, but we have to
say, we're the best one," Robin said. Then he quipped. "Mama
always said I was special."
Captain Sorensen's
Datil Pepper Chicken
Hook & Ladder Light
Turkey & Cranberry
Sriracha Beef
Ninety-four percent of Firehouse Subs
customers prefer subs with cheese and mayo,
but if you are wanting to cut some additional
calories from the Hearty & Flavorful menu
items, just ask for no cheese and easy mayo.
maxmuscle.com
Scientifically Advanced Creatine
POWER
3
SOME LIKE IT
REAL SPICY!
GIVING BACK
According to research conducted at Penn State, eating foods
spiced with hot sauce can increase your metabolic rate by
up to 20 percent. Having one spicy meal or
snack every day forces your body to work
harder to burn calories. It's like working out
without even knowing you're doing it!
Firehouse Subs is known for having
a bevy of spicy sauces at your
ngertips. Captain Sorensen's Datil
Pepper Hot Sauce is a house
favorite. In fact, Firehouse
Subs produced more than
60,000 gallons of this ery-
sweet delicious sauce last year.
You can put it on your sandwich
or buy some to take home and
add to dishes that could use a
little kick! MS&F
Need another reason to enjoy Firehouse Subs' Hearty & Flavorful menu? In 2005,
the company founded the Firehouse Subs Public Safety Foundation, a non-prot
organization dedicated to improving the life-saving capabilities of public safety
organizations (police, re, rst responders, etc.) in communities served by Firehouse
Subs franchises. Through customer, private and franchisee donations along with
help from the foundation's benefactors, Chris and Robin Sorensen, the foundation
has donated just over $11 million to date. Much needed items donated through
this charity include all-terrain vehicles, boats,
automated external debrillators, body armor
and thermal imaging cameras.
As a customer, there are four ways you can
donate to this cause. You can participate in the
Round-Up program, where you can literally
round up your bill to the nearest dollar. Or you
can purchase a recycled pickle bucket for $2,
with 100 percent of the proceeds going to the
foundation. You can drop loose change in the
donation canister at the register or you can even
donate online at FirehouseSubs.com.
By Kim Miller, Co-Owner Fit Mom Diet VITALNUTRITION
In a comprehensive analysis of
human studies conducted by Harvard
School of Public Health, professors Dariush
Mozaffarian and Eric Rimm calculated
that eating about two grams per week of
omega-3 fatty acids found in sh, which is
equal to about one or two servings of fatty
sh a week, reduces the chances of dying
from heart disease by more than one third.
The American Heart Association (AHA)
recommends that sh be consumed twice
a week to reap the benets of lowering
your heart rate, blood pressure and
improving blood vessel function. The U.S.
Food and Drug Administration (FDA) states
that sh is a good source of omega-3 fatty
acids, low in saturated fat and high in
protein.
However, despite these benehts,
there has been great cause for concern
regarding the consumption of hsh,
particularly as it relates to the mercury
found in hsh and its detrimental effects
on the body. Mercury poisoning is a
type of metal poisoning and a medical
condition caused by exposure to mercury
or its compounds. Mercury is contained
in various products and environmental
factors, but one of the greatest risks of
mercury exposure is contaminated hsh.
FISH:
FRIEND
OR FOE?
The aftermath of radiation spills from
Japans Fukushima nuclear reactor caused
by the March 2011 earthquake and
subsequent tsunami sparked great debate
as to the safety of hsh for Americans.
According to a statement made by
the Japanese government, since the
earthquake, radioactive water continues
to pour into the Pacihc Ocean at record
levels three hundred tons per day
which is approximately enough to hll the
size of an Olympic size pool every eight
days. According to a report by the French
Institute for Radiological Protection and
Nuclear Safety, that initial breakdown
caused the largest single contribution of
radionuclides to the marine environment
ever observed. This water is infecting
wildlife as a result.
Debunking the Fear
OF Radioactive Fish
Nicholas Fisher is a professor at the School
of Narine and Atmospheric Sciences at
Stony Brook University in New York. Hes
been measuring radioactivity in seafood
since the Fukushima accident in March
2011. He authored a leading study that
found radioactive isotopes in 15 bluehn
captured from the Pacihc Ocean waters
BETTER CHOICES
Some sh are much higher in
mercury than others, including swordsh,
mackerel and shark. Other sh vary
in mercury content but are lled with
healthy omega-3 fatty acids that everyone
needs in their diet. A healthy diet should
include two 6-oz servings per week of the
lower mercury sh, whereas the higher
mercury-containing sh should be limited
to one 6-oz serving per month or less,
said Scottsdale, Arizona based Registered
Dietitian Brittney Clarizio. Clarizios top
ve choices of low mercury sh include
shrimp, canned light tuna, salmon,
pollock and catsh.
BOOST YOUR
SUPPLEMENT
With The Most important Anti-Catabolic Amino Acid
MMSNs Max Glutamine is pure, tested and verified crystalline
L-Glutamine powder. L-Glutamine is a non-essential amino acid
produced in the body naturally. It is considered non-essential
because our own bodies produce it, however, it is often depleted
due to training, stress, and poor diet. As a result research has
shown that athletes, and other active people often do not
produce enough glutamine within their liver to restore critical
glutamine levels within a reasonable time frame following
training. L-Glutamine is critical because it is the most abundant
amino acid in skeletal muscle and involved in more metabolic
processes than any other amino acid, primarily assisting in
muscle recovery.
Max Glutamine is the most important anti-catabolic amino acid
and is utilized to repair trained muscles and support the natural
production of human growth hormone, which is also important
to muscle recovery and gains. Max Glutamine also supports
intestinal health and immune system function, and allows for
more intense training.
Max Glutamine can be taken as a standalone product or as a
boost to your current supplement program. Train hard and get
the most from your workouts by helping your body properly
recover with Max Glutamine! Available in two convenient sizes,
400 G (80 Servings) and 750 G (150 Servings).
*Based on Max Glutamine 750 gram size at $39.99 SRP
near San Diego, California. Radioactivity
in the hsh that arrive in North America is
detectable, but just barely," he said. No
measurements we've made are a public
health concern. !f we found scary-high
levels of radioactivity we would report
them to authorities, but we're nowhere
near that."
!f radioactive levels in hsh are at
a minimum, does that mean that the
benehts far outweigh the risks? According
to Gavin Gibbons, a spokesperson for the
National Fisheries !nstitutes, a nonproht
organization backed by the hshing and
seafood industry, the answer is yes. When
environmental activists suggest that
consumers not eat a healthy protein like
seafood, they're doing more harm than
good." Gibbons sentiments are echoed by
a number of organizations, including the
AHA and FDA. Nary Ellen Bingham, Head
Sports Dietician at the University of North
Carolina, Chapel Hill, stated that, Fish
consumption is recommended because
of the EPA and DHA omega-3 fatty acids
that are benehcial for heart health. There
are environmental concerns with regard to
eating hsh, but this is the case for other
protein foods as well, such as chicken,
pork or beef."
Sustainable Seafood as
Means of Healthy Nutrition
Clearly many experts claim hsh can have
numerous health benehts; however, it's
confusing for the average consumer to
determine which hsh is best to purchase
and why. !n the 1990's an effort was
launched to promote sustainable hshing.
Wikipedia dehnes sustainable hshing as
seafood that is either caught or farmed in
ways that consider the long-term vitality
of harvested species and the well-being of
the oceans." What does that mean exactly?
Basically, it means that certain seafood
has been overhshed or caught in ways
that may cause lasting damage to our
oceans and marine life and it is in our best
interest to avoid consuming hsh caught or
harvested using those methods.
Sustainable hshing is a growing concern
and is being addressed by a variety
of organizations who advocate for the
safety of our marine life and oceans.
One such organization is Seafood Watch
(seafoodwatch.org), which is owned and
operated by the Nonterey Bay Aquarium
Foundation in Nonterey, California.
Seafood Watch helps educate on selecting
hsh that is hshed or raised with minimal
impact to the environment. The website
regularly produces lists of hsh that are best
choices, good alternatives and ones to
avoid based on the organization's mission.
By visiting the site, you can easily enter
any type of seafood you are curious about
to determine its sustainability and whether
it is recommended, which is great for
helping you make purchasing decisions.
Tim NcComsey, registered dietician,
personal trainer and owner of TRYN
Fitness in Carrollton, Texas, is an advocate
for including hsh in your diet and also
promotes eating sustainable seafood to
his clients. People need to be educated
when selecting hsh but keep in mind that
the benehts of eating sustainable hsh far
outweighs the downfalls," said NcComsey.
Farm-Raised Versus
Wild-Caught Fish
Another consideration when selecting hsh
is whether to purchase farm-raised or wild-
caught hsh. Farm-raised hsh are raised
commercially in tanks, enclosures and
controlled pens typically in lakes, ponds,
rivers and oceans. Wild-caught hsh are as
the name implies: wild. They are surviving
in bodies of water on their own. There are
pros and cons to both types of hsh.
Pros & Cons of Farm-Raised Fish
Farm-raised hsh are fed a controlled diet
made of processed pellets created from
anchovies, sardines and other small hsh.
The hsh used to make these pellets are
often caught in polluted waters close to
shores that run a higher risk of containing
industrial chemicals.
Another con of farm-raised is they are
also more prone to disease, which can
spread quickly to an enclosed population.
Sick hsh can also escape to surrounding
open waters and infect wild populations.
To prevent this, farm-raised hsh are given
antibiotics, which are then passed on to
those who eat the hsh.
Some pros are typically farm-raised hsh
are less expensive than wild caught hsh
and they can potentially contain more
omega-3 fatty acids. This is because
farmers can control the diet of their hsh,
ensuring they eat more feed that converts
to omega-3's than a wild-caught hsh
might eat. However, there is no way for a
consumer to determine the exact amount
in one piece of hsh versus another.
Another pro is farming hsh prevents
overhshing, which helps to ensure the
survival of various hsh species.
Pros & Cons of Wild-Caught Fish
A large number of marine biologists argue
that there is not enough wild-caught hsh
to meet the growing demands of people
who want to eat hsh. This causes a risk of
overhshing and thereby depleting the hsh
population.
Wild-caught hsh is considerably more
expensive than farm-raised hsh. Plus,
depending on where you live, obtaining
wild-caught hsh might require it to be
shipped long distances, using up valuable
fossil fuels in the process.
On the other hand, wild-caught hsh
are considered more nutritious, according
to sports dietician Nary Ellen Bingham.
!n a comparison of wild-caught versus
farm-raised salmon, wild-caught salmon
contained less calories and fat as well as
more calcium, zinc and iron.
Since wild-caught hsh are not contained,
they have more room to move around,
which results in increased muscle tone and
ultimately more texture and havor.
What About Mercury Levels?
When it comes to mercury levels, both
farm-raised and wild-caught hsh are at risk.
Some hsh are much higher in mercury
than others, including sword hsh, mackerel
and shark," said Scottsdale, Arizona based
Registered Dietitian Brittney Clarizio.
Other hsh vary in mercury content but are
hlled with healthy omega-3 fatty acids that
everyone needs in their diet. A healthy diet
should include two 6-oz servings per week
of the lower mercury farm-raised or wild-
caught hsh, whereas the higher mercury-
containing hsh should be limited to one
6-oz serving per month or less."
With so much information to take in
regarding the benehts of hsh, one thing
is for sure: it's important to be educated.
Experts agree that knowing where hsh
comes from and researching what its
potentially been exposed to is extremely
helpful when making a decision on what
to eat. MS&F
TIPS FOR HEALTHY FISH
CONSUMPTION
Check local advisories about the
safety of hsh caught by family and
friends in local lakes, rivers and
coastal areas.
Use low-fat cooking techniques
such as baking, broiling, grilling or
poaching.
Eat a variety of types of hsh.
When possible, select wild-caught
over farm-raised hsh.
!f cleaning your own hsh, trim the
skin and the fat off.
Avoid overly processed hsh such as
hsh sticks.
COOKING TIP
If you are not a sh eater but want to try to incorporate
it into your diet, start with more mild varieties of sh.
These include halibut, haddock and mahi-mahi. Balance the
taste by avoring it with lemon or lime juice. Using herbs
and spices on your sh can also enhance the avor. Dill,
rosemary, garlic, onion, oregano and paprika make excellent
choices or try and dash of cayenne pepper if you like things
spicy! Kim Miller and Shannon Dougherty, Co-Owners of Fit Mom Diet
Spaghetti Squash Shrimp Medley
Recipe Created by The Fit Mom Diet Team, Kim Miller and Shannon Dougherty, FitMomDiet.com
Photo Copyright Debby Wolvos, dw-photography.net
Ingredients
1 Spaghetti Squash
4 oz. Jumbo Prawn Shrimp
1 large Chopped Vine Ripe Tomato
1 Chopped Green Pepper
1 Chopped Yellow Pepper
1 tbs. Olive Oil
2 tbs. Balsamic Vinegar
2 tbs. of Salsa
Fresh basil
Instructions
1. Preheat oven to 375 degrees.
2. Cut spaghetti squash in half lengthwise, remove
seeds and place face down in a baking pan.
3. Add cup of water to bottom of pan and bake
squash for approximately 45 minutes.
4. Once cooled, separate strands by running a fork
through squash until you achieve the spaghetti look.
5. On stovetop, place shrimp and olive oil in a pan
and warm. Add vegetables, salsa and balsamic vinegar and saut until mixture is cooked and shrimp is pink throughout.
6. Add vegetable and shrimp mixture to spaghetti squash. Top with fresh basil and serve.
With The Most important
Anti-Catabolic Amino Acid
maxmuscle.com
Spiced Cranberry Farro with Salmon
Recipe Created by The Fit Mom Diet Team, Kim Miller and Shannon Dougherty, FitMomDiet.com
Photo by James Patrick, JamesPatrick.com
Ingredients for Farro
1 cup of pre-cooked farro
1 teaspoons of fresh grated ginger
2 teaspoons garlic powder or minced garlic
1 - 32 oz. container of vegetable broth
2 bay leaves
Salt to taste
Ingredients for Salmon
3 to 4 4-oz. boneless salmon llets
tablespoons dried cranberries
1 head of cauliower
tablespoons of diced red onions
tablespoons of chopped walnuts
1 cup grated carrots
Instructions for Farro
1. Place vegetable broth in a medium saucepan pan
and bring to a boil.
2. Add farro, bay leaves, ginger and garlic powder,
place on simmer and cook until tender (approximately 10-12 minutes). If cooking non pre-cooked farro, cook for
approximately 35-40 minutes, adding water if needed.
3. Remove bay leaves from saucepan. Drain farro in colander if necessary.
Instructions for Salmon
1. Coat pan with non-stick cooking spray. Place salmon llets in pan, cook on medium heat, turning frequently until
browned.
2. Steam cauliower until partially soft.
3. Remove salmon from pan leaving oils in pan. Coat pan with non-stick cooking spray and add mixture of cauliower,
carrots, cranberries, walnuts and red onions. Cook on low until heated throughout.
4. Mix farro with other cooked ingredients and place salmon on top. Salt to taste and serve.
The benets of omega-3 fatty acids are plentiful and the
best sources are found in fatty sh. However, other sources exist
including nuts, seeds, beans, spinach, mangoes, papayas and
bananas. Supplements are also a source of omega-3 fatty acids,
such as Max Muscle Sports Nutrition Essential Omega, a
unique blend of the omega 3, 6 and 9 fatty acids.
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
Serving size: approximately 4
ounces pork, 2 tablespoons
sauce, cup wild rice
Calories: 623
Fat: 9.2g
Saturated fat: 2.9g
Cholesterol: 166mg
Sodium: 252mg
Potassium: 1394mg
Carbohydrates: 68.8g
Fiber: 6.2g
Sugars: 29.3g
Protein: 66.9g
Its that time of year when many folks choose to blow it in the health and
wellness department. You've worked hard all year redehning, reshaping, maybe
even recently beginning the commitment to body toning inside and out. Why hnish
the year with a sugary dessert and cocktail-hlled wellness whimper? Finish the year
strong with foods that satisfy and enhance the time and effort youve put in.
One of my favorite foods this time of year is the wild blueberry. Wild blueberries
in the United States are native only to Maine and date back over 10,000 years.
These low bush berries fought their way through the ground when the glaciers
receded way back when making them vastly different than the high bush (also
called tame) cultivated blueberry varieties. The sweet and delicious wild
blueberries can be found year-round because they are best harvested in summer
and then individually quick-frozen, which locks in the nutrients. In fact, research by
the USDA conhrms that frozen fruits have the same or greater nutrient value than
their non-frozen counterparts.
Wild blueberries are versatile to cook with. They are delicious added to salads,
used in homemade vinaigrettes, tossed into cooked whole grains, made as a
compote to spoon over desserts or as a sauce served over muscle building proteins
like chicken, white hsh and pork tenderloin. As a bonus, wild blueberries pack a
higher concentration of anthocyanins, which are phytochemicals that help prevent
cancer, heart disease and slow the aging process, but they also promote healthy
eyes and are the 3rd highest in antioxidants next to pomegranate and acai.
Complete your year with this mouth-watering, total-body meal of protein, rich
antioxidants and balanced carbs. Pork Tenderloin with Wild Blueberry Sage Sauce
and Wild Rice is the perfect meal for a holiday dinner that can be easily made
ahead of time. MS&F
PORK
TENDERLOIN
With Wild Blueberry Sage
Sauce and Wild Rice
Serves 4
FINISH STRONG!
For Wild Rice:

1 cup wild rice
1 cups water
large white onion, chopped
cup golden currants
tsp black pepper
tsp sea salt
Directions: In a medium saucepan, bring rice and
water to a boil. Toss in onion, cover and reduce heat to
simmer. Simmer for 45 minutes. Leaving lid on, remove
from heat and let rest for 10 minutes. Stir in golden
currants and pepper and salt to taste. Note: Most wild rice
is made in this way. If your package instructs otherwise,
make according to package directions and stir in the onion
during cooking and golden currants before serving. Add
pepper and salt only if needed for taste.
For Sauce:
2 cups frozen wild blueberries
1 Tbs raw honey
2 Tbs chopped fresh sage leaves
Fine zest from orange
1/8 tsp nutmeg
cup water
Directions: In a medium saucepan, combine all
ingredients and heat over medium-high heat. Once
boiling, reduce heat to a simmer. Simmer uncovered for
about 30 minutes or until sauce thickens to where a semi-
thick layer coats the back of a spoon. If a thicker sauce is
desired, mix together tablespoon of cornstarch with 1
tablespoon water and stir into sauce. Remove from heat
and let rest until ready to serve.
For Pork Tenderloin:
2 pounds pork tenderloin, trimmed
Sea salt, as needed
Black pepper, as needed
white onion, thinly sliced
Directions: Preheat oven to 325 degrees. Lightly
coat pork tenderloin with salt and pepper. Layer pork with
onion slices. If tenderloin is in two pieces, place onion
in between and secure tenderloin together with kitchen
twine. Place on a baking sheet and bake for 35 to 40
minutes or until thermometer inserted into center reaches
160 degrees. Let rest for 5 to 10 minutes and slice into
to 1 inch thick slices.
To serve, place a heaping cup wild rice in center of a
serving plate. Top with about 4 ounces of pork tenderloin
slices. Use a spoon to place wild blueberry sauce on top
as desired. Finish with a dash of sea salt and black pepper
to taste.
RAISING THE BAR
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By Lisa Moretti VITALNUTRITION
Not all meat is created equal, and its a good
bet that stuff at your local meat counter is anything
but healthy. Some of it says organic but youll see
that term has been hijacked and you will wonder,
what's your beef?
Garbage In=Garbage Out
Unless its grass-fed, organic beef walk on by. Sure
its pricey, but youll save money in doctor visits
down the road. Conventional beef is hopped up on
hormones, fed an unnatural diet, pumped full of
antibiotics and loaded with mycotoxins (mold toxins).
If the steak on your plate was fed a junk food diet,
no amount of magic is going to turn that cows meat
into high quality nutrition. Simply put: its not just what
you eat, its what you eat, ate.
Cows are meant to eat grass; factory-farmed cattle
are fed a diet high in grains, chicken feathers and city
garbage some of which might even be organic.
Furthermore, when certain crops like corn develop
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human consumption, its sold to feed lots so you are
still eating it. #uhoh
Happy Cows?
What makes happy cows? Ask a farmer. Joel Salatin
is a lecturer, best-selling author and runs a successful
farm using holistic methods of raising livestock. As
Salatin explained, Every species has a desirable diet...
beyond that, nature has certain rules: soil is built with
carbon not chemicals, animals move, multi-speciation
is better than mono-speciation. (Our) chemical-based,
mechanically-oriented industrial food system violates
every one of these inviolate principles.
Fellow farmer and author Eric Herm added, The
health of an animal raised on natural grasses compared
to being fed a GMO grain-fed diet is night and day. It
WHATS
YOUR
Beef?

would be the equivalent of us eating
home cooking every day straight out of
the garden versus eating McDonalds
super-sized Big Mac meals. Grass-
feeding beef, dairy, chicken, pork or
whatever is going to be far superior to
anything else, particularly GMO-based
feed.
Salatin added, Following natures
template in which animals move,
exercise, enjoy pasture and sunshine,
and eat a properly balanced and
species-appropriate diet solves all the
problems . it's not difhcult; it's just
different.
In 2006, research showed that grass-
fed cattle had much higher omega-3
and conjugated linoleic acid (CLA)
than grain-fed cows. In fact, cows fed
grains for even a short time before
slaughter had markedly lower levels.
Thats not news to Salatin. Only 14
days of grain feeding chases the CLA
out of the bovine, he said. CLA is an
anti-carcinogen and responsible for the
hexibility of the synapses. Grass hnished
beef generally contains 300 percent
more ribohavin - a nerve balancer.
The omega-3 to omega-6 fatty acid
prohle changes dramatically when an
herbivore eats grain. And remember,
feedlot herbivores in America consume
large amounts of dead chickens, poultry
manure and feathers. Its mixed with
corn silage, and according to the USDA,
makes great beef. Yeah, right -- the
meat smells like manure! #gross
Grain-fed cows (even those eating
organic grains) are making us sick. The
enzymes needed to ferment grains in
the cows belly create a more acidic
digestive environment, which develops
pathogens more resistant to acidity.
While the human gut is more acidic
than the bovine gut, those grain-fed
cows are breeding resistant pathogens,
which Salatin pointed out, kill us
instead of us killing them.
Nost of us would be horrihed by
the life a cow today. Calves are born
in the spring and spend time drinking
mothers milk (loaded with antibiotics)
and eating grass or shrubs. Between
six and 12 months they move to the
feedlot (Concentrated Animal Feeding
Operations or CAFOs.) As Jo Robinson,
author of Eating on the Wild Side and
Pasture Perfect, said, Conventional
factory meat is so cheap because
theyve done everything to speed
growth and lower the cost of feed.
CAFO cows are ready for slaughter a
year before grass-fed cows; they are
given drugs and hormones to speed
their growth and antibiotics to survive
the unsanitary living conditions. After
a few months, its off to the factory for
slaughter. #nothappycows
Waistland Wasteland
As Americans wrestle with our
waistlines, we scratch our heads: What
happened to our food? What the heck
can we eat?
Caring about your food used to
brand you a crazy, fringe-living, hippy,
health nut. Now were just normal.
Documentaries like Fed Up, Fresh,
Food Inc., Forks Over Knives and
others are opening up a dialogue and
were starting to connect the dots.
For example, Martha Rosenberg in a
commentary published on Salon.com
noted, Fed Up ignored what many
believe is a bigger reason for American
obesity than sugar: Big Meats use
of growth enhancers like antibiotics,
hormones, ractopamine and even
arsenic. It certainly makes sense that
chemicals and hormones that balloon
livestock into huge carcasses with no
increase in the amount of their feed
would have the same effect on people
who eat the meat. #dotsconnected!
Then again, for a farmer -
#nobrainer.
Hip Tip
Consider cowpooling with friends to lower
your meat costs. Stock up your freezers by
buying a whole cow and sharing the cut.
15-17 million pounds of antibiotics are used sub-
therapeutically in the United States each year.
- Stuart B. Levy, M.D. for Frontline television show Modern Meat produced by PBS
Until 2002, the United States Department of Agriculture (USDA)
allowed the label grass-fed to be used when 80 percent or more of
an animals diet was pasture-derived. This regulation was recently
updated such that USDA certihed grass-fed meat is now 100 percent
grass-fed from start to hnish.
A 6-oz grass-fed beef tenderloin may have 92 fewer calories
than the same cut from a grain-fed cow. - Shalene McNeill, PhD as
quoted in Cooking Light, The grass-fed vs. grain-fed beef debate, March 2011.
FACTOIDS
Finding
Local Food
The Weston A. Price Foundation
has a list of local chapters on their
website. Each chapter has a list
of local farmers and resources for
nutrient dense foods. Find it at
WestonAPrice.org
Jonny Bowden, PhD, and board-
certied nutritionist, is a supporter
of U.S. Wellness Meats, which
sells many species of meat at
GrasslandBeef.com
Dave Asprey, who writes under the
moniker of The Bulletproof Executive,
recommends Alderspring Ranch
for grass-fed beef and wild caught
salmon at AlderSpring.com
The free-range lifestyle isnt just for
cows. Crop rotation is vital to the
health of the land, which always
dictates the health of us humans.
What our grandparents considered
common sense is now #mindblowing.
Consider this simple wisdom from Joel
Salatin, All ecosystems contain animals.
Studying herbivores in the wild, you
notice birds follow the herds to clean up
the dung and eat bugs off the hides
At our farm, we move the cows every
day to a new paddock. We follow that
movement with the Eggmobiles [mobile
hen houses with predator protection].
The chickens scratch the cow pats into
the soil as they search for maggots. In
addition, the birds hnd newly exposed
grasshoppers, crickets and other critters
in the grazed grass. The chickens then
act like a biological pasture sanitizer
behind the cows. The chickens enjoy
their work and the cows are healthier
as a result of that work. But in the big
scheme of things, the pasture becomes
more healthy; pathogenic bugs stay in
check; manure churns into the soil; the
farm is more resilient.
Not surprisingly, chickens allowed
to be chickens have higher nutritional
prohles, as do their eggs. Sadly, the
terms free-range and cage-free have
been perverted, too. Often chickens are
raised in conditions that push them to
lay eggs around the clock while being
fed a chemical laden diet to increase
their meat and egg production.
Pasture-grazed chickens who eat
The USDA has dehned "free-range chicken" as chickens that have outdoor
access for "an undetermined period each day." It has nothing to do with
whether a chicken is fed a natural diet or animal products, waste products or
antibiotics and has no standards regarding the quality of the outdoor space
or the number of chickens that share that space.
Eighty percent of supermarket broiler chickens are infected with the bacteria
campylobacter and 20 percent with salmonella. BestNaturalFoods.com
One large egg contains 3.6 grams of protein in the egg white and an
additional 2.7 grams of protein in the yolk.
FACTOIDS
grass and bugs have been shown

to produce eggs that, on average,
contain one-third of the cholesterol
and one-fourth of the saturated fat as
conventional eggs (Mother Earth News),
and at least 40 percent more vitamin A,
twice as much vitamin E, seven times as
much beta carotene and twice as much
omega-3 fatty acids.
Author Eric Herm said, Raising
free-range chickens for many years, I
can tell you with certainty the health
and happiness of these animals is seen
in the quality of their eggs. Sunshine,
exercise and a healthy diet create a
stress-free environment. Anyone who
has enjoyed free-range eggs will notice
the difference in the yolk color. Most
people dont realize commercial chickens
never see sunlight. And they seldom (if
ever) get out of their prison cell cage
of less than four square feet. They are
unhealthy and stressed out creatures.
The Yolks On You
Egg yolks contain vitamins B6 and B12,
folic acid, pantothenic acid and thiamin
along with vitamins A, D, E and K. Yolks
are also rich in calcium, copper, iron,
manganese, phosphorus, selenium
and zinc, and they are a great source
of choline and selenium as well as
carotenoids zeaxanthin and lutein.
Many of us have been freaked out
about eggs in general and yolks in
particular because of cholesterol.
However the Weston A. Price
Foundation points out, Many studies
show no relationship between diet and
cholesterol levels; there is no evidence
that saturated fat and cholesterol-rich
foods contribute to heart disease. As
Americans have cut back on saturated
fat and cholesterol-rich foods, rates
of heart disease have gone up. Wait,
what?!
Cholesterol is actually vital to the
health of the brain, the cells wall, and
it is a building block of sex hormones
(whoa that changes things!).
#passmeanegg
Adele Davis told us more than 30
years ago in her book, Lets Get Well,
eat your egg yolks, which contains
lecithin, which emulsihes fat into smaller
droplets so enzymes have more surface
area to work with during digestion.
Lecithin improves liver function, keeps
arteries cholesterol free, and prevents
kidney and gallstones from forming.
MS&F
Scratch That
3
L
I
F
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OFF!
When you purchase
all 3 items!
LIFE
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& Lean a few days before my competition to get that lean and fit look.
Cleanse & Lean makes you feel and look better!
As a busy mom of three year old twins, avid runner and yoga instructor I have found
that Cleanse & Lean is my "go to" supplement. Cleanse & Lean helps me get the lean
cuts and definition along with a healthy diet that I work so hard for. It helps me
to feel better and rid my body of excess toxins and water. As a fitness studio owner
I am asked frequently about different products and recommendations from different
companies and I always recommend with no hesitation to my clients, Cleanse & Lean
because it works!!!
I have not been able to have "normal" bowel movements for the last
18 years due to a previous surgery I have scar tissue in my bowels.
Since lean and cleanse I have been "regular" and happy! There are no
side effects other than happiness. I love my Cleanse & Lean!
Thank you Max Muscle!!
Constance CowezLos Angeles, CA
Locations Nationwide.
Heather CummingsCle Elum, WA
Melliza LeonenBellevue, WA
Important Tips For a Successful Cleanse:
Add more soluble fiber during cleansing! Fiber and Max Cleanse & Lean work together. Fiber acts
like a mop, gathering up toxic materials released and helping to sweep them out of your body.
Drink more water than you usually do! Bloating is often a result of festering bacteria from backed
up food in our bodies that is fermenting and sending out poisons through our bloodstreams. Water helps
to flush the toxins in your body and even dilutes their concentrations during the detoxification process.
Bring down your toxic load! Opt for organic and pesticide-free foods so you have fewer toxins in your
body. Dont forget about the psychological toxins, too. Dont schedule your cleanse during a high stress
time. Instead, consider taking some personal down time, and be sure to support your body with exercise
while youre cleansing.
Cleanse & Lean contains ingredients designed to gently cleanse the digestive tract.
Beauty Maven
Get your cosmetic girl the
ultimate gift with the Urban
Decay Naked Vault.
Including all three must-
have Naked palettes, three
lip glosses and three 24/7
glide-on eye pencils, your
beauty vixen will go nuts!
$280, Sephora.com
let's get merry!
Creative Genius
Get your computer savvy
sweetheart the HP Pavillion x360.
This multi-versatile laptop comes
equipped with Beats Audio and
10-point touchscreen, and can
be transformed into a notebook,
stand, tent or tablet. The HP x360
is great to take anywhere for those
last-minute assignments on the go.
$399.99 and up, Shopping.HP.com
Cool Wheels
Get your street comber the ultimate two-
wheeler with the Electra Dream Time fashion
cruiser. Inspired by aboriginal artwork, the
patterns on this bike display a unique blend
of bright hues and shapes to represent the
sun and water elements, the ideal vibe for a
laid-back winter. $709, ElectraBike.com
Clean, Lean Machine
Surprise your health star with the Juicepresso.
New to the market, this one-of-a-kind patented
one-piece extraction system uses a 40RPM
motor to gently squeeze every last drop of juice,
nutrients and enzymes from fruits and vegetables.
Users will receive up to 40 percent more juice
with a 72-hour juice life; perfect for those meal-
prep days. $499, JuicePressoUSA.com
Compiled by Lisa Maiorana
Retro Shades
Known for their laid-back styles that reect the
ocean water of Southern California, Hobie
sunglasses are ideal for any beachcomber. The
Dogpatch special edition frames feature multi-
barrel hinges and 6 base polarized lenses. Stuff
these into every stocking this year for a groovy
Christmas. $89.99, Hobie.com
Pavement Chaser
Keep your free-spirit gal safe and
stylish as she runs the canyon hills
in the Pure Project Shelter jacket
by Brooks. This windbreaker
features water and windproof
Herringbone fabric with a soft
liner and 360-degree reectivity to
keep her safe and warm. $200,
BrooksRunning.com
Scentimental Girl
Grab your perfume lover the newest fragrance
by fashion mogul and designer Jessica
Simpson, titled Jessica Simpson Signature.
Inspired by a womans journey through life,
the mix of orals, white chocolate vanilla bean
and sandalwood are just a few of the scents
combined for a truly feminine fragrance.
$65, Macys.com
Beat Bumpers
Designed for fashion-forward
listeners, the Rex Driver
headphones by Skullcandy
are available in multiple
fabrics and designs for a
chic style. Memory foam
audio covers keep ears
comfortable, while a clamp-
free headband prevents a
hairdo catastrophe. $99,
Skullcandy.com
Traveler's Delight
The orderly frequent traveler will
love Rise Gears closet in a bag,
luggage that features innovative,
built-in collapsible shelving
technology which keeps articles
organized and easy to access on
the go. Theyve got three styles
to choose from, a shoulder bag
(shown), a dufe bag and a rolling
bag. $79-$159, RiseGear.com
For the Spirited
For the Irish Whiskey fan on
your list, go for a gift with
heritage. The Teeling family
whiskey dates back to Dublin
in 1782! Teeling Whiskey
uses small-batch bottling from
hand-selected casks of grain
and malt Irish whiskey, which
are further matured in ex-rum
barrels. Teeling Whiskey
Small Batch is especially
enticing, with a rich, golden
yellow color and an inviting
nose of vanilla and spice,
mingling with sweet notes of
rum. $37.99, 750 ml.
Splurge on This!
The watch doesnt make the man,
but one he wants to wear with pride
certainly adds a level of panache.
Breitling, the iconic watch brand, has
premiered the new Transocean 38.
In an elegantly understated style that
reects the heritage of the Transocean
collection, the Transocean 38 is every
bit the contemporary classic. As shown,
$5,800, Breitling.com for retailers.
Show His Spirit
For the nostalgic sports fan,
the classic Vintage line from
Prep Sportswear features
some of the greatest teams
of all time. Once you nd his
favorite team, choose from
a variety of logo possibilities
for everything from T-shirts,
hoodies and tech device
skins to backpacks, blankets,
scarves, towels and beyond!
From $25, PrepSportswear.com
For the Documenter
Give him access to a lifetime of
memories at his ngertips with
LyveHome. We live in a time where
almost anything we dovacations,
races, hard workouts, pretty
sunsetswill be documented in
photos. However, those les arent
necessarily stored in the same place,
and therefore, it can be difcult to
access that certain imagewherever,
whenever. LyveHome xes that by
not only protecting his entire photo
and video collection, but also uses
a cloud-based intelligent service that
enables devices to talk to one another
regardless of platform, brand, device,
etc. $299, MyLyve.com
live, love, laugh!
Handy Man
If your favorite man about the
house often tackles projects
that require the use of a gangly
traditional level, make his
holiday merry with Stanleys SPL3
3 beam spot laser. This bad boy
emits three bright, self-leveling
beams to give accurate plumb
and horizontal point transfer
and is accurate within 1/8-
inch. $99.99, at major home
improvement retailers
Build It
Appeal to the inner kid in all men with
Incredible LEGO Technic, a coffee table-worthy
gallery book that reveals the secrets master
LEGO builders use to build striking models
of machines and vehicles as sophisticated
and sleek as their real-life counterpartsthink
supercars, semitrucks, Formula 1 racers,
tugboats, tractors and more. This showcases
LEGO engineering at its nest. $29.95, at ne
bookstores everywhere
Cover 'Em Up
This is a tness magazine and we
would be remiss to not include
something unique for the active man.
The Etip Glove is a fully loaded, high
performance glove that is perfect for
running in any temperature. It boasts a
lightweight base layer and a soft-shell
wind- and water-resistant mid-layer that
is touch-screen compatibleso no more
freezing ngers while changing up that
playlist! $45, TheNorthFace.com
Gear-Headed
Guy
A throwback to
the early days of
motoring, Orvis Tire
Gauge is made from
high-quality brass with
an easy-to-read dial
wrapped in American
cowhide. Perfect for
the retro-minded gear-
head. $39, Orvis.com
Compiled by Abby Hoeffner
GUYPICKS By Abby Hoeffner
WINTER PROTECTION
Dont let the shorter daylight hours and colder temps interfere with your outdoor tness pursuits. With the right gear, some
smart layering and a little planning, you can continue your training in all but the most extreme temperatures. So get out there,
tackle your workout and earn that hot chocolate. Well bring the mini marshmallows.
HATS ON
Its a known fact that the majority of the bodys heat escapes
through the head, so a hat in cold weather is a must. But
for bikers, it can be troublesome to nd a one that ts under
a helmet. SealSkinz Windproof Skull Cap is close-tting,
lightweight, breathable and specically designed to be worn
under a helmet. $26.99, ChainReactionCycles.com
KEEP THE JEWELS WARM
Depending on where you live and what time of day
you head outside to do your workout, your manhood
could be at risk for frostbite. Not a pleasant thought.
The goods will stay toasty (and your legs too) with
CW-X Mens Insulator Stabilyx Running Tights. They
keep cold weather at bay with a windproof front
panel and temperature regulating WarmStretch
fabric for heat management. $124.95, Amazon.com
LIGHT UP THE NIGHT
Darkness comes fast when the sun is out of our hemisphere. Be
prepared with a NiteRider Lumina 500 Wireless USB Rechargeable
Headlight that pours 500 lumens of path-revealing glow in front of
you. It also makes you more visible to the four-wheeled gas-powered
beasts that also traverse the road. $81.95, PlanetPedals.com
GRIP THE ROAD
You got a routine. And then winter comes rushing in, but you
dont want to give up the progress youve made. But you also
dont want to set yourself up for injury with a slip on wet or
icy surfaces. With Yaktrax, you have another choice. These
inclement-weather grippers make walking and running in less-
than-ideal conditions doable. $40, YakTrax.com
PROTECT THAT
BABY FACE
Looking a little rugged is
great, but a face thats been
dried out and beaten by
cold winds can make you
seem downright weathered.
And trust us, thats not
a good thing. Weleda
Cold Cream provides
protection from cold, harsh
environment inuences. Plant
oils and fatty acids nourish
and hydrate your skin while
pure beeswax creates
a breathable layer that
protects from moisture loss
so you are fully prepared
to face windy, cold or dry
weather. $16, Drugstore.com
LENSES TO LOOK FOR
In winter months, UV rays can reect
off the snow and into your eyes.
After a fresh snowfall or during
winter sport activities, people
can experience photokeratitis,
also known as snow blindness,
which makes wearing sunglasses
that provide UV protection, block
UV radiation and shield the eyes
critical. Nike Premier Sunglasses
are recommended for everyday use
and are available with or without a
prescription. Polarized lens options
are also available. Starting at
$219.95, VisionWorks.com
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 ar
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
BOLD &
Get the conversation going before you even say a word with powerful statement pieces that will
be the talk of every holiday gathering.
GOLD MINING
Hold all your
evening staples
in this mini sequin
clutch by Winky
Designs. The
array of colors
reects the season
perfectly. $50,
WinkyDesigns.com
ALL THAT
GLITTERS
Highlight your digits
with a bit of glam with
this drusy stone ring
by Kendra Scott. The
timeless oval setting of
this ring makes it easy
to wear to a workday
shindig or a classy
evening affair. $60,
KendraScott.com
CRYSTAL CLEAR
Pull the focus upward
with these iridescent
dangle earrings.
The color picks up
light from any angle,
making them ideal for
a star like you. $14.99,
ShopPrimaDonna
CENTER PIECE
Available in different colors,
the Rayne necklace by Kendra
Scott is the perfect centerfold for
any outt. Paired with loafers
or elegant heels, this 14K
gold plated over brass tassle
necklace will complete the look.
$80, KendraScott.com
ROCKIN AROUND
Glam up your wrist by wearing
this smooth leather wrap adorned
with Swarovski crystals for a truly
feminine look with a bit of an
edge. $140, ShopHeet.com
DREAM IN GREEN
Adorn your dcolletage
with this bold necklace
by Prima Donna. The
elegant shape and
runway-ready color
will have people
purring. $24.99,
ShopPrimaDonna.com
TIME TRAVELER
Wear sand as a fashion
accessory with the
Bayview ring by Dune
Jewelry. The made-to-
order piece allows you
to choose sand from
anywhere in the world,
or you can send the
company your own
bag of sand for a truly
special keepsake $82,
DuneJewelryDesign.com
LipoRED is a targeted fat burner containing the most
powerful legal ingredients available in order to promote the
most efficient fat burning metabolism, elevate the bodys
thermogenic furnace, suppress appetite and provide intense
and extended energy. LipoRED was specifically designed to
attack deep fat stores through multiple pathways by stimulat-
ing both white and brown adipose tissues
. LipoRED is
targeted fat loss designed to help you quickly shred fat to
transform your body into peak physique. LipoRED is
available exclusively at Max Muscle Sports Nutrition.
A TARGETED
APPROACH TO
FAT BURNING
If youre a Max Muscle customer already using the
CORE 4, weve got good news for you. The best
products well, they just keep getting better and
better. This past year we expanded our CORE 4
line by introducing Vit-Acell Energy and
Essential Omega, two products quickly
becoming staples in our customers
lives. Max Pro, Max Muscles best
selling protein supplement for more
than 20 years, is now available in
new flavors. And GlutaMatrix yes,
its still the best choice available for
quick delivery and absorption of
glutamine by your body.
The CORE 4 is the basis for any
sound nutritional program. It
includes daily focus on vitamin
and mineral supplementation,
essential fatty acids, consuming
the right type and quantity of
protein, and re-fueling your
muscles with glutamine, an
amino acid. The CORE 4
will help to balance your
hormones, provide you with
energy, encourage healthy
eating habits, improve
cardiovascular health, optimize
recovery and immunity and ultimately
provide a sense of well-being and happiness.
Immunity, energy, performance and recovery all lead to
results in achieving optimal health. If one is missing,
you wont get the results youre looking for.
Incorporating the CORE 4 into your daily life is
the foundation that supports each piece of your
health and fitness program. Whether youre
getting back to the basics of health or just
starting out, visit your local Max Muscle today to
find out how the CORE 4 can change your life!
Franchise Opportunities Available!
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MAXPRO- Consuming enough protein each
day can be the difference between getting results and
not. MaxPro is comprised of a blend of whey protein
concentrate, whey protein isolate and casein protein.
Whey protein is an excellent source of glutamine,
glycine and the branched chain amino acids leucine,
isoleucine and valine. Whey protein transits the
stomach quickly for fast absorption by the intestines,
making it ideal to consume post-exercise to speed recovery. Rich
amounts of glutathione, a powerful antioxidant, are contained in whey
protein. Glutathione is involved heavily in metabolic detoxification, and
levels of glutathione have been shown to decrease with exercise.
Peptides from whey protein have also shown to enhance the activity of
our immune system.
Recently, whey protein has received attention for being effective in
weight loss and reducing body fat. A newly published research study
had this to say about whey: Healthy, overweight and obese individuals
participated in the double-blind, randomized clinical trial ingesting a
whey protein shake twice daily for 23 weeks. Participants were provided
no dietary advice and continued to consume their free-choice diets
throughout the study period. At the end of the 23 weeks, subjects in the
whey protein group lost statistically significantly more body weight, fat
free mass and waist
circumference compared to
the other groups consuming
a similar soy protein or an
isoenergetic amount of
carbohydrate (placebo).
Casein protein comprises 80
percent of the protein found
in milk and does not clear
the stomach as fast as
whey protein. It is a slower
digesting protein, often
referred to as a time-
released protein, making
it a good choice to add to
whey protein and to
consume prior to bedtime
when you will be in a
fasting state.
GLUTAMATRIX- Glutamatrix is formulated with three different sources of glutamine, each easy
to use and providing individual benefits for our body. GlutaMatrix helps to speed recovery by enhancing
immunity, accelerating muscle repair and improving brain function. Here are some highlights:
s L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and
immune function
* 0|utam|ne pept|des are absarbed |ntact and tr|gger prate|n synthes|s repa|r|ng and recaver|ng
our muscles
* h-Acety|-L-0|utam|ne rep|en|shes bra|n neuratransm|tters after d|ff|cu|t warkauts
* 0|utaMatr|x a|sa |nc|udes 16 grams af carbahydrates (8 af thase cam|ng fram dextrase), wh|ch |s
important for fast and optimal absorption.
VIT-ACELL ENERGY- Vitamins
and minerals play essential roles in most metabolic
processes in our body. They act as anti-oxidants,
co-enzymes and catalysts playing roles in a
number of chemical reactions. Vit-Acell Energy,
which comes in a delicious citrus flavor, is a natural
liquid nutrition supplement that provides 100
percent or more of 13 essential vitamins and
essential minerals. It also contains a natural juice blend
loaded with antioxidants, 100 mg of colloidal minerals and
energizing herbal extracts such as green tea, ginkgo biloba,
grape seed extract, ginseng, citrus bioflavonoid extract, rutin
powder and herperidin extract. Vit-Acell Energy also provides
100 mg of caffeine coming from green coffee bean extract,
guarana extract, yerba mate extract and kola extract making
it a perfect choice for your morning multi-vitamin. Taking a
liquid vitamin offers even more benefits such as:
* 8etter Absarpt|an * 5uper 0ancentrated
* Eas||y ta 5wa||aw * 8etter t|||zat|an
ESSENTIAL OMEGA- Most of
us know by now how important it is to supplement
with essential fatty acids. Essential Omega is
simply the best way to do it. Some of the features
and health benefits include the following:
* 400 l af v|tam|n 0
* Pharmaceut|ca| grade f|sh a|| w|th na warry
about mercury, contaminants or fishy taste
* lmpraved heart hea|th
* lmmun|ty suppart
* Ja|nt suppart
* Barmana| suppart
* 5k|n hea|th
* 8ra|n funct|an
And the best part? The taste. You have to taste it to
believe that you can take fish oil without the
unpleasant fishy side effects weve all experienced.
Essential Omega is available in Lemon, Pina
Colada and Mango Peach flavors.
By Matt Cooper, CFNC CUTTINGEDGE
MAXIMUM
Health & Wellness
SEVEN SUPPLEMENTS FOR
You cant outrun a bad diet. Thankfully, with more
information being easily accessible, more people have
chosen to pay attention to what they put in their bodies. The
key to being successful is maintaining a balanced nutrition
program that suits your lifestyle and enables consistency. This
requires paying some attention to macro (protein, carbs, fat)
and micronutrient (vitamins, minerals, antioxidants) intake.
Micronutrients are prevalent in high-quality foods, and you
should do your best to achieve most nutrients through a
balanced, whole-food diet. However, even the best of diets
leave room for improvement and dont quite close the gap
in fullling nutritional needs. Thankfully, Max Muscle Sports
Nutrition (MMSN) has created many products to specically
address these nutrient requirements and thus, general
health. This guide is an educational tool to show you which
supplements you may need to supplement your lifestyle. The
supplements listed here can be combined for best results, but
always be sure to consult a qualied professional to help guide
you through which products (and foods) best support you and
your goals.
VIT-ACELL ANTI-OXIDANT
The team at MMSN developed Vit-Acell liquid
multivitamin to address nutrient deciencies
prevalent in many contemporary diets.
Furthermore, the Harvard School of Public
Health suggests a once-daily multivitamin
with extra vitamin D for most people as a
nutritional back-up. The Linus Pauling Institutes
Micronutrient Information Center at Oregon State University
suggests taking a multivitamin/mineral supplement with 100
percent of the Daily Value (DV) for most vitamins and essential
minerals to maintain health. Max Muscle Sports Nutritions
Vit-Acell Anti-Oxidant formula gives
you a high potency, great-tasting
way to get your daily nutrition in a
liquid format. Vit-Acell Anti-Oxidant
provides 100 percent or more of
the Daily Value of 13 essential
vitamins and more than 60 major,
trace and ultra-trace minerals,
benecial antioxidants and other
key nutraceuticals. This formula
provides you with the necessary
nutritional requirements to support
athletic performance, muscle growth
and recovery, as well as great
overall health.
JOINT RELIEF
The unfortunate downside
of an active lifestyle is
that exercise is a stressor
on the body. In fact, even
conventionally light to
moderate amounts of training
can tax the joints. Max Joint
Relief was designed to bring safe and effective
relief to sore and overworked joints. The
synergistic effects of the ingredients in Max
Muscle Sports Nutritions proprietary formula
have been proven in University studies to bring
safe and effective relief to arthritic and sore
joints. Researchers from the Arthritis Center at
the Boston University School of Medicine showed
that glucosamine and chondroitin in the proper
dosages were very effective in the treatment
of joint problems related to inamed and sore
arthritic joints. When I was
engaging in MMA training, the
conditioning was brutal and my
joints were on re after my
sessions, said Max Muscle
customer Terry Goetze. After
a couple weeks of taking Joint
Relief, the re in my joints
was gone. It denitely works
to reduce joint inammation
due to strenuous training
sessions.
CNS BLACK
According to the research of author and former biochemist, Robb Wolf,
sleep deprivation can lead to a variety of maladies, including but not
limited to weight gain, insulin resistance, leptin issues, adrenal gland
malfunctions and low energy.
MMSNs CNS Blacks Noctural Modulation Formula contains GABA
(Gamma-Aminobutyric Acid) and a careful blend of other key
ingredients to help initiate sleep naturally, promoting a deep and
restful nights sleep. This will assist in capturing proper R.E.M. sleep,
to ensure your sleep cycle gets back on a healthily functioning track. CNS Black also
provides precursors to support healthy levels of Growth Hormone (GH) and Insulin-Like
Growth Factor-1 (!GF-1) along with neuromuscular optimization benehts and promotes
maximum recovery from exercise.
CNS Black contains the highest quality pure GABA available. GABA is a naturally occurring, non-essential amino acid and
one of the most important widespread neurotransmitters in the brain. GABA is essentially the brains natural sedative. GABA
enhances the alpha wave production in the brain promoting relaxation for the initiation of sleep. During sleep, GABA further
enhances slow-wave sleep (SWS) and the circadian modulation for deeper sleep. Additionally, GABA modulates the effects of
daily stress and eases nervous tension.
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MAX ZMA
Max ZMA is a
scientihcally designed,
university laboratory
tested anabolic
mineral support
formula. Nax ZNA
is an all-natural,
synergistic blend of
two minerals, zinc and magnesium,
and vitamin B-6 or pyridoxine. All three
play a key role in biological processes
and USDA studies have shown that
fewer than 70 percent of Americans
get enough zinc, while fewer than +0
percent get enough magnesium. !ncreased exercise can lead to
vitamin and mineral dehciencies. From an exercise standpoint,
zinc has been shown to increase anabolic hormone levels and
muscle strength in trained athletes, not to mention share a positive
correlation with increased testosterone production. Nax ZNA is
a uniquely synergistic and effective mineral formula designed to
support healthy anabolic hormone production in conjunction with
an effective exercise program.
ESSENTIAL OMEGA
Essential Omega by MMSN is a unique
blend of the essential omegas 3, 6 and
9. The health benets of these fatty acids
are numerous, including but not limited to
energy production, fat loss, support healthy
cardiovascular function, joint lubrication,
inammatory
regulation,
hormone
regulation and skin health. Sufcient
concentrations of omega 3, 6 and
9 fatty acids are recommended by
the American Heart Association from
both high-quality, whole food and
supplement sources. Essential Omega
delivers a balanced, potent blend
of omega 3, 6 and 9 fatty acids in
an easy-to-use, tasty liquid format.
Essential Omega is the most complete,
easy-to-use sh oil supplement Ive
discovered, claims happy Max Muscle
customer, Ginger Shattuck. Im also
glad to be rid of the sh taste and
burps I got from low quality sh oil
supplements I used to use.
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MENS MAX MULTI
The June 2002 issue of the
Journal of the American Nedical
Association" (JANA) reports that
most people do not consume an
optimal amount of all vitamins
by diet alone. Pending strong
evidence of effectiveness from
randomized trials, it appears
prudent for all adults to take
vitamin supplements." The team at NNSN wanted
to best address the probable nutrient dehciency
present in many diets
in a comprehensive
fashion; the power
couple that is the
Nax Nen's and
Women's Nulti are
the result of these
efforts. The Nax
Nen's multivitamin
is a comprehensive
formulation of
vitamins, minerals,
antioxidants and
herbs to support
men's health. The
capsule provides a
convenient, easy-
to-swallow format,
which is also excellent
for absorption.
WOMENS MAX MULTI
The Max Womens Multi is a uniquely
comprehensive multi-vitamin, multi-
mineral and nutraceutical complex to
support womens health. As with its male
counterpart, this product was designed
to supplement the key nutrients that are
not easily available through whole-food
intake in a balanced capacity. Max
Womens Multi delivers 25 essential vitamins and minerals,
a PhytoBalance blend for
healthy antioxidant support
to combat oxidative stress,
and is enhanced with a
feminine blend for bone,
cardiovascular, eye, breast
and emotional support.
I personally use the Max
Womens Multi to ensure that
Im receiving my daily vitamin
and mineral requirements,
says Melissa Dufeld, co-
owner and nutrition coach at
Max Muscle Petaluma. Since
I have started using it, my
overall health has improved,
my joints feel better, my skin
looks and feels better. Im
also giving my body a quality
source of antioxidants.
Now Available At:
From The Neck Down
Improve Memory, Focus And Overall Mental Capacity
Natural All day mental clarity and energy GMP Certified
The supplement that maximizes brain function. Healthy Mind,
Healthy Body.
Fitness isn't just
Ph: 844-636-8258 Web: www.mentaltitan.com
This stuff is amazing. I am good will hunting. I was skeptical but
after taking it I really do feel like my brain is working better
everyday. Its like a nap, adderall, and coffee without the jitters,
crash or a amphetamines all in one dose... and its natural and
good for you. I highly recommend this for anyone who needs to
function at a higher level!! KOIOS!! #mentaltitan
Trevor O'Connor
5 hours ago
Started taking Koios a week ago and I feel like Bradley Cooper
from "Limitless". It is giving me energy all day long... much
needed for a single mom! Thank you KOIOS! Check it out!
www.mentaltitan.com
Nicole Vehring
March 13 via iOS
Oh #KOIOS how I love thee. This is a must today for my pre
workout. #needmoresleep #mentaltitan
Megan Casey
3 hrs . Instagram
Ahh, Monday. We meet again. Thankfully I have my KOIOS
supplements with me. This stuff is seriously amazing. Its like
coffee, adderall, and 8 hours of restful sleep in two little pills. The
best part about them is they are NATURAL supplements. No
prescription needed. Check it out and get your hands on some!
www.mentaltitan.con
Callie Marie
4 hrs . Lone Tree, CO
Just got my bottle of Koios in! Sooo excited! This is amazing
stuff to take right before my arm cardio! #mentaltitan #focus
#energy #feedurbrain go to www.mentaltitan.com for this hot new
product!
Meghan Dover Npc Competitor
8 hours ago
Day 1 of trying Koios was great! This is definitely a supplement
everyone should try. Great clean energy and focus. Hands down
a better product than Alpha Brain
Matt
Sep 5 via iOS
Hands down the best nootropic on the market! Koios does exactly what it says. I can take Koios in the morning, and I'll feel the laser
focus and clean energy through my night time workout. The only supplement you'll ever need!.
This review is from:
KOIOS nootropic (Health & Beauty)
SCIENCENEWS By Dr. Phil Harvey, PhD, RD, FISSN, FACN
Whey Protein at
Breakfast Helps
Control Blood Sugar
Researchers from Tel Aviv

University set out to investigate
how whey protein may represent
a novel approach for enhancing
glucose-lowering strategies in type
2 diabetes. Fifteen individuals
with type 2 diabetes that were not
taking any medications except for
sulfonylurea or metformin were
studied. Participants consumed,
on two separate days, 50 g whey in
250ml water or placebo (250ml
water) followed by a standardized
high glycemic index breakfast.
Results showed that glucose levels
were reduced by 28 percent after
whey pre-load. Additionally,
insulin and C-peptide responses
were both signifcantly higher
(by 105 percent and 43 percent,
respectively) with whey pre-load.
In summary, consumption of
whey protein shortly before a high
glycemic index breakfast increased
the early prandial and late insulin
secretion, augmented C-peptide
responses and reduced postprandial
glycemia in type 2 diabetic
patients. (Jakubowicz D, Froy
O, Ahren B, et al. Diabetologia.
2014 Sep;57(9):1807-11). MMSN
Featured Product: MaxPro
Female athletes are at risk for vitamin and mineral insufciency due to inadequate
dietary intake, menstruation and inammatory responses to heavy physical activity.
Researchers at the U.S. Army Research Institute of Environmental Medicine, Natick, MA
conducted a review of recent studies identifying poor iron status and associated declines
in both cognitive and physical performance in female athletes. Similarly, insufcient vitamin D and calcium status have been
observed in female athletes, and may be associated with injuries, such as stress fracture, which may limit a female athletes
ability to participate in regular physical activity. Researchers concluded that adequate vitamin and mineral status is essential
for optimal human health and performance. (McClung JP, Gaffney-Stomberg E, Lee JJ. J Trace Elem Med Biol. 2014 Jul 5.
Pii: S0946-672X(14)00127-8). MMSN Featured Product: Womens Max Multi
Female Athletes
at Risk of Vitamin
and Mineral
(IGMIRGMIW
GLUTAMINE SUPPLEMENTATION REDUCES
EXERCISE-INDUCED INFLAMMATION
Researchers from the Department of Health, Exercise and Sport Science,

University of New Mexico, Albuquerque, NM set out to test if an acute dose
of oral glutamine prior to exercise reduces intestinal permeability along
with activation of the heat shock response leading to inhibition of pro-
Inammatory markers. PhysIcaIIy actIve subjects compIeted baseIIne and
exercise intestinal permeability tests that included two 60-min treadmill
runs at 70 percent of VO2max after ingestion of glutamine (Gln) or placebo
(PIa). Researchers Iound permeabIIIty Increased In
the PIa trIaI compared to that at rest and dId not
Increase In the CIn trIaI. n the CIn group pIasma
endotoxIn was Iower, TNF- was Iower, PMC
expressIon oI k was hIgher post-exercIse
and HSP70 was hIgher pre-exercIse and post-
exercIse. Researchers concIuded that gIutamIne
supplementation reduces exercise-induced
IntestInaI permeabIIIty and InhIbIts the NF-
pro-Inammatory pathway In human perIpheraI
bIood mononucIear ceIIs. (ZuhI M, DokIadny
K, MermIer C, et aI. CeII Stress Chaperones.
2014 ]uI 26). MMSN Featured Product:
Glutamatrix or Max Glutamine
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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HOTPICKS
COMBAT STRESS
CortiX is an advanced and
science-based formula delivering
comprehensive and superior
quality nutritional support for
healthy cortisol hormone function.
CortiX was designed to reset
cortisol homeostasis and promote
optimization as an effective weight
management and stress defense
modulator. For more information,
visit MaxMuscle.com.
GUMMY POWER
If you are tired of creamy protein shakes or chocolatey protein bars, then you've
got to try these little gummy delights. Packed with 20 grams of Rapid Acting
Protein, RAP Protein Gummies are fat and gluten free, provide 100 percent
of your recommended daily vitamin C and are available in citrus, strawberry and
mixed berry avors. Yum! Visit RAPProteinGummies.com for more info.
HYDRATION STATION
DripDrop Hydration Powder is
an incredible way to get hydrated fast.
And with reports showing that nearly
75 percent of Americans are chronically
dehydrated, there's no time like the present
to try DripDrop, which was developed by
Mayo medical school student Eduardo
Dolhun, MD. He witnessed thousands
of people dying unnecessarily from
dehydration while on a relief mission
in Guatemala, which led him to create
DripDrop as a way to pack a powerful
punch of hydration. For more infor-
mation, visit DripDrop.com.
GET NUTTY
Justin's Nut Butters are the world's rst ever incredibly
delicious, all-natural, made-with-real-California almonds nut butter
using a secret nut-grinding technique. Each avor is delicious
and perfect for blending with your protein shakes post workout
for some healthy fats. Products are sold in many grocers across
the United States. Visit Justins.com for more details.
SWEAT-PROOF WORKOUT BUDDY
Not only are these uber cool SMS Audio Sport Collection headphones
sweat-proof, but they are wireless, too. They're the perfect companion for those
active lifestyle enthusiasts. And they sound great, too! Take your workout up a
notch with these bad boys! Find out more at SMSAudio.com.
POTENT DETOX
Cleanse & Lean Advanced,
with its powerful body composition
slenderizing formula, is designed
for quick and effective weight
loss. Cleanse & Lean Advanced
specically addresses the areas
of healthy elimination, appetite
suppression and thermogenesis along
with water loss using high quality
ingredients supported by published
scientic studies. Find it at a Max
Muscle store near you.
FRANCHISE OPPORTUNITIES AVAILABLE.
Nutrition Consultations
Meal Planning
Full Body
Composition Analysis
Call Now to Schedule an Appointment
with a Certified Nutrition Coach
That Everyones Talking About!
A V A I L A B L E E X C L U S I V E L Y A T :
W W W . M A X M U S C L E . C O M
LIKE US FOR A CHANCE TO WIN FREE PRODUCT! LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
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Visit a store nearest you or go to
www.maxmuscle.com
to claim your cleanse & lean
FREE Weekend Cleanse Kit today!
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Cleanse your body
Remove excess water
Promotes regularity
FREE WEEKEND
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FISH:

Phosphatidic Acid that can help

is made by AlzChem GmbH, Trostberg, Germany and is an

Scientists at the University of Warwick in

Think that freshman 10 or middle-

16 WWW.MAXMUSCLE.COM NOVEMBER/DECEMBER 2014

19 NOVEMBER/DECEMBER 2014 WWW.MAXMUSCLE.COM

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LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

Creatine Monohydrate and Creatine MagnaPower

plus creatine pyruvate. Key synergistic ingredients

2014 By Susan Irby BIKINIKITCHEN

For Wild Rice:

43 NOVEMBER/DECEMBER 2014 WWW.MAXMUSCLE.COM

grass and bugs have been shown

Researchers from Tel Aviv

Researchers from the Department of Health, Exercise and Sport Science,

Cleanse your body

Remove excess water

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