Escolar Documentos
Profissional Documentos
Cultura Documentos
Choose Carefully
If you're going to invest in a
personal trainer, make sure you
know what to look for!
HEROES
36
More Top 10
Find out how these Max Muscle
customers changed their bodies
and their lives for the better!
IMAGE
42
Food-Inspired Beauty
Products that beautify, but
might just make you hungry, too!
44 Rough & Rugged
Products for men who like
outdoor adventures.
46 Holiday Gift Guide
Stumped on what to get your
favorite guys and gals this year?
DECEMBER 2011 lSSUE 15Z
22
30
CONTENTS
HEALTH
18 Free At Last
There is a booming industry in
anti-anxiety and depression
medications. In many situa-
tions, meds aren't the nal
answer. Find out how to kiss
those meds goodbye!
FITNESS
22
Faces of Fitness
At MS&F, we love our diversi-
ed cultures and ethnicities.
Here's a closer look at the
many faces of tness.
26
44
Check out these and
other great gift ideas
for your loved ones!
46
3 DECEMBER 2011 WWW.MAXMUSCLE.COM
Cover Photography: James Patrick,
www.jamespatrick.com
Models: Gyda Loveres and Shandi Hudson
Apparel: Elisabetta Rogiani,
www.rogiani.com
Hair & Make-up: Alyssa Rosner
We got your back! Here are our
picks for gifts that make you go
ahhhh!
NUTRITION
48 Bikini Kitchen
Forget the booze! Heres a
refreshingly festive recipe for a
sparkling mocktini.
50 Swap It Out
Five exciting and guilt-free
dishes you can serve your
family and friends this holiday
season!
CUTTING EDGE
56 Weight Loss Made Easy
50
56
Max Muscle Sports Nutrition
has taken its popular Cleanse &
Lean product and added an
appetite suppressant to help you
get extra lean.
COLUMNS
14 Forever Young
28 Pros Corner
40 Better Life
54 Ask Dr. Harvey
IN EVERY ISSUE
4 Editors Note
8 President's
Point
10 Contributors
12 Feedback
20 Health Update
62 Hot Picks
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
COVER STORIES
FREE! Compl iments of:
DECEMBER 2011 www.maxmuscle.com
GET
LEAN!
pg. 56
Tasty &
GUILT-
FREE
Holiday
Dishes
pg. 50
5
For Good!
ONLY
THE
BEST
YOUR GUIDE
TO CHOOSING
A PERSONAL
TRAINER pg. 30
CHANGE
YOUR
BODY
CHANGE
YOUR LIFE
BYE-BYE
PSYCH
MEDS
GIFT
GUIDE
9Sports Fanatic
9Glamour Girl
9Outdoor Guy
Eric 'Superstar' Coronado
4 WWW.MAXMUSCLE.COM DECEMBER 2011
CAN YOU believe
that 2012 is right
around the corner?
Before I jump the
gun and start talk-
ing about New Year's
resolutions, lets talk
about 2011. Was it a
good year? Did you
get some goals ac-
complished? Were
you like Max Muscles
2011 MaxForm Life
Challenge contes-
tants who decided that this was going to be the year they
got into the best shape of their lives and they actually
followed through? These men and women learned that
weight loss success does not happen in just 10 minutes
of exercise a day. They didnt fall for a eat-all-you-want-
and-still-lose-weight gimmick. With the help of Max Mus-
cle and with hard work and dedication, they shed those
pounds, put on lean muscle mass and learned how to use
food as fuel and not a crutch.
This month we feature the next three Top 10 runner ups
in MaxForm 2011 contest (pg. 36-38). Of particular mention
is Eric Superstar Coronado. This guy might seriously be
Max Muscles No. 1 fan! We cant thank him enough for his
enthusiasm, hard work and support! Thank you, Eric!
You don't have to wait until January 1st to start achieving
your tness goals. If youve been wanting to get in shape
this year and learn how to eat and exercise right, we hope
you will consider joining Max Muscles MaxForm 2012 Life
Challenge, which begins December 1st. The champion
takes home $25,000 and will be featured on the cover
of MS&F! Sign up via mymaxmuscle.com. In addition to
getting the right knowledge from your local Max Muscle
Certied Fitness Nutrition Coach, you might consider hiring
a personal trainer. Dont just pick a stranger from the phone
book. We have some tips for you to consider so youll only
hire the best (pgs. 30-32).
Also this month, get your taste buds ready because we
have ve delicious recipes that cut the calories but not
the avor just in time for your holiday dinner plans! We
even enlisted the help of Lisa Lillien of the Food Networks
Hungry Girl (pages 50-52)! And if youre stressed about
nding the right gift for the guys and gals on your list, check
out our holiday gift guide (pgs. 46-47). Enjoy the holidays
everyone!
Until next time,
LaRue Novick is Editor in Chief and Creative Director
of MS&F Magazine. E-mail her at editor@maxmuscle.com.
L
a
R
ue N
ovick
Greg Atoyan
Team Max Muscle Athlete,
IFBB Professional
AVAILABLE EXCLUSIVELY AT:
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Now it's your turn. Get started early this year! Read on and check out the specials on
the Max Muscle supplements that will help you get on your way to a new you!
Be Great
8 WWW.MAXMUSCLE.COM DECEMBER 2011
Sean Greene is president of Max Muscle
and executive editor of Max Sports & Fitness Magazine.
E-mail him at sean@maxmuscle.com
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director LaRue Novick
Science Editor Phil Harvey, PhD, RD, FACN
Copy Proofreader Tariq Ahmad
Max Sports & Fitness Magazine
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandfitness.com
Max Sports & Fitness Magazine is published monthly by Joe
Wells Enterprises, Inc. and may not be reproduced without express
written permission, all rights reserved. No liability is assumed by Joe
Wells Enterprises, Inc. or Max Muscle regarding any content in this
publication. It is vital that before implementing any diet or exercise
routines, you must rst consult with a qualied physician.
Max Muscle is not responsible for advertiser claims. Joe Wells
Enterprises, Inc. and Max Muscle do not promote or endorse the
use of steroids or other illegal substances. For more information
concerning diet and nutrition, recalled products, steroids and other
related products and issues, please visit the Federal Food and Drug
Administrations Web site at www.fda.gov.
We reserve the right to refuse advertising without explanation.
Contributing Photographers
Lisa Maiorana Abby Hoeffner Don Dona
Lisa Moretti Joe Wells Jessica Wyland
Susan Irby Alissa Carpio Jennifer Lee
Christina Vargas Victoria Adelus Danny-J
James Patrick Bruno Gregg Evans
Paul Colletti Frank Fontanilla
Advisory Board
Contributing Writers
Rand McClain, DO Ron Higuera, DC, MS, ART
John Platero, CPT, RTSM Robert Goldman, DO, PhD
Gary Brazina, MD, FACS Charles Poliquin, BS, MS
THE 2012 MAXFORM
Life Challenge ofcially
kicks off December 1st. For
those of you interested in
getting in better shape, Ill
give you 25,000 reasons
to consider doing it now:
the winner of this contest
wins $25,000! Each year,
thousands of Max Muscle
customers compete for a
chance to win $25,000 by
getting in the best shape
they can. Max Muscle
stores from across the country vote on who they think has
the best before and after results between December 1st and
June 30th. That gives you 7 months to get in the absolute best
shape you can by learning to live a healthy lifestyle, one that
you can continue on after the contest ends.
But, we arent just interested in helping you lose weight
for 7 months. This contest is about motivating you to learn
how to get in your best shape and stay in your best shape by
making this a lifestyle change! Max Muscle Certied Fitness
Nutrition Coaches are available at all Max Muscle locations to
help contestants learn how to eat, what supplements to take
and why they are benecial.
We also have an online community (mymaxmuscle.com)
with more than 20,000 tness-minded people offering support
and encouragement. If youve been wanting to make a change
and really get into shape, nows the time to get started. For
more information go to maxmuscle.com and nd out how!
IFBB PRO CHRISTINA VARGAS
JOINS TEAM MAX MUSCLE!
Max Muscle is very pleased to announce that IFBB Pro
Christina Vargas has joined our team of professional athletes.
Christina recently won her rst pro show at the Houston Pro
beating out many of the top professionals competing in the
IFBB today. Her 5-foot frame is perfectly proportioned and
displays the kind of symmetry most competitors aspire to
achieve.
Christina is excited to be a part of Team Max Muscle. She
loves the new avors of MaxPro and is working with our team
to put out some videos of her recipes (Christina loves to cook
and mix up healthy recipes to make dieting exciting). You can
check out Christinas story at maxmuscle.com or chat with
her on mymaxmuscle.com. Also, read her rst column in this
issue (page 28).
Enjoy the holidays!
10 WWW.MAXMUSCLE.COM DECEMBER 2011
James Patrick earned his
bachelors in journalism from the
University of Arizona and has been
a contributing photographer and
writer for multiple tness publications
throughout the United States, Canada
and internationally. He has received
multiple ADDY Awards from the
American Advertising Federation for
color photography. His photography
work and regular writings appear on his
website at portfoliopatrick.com.
Lisa Maiorana has been a
features and beauty contributor for
MS&F since 2006. Her work has also
been published in Romantic Homes
and Parenting OC magazines. Full of
personality, she takes on each new
writing experience like an artist with a
paintbrush. She loves to be creative
and has a air for the imaginative. In
her spare time, she loves to research
fashion trends and work out.
Alissa Carpio has 10 years
experience as a personal trainer. She's
competed in bodybuilding, gure and
tness since 2003, and is a national-level
NPC Fitness competitor. Alissa coaches
competitors and provides online personal
training services. She has a BS in sports
management with an emphasis in tness
and wellness. Alissa lives in Northern
Virginia with her husband, Dave, and their
2-year-old son, Joel. Find her online at
alissa.net.
P
h
o
t
o
b
y
J
e
n
V
e
n
e
g
a
s
Maria Kang graduated with two
bachelor degrees and is the founder
of Fitness without Borders, a nonprot
promoting tness, education and
leadership for kids in underprivileged
communities. Her tness background
includes being a personal trainer, group
exercise director, tness manager,
freelance writer, tness blogger and
social entrepreneur. Visit her online at
mariakang.com or receive daily tness
motivations on tnesscure.com.
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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12 12
Double the Win!
Mid USA Champions, Kim McMurren and
Rodney Garcia, franchisees of the Max
Muscle in Greeley, Colorado, made history
by becoming the rst couple to win overall
titles in a bodybuilding competition on
August 13 in Albuquerque, New Mexico.
Kim won 1st place in the middle-weight
class and Rodney won 1st place in the light
heavyweight class as well.
Making Friends
Max muscle has encouraged me to lose
weight and be t. During the 2011
MaxForm challenge, I made many friends
along the way. We all encouraged each
other during the contest. I met Troy (pictured
here) in person while I was on vacation in
Huntington Beach, Calif., which is Troy's
home town. We got to work out together
at Gold's Gym and we shared different
workouts and I got to visit two local Max
Muscle stores. Thanks to Max Muscle's
MaxForm contest, I made a new friend and
I made the top 10 and came in 7th place in
the nation. Thank you Max Muscle and thank
you Joe Wells, founder of Max Muscle.
Eric 'Superstar' Coronado, Calif., via email
Road to Recovery
On May 3, 2011, I was on mounted patrol
in Iraq when the vehicle I was in was struck
by a roadside bomb. After I was pulled from
the burning vehicle, I didn't know how badly
I was injured. I didn't realize that my helmet
was acting as a compression bandage and
Picture of
the Month!
I am so happy to be a part of the November issue of MS&F magazine! Although I didn't take 1st place in
the MaxForm 2011, it reminds me of how much I overcame in my own personal struggle with weight loss.
I am so excited for all the newcomers who are ready to transform their own lives in the MaxForm 2012!
Erin Keith, Bettendorf, Iowa. TAKE YOUR PIC WITH MS&F AND SEND IT TO US!
GOT 30
MINUTES?
TRY THIS
CIRCUIT
KILLER
FREE! Compl iments of:
NOVEMBER 2011 www.maxmuscle.com
SUPER
SPUDS
(Recipe inside)
The Science
OF HAPPINESS
DON'T MISS THIS!
How You Can Achieve It!
COOL
THE
BURN!
pg. 54
Simple
Ways
To Stay
on Track
This
Holiday
Season
pg. 49
8
MEET OUR
MAXFORM
TOP 10
FINALISTS
pg. 32
Lives Forever Changed!
Thanks MS&F!
Last year I never would have
imagined anyone would
EVER want to take a picture
of me, never mind put it
on a magazine cover! The
opportunity you provided me
has motivated and inspired
me to have the condence in
myself to push even further
and be more courageous in my
day-to-day life.
Alexandra LaChance
MS&F's November's cover model
13
13 DECEMBER 2011 WWW.MAXMUSCLE.COM
MAX MUSCLE INTERNATIONAL
Fernando Olsen took former Ms. Olympia, Yaxeni
Garcia, on a tour of Kamakura, one of Japan's most
famous tourist attractions. Yaxeni, who recently took 2nd
place at this years Olympia in Las Vegas, Nevada, spent
a week doing seminars and guest posing to help promote
Max Muscle Sports Nutrition. Fernando is pictured
here with Yaxeni and friends! Thanks for ying the Max
Muscle colors out there in the land of the rising sun and
for celebrating two decades with the world leader in
sports nutrition!!
Brian Bullman, MMSN International Sales Manager, via email
TALK
TO US
when I removed it, I lost consciousness. I
had suffered severe brain trauma as well
as some spinal injuries. After a couple
of months of rehabilitation and therapy, I
walked into the Max Muscle in Fayetteville,
NC. At the time, I was using a cane and
could not control the trembling in both my
hands and my head. I am also blind in the
right eye. I knew that the only way to come
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
We asked: What has helped you the most
to get through a plateau in your training, diet or
weight loss journey?
You answered:
s Constant motivation Poppa Greene
s Better nutrition in both Quality & Timing!
Collin Andersen
s Setting a new goal The Sweaty Betties
We asked: Who's working out Monday
morning bright and early? What are you
training?
You answered:
s Heck no! I go after work in evenings. I'm
doing cardio, stair master and elliptical.
Tas Bar
s Me :) Not too early, 9:30 a.m. I'm training
biceps & back, abs & cardio. Tanya
Kirkpatrick Casey
s Starting at 5:15 a.m. Turkish Get Ups
Jennifer Waller
s CrossFit class at 6 a.m.! Getting ready for
another 5K. :) Tanya Davis Morse
s I'm going into mad scientist mode and
getting ready for my upcoming ght on
October 22. Dano Marcus Moore
s Cardio..chest and tris...stoked! Sally
McCollum
I WAS STABBED
15 TIMES!
O
n October 1st 2010 outside of a club in
Sacramento, I jumped in to help my friend
who was surrounded by 8 to 10 guys who
were trying to start trouble. The guys quickly
scattered and with the adrenaline rush, I didn't
remember feeling a thing. I just stood there with the
thought of just walking back to the car to go back
home. But then I felt blood rushing down my face
and I felt a strange feeling in my lungs as the security
yelled, "He got stuck!
I started panicking, realizing I had been stabbed.
I was then put in an ambulance and rushed straight
to the hospital. As I lay there and looked at all the
doctors and nurses working on me, I felt as if I was in
a movie. I was in disbelief at my situation, but knew
that with God by my side, I was not going to go.
When I woke up the next morning, I was told I
had been stabbed 15 times. I was hit in the lungs,
the liver, all over my back, sliced on top of my head,
mid chest, close to my spine and my stomach. After
2 weeks of being in the hospital, I was nally well
enough to go back home. Despite the pain, I kid you
not, all I could think about was when I was going
to be able to work out again. ... I decided that once
I got approval from the doctors to train, I would
bounce back and compete in a bodybuilding show
that was just ve months away.
With zero experience at doing bodybuilding
competitions, I sought all the help I could get.
Luckily, one of my friends who competed in
bodybuilding told me about his coach, Kenny Tali,
who also runs Max Muscle in Walnut Creek. I
decided to do some research and was extremely
impressed by his accomplishments as a prep coach
and wanted to give it a shot. Seeing that I was
passionate, Kenny was condent that he could get
me into contest shape with 10 weeks of preparation,
despite what many others thought.
After those 10 weeks of intense workouts and
dieting, I went on stage for the rst time of my life
and won 2nd place. From that point, I just fell in love
with bodybuilding.
On November 5, a year and 1 month after the
stabbing incident, I was back in the city where I
nearly lost my life, but as a stronger individual. I
stepped onto the stage at exactly 154 pounds and won
both novice and open as the lightweight champion.
I couldn't have done it without the support of my
family, my team and the coaching of Kenny Tali. I
know this is only the beginning of my journey and am
condent that with Gods help I can do anything.
Ariel Alberto, 24, Richmond, California, via email
back was to become physically active
once again and to support my body
with the proper nutrition.
That is why I came to Max Muscle.
I needed someone who was going
to give me advice and Bill Porter and
his staff did just that. I no longer use a
cane and the trembling in my hands
has stopped. I exercise on a daily basis
and use MaxPro, GlutaMatrix and 2TX.
And since I was having trouble with my
sleep patterns, Bill recommended ZMA,
which has helped increase the quality
of sleep and increased it from 3 hours
to more than 6 hours currently. Max
Muscle has been instrumental in my
recovery process and has helped give
me the motivation and drive to continue
my workout routine.
Daniel Prigge, Fayetteville, NC, via email
Aw Shucks!
I LOVE this magazine! I read it cover
to cover! So many tips and inspiring
articles. Thanks!
Jessica Vinall, via Facebook
MM Products Props
I just wanted to thank you guys
for helping me have an amazing
workout today. Your products are
sick and my performance was
unreal. Thanks again.
Brandon Frantz, via Max Muscle FB page
I have used Max Muscle
products for years! I attribute a
ton of success to your wonderful
supplements. Thank you for your
support and products!!
Allie Downs, via Max Muscle FB page
P
h
o
t
o
b
y
Y
a
o
S
a
e
t
e
r
n
14 WWW.MAXMUSCLE.COM DECEMBER 2011
By Joe Wells, Max Muscle Founder
and CEO
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
IN ALL THE HUSTLE, MAKE TIME
FOR YOURSELF
I JUST DONT HAVE TIME! We have
all used this popular excuse when we
are asked about almost anything we
have not done yet. Its the mantra of all
excuse givers and unless youre one of
the rare perfect people on the planet,
then youve used this excuse.
There are some things, of course,
that we always need to make time for,
such as going to work or we risk losing
our job. This is simply not an option,
so we make time to go to work. We
make time for things that we prioritize
as very important in our lives. I believe
everyone would agree with that
statement.
Another com-
mon statement
that we hear often
is, There is noth-
ing more important
than our health. I
am sure most of you
would agree with
that statement. In
fact you could easily
argue that if youre
not healthy, you are
going to have a hard
time getting to work
or focusing on your
other priorities, such
as your friends and
family.
I'm sure everyone
would agree that we
simply need to make and nd the time
to take care of ourselves. It should be
our highest priority, because it enables
us to make sure that we have the ability
to focus on all of our other priorities.
Here is a list of ways that we can free
up an hour a day to make sure we
focus on our health and tness.
WAKE UP EARLIER. It takes about two
weeks for your body to get used to
waking up earlier, but once you get
used to it, you will love getting your
workout done rst thing in the morning.
GET OUTSIDE FOR A WALK. Instead of
melting in front of the TV every night,
make some time to take a nice walk
with your signicant other, and if you
have a dog, he will love you for this.
Seriously, just walk whenever you
can. There are times when we can walk
short distances instead of driving in the
car. I love to walk my kids to school or
halfway. It gets my blood owing in the
morning and I can spend some quality
time with my kids.
UTILIZE YOUR LUNCH BREAK. When you
are at work take some time during your
lunch break to work out or go for a
walk.
HELP EACH OTHER.
Have a talk with your
signicant other and
arrange times for each
to help out so that you
can both nd time to
work out.
There really is no end
to the ways you can
nd time to exercise.
I believe the true
message here is that
we really cant afford
not to nd the time. I
have always believed
that you must get a
little bit obsessed in
order to get yourself
to make something happen. Get a
little obsessed about your one special
hour per day. You can't tell me that
you aren't worth one hour a day that
is dedicated to a healthier, happier
you. For that hour, you can run, walk,
do yoga, box, work out or do anything
you want to do to help you get in better
shape.
Life is nothing more than precious
time and anything we can do to
enhance our quality of life and extend
it should be considered The Highest
of Priorities.
Make time for yourself today!
MS&F
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
My Max Muscle endurance stack helps me
dominate opponents. While conquering you
and the single track on my mountain bike,
ENDURO MAX keeps me properly fueled and
hydrated through tough terrain and many
many miles. ARM helps me leave you in the
dust and while youre in pain the next day, I
am back at it, recovered and feeling amazing.
When you walk onto my dirt realm, you better
step back because using XTINGUISHER
gets me jacked to take opponents off
my track.
If you really think you can beat me, bring it.
I know who's got my back:
MAX MUSCLE.
-Laurel Darren
Extreme Athlete,
Powered by Max Muscle
16 WWW.MAXMUSCLE.COM DECEMBER 2011
By Linda Hepler, BSN, RN
STEM CELLS FOR MS?
Scientists are getting closer to a stem cell
therapy for multiple sclerosis (MS), a disease
that attacks the brain and spinal cord. MS is
caused by damage to the myelin sheath, an
insulating material that coats neurons (nerve
cells) and allows them to signal effectively.
MS causes symptoms in many parts of the
body, including the muscles, bowels, bladder,
eyes and brain.
Scientists from the University of Rochester
Medical Center and the University at
Buffalo recently isolated a specic type of
stem cell from the human brain to become
oligodendrocytes, a type of cell that makes
myelin. Stem cells are biological cells that can
divide and differentiate into specialized types
of cells.
In the study, the scientists injected the stem
cells into the brains of mice born without
myelin. Three months later, the cells had
become oligodendrocytes, and had coated
almost half of the brains neurons with myelin.
In addition to the potential for treating
MS by injecting stem cells to create myelin
in the brain, the treatment may help with
other diseases that are related to myelin loss,
such as cerebral palsy, diabetes, high blood
pressure and some types of stroke.
LOVE BUG
Do you feel as if your car is part of who you
are? If so, you may be more likely to have
an accident, according to researchers from
Temple Universitys Fox School of Business
in Philadelphia.
The study, called Aggressive Driving: A
Consumption Experience, investigates the
relationship between personality, attitudes
and values and aggressive driving behavior.
Aggressive driving causes as many as two
thirds of fatal accidents in the country.
The study found that those who perceive
their car as an extension of their self identity
tend to drive more aggressively. And those
who were excessively materialistic, or
valued their possessions more than most,
were more likely to drive aggressively.
These people were more likely to engage in
risk taking and more incidents of breaking
the law while driving, which corresponds
to more accidents.
A Colorful
Message
Want to increase childrens
acceptance of healthy
fruits? It may be as simple
as presenting the fruit in
colorful bowls, according to
research from the Cornell
Center for Behavioral
Economics in Child
Nutrition Programs (BEN).
The BEN Center has
analyzed different school
lunchroom layouts and
found that putting fruit
in multi-colored bowls
increased sales by 104
percent. This study, and
other research by BEN is
expected to go the distance
in helping schools to
identify simple, cheap and
effective tools to encourage
children to choose more
healthy food.
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
AVAILABLE EXCLUSIVELY AT:
FROM THE SEED TO THE BOTTLE.
MOTHER NATURE GOT IT RIGHT!
We purchase 100% Organic Flax Seeds from
certified growers. We buy only 100% North
American Organic Seed where the climate, growing
conditions and practices are closely regulated.
We only cold press our oil and never use super
heat. We never ever filter the oil and we never
process the oil. Max Flax Oil is pure, unrefined,
unfiltered and unbleached. We smash the seed
and put it directly the bottle and deliver it. We do
not carry any flaxseed oil in inventory. We feel
mother nature has it right... from the seed to the
bottle - PERIOD! Max Flax Oil is 100% USDA
Certified Organic, Certified Organic by QAI and
Certified Kosher.
Why is MAX FLAX OIL better
than the flax oil you are using?
18 WWW.MAXMUSCLE.COM DECEMBER 2011
Kiss Those Psych Meds
Many people
are weaning
off depression
and anxiety
medications to get
to the root their
problems. Its not
something to try
cold-turkey, but
here are some tips
for determining if
youre ready and
how to get happy.
goodbye!
By Lisa Moretti
M
ore than having just a bad week, depression
is a very real condition that can leave you
feeling sidetracked from your life. There are
serious psychiatric conditions that require
medical interventions to change the brains chemistry,
but the fast-draw-from-the-hip response of prescribing
pharmaceuticals for even the slightest case of the blues
can have disastrous consequences. According to WebMD,
here are some of the common symptoms people with
depression experience daily for an extended period of time:
s difculty concentrating, remembering details and making
decisions
s fatigue
s feelings of guilt, worthlessness, helplessness, emptiness
s feelings of hopelessness
s insomnia, irritability, restlessness
s excessive sleeping
s loss of interest in activities or hobbies once pleasurable,
including sex
s overeating or appetite loss
s thoughts of suicide, suicide attempts
Dr. David Sack, CEO of Promises Treatment Center,
notes that antidepressants serve a purpose: they relieve
acute symptoms quickly and they can often hold deep
depression at bay. He cautions, When people come out
of depression their nervous system remains vulnerable to
stress for at least one year. During this time they are much
more likely to get depressed again.
Antidepressants are the fourth most commonly pre-
scribed pharmaceuticals in the United States according to
IMS Health, a company that analyzes the pharmaceutical
industry, and they pull in about $9.9 billion a year. Accord-
19 DECEMBER 2011 WWW.MAXMUSCLE.COM
ing to the National Institute of Mental
Health, close to 15 million people in
the United States suffer from major
depression and another 40 million live
with anxiety. Records show that Amer-
ican use of antidepressants doubled in
the last decade!
To be sure, just get over it is not
the solution to depression. However,
at the other end of the spectrum, your
physicians cure can be worse than
the disease and can often lead to a
domino effect of more medications
to deal with the side effects.
Medication Madness by Dr. Peter
Breggin (breggin.com) provides more
than 50 fascinating, frightening and
dramatic cases in which psychiatric
medications played a role in suicide,
murder and other violent/criminal/
bizarre behaviors.
Dr. Sack notes that most people
stop antidepressants and anti-anxiety
medications because of the side
effects: massive weight gain, sexual
dysfunction, emotional blunting and
total loss of motivation. But stopping
medications too fast can result in
severe anxiety, nightmares, insomnia
and agitation, according to Dr. Sack.
Come On, Get Happy!
Many people are now looking to
reclaim their lives, but getting off
depression or anti-anxiety medications
can be tricky! Dr. Tara Peyman and Dr.
Sara Gottfried, both integrative
physicians, agree that the rst
step is to acknowledge and
address why medication
was begun. Dr. Peyman, a
naturopath at Arizona
Natural Health Center
who specializes in
the treatment of
bipolar disorder
and mental illness,
recommends talking
with your doctor about
your goals. If your doctor
isnt sympathetic nd
a new doctor! She also
counsels people to write down their
questions before a visit. Doctors often
express frustration that their patients
dont bring up the true reason they
came in until the doctor believes the
appointment is nished and is walking
out the door. So, be prepared and also
be prepared for some resistance.
Dr. Gottfried, a Berkeley, Calif.
gynecologist, also recommends
nding and addressing hormonal
imbalances that may be causing
depression. She points out that
women are more than twice as likely
to be treated for depression, which
suggests hormones may be an
underlying cause. Dr. Gottfried also
encourages her patients to nd and
treat their nutritional deciencies and
food allergies as both of these can be
linked to anxiety and depression.
Surprisingly, gut inammation is
linked to depression. The gut is often
called the second brain and when
its broken by foods like gluten and
casein (two common food allergies),
neurotransmitters are impaired. You
can try an elimination diet or food
allergy testing to determine how your
body reacts.
Dr. Michael Wald of the Integrated
Medicine and Nutrition Clinic in New
York uses several laboratory tests
to determine if patients are ready to
transition from medications. He tests
urinary amino acids for neurotransmitter
levels, salivary melatonin levels, red
blood cell magnesium and does an
overall evaluation of nutrition, sleep
habits, exercise habits, thyroid function
and blood sugar. He often turns to
custom formulations of amino acids
made by compounding pharmacies to
rebalance and restore hormones and
neurotransmitter levels.
A big handful of
cashews provide between
1,000 and 2,000 mg of
tryptophan and can work as
well as a prescription
anti-depressant!
Its All In Your Head
At the Physicians Institute,
doctors from around the world
learn a precise protocol to
interrupt the electrical impulses
in the bodys circuitry that
transmit signals resulting in
pain, addiction, anxiety and
chronic distress all without
drugs or pain. They have been
very successful in reversing
bipolar disorder, depression and
anxiety. Fisher Wallace Labs
(sherwallace.com) manufactures
a home-use device that has been
cleared by the FDA since 1991
and has more than 90 studies
behind it. The device uses radio
frequencies to stimulate serotonin
and dopamine production in just
20 minutes a day. Of special
interest, the product is being
used by the military to help
alleviate Post Traumatic Stress
Syndrome (PTSD).
Got a Drug Question?
Dr. Curtis Alexander is a doctor
of pharmacy. He maintains a
helpful website (ask-curtis.com)
and readily answers questions
submitted to him as quickly
as possible. Not one to readily
dismiss home remedies because
they arent backed by clinical
research, Dr. Curtis offers people
a valuable service and thoughtful
evaluation of their questions.
Dr. Curtis also recommends
natural therapies like SAM-e and
exercise for depression. In all, he
has a wealth of knowledge just
waiting at your ngertips.
Get Good Rest!
Dr. Steven Park, an Otolaryngolo-
gist and respected author, notes
that many people with anxiety
and depression arent getting
good sleep. Lack of restful deep
sleep can trigger hormonal and
other biochemical changes.
Many sleep medications actually
suppress deep sleep making the
problem worse. If you are wean-
ing off of depression medications,
be particularly attentive to your
sleeping patterns, says Dr. Park!
20 WWW.MAXMUSCLE.COM DECEMBER 2011
Dr. Barry Sears, author of the Zone Diet series and
other bestsellers, has spent the last 30 years researching
the interplay between diet, hormones and health. In his
research he has found that hormonal responses to foods
we eat can cause inammation. Cellular inammation
disrupts hormonal signaling necessary for daily activities,
both physical and mental, he said. He helps people
reinterpret food as medicine to be used biochemically to
restore balance.
Coming Out of the Dark
All four doctors recommend revamping your food habits and
lifestyle. Dr. Sears recommends that people transferring off
depression medications increase their omega 3 fatty acid
intake to 2.5 grams of EPA and DHA daily. These are derived
from high quality sh oils. In her treatment regimens, Dr.
Gottfried often uses the herb Maca, but cautions it should
be done with a physicians help for safety. Maca also helps
rebuild adrenal health, another factor that can inuence
anxiety and depression. She also uses 5-HTP, a precursor to
serotonin, the happy feeling neurotransmitter, for weaning
off Selective Serotonin Reuptake Inhibitors (SSRIs).
SSRIs, which regulate serotonin, can make things
complicated so youll need a good physician to ensure that
you dont end up with serotonin syndrome, a potentially
life-threatening condition from too much serotonin. Dr.
Gottfriend noted that Lexapro is one of the most difcult
depression medications to kick.
Dr. Peyman also uses homeopathic remedies to
help remind the body what normal and healthy are
biochemically. Risk of suicidal thinking and over aggression
in young people who use depression medications make
homeopathy a far safer rst line of defense. She notes
homeopathy has no side effects.
Shelly Byrd, a certied nutritional therapy practitioner
(NTP) in California, uses many natural remedies in her
practice. Products she turns to combine St. Johns Wort,
5-HTP, Rhodiola, B vitamins and specic ower essences.
She, too, recommends omega 3 fatty acids plus a
therapeutic dose of vitamin D to help relieve inammation
in the brain, which has been shown to be higher in people
who are depressed. She notes that all of these formulas are
affordable ($20 to $25), so they create a cost barrier versus
pharmaceuticals covered by insurance.
Moving On Up
Exercise can blast away the blues, but most of us dont
know why. Andrew Johnston, a holistic strength training
coach, notes that when you exercise, your muscles draw
all the amino acids that compete with l-tryptophan out of
your blood, which allows a greater concentration of the
amino acid to travel through the bloodstream and cross the
blood-brain barrier. L-tryptophan raises serotonin levels,
so exercise increases the amount of the happiness factor
building blocks in your brain!
College educator Sue Ingebretson, author of
FibroWHYalgia, agrees from personal experience. After
years of chronic pain, she was depressed and anxious
and medicated. Her doctor was not happy about her choice
to stop her medications so she knew she had to support
herself. Anticipating that the transition could be very
difcult, she stepped up her tness routines and changed
up her diet. All the setbacks she had braced herself for
didnt happen! She says, The worst thing about weaning
off depression meds is the sleep disturbances. Exercise
really helps with that.
Ill Have What Shes Having
What we put in our bodies can have a dramatic impact
on our mental health. Many people are dehydrated, which
can lead to emotional dysfunction and anxiety. A large
percentage of people have undiagnosed hypothyroidism
and/or adrenal fatigue. Many foods and chemicals like
uoride along with heavy metals like copper and mercury
impair endocrine function and diminish neurotransmitter
levels. If you suspect you have a problem, avoid foods that
can suppress the thyroid like cabbage, Brussels sprouts,
peanuts, broccoli, sweet potatoes, cauliower, rened
sugar and soy.
If you have been feeling blue, consider the advice of
Andrew Saul, formerly of the Journal of Orthomolecular
Medicine and author of Fire Your Doctor!. He recommends
using food to do what Prozac and Paxil try to do articially
raise your serotonin levels. Increase your consumption
of beans, peas, cheese, nuts and wheat germ as these
are high in tryptophan and also convert to niacin (which
induces sleep). He emphasizes including carbohydrates
in your meals to help get tryptophan to your brain as you
need carbs to cross the blood-brain barrier. He notes that
crackers with cheese work better than just cheese and
eggs with toast are better than just eggs alone. Saul says
ve servings of beans or a few portions of cheese or peanut
butter, or a big handful of cashews provide between 1,000
and 2,000 milligrams of tryptophan and can work as well as
a prescription antidepressant.
The reasons your world seems bleak and heavy might be
easily adjusted with some simple but powerful changes to
your diet, your lifestyle and your mindset. Youve already
taken the rst step deciding you want to move away
from the meds. Find a compassionate health professional,
evaluate your current condition and start moving toward a
happier, brighter and more fullling tomorrow! MS&F
THREE THINGS TO REMEMBER
1
Be Patient. It took time to get to the place you
are now, it will take time to return to health. While
you may want to do this overnight, the best course
of action is to plan rst and pace your changes.
2
You Are Unique. Every body is different. Find
the physician who is right for you, check refer-
ences, be honest with your physician(s) and remem-
ber that the therapy that worked for your mom/sister/
brother/friend may not work for you.
3
Communicate. Make sure your doctor knows
you are weaning yourself off pharmaceuticals.
Ask him/her to be involved and support your choice.
You may be surprised by his/her willingness to help.
Source: The Holistic Chamber of Commerce, www.theholisticchamberofcommerce.com
Your Solid
Nutritional
Foundation
22 WWW.MAXMUSCLE.COM DECEMBER 2011
FITNESS
the many faces of
Diverse and unique. Celebratring our differences and
our dedication to a healthy lifestyle!
Elena
Gyda
Shandi
By Danny-J s Photos by James Patrick, jamespatrick.com
23 DECEMBER 2011 WWW.MAXMUSCLE.COM
WEVE COME A LONG WAY
as a nation in 235 years: from slavery,
womens suffrage, civil rights, women in
politics and now our rst president of color.
One thing our country prides itself on today
is our diversity, our multi-cultural cities and our
ability to just get along. Diversity is basically,
differences. Different cultures, ideas, colors,
backgrounds, looks, thoughts, beliefs and
more. Diversity is being unique and celebrating
those things that make us unique.
Sometimes, when looking at all those
newsstand magazines and giant billboards, it
may seem that there is a certain same look
that pertains to beauty. But in partnership with
photographer James Patrick, who shot this
month's cover of MS&F and the images you see
in this article (and who helped create what has
been dubbed the "tness diversity project"), we
want to help shift away from the stereotypes.
There are some great examples in the tness
industry of models and pro athletes with different
body types and cultural backgrounds to look up
to. A few athletes you may recognize: Venus
and Serena Williams: two athletic, powerful,
black, tennis-player sisters who have been on
top of the scene for years. Michelle Kwan, a
ve-time Olympian Chinese-American Figure
skater, has showed her strength and agility on
ice. And with the 2012 Olympics coming up,
you may see more nationalities represented in
Americans than any other country!
As readers of this magazine striving towards
our physical goals to look better, feel better
and be better we need to embrace the fact
that tness is for everyone. As tness model,
Gyda Loveres, said regarding tness diversity,
Fitness is for every color and every race, rich
or poor. There are no limitations in living a
healthy and happy life.
Elena Rassolova
Age: 30
Birthplace: Moscow, Russia
What does diversity mean to you?
Diversity, to me, means uniqueness
and sharing ones beauty both inside
and out, something that cant be lost in
translation, especially when experiencing
a different culture. I feel that we
learn more about each other through
acceptance, tolerance and realizing we
are all similar in more ways than we can
visibly see or even experience.
What got you into the tness industry?
I was fed up with being out of shape
and insecure about my body. I vowed
to myself to get t and healthy. I had
the help of a personal trainer and chose
to reshape my lifestyle by learning how
to treat my body right through proper
nutrition and exercise. Persistence,
dedication, discipline and hard work led
to a brand new healthy body, high self-
esteem and careers as both a tness and
fashion model and a personal trainer.
What is your biggest goal in the industry?
The goal that I am working towards is to
not only be published through the written
word and photographs, but to share my
experiences and passion for healthy
living with others as a life coach.
Why did you choose to be a part of the
tness diversity project?
I selected this project because I am
proud of who I am, my culture and my
journey to becoming who I am today.
I would have not made the strides I
have, had I not embraced diversity and
change. I want this project to bring
cultural awareness as it becomes
central when we have to interact with
people from other cultures. Working
together helps us to learn from
one another and to dispel negative
stereotypes about each other.
I want others to know that no matter
what their background is, to not view it
as a limitation, only as an opportunity to
grow and become the person you were
meant to be!
Gyda Loveres
Age: 28
Birthplace: Manila, Philippines
What does diversity mean to you?
By denition, diversity means
unlikeness, but for me it means
uniqueness. Being different is never
a bad thing. This is what sets us
apart from everybody else.
What got you into the tness industry?
When I was younger, I admired
models and actresses who were in
great shape. I thought back then
that for someone to look that good,
you have to be wealthy or just be
genetically gifted. Ten years ago, I
came across the Arnold Classic on
TV. I remember feeling really excited
and immediately bought my rst
tness DVD. I saw a quick change in
my body, and I was thrilled!
I then started setting new goals,
changing my diet and searching
for new challenges. Three years
ago, I decided to do my rst tness
competition and with the help and
support of my husband, Bobby, I
won rst place for both Ms. Figure
and Ms. Physique. It was one of the
happiest days of my life.
This journey helped me realized
that being t is not a gift, its an
accomplishment. Now that Im
a personal trainer, I will continue
this journey by inspiring everyone
around me.
What is your biggest goal in the
industry?
My biggest goal in the industry
is for my name to be a brand
someday. And most importantly
to help inspire women of different
races that anything is possible.
Dreams can come true even after
you step away from your comfort
zone; like learning how to speak a
new language and starting a new
life in another country. I did it, so
can you!
Why did you choose to be a part of the
tness diversity project?
I chose to be a part of this amazing
project because not only did I get to
work with one of the most talented
people in the industry (photographer
James Patrick) but also I got to
show the world that tness is for
every color and every race, rich or
poor. There are no limitations in
living a healthy and happy life.
24 WWW.MAXMUSCLE.COM DECEMBER 2011
Felicia Romero
Age: 29
Current Location: Chandler, Arizona
What got you into tness modeling?
I was approached by Muscle & Fitness Hers at a tness event
and have been modeling ever since. So I was just in the right
place at the right time.
What does diversity mean to you?
Diversity has so many meanings to me but the one that has the
most meaning to me is the fact that at the time I came into the
industry, I was not your normal blonde hair, blue eyed model. I
was different and I think having diversity, especially in the tness
industry, is a great thing to have. Its good because not everyone
is the same or have the same body parts. We are all diverse in
different ways.
Felicia
Shandi Hudson
Age: 34
Birthplace: Syracuse, New York
What does diversity mean to you?
Diversity is beautiful!!! No one is the same and every
person here is destined for something great and
something different. There is room for more than just a
few, thats why this project was so important. People
need to be able to see themselves when they look at
their role models in the tness industry. Being able to be
an expression of that diversity was an honor.
What got you into the tness industry?
I decided to change my way of life a few years back.
After wanting to challenge myself, I decided to enter
a tness competition on a dare!!!! After such a huge
accomplishment, I decided to keep going with it to see
how far I could go. On my journey, I found that I had
inspired a few people along the way and that was the
turning point of it all. I decided that I wanted to be a
motivator so I went back to school to nish my degree in
holistic nutrition and I havent looked back since.
What is your biggest goal in the industry?
I love what I do and my goal is to be able to continue to
inspire on a larger scale. Helping others to understand
the importance of taking care of themselves physically,
mentally and spiritually are all so important to me, so my
goals expand way beyond just the tness industry.
Why did you choose to be a part of the tness diversity project?
I wanted to be an example and show that the realm of
the industry is wide in range with many different faces.
What was also important to me was to show that you
can still be t and healthy after motherhood another
huge platform of mine. If I inspire one person to change
his/her lifestyle, then I am happy!
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our
new social network, myMaxMuscle. Theres no
cost to join! Get connected with fitness minded
people just like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
Just Li ke You!
26 WWW.MAXMUSCLE.COM DECEMBER 2011
WORKOUT
As the winner of
Max Muscles Best
Back in America
contest, Victoria
Adelus, 28, of Bend,
Oregon shares how
she struggled with
degenerative disc
disease and overcame
the pain to compete
on stage.
Photos: Dan Ray Photography Gym: The Spa at Glenpointe, Teaneck NJ
A
bout 80 percent of the American population is
affected by back pain at some time in their lives.
When I was young, I wasnt worried about this
alarming statistic. As an athletic child, you feel
invincible. I was a gymnast, a horse vaulter, a track athlete and
an avid snowboarder throughout my youth. When I nished high
school and started college, I began Muay Thai kickboxing and I
later decided to prepare for my rst full marathon. If there was
an activity that produced a massive amount of adrenaline, you
could guarantee I wanted to participate.
Fast forward to 2006. I was only a couple of weeks away from
race day for my rst marathon. I had two half marathons under
my belt and I felt ready. I was running 15 to 17 miles at a time.
However, one day while running, my back began to hurt with
every step. I didn't want to give up despite the sharp twinge
in my lower spine because I believed it was probably a normal
ache that comes with the training. I continued training despite
my pain, until one day, my entire left leg went numb.
I nally realized I couldnt put off a trip to the doctors ofce
any longer. An MRI revealed that a disc in my lower spine had
herniated, and it was pinching my sciatic nerve to the point
where nerve damage would potentially be permanent if I didnt
do something about it. I was also told I had degenerative disc
disease.
The next few years were lled with ups and downs. Telling
athletes they cant be active affects them more than just physically.
My diagnosis began to seep into my soul. I decided not to go
the surgical route, and instead took the long way around. I went
through months of physical therapy, epidural steroid injections,
yoga, acupuncture and chiropractic treatments. You name it, I
tried it.
During that time, I got my personal training certication and
read numerous books to get a better understanding of back
pain. It was a long healing process and one that taught me a lot
about myself. There were of course times when I doubted that I
would ever be able to exercise again, but sure enough, I proved
that my injury was just a speed bump in the road.
For more than a year I was barely able to move without pain,
and I am now proud to say that Im a national-level NPC tness
competitor doing back ips on stage. Im very proud of my
journey. Winning Max Muscles Best Back in America contest
symbolized my road to recovery. The contest allowed everything
to come full circle, and it signies how hard I worked to get
where I am today. I was blown away by the amount of votes I
received from my local community and beyond. It truly showed
me that when you believe in yourself and have the support of
others behind you, anything is possible. Thank you to my loved
ones, friends, medical care providers and sponsors for always
having my back and thank you to those who voted and helped
me win such an incredible achievement award.
What does my story have to do with this back workout?
Obviously, a lot. As a personal trainer and boot camp instructor/
owner, I make it my mission to help others strengthen their backs
and their core. Building a strong back is essential in keeping
your spine healthy and preventing injuries like the one I suffered.
Stretching daily, practicing relaxation through massage or yoga is
also important in maintaining general health and preventing injury.
You only have one body, take care of it! MS&F
By Victoria Adelus
27 DECEMBER 2011 WWW.MAXMUSCLE.COM
VICTORIAS BACK WORKOUT
I like to train my back twice a week and I schedule each workout at least three to four
days apart for adequate recovery. I usually try to incorporate different exercises each time
I train in an effort to always keep my body guessing. This workout includes my routine
on a heavy back training day. When lifting heavy weight, I aim for eight to 12 repetitions
with about 30 to 45 seconds of rest in between sets and I try to hit three to four sets per
exercise. I also incorporate at least one core movement and lower back exercise into my
back workout routine. Developing a strong core is essential for overall back health.
SEATED LOW CABLE ROW: Using a v-bar
attachment, begin this movement with your feet
on the platform and back straight. Pull the bar/
cable toward your belly button while pulling your
shoulders back, pushing your chest forward and
steadily arching your back. Slowly release the
bar until your arms are extended and shoulders
are slightly stretched forward. Muscles used:
middle trapezius, rhomboids
BACK EXTENSION: When I train my back,
I also like to include lower back and core
exercises during my workout as this helps me
maintain a healthy spine from top to bottom.
Position your heels under the pads used to
anchor your feet into the piece of equipment.
Keep your stomach tight while bringing your
shoulder blades back, and lower your upper
torso toward the foor. Slowly bring your torso
back up while squeezing your lower back and
glutes, keeping your posture straight and chest
out. Muscles used: erector spinae, gluteus maximus,
hamstrings
PLANK: Lie on the foor and slowly push
yourself up off the ground using your forearms
and toes for support. Keep your stomach pulled
in toward your spine, and hold for at least
30 seconds. If the plank gives you any back
pain, modify this movement by performing this
exercise on your knees. Make sure you keep your
back straight, and do not allow your hips to lift or
your back to sway. Muscles used: erector spinae,
rectus abdominus, transverse abdominus, obliques
BENT-OVER DUMBBELL ROW:
Place one hand and knee on a
bench for support and one leg on
the foor. Grab the dumbbell with
the opposite hand and pull it up to
your side, just above your torso.
Slowly return the arm down until
it is extended and shoulders are
stretched. Finish repetitions and
then switch sides. Muscles used:
latissimus dorsi, rhomboids, middle
trapezius
PULL-UP: I like to alternate between wide grip pull-ups and close
grip pull-ups to engage different muscles within my back. As a
ftness competitor, I need to focus on both the thickness and width
of my back, and switching between these two types of pull-ups
allows me to accomplish this. For regular pull-ups, begin with your
hands beyond shoulder-width apart. Pull your body up to the bar
until your chin reaches the height of your hands. Lower your body
until your arms are fully extended. For close grip pull-ups (pictured
above far left), position hands inside shoulder-width, palms facing
each other and repeat the above steps. Muscles used: latissimus
dorsi, rhomboids, middle and upper trapezius
LAT PULL DOWN: Sit upright with your stomach drawn in.
Begin by gripping the bar and placing your hands slightly beyond
shoulder-width apart. Pull the bar down toward your chest while
keeping your posture straight and head forward. Limit severe
arching of your back and keep your shoulders down. Hold for
one second at your chest and then slowly release. Muscles used:
latissimus dorsi
BENT OVER BARBELL ROW: Bend over at the hips while keeping
your back straight, chest out and shoulders back. Hold the bar
with an underhand grip. Pull the bar toward your waist and belly
button. Return the bar to your starting position until your arms
are fully extended and shoulders stretched. Muscles used: middle
trapezius, rhomboids
28 WWW.MAXMUSCLE.COM DECEMBER 2011
By Christina Vargas
PROS CORNER
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
N
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IC
O
X
ID
E M
O
D
U
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TO
R
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w
i
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HARD WORK PAYS OFF
in the end!
H
ello everyone! Im excited to
be part of Team Max Muscle. I
wanted to start by introducing
myself to all of you. It has
been a great journey getting to where I
am today. And Im happy I get to share
awesome ideas with all of you, tell you
what is going on in my life, how to step
on stage, what to eat, etc.
Believe it or not, I am a really shy
person. I can be very outgoing, but Im
extremely shy. I turned down compet-
ing a lot when I was younger because I
didnt want to step on stage. I have high
anxiety and I am always the one bounc-
ing around backstage. Competing was
actually one of the
best things for me
though. It taught me
to calm down. I al-
ways bring my iPod
with me to compe-
titions and listen to
music to help mellow
me out.
I started competing
in gure in 2007 and
received my pro card
at the Junior Nation-
als in June 2009. I
competed for about
a year in pro gure
and at the end of
2010, I kept getting
really sick so I decid-
ed to switch to bikini. I was in and out of
the hospital and I realized I needed help,
so I contacted trainer Kim Oddo. We de-
cided I needed a good amount of time
to take off the muscle Id gained for g-
ure before competing in bikini in 2011.
After my rst show of the year and
placing 6th, I found out why I was so
sick: I was diagnosed with a severe
heart condition called neurocardiogenic
syncope. I have low blood pressure, low
heart rate and low glucose production
in my body. It is something I apparently
have always had and thats why it
was taking me longer to get better. I
just never noticed the condition until I
became more intense with my tness
goals.
I have since learned that I am
not allowed to do any type of
exercise involving elevation, such as
plyometrics, step ups, etc., which is
what I had been using to take off a lot
of my muscle. My diet was really strict
but I discovered I was lacking natural
sugars and salts. The doctors wanted
to consider a pacemaker but wanted
to see if pills and diet change could
help me, so my trainer switched up a
few things and we waited to see how it
would affect me (my look).
After all that, I got a zero placement
for a competition in Louisiana and I
felt devastated. When you try so hard,
coming in last always
gets you down. I
had tears on stage
because I just didn't
know what to do.
After that, I sucked
it up, got back in
the gym and worked
even harder for the
next show at the
Phoenix Pro, where
I got my Olympia
Qualication (I
came in 3rd place).
I went from a non-
placement to 3rd! I
did the Houston Pro
in October and I won
the show. It was my
rst pro win and with everything that I
went through, I felt so blessed.
If you believe in yourself and what
you are doing, anything is possible!
And guess what? I don't need a
pacemaker yet so everything is
working out. I started taking Max
Muscle supplements and they really
help me get ready for anything on or
off season. I love the MaxPro potein.
I use it to make wafes, great shakes
and even cake. I love cooking and
baking, it makes life so fun and makes
me relax. You can be anything you
want to be don't let anything hold you
back from your dreams. Just go for
whatever makes you be you! Until next
time. MS&F
AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
with the help of
Quadra Cuts!
BEFORE
AFTER
Maria lost significant body fat off of her arms, stomach, hips, legs
and glutes. With the help of Quadra Cuts Extreme and Quadra
Cuts Night-time dual-action formulas, she lost an amazing
37 pounds and completely reshaped her body.*
Maria Adelus - San Francisco, CA.
NEW
DUAL-ACTION 24 HR. FAT LOSS FORMULA!
*Maria Adelus' results are not typical. Maria used Quadra Cuts Extreme & Quadra Cuts Nighttime as part
of a comprehensive nutrition program that included healthy eating and exercise.
Quadra Cuts Extreme &
Quadra Cuts Nighttime provide
the strongest ingredients
legally available in a
science-based formula to
initiate rapid fat loss and
thermogenisis during a
24 hour period.
Dr. Phillip W. Harvey, PhD, RD, FACN, CNS
DUAL-ACTION 24 HR.
FAT LOSS FORMULA!
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
30 WWW.MAXMUSCLE.COM DECEMBER 2011 30 WWW.MAXMUSCLE.COM DECEMBER 2011
KEEP ACTIVE
THE RIGHT STUFF
So youre ready to start a workout program but arent sure what you need to do to
achieve your goals. A personal trainer can help. But choose wisely. By Maria Kang
31 DECEMBER 2011 WWW.MAXMUSCLE.COM
C
hoosing a personal trainer
is like choosing a physician,
therapist or friend. Personal
trainers often fulll multiple
functions and its important as a
consumer, to know exactly what you
want and most importantly, what you
are buying into. Naturally we all want
to positively change our physique
by enlisting the help of motivational
sources. Some of us want to become
stronger or leaner. Some of us are
rehabilitating from an injury or training
for an athletic competition. Whatever
your goal may be, its important to do
your due diligence when choosing the
right trainer for you. Not only must he/
she be qualied and experienced, but
your trainers personality and work style
also needs to compliment yours.
A trainer is essentially a coach who
will direct you physically and mentally to
a stronger destination. I see again and
again in my practice that patients often
dont choose the right workout routine
for them, says Alexis Peraino, MD,
a physician at Cedars-Sinai Medical
Center's Weight Loss Center in Los
Angeles, who also has a degree in
exercise physiology. The result is often
injuries or boredom both of which
lead to less physical activity rather
than more. A personal trainer can be a
wonderful asset to kick-start a workout
routine. However, trainers are not one-
size-ts-all and its important to know
how to pick the right one for you.
Heres a guide to make sure your coach
is the right t for you.
WATCH AND OBSERVE
It is rare when you are able to watch
professionals interact personally with
their clients. In this case, you are able
to observe a personal trainer while you
are roaming the gym oor or completing
your cardio session nearby. Besides
noticing a trainers physical appearance
and demeanor, also notice if he/she
is actively involved with the clients
program. Is the trainer constantly
looking away? Is he/she taking notes
or on chatting on a cell phone? Is the
trainer correcting his/her clients posture
and providing continuous feedback?
Its important to see how engaged the
trainer is with his/her client. The more
engaging a trainer is, the better he/
she can correct you, motivate you and
stimulate you to trainer harder.
In addition to a trainers engagement,
also observe their training style. Is the
trainer soft spoken or speaks in an
authoritative boot camp manner? Does
the trainer converse during most of the
session or does the trainer focus on
exercise intensity? Some clients enjoy
small talk while training, but others like
to get down to business. Figure out
your social tendencies and choose a
trainer that suits your personality type.
DO YOUR RESEARCH
While a trainer can have an incredible
physique, its important to also have
some education and experience behind
the brawn and biceps. Personal trainers
come from a variety of educational
backgrounds. Some trainers graduated
with a four-year degree in exercise
science. Other trainers enrolled in
a specialized, certicate programs.
Whatever the background may be,
the most important thing to look for
is a combination of education and
experience. Some of the most well-
known training certications today
are given by the American Council on
Exercise (ACE), the National Academy
of Sports Medicine (NASM) and the
American College of Sports Medicine
(ACSM).
While education is an important
factor, nothing takes away from the
years of experience a trainer possesses.
Some trainers were athletes, marathon
runners, bodybuilders or weight loss
success examples. Some trainers
started working several years ago and
have successfully trained a variety of
clients. Choosing a green trainer,
which is new to the profession, isnt
a bad choice either, but knowing that
your trainer has experience provides
more trust and condence in you.
HAVE A TWO-WAY INTERVIEW
Before hiring a trainer, have a good sit
down (free of charge) with your potential
trainer and ask the right questions.
Besides researching their educational
background, really see if you jive with
this person. Do you feel comfortable?
Do you feel intimidated? Is he/she a
good listener? Does the trainer ask you
a lot of questions? Ask the trainer about
past clients and past results. Provide
the trainer with scenarios and tell him/
her about your history. Find out what
kind of program he/she is suggesting
and see if it sounds realistic. When
interviewing your potential trainer, look
for condence, consistency in answers
and comfort in your conversation.
When should you make
an investment in a
personal trainer?
If you are new to exercise and
want to develop good exercise
habits.
If you have been training for
months without progressive
results.
If you are training for an
upcoming sports event,
marathon or tness competition.
If you have injured yourself.
If you have bad posture.
If you lack motivation to
work out.
Personal Training
Certifications:
ACSM - American College of
Sports Medicine
NASM - National Academy of
Sports Medicine
NSCA - National Strength and
Conditioning Association
NCSF - National Council on
Strength And Fitness
NFPT - National Federation of
Personal Trainers
ACE - American Council on
Exercise
ISSA - International Sports
Science Association
32 WWW.MAXMUSCLE.COM DECEMBER 2011
During this time period, the trainer should equally be inter-
viewing you. The trainer should be inquiring about your health
background. The trainer should ask questions regarding your
eating habits, past injuries, exercise regimen and physical
goals. He/she should lead you onto the workout oor and
observe your posture, balance, strength and exibility. If the
conversation revolves too much around your personal life and
not much on your physical self, then thats a strong indication
that the trainer is not qualied to train you.
GET WITH THE PROGRAM
A good trainer wont just train with you when you are together,
a good trainer will provide a complete weekly program that
is tailored to your long-term goals. Not only will he/she
provide an exercise program, but most often, the trainer will
also provide a meal plan. I usually have my clients write
down what they eat for a few days then alter their foods so
its healthier, says personal trainer Emily Gregg, assistant
tness manager of Crunch Gym in San Francisco. Its tough
telling someone to eat chicken breast and broccoli if thats
not what they enjoy to eat. Just like exercise, if you dont
nd something you enjoy, then dont expect yourself to stick
to it that long. These programs should not be generic, but
instead be specic to your personality, your physical goals,
your schedule and your food tolerances.
A trainers long-term goal should be to develop your self-
sufciency in your tness program. When your sessions end,
there should be tness homework that follows. When your
training package is nished, you should be able to continue
forward without confusion. The best trainers provide you
with an education, suggesting workouts you can do on
your own and that will be sustainable beyond your sessions
together, Peraino said. For example, running the gym stairs
might be OK with a trainer but less fun on your own. Be sure
your trainer gives you exercises you can make into healthy
habits.
Besides developing a self-sustainable program, it also
important to ensure the trainer provides a program that is
all-encompassing. If your program doesnt focus on cardio,
strength and exibility, then it is not complete.
COMB THROUGH YOUR CONTRACT
When you nally nd a trainer you are ready to hire, then
its time to get down to the details. Cost for a trainer varies
depending on how many sessions you purchase. Your
training package can average anywhere between $40 to $70
per session. Many training packages allow a payment plan,
in which you dont have to pay everything up front. When
signing the dotted line, ask about the cancellation policy.
Go through a list of scenarios like if your trainer quits or
if you want to switch trainers. See if the sessions can be
transferrable to other gyms or if you can be refunded if youre
dissatised. It is important that you comb through your
contract so you know exactly what you are buying. After all,
hiring a personal trainer is usually a large investment.
When you screen carefully, personal training can be an
excellent investment in tness, Peraino said. Remember
that investment doesnt need to break the bank. The most
expensive trainers arent necessarily the best. Many trainers
will consider semi-private sessions so you can split the cost
with a friend. Just be sure that friend has needs and goals
that are similar to yours. MS&F
LEARN MORE. VISIT US ONLINE AT
MAXMUSCLE.COM
Available EXCLUSIVELY at MAX MUSCLE Sports Nutrition
Max Muscles Preferred Trainer Program will get your clients
better results and help you build your business. As a Max
Muscle Preferred Trainer, you and your client will benefit from:
* fncfuson n the ox uscfe notonof
onfne tzonez dzectozy
* A comgfmentozy nutzton
consuftoton foz youz cfent
by o Ceztfed Ftness Mutzton Cooch
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INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
ATTENTION!
If yo If yo
Find out why that Co
OFFICIAL PRODUCTS OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
Unlike concentrates, FBX delivers the
proper efficacious dosages of ingredients
necessary to optimize all the benefits of
your training.
Dr. Phillip W. Harvey,
PhD, RD, FACN, CNS
4(%5,4)-!4%02%7/2+/54$2).+
ou are currently using a ou are currently using a concentrated Pre-workout supplement READ THIS!
oncentrate you are using is ineffective as a Pre-Workout supplement!
Dont be misled by the concentrated and ultra-concentrated
pre-workout hype that less is more. If you want to actually take a
pre-workout supplement that delivers the proper amounts of the
ingredients that will provide a benefit, then you need to use a product
that is based on science providing efficacious doses of these key
ingredients. As a consumer you need to understand that these types
of products deliver just a small serving of powder loaded with
stimulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBX was designed to deliver the efficacious amounts of
the key ingredients that will help you get the best workout. FBX was
formulated to support energy, strength, power, and stamina for
effective workouts and results. The recent market flood of concen-
trated and ultra-concentrated pre-workouts with the philosophy
that less is more are nothing more than stimulant powders without
any scientific basis. Upon closer examination, its impossible to
deliver effective doses of any one ingredient when a concentrated
product has only 5.5 g to 8 g per serving. The ideal pre-workout
should contain ingredients that improve acute exercise performance
and facilitate post-exercise recovery. Ingredients should be
supported by published scientific studies at efficacious doses.
FBX contains the necessary and effective pre-workout ingredients
as compared to the concentrates that offer nothing more than
stimulant or perceived energy.
FBX is a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBX contains maltodextrin and dextrose
(glucose) that maintains blood glucose and provides energy to fuel
muscles during your workout. Additionally, dextrose with vanadyl
sulfate, helps optimize blood insulin levels to drive creatine and
glutamine into cells. FBX delivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports critical
water, mineral balance and exercise performance. FBX contains
glutamine which is the most abundant amino acid in muscles and
frequently depleted due to overtraining. Glutamine is used to repair
heavily trained muscles, supports cellular immunity and support the
natural production of growth hormone. Beta-alanine promotes
carnosine synthesis in muscles. Carnosine is the most powerful
intracellular buffer and functions to neutralize the accumulation of
hydrogen ions released from lactic acid commonly produced during
high intensity exercise. For enhanced blood flow and nutrient
delivery, FBX provides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn
2011
BIKINI KITCHEN
ROCKIN'
HOLIDAY
mocktini
T
he season of giving, celebrating and attending
holiday parties often becomes the season of
putting gym time on the back burner and rich
foods and cocktails at the forefront of our
activities. It comes as no surprise that the average person
puts on 5 to 10 pounds of excess weight during this time of
year. Food gets the spotlight for being the biggest culprit in
weight gain, but cocktails deserve a spotlight of their own.
Cocktails can pack in enough calories in a 4.5 oz. serving
as an entire meal. Before adding any type of mixers like
sweet and sour, heavy cream and juices, alcohol alone
boasts between 90 to 120 calories per ounce. A typical White
Russian cocktail can contain as much as 319 calories and a
Mai Tai can contain anywhere between a low 150 calories
per 4.5 oz. serving up to 620 calories for the same serving
size, depending upon how it is made.
You can save on sugar and calories this holiday season by
skipping the alcohol. There are many benefts to doing this
for your health and your waistline. Especially during this time
of year, saving a few calories here and there really adds up.
Savings now means a slimmer, trimmer you as you head into
the New Year.
Here is a deliciously refreshing beverage sans the alcohol.
For this recipe, the citric acid in the lemon and lime help give
this sparkiing beverage a metabolism boost.
SPARKLING POMEGRANATE MOCKTINI
INGREDIENTS
1 oz. chilled pomegranate juice
4 oz. chilled sparkling apple pomegranate cider
Juice of one lemon
Juice of one lime
Ice
Fresh mint leaves or lime slices for garnish
DIRECTIONS
Place ice in shaker. Add pomegranate juice, sparkling apple
pomegranate cider, lemon and lime juice. Cover shaker
with lid and shake a few times. Pour into a martini, wine or
champagne glass. Garnish with fresh mint leaves or lime
slice.
*For parties, make in large batches without ice and chill in the
refrigerator overnight or 4 hours before serving. Serve with or without ice.
MS&F
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles
on 790 KABC, an author and specialist in healthy bikini
cuisine. Follow her at twitter.com/thebikinichef or visit her
website at thebikinichef.com.
By Susan Irby Photo by GreggEvanPhotography
Santa has gone
Gluten-Free
this Christmas!
For a Holiday Special, go to www.NOGII.com
and enter the code: GFREESANTA
GLUTEN-FREE SOLUTIONS FOR HEALTHY FAMILIES!
From Elisabeth Hasselbeck, Co-host of ABCs The View
50 WWW.MAXMUSCLE.COM DECEMBER 2011
Dont wreck your diet and your
waistline this holiday season, but
DO splurge and enjoy holiday fare.
Here are some delectable recipes
featuring healthy swaps to try.
By Alissa Carpio
E
very autumn after Halloween,
costumes are put away and copious
amounts of candy are consumed.
We shift gears and start thinking
about the upcoming holiday season.
Whichever winter holidays you choose to
celebrate, food is likely involved. Rather than
provide recipes for fat-free, bland versions
of popular holiday fare, this article aims to
provide rich, savory and satisfying dishes*
made in unique ways to add excitement to
your festivities while keeping you on track
with your tness goals.
NIX GRAINS AND HEAVY STARCHES
Rich foods contain savory fats and succulent
proteins. By substituting grains with similar
tastes and textures, you can avoid a huge
insulin spike to go along with your food
indulgence. Sarah Fragoso, author of the
national best-selling cookbook, Everyday
Paleo and EverydayPaleo.com, gives this
tip: When making a healthier or grain-free
version of your holiday favorites, simply
consider using almond or coconut ours
for typical grain-based dishes. There are
hundreds of easy and delicious grain-free
recipes that can be found online and in
several cookbooks to inspire cooks to make
holidays delicious and nutritious, without
missing anything!
Popular carbohydrate-rich dishes include
mashed potatoes, sweet potatoes and stuff-
Get More Recipes:
*Recipes and photos reprinted with authors permission.
Festive
& healthy
Fare
51 DECEMBER 2011 WWW.MAXMUSCLE.COM 51 51
Ingredients:
s 1 cup all-purpose our
s cup yellow cornmeal
s cup Splenda (granulated)
s cup granulated sugar
s 1 tablespoon baking powder
s teaspoon salt
s 1 cups canned cream-style
corn
s cup fat-free liquid egg
substitute
s cup fat-free plain Greek yogurt
Hungry Girls Corn Megamuffins
Makes 9 Servings
Per Serving (19th of
recipe, 1 mufn): 158
calories, 0.5g fat,
358mg sodium, 32g
carbs, 1.5g ber, 9g
sugars, 6g protein
Directions:
Preheat oven to 375 degrees. Combine our, cornmeal, Splenda, sugar, baking powder and
salt in a large bowl. Mix well and set aside. In a separate medium bowl, mix together corn, egg
substitute and yogurt. Whisk thoroughly. Add contents of the medium bowl to the large one
and stir until completely mixed.
Line 9 cups of a 12-cup mufn pan with baking liners and/or spray with nonstick spray. Evenly
distribute batter among the 9 cups cups will be VERY full (we dont call em MegaMufns for
nothin!). Bake in the oven for 15 to 20 minutes until a toothpick inserted into the center of a
mufn comes out clean. Allow to cool and then enjoy!
ing or dressing. A popular mashed potato substitute,
called mashed faux-tatoes, uses pureed cauliower as a
potato substitute, in part or whole. Recipes can be found
online. For your sweet potato dish, consider Sarahs sug-
gestion of substituting fruit for sweeteners (like apple-
sauce in mashed sweet potatoes instead of brown sugar).
Stufng made with hearty vegetables, savory seasonings
and crunchy nuts is a decadent alternative to bread-based
versions.
KICK UP THE FLAVORS
Lisa Lillien, author of the New York Times best-selling
Hungry Girl brand and host of the Hungry Girl television
series on Food Network and the Cooking Channel, makes
delicious foods healthier by focusing on lower-calorie
substitutes to classic favorites. Her methods include
using plenty of herbs, avorful ingredients, pre-made and
homemade ingredients and eating smaller portions to
control overall caloric intake. Some of Lisas holiday recipes
include apple and onion stufng, upside-down pumpkin
pie, corn mega-mufns and simply sweet meatballs. For
more tips and holiday recipes, visit HungryGirl.com.
Herbs that are great for holiday poultry include rosemary,
thyme, bay leaf and sage. Red meats are complimented
well by more potent spices like peppercorns and garlic,
but also pair well with basil, marjoram, bay leaf and thyme.
Nothing conjures up the holidays like the intoxicating
aromas of cinnamon, clove, ginger and allspice.
SWEET SUBSTITUTES
What are the holidays without sweets? Satisfy your sweet
tooth while saving calories and minimizing the negative
effect of large amounts of sugar and rened carbohydrates.
Sarah uses coconut and almond ours as substitutes for
wheat our, yams and squash for a sweet taste and moist
texture, nuts for crunch and spices for avor and that
warm holiday sensation. Warm applesauce, maple syrup,
agave nectar and honey are perfect holiday sweeteners.
MS&F
Directions:
Preheat oven to 350. In a large
soup pot, saut onions in olive oil
until translucent. Add the sausage
and brown. Add the carrots, celery,
mushrooms, chicken broth, cherries,
almonds, sage, thyme, garlic powder, salt
and pepper. Mix well, bring to a simmer,
and cook for 5-10 minutes or until the
veggies begin to absorb the chicken
broth. Transfer to a large glass baking
dish, cover tightly with aluminum foil and
bake at 350 for 45 minutes.
Everyday Paleo Stuffing
Ingredients:
s 1 lb mild Italian pork
or chicken sausage,
casing removed
(I used chicken
sausages from my
local butcher)
s 4 cups
mushrooms, diced
s 1 medium yellow
onion, diced
s 6 celery stalks,
diced
s 4 carrots, diced
s 1/2 cup chicken
broth
s 1 tablespoon diced
fresh sage
s tsp minced fresh
thyme leaves
Makes 12
Servings
Per Serving
( cup):
calories 224,
14.52g
fat, 313mg
sodium,
6.34g carbs,
1.26g ber,
2.46g
sugars, 8g
protein
s 4 tablespoons olive oil
s cup dried cherries, nely
chopped
s cup slivered almonds
s 1 teaspoons garlic,
minced
s Sea salt and black pepper
to taste
Turn the page for more recipes!
52 WWW.MAXMUSCLE.COM DECEMBER 2011
Directions:
Pre-heat oven to 350. Cook the
sweet potatoes in a pressure
cooker for 6-8 minutes. Using a
slotted spoon, move the cooked
potatoes to a large mixing bowl.
To the potatoes, add the apples,
butter, ginger, cinnamon, nutmeg,
and maple syrup and mix well.
Spread the mixture evenly into an
117 baking dish. Top with the
pecans and bake uncovered at 350
degrees for 30-35 minutes.
Everyday Paleo
Holiday Sweet
Potatoes
Ingredients:
s 4 cups sweet potatoes, cut into
large chunks
s 3 cups apples, peeled and cut
into large chunks
s 1 teaspoon fresh grated ginger
s 1 tablespoon ground cinnamon
s teaspoon ground nutmeg
s cup 100% pure maple syrup
s 4 tablespoons organic grass
fed butter
s 1 cup chopped pecans
Makes 12 Servings
Per Serving ( cup): calories 157,
3.74g fat, 31mg sodium, 30g carbs,
4g ber, 14.6g sugars, 1.68g protein
Hungry Girls Roasted Veggie & Quinoa
Stuffed Peppers
Everyday Paleo
Pumpkin Pie
Ingredients for Crust:
s cup hazelnuts
s 1 cup pecans
s 4 tablespoons melted
organic grass-fed butter
s Pinch of sea salt
Directions:
Preheat oven to 350
degrees. Place the nuts
in a food processor and
process until the nuts are
a our-like or almond meal
like consistency. Pour into
s teaspoon fresh grated
ginger
s 2 eggs
s cup raw organic honey
s cup coconut milk
Directions:
While the crust is in the oven,
whisk all of the pie lling
ingredients together. Pour
into the crust that has been
baked for 10 minutes, return
to the oven and bake for and
additional 45 minutes.
Makes 8 Servings
Per Serving (1 slice):
calories 154, 8.23g fat,
116mg sodium, 20.78g
carbs, 1g ber, 17.9g
sugars, .78g protein
a small mixing bowl, add the
butter and salt and mix into
a thick dough. Using your
hands, spread evenly into
a pie pan and bake for 10
minutes.
Ingredients for lling:
s 1 14oz can of organic
pumpkin puree (nothing
added, just pumpkin)
s 2 teaspoons ground
cinnamon
s teaspoon ground cloves
Makes 6 Servings
Per Serving (1 stuffed
pepper): 180 calories,
5g fat, 405mg sodium,
27g carbs, 7g ber, 10g
sugars, 9g protein
Ingredients:
s 2 zucchinis, stem ends
removed, halved lengthwise
s 1 red onion, sliced into
rounds, rings intact
s eggplant, stem end
removed, cut into inch
slices
s 2 tbsp. balsamic vinegar
s 1 tsp. olive oil
s tsp. salt
s 1/8 tsp. black pepper
s cup uncooked quinoa
s 1 cup crumbled reduced-fat/
light feta cheese
s cup chopped fresh basil
s 1 tsp. chopped garlic
s 6 large red bell peppers (look
for those that sit at)
Directions:
Preheat oven to 400
degrees. Spray 2 large baking
sheets with nonstick spray.
Place zucchini, onion and
eggplant on sheets in an even
layer. Set aside.
In a small bowl, combine
vinegar, olive oil, salt and black
pepper. Mix well. Evenly spread
half of mixture over veggies on
baking sheets. Flip veggies and
spread with remaining mixture.
Bake veggies until tender,
20 - 25 minutes. Set aside to
cool, but leave oven on. Reduce oven
temperature to 350 degrees.
Cook quinoa according to package
instructions. (Typically, by simmering
with 1 cup water, covered, until water
evaporates and quinoa is fully cooked.)
Transfer quinoa to a large bowl.
Roughly chop baked veggies and add
to the bowl. Add feta cheese, basil and
garlic; stir thoroughly. Set aside.
Carefully slice off stem sides of bell
peppers. Remove and discard seeds.
Place peppers cut-side up in a deep
9x13 baking pan. Evenly distribute
quinoa-veggie mixture among peppers,
about 1 cup
each. Bake
until peppers
are soft and
lling is hot, 20
- 25 minutes.
Enjoy!
NEW! REFRESHING LEMON TWIST FLAVOR!
* 0e||vers 1,000 mg af essent|a|
amega-3 fatty ac|ds per serv|ng
* Prav|des 100% 0a||y a|ue af
|tam|n 0 per serv|ng
* Pharmaceut|ca| grade f|sh a||
w|thaut the warry af mercury,
cantam|nants, ar f|shy taste
* 0|uten free & 5ugar free
* A|| natura| fru|t f|avar
* haw Ava|ab|e |n hew Leman Tw|st
and ar|g|na| Peach Manga 5maath|e!
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
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54 WWW.MAXMUSCLE.COM DECEMBER 2011
ASK DR.HARVEY
By Phil Harvey, PhD, RD, FACN
A
nabol Cuts 2 is a science-based
dual-action formula designed to
promote body re-composition
acceleration through supporting
healthy testosterone levels and hyper
accelerated fat metabolism. Body re-
composition means increasing lean
body mass while reducing fat mass
representing a Build and Burn effect
to facilitate your body transformation
goals. To accomplish this, Anabol Cuts
2 combines the benets of two powerful
complexes, the Anabolic Response
Complex and Xtreme Thermolytic
Acceleration Complex, to facilitate your
body transformation goals.
The Anabolic Response Complex con-
tains the clinically proven benets of
Testofen. Testofen is a
proprietary fenugreek
extract rich in bioac-
tive phytochemicals
to support healthy
testosterone levels. A
recent double-blind,
randomized and pla-
cebo-controlled hu-
man clinical trial with
60 subjects has shown
that Testofen increas-
es free testosterone
by an astonishing 98
percent along with
increasing in muscle
mass, muscle strength
and libido. Plasma-
free testosterone is
the only form available to bind to andro-
gen receptors. The observed reduction in
blood urea nitrogen (BUN) concludes that
Testofen prevents protein breakdown,
thus enabling the maximum building of
lean muscle mass.
The Anabolic Response Complex con-
tains Bulgarian Tribulus terrestris (stan-
dardized extract containing a minimum
of 45 percent saponins) that supports the
production of normal luteinizing hormone
produced by the pituitary gland. Luteiniz-
ing hormone stimulates the testes to pro-
duce testosterone and supports overall
male reproductive health. Our minimum
of 45 percent saponin Tribulus terrestris
makes Anabol Cuts 2 one of the most po-
tent formulas available. Additionally, sar-
saparilla extract contains bioactive ste-
roidal saponins and pregnane glycosides
to further support testosterone levels.
The Xtreme Thermolytic Acceleration
Complex in Anabol Cuts 2 contains a
powerful blend of fat-burning ingredients,
including caffeine (300 mg per serving),
yohimbine, synephrine and green tea leaf
extract. Caffeine is a xanthine alkaloid
that stimulates the release of free-fatty
acids from stored fat cells to be used as
metabolic fuel. Caffeine also provides a
thermogenic response and central ner-
vous system stimulant. Synephrine is a
powerful bioactive amine that stimulates
beta-3 cell receptors resulting in further
increases in metabolic rate and thermo-
genesis. Synephrine also exerts an appe-
tite suppressing effect.
Yohimbine is the pri-
mary active alkaloid in
the yohimbe plant (bark)
and an extremely potent
alpha-2-adrenergic an-
tagonist that stimulates
fat release from deep
fat stores. Green tea
extract contains highly
concentrated levels of
epigallocatechin gal-
late (EGCG). EGCG is
the most predominant
green tea catechin and
numerous studies have
now demonstrated its
effect of reducing body
weight, mainly body fat,
by increasing thermo-
genesis and fat oxidation (fat burning). It
has been proposed that the thermogenic
stimulating effect of EGCG is by the in-
hibition of catechol-O-methyltransferase.
Alpha lipoic acid (ALA) is known as the
universal antioxidant and recent studies
have shown ALA to be an effective cyto-
protectant for testosterone and the an-
drogenic receptor.
The recommended dose of Anabol
Cuts 2 is two easy-to-swallow capsules
daily. Anabol Cuts 2 will work great with
other MMSN products like Max ZMA and
TribuStak. And cycling is not required.
Anabol Cuts 2 is a smart formula com-
bining the benets of two powerful com-
plexes. Ask for Anabol Cuts 2 as your so-
lution to your body transformation goals.
MS&F
These statements have not been evaluated by the U.S. Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always consult your
healthcare practitioner before using this product.
DOUBLE-TIME FORMULA
2TX is Amazing... I have more strength, more
energy, more endurance and more drive!
If you're a man over 40, you've got to try
2TX TODAY!*
50 Year Old Chris Johnston,
VP of University Development, 2TX Advocate
BEFORE AFTER
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
*Chris Johnston's results are not typical. Chris used 2TX as part of a comprehensive nutrition program
that included healthy eating and exercise.
OFFICIAL PRODUCT OF THE $25K MAXFORMATION
LIFE CHALLENGE. BE GREAT!
56 WWW.MAXMUSCLE.COM DECEMBER 2011 56 WWW.MAXMUSCLE.COM DECEMBER 2011
Max Muscle knows weight loss. Its what
we do. And weve done it again. By Jennifer Lee
Max Muscle Sports Nutritions popular cleansing and weight loss product, Max Cleanse
& Lean Advanced, provides a three-pronged approach to shredding your body by
maximizing your metabolism, cleansing internally for leanness and removing excess fluid
for hardness. But for those looking for the ultimate body slimming product, search no further
than MMSNs latest innovative supplement: Max Cleanse & Lean Advanced.
WEIGHT LOSS
JUST GOT EASIER
57 DECEMBER 2011 WWW.MAXMUSCLE.COM 57 57
Cleanse & Lean Advanced's formula
includes a powerful thermogenic to
maximize calorie burning, an appetite
suppressant to control calorie intake
and a potent water-loss blend for
shredding, all while maintaining the
effective cleansing support of our
original formula.
Two of the most common reasons
people give to explain why they failed
in their quest to lose weight: hunger
and motivation. Well, guess what? If
youve ever experienced one of these
setbacks, Cleanse & Lean Advanced
was made for you. This advanced
formula will keep you feeling full and
the quick noticeable results youll see
(particularly in your abs) will motivate
you to keep moving forward toward
achieving your weight loss goal.
The biggest change from Max
Muscles original Cleanse & Lean
formula is the Appetite Management
and Thermogenic Blend. The
synergistic formula in this blend is
proven to get results. Slimaluma is an
extract from the caralluma mbriata
plant and has been used for centuries
as a natural appetite suppressant in
India. Several human clinical trials
have proven its efcacy to
suppress hunger,
reduce body weight
and body fat,
reduce body mass
index (BMI) and
reduce waist and
hip circumference.
This blend also includes caffeine
and green tea extract, both powerful
in the breakdown of stubborn fat while
providing energy and a thermogenic
(fat-burning) effect. Two exciting
ingredients, Cissus Quadrangularis
and African Mango, have shown in
recent studies to promote fat loss
without diet or exercise! African
Mango also acts as an appetite
suppressant because it helps to
regulate levels of the hormone leptin.
The Intestinal Cleansing Complex
of Cleanse & Lean Advanced is just
as powerful as the original formula.
Weve included an all-natural blend
of intestinal healthy bers such as
cascara segrada bark powder and
extract, senna leaf extract, fennel
seed powder, horsetail herb extract,
psyllium husk powder and slippery
elm powder. Aloe Vera, known for its
healing effects, is not only effective
for external body healing, but when
taken internally, has shown to have
positive effects on healing stomach
ulcers, promoting regularity, cleansing
the intestines and colon and helping
with other stomach disorders. Like
the original formula, Cleanse & Lean
Advanced provides aloe vera and the
amazing health benets of this plant.
Water retention and bloating can
mask the body we worked hard to
achieve. The Water Loss Support
Blend found in Cleanse & Lean
Advanced was designed to make
sure you feel hard and look lean. Both
uva ursi leaf extract and dandelion
are included leaf extract promotes
uid loss and each naturally contain
potassium, helping to provide a
healthy electrolyte balance. In
addition, these herbs cleanse the
liver, which is critical for fat loss, since
the liver is where all fat is metabolized
in the body.
Cleanse & Lean Advanced will help
you no matter where you are in your
weight-loss efforts. Just beginning
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your goal. Have a special holiday
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that will have you showing off in that
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It doesn't get much easier
than Max Cleanse &
Lean Advanced.
Try it today!
MAX CLEANSE & LEAN ADVANCED samples
are available at your local Max Muscle store!
Aloe Vera, when taken inter-
nally, has shown to have positive
effects on healing stomach ulcers,
promoting regularity, cleansing the
intestines and colon and helping
with other stomach disorders.
62 WWW.MAXMUSCLE.COM DECEMBER 2011
HANGOVER BLOCKER
The holidays are full of good
times and probably for some
of you, festive spirits. Avoid
that nasty next-day hangover
by swishing down a bottle of
GTOX before you go to bed.
Using a patented formula, this
detox and recovery drink will
help shuttle out toxins (such
as alcohol) faster than your
body normally does. Bottoms
up! gtoxnow.com
BOOST ME UP
Max Vit-Acell Energy is a super-
concentrated and highly potent
liquid nutrition supplement providing
natual energy you can feel for hours.
Vit-Acell Energy is all about energy,
delivering all the essential B-complex
vitamins necessary to produce
energy in the body along with whole
food nutrition, energizing herbs,
natural sugars and natural caffeine.
maxmuscle.com
SWEET TOOTH SATISFACTION, ZERO GUILT!!
If you've got a hankering for something sweet, need to drown
your sorrows in a tub of frozen goodness or just want something
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fat, this icy, gluten-free and lactose-intolerant-friendly treat that
comes in a variety of avors is sure to please your taste buds and
your waistline! myarcticzero.com
OMEGA
SMOOTHIE
Combining the essential
omegas 3, 6 and 9,
Max Muscle's Essential
Omega (in Peach Mango
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Twist avors) will have you
smacking your lips with
delight! Both are gluten
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natural. maxmuscle.com.
MAXPRO ON THE GO
Forget scooping your protein into little baggies. Now you can tote your
favorite protein powder in your bag with the new, convenient 1-pound
tubs of MaxPro from Max Muscle Sports Nutiriton. With 30g of protein
per serving, MaxPro is one of the purest and best-tasting proteins
around. Boasting ve new avors, your greatest challenge will be
choosing which one to take with you!! maxmuscle.com
WHEN YOU NEED IT MOST
Need a good go-to snack so you're not munching on all the bad-for-you holiday
fare around the ofce? Grab a 22 Days bar that comes in a variety of avors
including Fruit Nut Karma, Delicious Daily Mocha Mantra, Cherry Chocolate Bliss
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LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
AVAILABLE EXCLUSIVELY AT:
FOLLOW US ON:
As an athlete, your body demands fuel to help you
perform your best. Athletes Choice has formulated a
superior line of sports nutrition products specifically
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ingredients to fuel your training, help build and maintain
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Athletes Choice line of high-quality products taste
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nutritional products of the National Football Academies.
Athletes Choice is game time nutrition so When
You're Ready to Win, Make the Right Choice,
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Turn Your Passion Into Your Profession
The Max Muscle Sports Nutrition store ownership program includes
a simple turnkey operating system, exclusive territories, high quality
proprietary products, multiple revenue streams, innovative business
development tools, comprehensive training and nationwide support
programs and is available to qualified individuals for single unit,
multi-unit and master franchise opportunities throughout
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Love what you do. Own your own Max Muscle Store! Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.
GET STARTED TODAY AT MAXMUSCLE.COM