DECEMBER 2011 ISSUE MAX MAGAZINE
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Transcript of DECEMBER 2011 ISSUE MAX MAGAZINE
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FREE!Compliments of:
DECEMBER 2011 www.maxmuscle.com
GETLEAN!
pg. 56
Tasty &GUILT-FREE
HolidayDishes
pg. 50
5For Good!
ONLYTHEBESTYOUR GUIDE
TO CHOOSINGA PERSONALTRAINERpg. 30
CHANGEYOURBODY
CHANGEYOUR LIFE
BYE-BYEPSYCHMEDS
GIFTGUIDE9Sports Fanatic
9Glamour Girl
9Outdoor Guy
Eric 'Superstar' Coronado
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The Top Selling Pro
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
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tein For20 Years*
COME IN TODAYand try a FREE Sample of any of the 5 New Great-Tasting
Gourmet Flavors - Now Available in New Convenient 1lb. Sizes!
Available Exclusively at:
*Based on Sales in Max Muscle Store Locations
For More Information,
Visit Us Online at maxmuscle.comFranchises Available.
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WWW.MAXMUSCLE.COM DECEMBER 2011
30 Choose CarefullyIf you're going to invest in a
personal trainer, make sure you
know what to look for!
HEROES36 More Top 10
Find out how these Max Muscle
customers changed their bodies
and their lives for the better!
IMAGE42 Food-Inspired Beauty
Products that beautify, but
might just make you hungry, too!
44 Rough & RuggedProducts for men who like
outdoor adventures.
46 Holiday Gift GuideStumped on what to get your
favorite guys and gals this year?
$%#%-"%2s)335%
22
30
CONTENTS
HEALTH18 Free At Last
There is a booming industry in
anti-anxiety and depression
medications. In many situa-
tions, meds aren't the final
answer. Find out how to kiss
those meds goodbye!
FITNESS22 Faces of Fitness
At MS&F, we love our diversi-
fied cultures and ethnicities.
Here's a closer look at the
many faces of fitness.
26 Best Back WorkoutFind out how Victoria Adelus
overcame degenerative disc
disease and won Max Muscle's
Best Back in America contest.
Plus, get a strong back in
seven moves!
18
44Check out these andother g reat gift idea s
for your loved ones!
46
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3DECEMBER 2011WWW.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!
NUTRITION48 Bikini Kitchen
Forget the booze! Heres a
refreshingly festive recipe for a
sparkling mocktini.
50 Swap It OutFive exciting and guilt-free
dishes you can serve your
family and friends this holiday
season!
CUTTING EDGE56Weight 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.
COLUMNS14 Forever Young
28 Pros Corner40 Better Life
54Ask Dr. Harvey
IN EVERY ISSUE4 Editors Note8 President's
Point
10 Contributors12 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!Compliments of :
DECEMBER 2011 www.maxmuscle .com
GETLEAN!
pg.56
Tasty &GUILT-FREE
HolidayDishes
pg. 50
5For Good!
ONLYTHEBEST
YOUR GUIDETO CHOOSING
A PERSONALTRAINERpg. 30
CHANGEYOURBODY
CHANGEYOUR LIFE
BYE-BYEPSYCHMEDS
GIFTGUIDE9Sports Fanatic
9Glamour Girl9Outdoor Guy
Eric'Superstar'Coronado
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WWW.MAXMUSCLE.COM DECEMBER 2011
CAN YOU believethat 2012 is right
around the corner?Before I jump thegun and start talk-ing about New Year'sresolutions, lets talkabout 2011. Was it agood year? Did youget some goals ac-complished? Wereyou like Max Muscles2011 MaxForm LifeChallenge contes-
tants who decided that this was going to be the year they
got into the best shape of their lives and they actuallyfollowed through? These men and women learned thatweight loss success does not happen in just 10 minutesof 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 thosepounds, put on lean muscle mass and learned how to usefood as fuel and not a crutch.
This month we feature the next three Top 10 runner upsin MaxForm 2011 contest (pg. 36-38). Of particular mentionis Eric Superstar Coronado. This guy might seriously beMax Muscles No. 1 fan! We cant thank him enough for hisenthusiasm, hard work and support! Thank you, Eric!
You don't have to wait until January 1st to start achievingyour fitness goals. If youve been wanting to get in shapethis year and learn how to eat and exercise right, we hopeyou will consider joining Max Muscles MaxForm 2012 LifeChallenge, which begins December 1st. The championtakes home $25,000 and will be featured on the coverof MS&F! Sign up via mymaxmuscle.com. In addition togetting the right knowledge from your local Max MuscleCertified Fitness Nutrition Coach, you might consider hiringa personal trainer. Dont just pick a stranger from the phonebook. We have some tips for you to consider so youll onlyhire the best (pgs. 30-32).
Also this month, get your taste buds ready because wehave five delicious recipes that cut the calories but notthe flavor just in time for your holiday dinner plans! Weeven enlisted the help of Lisa Lillien of the Food NetworksHungry Girl (pages 50-52)! And if youre stressed aboutfinding the right gift for the guys and gals on your list, checkout our holiday gift guide (pgs. 46-47). Enjoy the holidayseveryone!
Until next time,
LaRue Novick is Editor in Chief and Creative Director
of MS&F Magazine. E-mail her at [email protected].
LaRueNovick
Greg AtoyanTeam Max Muscle Athlete,
IFBB Professional
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With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
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2011 MaxForm Life Challenge Champion Don Dona lost 108 lbs. and 19% bodyfat.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
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WWW.MAXMUSCLE.COM DECEMBER 2011
Sean Greene is president of Max Muscleand executive editor of Max Sports & Fitness Magazine.
E-mail him at [email protected]
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 Magazine210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandfitness.com
Max Sports & Fitness Magazine is published monthly by Joe
Wells Enterprises, Inc. and may not be reproduced without express
written permission, all rights reserved. No liability is assumed by Joe
Wells Enterprises, Inc. or Max Muscle regarding any content in this
publication. It is vital that before implementing any diet or exercise
routines, you must first consult with a qualified physician.
Max Muscle is not responsible for advertiser claims. Joe Wells
Enterprises, Inc. and Max Muscle do not promote or endorse the
use of steroids or other illegal substances. For more information
concerning diet and nutrition, recalled products, steroids and other
related products and issues, please visit the Federal Food and Drug
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 EvansPaul 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 MAXFORMLife Challenge officiallykicks off December 1st. For
those of you interested ingetting in better shape, Illgive you 25,000 reasonsto consider doing it now:the winner of this contestwins $25,000! Each year,thousands of Max Musclecustomers compete for achance to win $25,000 bygetting in the best shapethey can. Max Muscle
stores from across the country vote on who they think hasthe best before and after results between December 1st and
June 30th. That gives you 7 months to get in the absolute bestshape you can by learning to live a healthy lifestyle, one thatyou can continue on after the contest ends.
But, we arent just interested in helping you lose weightfor 7 months. This contest is about motivating you to learnhow to get in your best shape and stay in your best shape bymaking this a lifestyle change! Max Muscle Certified FitnessNutrition Coaches are available at all Max Muscle locations tohelp contestants learn how to eat, what supplements to takeand why they are beneficial.
We also have an online community (mymaxmuscle.com)with more than 20,000 fitness-minded people offering supportand encouragement. If youve been wanting to make a change
and really get into shape, nows the time to get started. Formore information go to maxmuscle.com and find out how!
IFBB PRO CHRISTINA VARGASJOINS TEAM MAX MUSCLE!Max Muscle is very pleased to announce that IFBB ProChristina Vargas has joined our team of professional athletes.Christina recently won her first pro show at the Houston Probeating out many of the top professionals competing in theIFBB today. Her 5-foot frame is perfectly proportioned anddisplays the kind of symmetry most competitors aspire toachieve.
Christina is excited to be a part of Team Max Muscle. She
loves the new flavors of MaxPro and is working with our teamto put out some videos of her recipes (Christina loves to cookand mix up healthy recipes to make dieting exciting). You cancheck out Christinas story at maxmuscle.com or chat withher on mymaxmuscle.com. Also, read her first column in thisissue (page 28).
Enjoy the holidays!
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0 WWW.MAXMUSCLE.COM DECEMBER 2011
James Patrickearned hisbachelors in journalism from the
University of Arizona and has beena contributing photographer and
writer for multiple fitness publications
throughout the United States, Canada
and internationally. He has received
multiple ADDY Awards from the
American Advertising Federation for
color photography. His photography
work and regular writings appear on his
website at portfoliopatrick.com.
Lisa Maioranahas been afeatures and beauty contributor for
MS&Fsince 2006. Her work has also
been published in Romantic Homes
and Parenting OC magazines. Full of
personality, she takes on each new
writing experience like an artist with a
paintbrush. She loves to be creative
and has a flair for the imaginative. In
her spare time, she loves to research
fashion trends and work out.
Alissa Carpio has 10 yearsexperience as a personal trainer. She'scompeted in bodybuilding, figure and
fitness since 2003, and is a national-level
NPC Fitness competitor. Alissa coaches
competitors and provides online personal
training services. She has a BS in sports
management with an emphasis in fitness
and wellness. Alissa lives in Northern
Virginia with her husband, Dave, and their
2-year-old son, Joel. Find her online at
alissa.net.
Photo
byJenVenegas
Maria Kanggraduated with twobachelor degrees and is the founder
of Fitness without Borders, a nonprofit
promoting fitness, education and
leadership for kids in underprivilegedcommunities. Her fitness background
includes being a personal trainer, group
exercise director, fitness manager,
freelance writer, fitness blogger and
social entrepreneur. Visit her online at
mariakang.com or receive daily fitness
motivations on fitnesscure.com.
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
s #OMPREHENSIVE'REENSAND
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s 0OWERHOUSEOF 0HYTONUTRIENTS
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VERAINNERFILET
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#OLORSOR&LAVORS
s .ON$AIRYAND,ACTOSE&REE
s .O&ILLERS"INDERSOR
%XCIPIENTS
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THE BAR HAS
BEEN SET!AND WITH A FLAVOR SO GOOD, YOUD SWEAR IT WAS MUSCLE CANDY.PRO DRIVE is pleased to introduce the Pro Drive Sports Bar, a protein energy bar enhanced with GanedenBC30probiotics.
We engineered the Pro Drive Sports Barto satisfy your cravings for a delicious candy bar, yet deliver the benefits of
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22
Double the Win!Mid USA Champions, Kim McMurren andRodney Garcia, franchisees of the MaxMuscle in Greeley, Colorado, made historyby becoming the first couple to win overalltitles in a bodybuilding competition onAugust 13 in Albuquerque, New Mexico.Kim won 1st place in the middle-weight
class and Rodney won 1st place in the lightheavyweight class as well.
Making Friends
Max muscle has encouraged me to loseweight and be fit. During the 2011
MaxForm challenge, I made many friendsalong the way. We all encouraged eachother during the contest. I met Troy (picturedhere) in person while I was on vacation inHuntington Beach, Calif., which is Troy'shome town. We got to work out togetherat Gold's Gym and we shared different
workouts and I got to visit two local MaxMuscle stores. Thanks to Max Muscle'sMaxForm contest, I made a new friend andI made the top 10 and came in 7th place inthe nation. Thank you Max Muscle and thankyou Joe Wells, founder of Max Muscle.
Eric 'Superstar' Coronado, Calif., via email
Road to RecoveryOn May 3, 2011, I was on mounted patrolin Iraq when the vehicle I was in was struckby a roadside bomb. After I was pulled fromthe burning vehicle, I didn't know how badly
I was injured. I didn't realize that my helmetwas acting as a compression bandage and
Picture ofthe Month!
I am so happy to be a part of the November issue of MS&F magazine! Although I didn't take 1st place inthe 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 30MINUTES?TRY THIS
CIRCUITKILLER
FREE!Compliments of:
NOVEMBER 2011 www.maxmuscle.com
SUPERSPUDS(Recipe inside)
The ScienceOF HAPPINESS
DON'T MISS THIS!
How You Can Achieve It!
COOLTHE
BURN!pg.54
SimpleWaysTo Stay
on TrackThis
HolidaySeason
pg. 49
8
MEET OURMAXFORM
TOP 10FINALISTS
pg. 32
Lives Forever Changed!
Thanks MS&F!Last year I never would have
imagined anyone would
EVER want to take a picture
of me, never mind put it
on a magazine cover! The
opportunity you provided me
has motivated and inspired
me to have the confidence in
myself to push even further
and be more courageous in my
day-to-day life.Alexandra LaChanceMS&F's November's cover model
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1313DECEMBER 2011WWW.MAXMUSCLE.COM
MAX MUSCLE INTERNATIONALFernando 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 flying the Max
Muscle colors out there in the land of the rising sun and
for celebrating two decades with the world leader in
sports nutrition!!
Brian Bullman, MMSN International Sales Manager, via email
TALK
TO US
when I removed it, I lost consciousness. Ihad suffered severe brain trauma as wellas some spinal injuries. After a coupleof months of rehabilitation and therapy, Iwalked into the Max Muscle in Fayetteville,NC. At the time, I was using a cane andcould not control the trembling in both myhands and my head. I am also blind in theright eye. I knew that the only way to come
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to [email protected].
We asked: What has helped you the mostto get through a plateau in your training, diet orweight loss journey?You answered:
s Constant motivation Poppa Greenes Better nutrition in both Quality & Timing!
Collin Andersens Setting a new goal The Sweaty Betties
We asked: Who's working out Mondaymorning bright and early? What are youtraining?You answered:
s Heck no! I go after work in evenings. I'mdoing cardio, stair master and elliptical. Tas Bar
s Me :) Not too early, 9:30 a.m. I'm training
biceps & back, abs & cardio. TanyaKirkpatrick Caseys Starting at 5:15 a.m. Turkish Get Ups
Jennifer Wallers CrossFit class at 6 a.m.! Getting ready for
another 5K. :) Tanya Davis Morses I'm going into mad scientist mode and
getting ready for my upcoming fight onOctober 22. Dano Marcus Moore
s Cardio..chest and tris...stoked! Sally
McCollum
I WAS STABBED15 TIMES!
On 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 thethought of just walking back to the car to go back
home. But then I felt blood rushing down my face
and I felt a strange feeling in my lungs as the security
yelled, "He got stuck!
I started panicking, realizing I had been stabbed.
I was then put in an ambulance and rushed straight
to the hospital. As I lay there and looked at all the
doctors and nurses working on me, I felt as if I was in
a movie. I was in disbelief at my situation, but knew
that with God by my side, I was not going to go.
When I woke up the next morning, I was told I
had been stabbed 15 times. I was hit in the lungs,
the liver, all over my back, sliced on top of my head,
mid chest, close to my spine and my stomach. After
2 weeks of being in the hospital, I was finally well
enough to go back home. Despite the pain, I kid younot, all I could think about was when I was going
to be able to work out again. ... I decided that once
I got approval from the doctors to train, I would
bounce back and compete in a bodybuilding show
that was just five months away.
With zero experience at doing bodybuilding
competitions, I sought all the help I could get.
Luckily, one of my friends who competed in
bodybuilding told me about his coach, Kenny Tali,
who also runs Max Muscle in Walnut Creek. I
decided to do some research and was extremely
impressed by his accomplishments as a prep coach
and wanted to give it a shot. Seeing that I was
passionate, Kenny was confident that he could get
me into contest shape with 10 weeks of preparation,despite what many others thought.
After those 10 weeks of intense workouts and
dieting, I went on stage for the first time of my life
and won 2nd place. From that point, I just fell in love
with bodybuilding.
On November 5, a year and 1 month after the
stabbing incident, I was back in the city where I
nearly lost my life, but as a stronger individual. I
stepped onto the stage at exactly 154 pounds and won
both novice and open as the lightweight champion.
I couldn't have done it without the support of my
family, my team and the coaching of Kenny Tali. I
know this is only the beginning of my journey and am
confident that with Gods help I can do anything.
Ariel Alberto, 24, Richmond, California, via email
back was to become physically activeonce again and to support my bodywith the proper nutrition.
That is why I came to Max Muscle.I needed someone who was goingto give me advice and Bill Porter andhis staff did just that. I no longer use acane and the trembling in my handshas stopped. I exercise on a daily basisand use MaxPro, GlutaMatrix and 2TX.And since I was having trouble with mysleep patterns, Bill recommended ZMA,which has helped increase the qualityof sleep and increased it from 3 hoursto more than 6 hours currently. MaxMuscle has been instrumental in myrecovery process and has helped giveme the motivation and drive to continue
my workout routine.Daniel Prigge, Fayetteville, NC, via email
Aw Shucks!
I LOVE this magazine! I read it coverto cover! So many tips and inspiringarticles. Thanks!
Jessica Vinall, via Facebook
MM Products PropsI 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 Muscleproducts 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
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4 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 YOURSELFI 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 easilyargue 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 find the time
to take care of ourselves. It should be
our highest priority, because it enablesus to make sure that we have the ability
to focus on all of our other priorities.
Here is a list of ways that we can free
up an hour a day to make sure we
focus on our health and fitness.
WAKE UP EARLIER. It takes about two
weeks for your body to get used to
waking up earlier, but once you get
used to it, you will love getting your
workout done first thing in the morning.
GET OUTSIDE FOR A WALK. Instead of
melting in front of the TV every night,
make some time to take a nice walk
with your significant other, and if you
have a dog, he will love you for this.
Seriously, just walk whenever you
can. There are times when we can walk
short distances instead of driving in the
car. I love to walk my kids to school or
halfway. It gets my blood flowing in the
morning and I can spend some quality
time with my kids.
UTILIZE YOUR LUNCH BREAK. When you
are at work take some time during your
lunch break to work out or go for a
walk.
HELP EACH OTHER.
Have a talk with your
significant other and
arrange times for each
to help out so that you
can both find time to
work out.
There really is no endto the ways you can
find time to exercise.
I believe the true
message here is that
we really cant afford
not to find the time. I
have always believed
that you must get a
little bit obsessed in
order to get yourself
to make something happen. Get a
little obsessed about your one special
hour per day. You can't tell me thatyou aren't worth one hour a day that
is dedicated to a healthier, happier
you. For that hour, you can run, walk,
do yoga, box, work out or do anything
you want to do to help you get in better
shape.
Life is nothing more than precious
time and anything we can do to
enhance our quality of life and extend
it should be considered The Highest
of Priorities.
Make time for yourself today!
MS&F
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GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
My Max Muscle endurance stack helps medominate 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 betterstep back because usingXTINGUISHER
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 DarrenExtreme Athlete,
Powered by Max Muscle
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6 WWW.MAXMUSCLE.COM DECEMBER 2011
By Linda Hepler, BSN, RN
STEM CELLS FOR MS?Scientists are getting closer to a stem celltherapy for multiple sclerosis (MS), a diseasethat attacks the brain and spinal cord. MS iscaused by damage to the myelin sheath, aninsulating material that coats neurons (nervecells) and allows them to signal effectively.
MS causes symptoms in many parts of thebody, including the muscles, bowels, bladder,eyes and brain.
Scientists from the University of RochesterMedical Center and the University atBuffalo recently isolated a specific type ofstem cell from the human brain to becomeoligodendrocytes, a type of cell that makesmyelin. Stem cells are biological cells that candivide and differentiate into specialized typesof cells.
In the study, the scientists injected the stemcells into the brains of mice born without
myelin. Three months later, the cells hadbecome oligodendrocytes, and had coatedalmost half of the brains neurons with myelin.
In addition to the potential for treatingMS by injecting stem cells to create myelinin the brain, the treatment may help withother diseases that are related to myelin loss,such as cerebral palsy, diabetes, high bloodpressure and some types of stroke.
LOVE BUGDo 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 ColorfulMessageWant to increase childrens
acceptance of healthyfruits? 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 104percent. This study, and
other research by BEN is
expected to go the distance
in helping schools to
identify simple, cheap and
effective tools to encourage
children to choose more
healthy food.
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GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
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FROM THE SEED TO THE BOTTLE.
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We purchase 100% Organic Flax Seeds from
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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
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Why is MAX FLAX OIL betterthan the flax oil you are using?
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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 youfeeling sidetracked from your life. There areserious psychiatric conditions that require
medical interventions to change the brains chemistry,but the fast-draw-from-the-hip response of prescribingpharmaceuticals for even the slightest case of the bluescan have disastrous consequences. According to WebMD,here are some of the common symptoms people withdepression experience daily for an extended period of time:s difficulty concentrating, remembering details and making
decisionss fatigues feelings of guilt, worthlessness, helplessness, emptinesss
feelings of hopelessnesss insomnia, irritability, restlessness
s excessive sleepings
loss of interest in activities or hobbies once pleasurable,including sexs overeating or appetite losss thoughts of suicide, suicide attempts
Dr. David Sack, CEO of Promises Treatment Center,notes that antidepressants serve a purpose: they relieveacute symptoms quickly and they can often hold deepdepression at bay. He cautions, When people come outof depression their nervous system remains vulnerable tostress for at least one year. During this time they are muchmore 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 pharmaceuticalindustry, and they pull in about $9.9 billion a year. Accord-
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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, yourphysicians 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-anxietymedications because of the side
effects: massive weight gain, sexual
dysfunction, emotional blunting and
total loss of motivation. But stopping
medications too fast can result in
severe anxiety, nightmares, insomnia
and agitation, according to Dr. Sack.
Come On, Get Happy!Many people are now looking to
reclaim their lives, but getting off
depression or anti-anxiety medications
can be tricky! Dr. Tara Peyman and Dr.Sara Gottfried, both integrative
physicians, agree that the first
step is to acknowledge and
address why medication
was begun. Dr. Peyman, a
naturopath at Arizona
Natural Health Center
who specializes in
the treatment of
bipolar disorder
and mental illness,
recommends talking
with your doctor aboutyour goals. If your doctor
isnt sympathetic find
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 finished and is walking
out the door. So, be prepared and also
be prepared for some resistance.
Dr. Gottfried, a Berkeley, Calif.
gynecologist, also recommends
finding and addressing hormonal
imbalances that may be causing
depression. She points out that
women are more than twice as likely
to be treated for depression, which
suggests hormones may be an
underlying cause. Dr. Gottfried also
encourages her patients to find and
treat their nutritional deficiencies and
food allergies as both of these can belinked to anxiety and depression.
Surprisingly, gut inflammation 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 teststo 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 canwork as
well as a prescription
anti-depressant!
Its All In Your HeadAt 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 andchronic distress all without
drugs or pain. They have been
very successful in reversing
bipolar disorder, depression and
anxiety. Fisher Wallace Labs
(fisherwallace.com) manufactures
a home-use device that has been
cleared by the FDA since 1991
and has more than 90 studies
behind it. The device uses radio
frequencies to stimulate serotonin
and dopamine production in just
20 minutes a day. Of specialinterest, 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 fingertips.
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!
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Dr. Barry Sears, author of the Zone Diet series andother bestsellers, has spent the last 30 years researchingthe interplay between diet, hormones and health. In hisresearch he has found that hormonal responses to foodswe eat can cause inflammation. Cellular inflammationdisrupts hormonal signaling necessary for daily activities,both physical and mental, he said. He helps peoplereinterpret food as medicine to be used biochemically torestore balance.
Coming Out of the DarkAll four doctors recommend revamping your food habits andlifestyle. Dr. Sears recommends that people transferring offdepression medications increase their omega 3 fatty acidintake to 2.5 grams of EPA and DHA daily. These are derivedfrom high quality fish oils. In her treatment regimens, Dr.Gottfried often uses the herb Maca, but cautions it shouldbe done with a physicians help for safety. Maca also helpsrebuild adrenal health, another factor that can influenceanxiety and depression. She also uses 5-HTP, a precursor toserotonin, the happy feeling neurotransmitter, for weaningoff Selective Serotonin Reuptake Inhibitors (SSRIs).
SSRIs, which regulate serotonin, can make thingscomplicated so youll need a good physician to ensure thatyou dont end up with serotonin syndrome, a potentiallylife-threatening condition from too much serotonin. Dr.Gottfriend noted that Lexapro is one of the most difficultdepression medications to kick.
Dr. Peyman also uses homeopathic remedies tohelp remind the body what normal and healthy arebiochemically. Risk of suicidal thinking and over aggressionin young people who use depression medications makehomeopathy a far safer first line of defense. She noteshomeopathy has no side effects.
Shelly Byrd, a certified nutritional therapy practitioner
(NTP) in California, uses many natural remedies in herpractice. Products she turns to combine St. Johns Wort,5-HTP, Rhodiola, B vitamins and specific flower essences.She, too, recommends omega 3 fatty acids plus atherapeutic dose of vitamin D to help relieve inflammationin the brain, which has been shown to be higher in peoplewho are depressed. She notes that all of these formulas areaffordable ($20 to $25), so they create a cost barrier versuspharmaceuticals covered by insurance.
Moving On UpExercise can blast away the blues, but most of us dontknow why. Andrew Johnston, a holistic strength training
coach, notes that when you exercise, your muscles drawall the amino acids that compete with l-tryptophan out ofyour blood, which allows a greater concentration of theamino acid to travel through the bloodstream and cross theblood-brain barrier. L-tryptophan raises serotonin levels,so exercise increases the amount of the happiness factorbuilding blocks in your brain!
College educator Sue Ingebretson, author ofFibroWHYalgia, agrees from personal experience. Afteryears of chronic pain, she was depressed and anxiousand medicated. Her doctor was not happy about her choiceto stop her medications so she knew she had to supportherself. Anticipating that the transition could be verydifficult, she stepped up her fitness routines and changed
up her diet. All the setbacks she had braced herself fordidnt happen! She says, The worst thing about weaningoff depression meds is the sleep disturbances. Exercisereally helps with that.
Ill Have What Shes HavingWhat we put in our bodies can have a dramatic impacton our mental health. Many people are dehydrated, whichcan lead to emotional dysfunction and anxiety. A large
percentage of people have undiagnosed hypothyroidismand/or adrenal fatigue. Many foods and chemicals likefluoride along with heavy metals like copper and mercuryimpair endocrine function and diminish neurotransmitterlevels. If you suspect you have a problem, avoid foods thatcan suppress the thyroid like cabbage, Brussels sprouts,peanuts, broccoli, sweet potatoes, cauliflower, refinedsugar and soy.
If you have been feeling blue, consider the advice of Andrew Saul, formerly of the Journal of OrthomolecularMedicine and author of Fire Your Doctor!. He recommendsusing food to do what Prozac and Paxil try to do artificially raise your serotonin levels. Increase your consumption
of beans, peas, cheese, nuts and wheat germ as theseare high in tryptophan and also convert to niacin (whichinduces sleep). He emphasizes including carbohydratesin your meals to help get tryptophan to your brain as youneed carbs to cross the blood-brain barrier. He notes thatcrackers with cheese work better than just cheese andeggs with toast are better than just eggs alone. Saul saysfive servings of beans or a few portions of cheese or peanutbutter, or a big handful of cashews provide between 1,000and 2,000 milligrams of tryptophan and can work as well asa prescription antidepressant.
The reasons your world seems bleak and heavy might beeasily adjusted with some simple but powerful changes to
your diet, your lifestyle and your mindset. Youve alreadytaken the first step deciding you want to move awayfrom the meds. Find a compassionate health professional,evaluate your current condition and start moving toward ahappier, brighter and more fulfilling tomorrow!MS&F
THREE THINGS TO REMEMBER
1Be Patient. It took time to get to the place youare now, it will take time to return to health. While
you may want to do this overnight, the best course
of action is to plan first and pace your changes.
2You Are Unique. Every body is different. Findthe 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.
3Communicate. Make sure your doctor knowsyou 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
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Your Solid
Nutritional
Foundation
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FITNESSthe many faces ofDiverse and unique. Celebratring our differences and
our dedication to a healthy lifestyle!
Elena
GydaShandi
By Danny-J s Photos by James Patrick, jamespatrick.com
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WEVE COME A LONG WAYas a nation in 235 years: from slavery,womens suffrage, civil rights, women inpolitics and now our first president of color.One thing our country prides itself on todayis our diversity, our multi-cultural cities and ourability to just get along. Diversity is basically,differences. Different cultures, ideas, colors,backgrounds, looks, thoughts, beliefs and
more. Diversity is being unique and celebratingthose things that make us unique.
Sometimes, when looking at all thosenewsstand magazines and giant billboards, itmay seem that there is a certain same lookthat pertains to beauty. But in partnership withphotographer James Patrick, who shot thismonth's cover of MS&F and the images you seein this article (and who helped create what hasbeen dubbed the "fitness diversity project"), wewant to help shift away from the stereotypes.
There are some great examples in the fitnessindustry of models and pro athletes with different
body types and cultural backgrounds to look upto. A few athletes you may recognize: Venusand Serena Williams: two athletic, powerful,black, tennis-player sisters who have been ontop of the scene for years. Michelle Kwan, afive-time Olympian Chinese-American Figureskater, has showed her strength and agility onice. And with the 2012 Olympics coming up,you may see more nationalities represented inAmericans than any other country!
As readers of this magazine striving towardsour physical goals to look better, feel betterand be better we need to embrace the fact
that fitness is for everyone. As fitness model,Gyda Loveres, said regarding fitness diversity,Fitness is for every color and every race, richor poor. There are no limitations in living ahealthy and happy life.
Elena RassolovaAge: 30Birthplace: Moscow, Russia
What does diversity mean to you?
Diversity, to me, means uniquenessand 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 fitness industry?I was fed up with being out of shape
and insecure about my body. I vowed
to myself to get fit and healthy. I had
the help of a personal trainer and chose
to reshape my lifestyle by learning how
to treat my body right through proper
nutrition and exercise. Persistence,
dedication, discipline and hard work ledto a brand new healthy body, high self-
esteem and careers as both a fitness and
fashion model and a personal trainer.
What is your biggest goal in the industry?The goal that I am working towards is to
not only be published through the written
word and photographs, but to share my
experiences and passion for healthy
living with others as a life coach.
Why did you choose to be a part of the
fitness diversity project?I selected this project because I am
proud of who I am, my culture and my
journey to becoming who I am today.
I would have not made the strides I
have, had I not embraced diversity andchange. 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 LoveresAge: 28Birthplace:Manila, Philippines
What does diversity mean to you?By definition, diversity means
unlikeness, but for me it means
uniqueness. Being different is never
a bad thing. This is what sets us
apart from everybody else.
What got you into the fitness industry?When I was younger, I admired
models and actresses who were in
great shape. I thought back then
that for someone to look that good,
you have to be wealthy or just be
genetically gifted. Ten years ago, I
came across the Arnold Classic on
TV. I remember feeling really excited
and immediately bought my first
fitness DVD. I saw a quick change in
my body, and I was thrilled!
I then started setting new goals,
changing my diet and searching
for new challenges. Three years
ago, I decided to do my first fitness
competition and with the help and
support of my husband, Bobby, I
won first place for both Ms. Figure
and Ms. Physique. It was one of the
happiest days of my life.
This journey helped me realized
that being fit is not a gift, its an
accomplishment. Now that Im
a personal trainer, I will continuethis journey by inspiring everyone
around me.
What is your biggest goal in theindustry?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 thefitness diversity project?I chose to be a part of this amazing
project because not only did I get to
work with one of the most talented
people in the industry (photographer
James Patrick) but also I got to
show the world that fitness is forevery color and every race, rich or
poor. There are no limitations in
living a healthy and happy life.
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Felicia RomeroAge: 29Current Location: Chandler, Arizona
What got you into fitness modeling?I was approached by Muscle & Fitness Hers at a fitness event
and have been modeling ever since. So I was just in the right
place at the right time.
What does diversity mean to you?Diversity has so many meanings to me but the one that has the
most meaning to me is the fact that at the time I came into the
industry, I was not your normal blonde hair, blue eyed model. I
was different and I think having diversity, especially in the fitness
industry, is a great thing to have. Its good because not everyone
is the same or have the same body parts. We are all diverse in
different ways.
Felicia
Shandi HudsonAge: 34Birthplace: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 fitness industry. Being able to be
an expression of that diversity was an honor.
What got you into the fitness industry?I decided to change my way of life a few years back.
After wanting to challenge myself, I decided to enter
a fitness competition on a dare!!!! After such a huge
accomplishment, I decided to keep going with it to see
how far I could go. On my journey, I found that I had
inspired a few people along the way and that was the
turning point of it all. I decided that I wanted to be a
motivator so I went back to school to finish my degree in
holistic nutrition and I 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 fitness industry.
Why did you choose to be a part of the fitness diversity project?I wanted to be an example and show that the realm of
the industry is wide in range with many different faces.
What was also important to me was to show that you
can still be fit and healthy after motherhood another
huge platform of mine. If I inspire one person to change
his/her lifestyle, then I am happy!
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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 atwww.maxmuscle.com by clicking on myMaxMuscle
With Fitness Minded People
Just Like You!
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WORKOUT
As the winner of
Max Muscles Best
Back in America
contest, Victoria
Adelus, 28, of Bend,
Oregon shares howshe struggled with
degenerative disc
disease and overcame
the pain to compete
on stage.
Photos: Dan Ray Photography Gym: The Spa at Glenpointe, Teaneck NJ
About 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 finished high
school and started college, I began Muay Thai kickboxing and I
later decided to prepare for my first full marathon. If there was
an activity that produced a massive amount of adrenaline, you
could guarantee I wanted to participate.
Fast forward to 2006. I was only a couple of weeks away from
race day for my first marathon. I had two half marathons under
my belt and I felt ready. I was running 15 to 17 miles at a time.
However, one day while running, my back began to hurt with
every step. I didn't want to give up despite the sharp twingein my lower spine because I believed it was probably a normal
ache that comes with the training. I continued training despite
my pain, until one day, my entire left leg went numb.
I finally realized I couldnt put off a trip to the doctors office
any longer. An MRI revealed that a disc in my lower spine had
herniated, and it was pinching my sciatic nerve to the point
where nerve damage would potentially be permanent if I didnt
do something about it. I was also told I had degenerative disc
disease.
The next few years were filled with ups and downs. Telling
athletes they 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 certification and
read numerous books to get a better understanding of back
pain. It was a long healing process and one that taught me a lot
about myself. There were of course times when I doubted that I
would ever be able to exercise again, but sure enough, I proved
that my injury was just a speed bump in the road.
For more than a year I was barely able to move without pain,
and I am now proud to say that Im a national-level NPC fitness
competitor doing back flips 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 signifies how hard I worked to get
where I am today. I was blown away by the amount of votes Ireceived 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
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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 eet
on the platorm and back straight. Pull the bar/
cable toward your belly button while pulling your
shoulders back, pushing your chest orward and
steadily arching your back. Slowly release the
bar until your arms are extended and shoulders
are slightly stretched orward. Muscles used:
middle trapezius, rhomboidsBACK 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 rom top to bottom.
Position your heels under the pads used to
anchor your eet into the piece o equipment.
Keep your stomach tight while bringing your
shoulder blades back, and lower your upper
torso toward the oor. 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 oor and slowly push
yoursel up o the ground using your orearms
and toes or support. Keep your stomach pulled
in toward your spine, and hold or at least
30 seconds. I the plank gives you any back
pain, modiy this movement by perorming this
exercise on your knees. Make sure you keep your
back straight, and do not allow your hips to lit 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 or support and one leg on
the oor. 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, middletrapezius
PULL-UP: I like to alternate between wide grip pull-ups and close
grip pull-ups to engage dierent muscles within my back. As a
ftness competitor, I need to ocus on both the thickness and width
o my back, and switching between these two types o 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 o your hands. Lower your body
until your arms are ully extended. For close grip pull-ups (pictured
above ar let), position hands inside shoulder-width, palms acing
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 orward. Limit severe
arching o your back and keep your shoulders down. Hold or
one second at your chest and then slowly release. Muscles used:latissimus dorsi
BENT OVER BARBELL ROW:Bend over at the hips while keepingyour 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 ully extended and shoulders stretched. Muscles used: middletrapezius, rhomboids
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8 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:
NITRICO
XIDEMO
DULATO
R
MA X
with
HARD WORK PAYS OFF
in the end!Hello 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 figure in 2007 andreceived my pro card
at the Junior Nation-
als in June 2009. I
competed for about
a year in pro figure
and at the end of
2010, I kept getting
really sick so I decid-
ed to switch to bikini. I was in and out of
the hospital and I realized I needed help,
so I contacted trainer Kim Oddo. We de-
cided I needed a good amount of time
to take off the muscle Id gained for fig-ure before competing in bikini in 2011.
After my first show of the year and
placing 6th, I found out why I was so
sick: I was diagnosed with a severe
heart condition called neurocardiogenic
syncope. I have low blood pressure, low
heart rate and low glucose production
in my body. It is something I apparently
have always had and thats why it
was taking me longer to get better. I
just never noticed the condition until I
became more intense with my fitness
goals.
I have since learned that I am
not allowed to do any type of
exercise involving elevation, such as
plyometrics, step ups, etc., which is
what I had been using to take off a lot
of my muscle. My diet was really strict
but I discovered I was lacking natural
sugars and salts. The doctors wanted
to consider a pacemaker but wanted
to see if pills and diet change could
help me, so my trainer switched up a
few things and we waited to see how it
would affect me (my look).
After all that, I got a zero placement
for a competition in Louisiana and I
felt devastated. When you try so hard,
coming in last always
gets you down. I
had tears on stage
because I just didn't
know what to do.
After that, I sucked
it up, got back in
the gym and worked
even harder for the
next show at the
Phoenix Pro, whereI got my Olympia
Qualification (I
came in 3rd place).
I went from a non-
placement to 3rd! I
did the Houston Pro
in October and I won
the show. It was my
first pro win and with everything that I
went through, I felt so blessed.
If you believe in yourself and what
you are doing, anything is possible!
And guess what? I don't need apacemaker yet so everything is
working out. I started taking Max
Muscle supplements and they really
help me get ready for anything on or
off season. I love the MaxPro potein.
I use it to make waffles, great shakes
and even cake. I love cooking and
baking, it makes life so fun and makes
me relax. You can be anything you
want to be don't let anything hold you
back from your dreams. Just go for
whatever makes you be you! Until next
time.MS&F
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AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
with the help ofQuadra 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 MAXFORMATIONLIFE CHALLENGE. BE GREAT!
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0 WWW.MAXMUSCLE.COM DECEMBER 20110 WWW.MAXMUSCLE.COM DECEMBER 2011
KEEP ACTIVE
THERIGHTSTUFFSo 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
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31DECEMBER 2011WWW.MAXMUSCLE.COM
Choosing a personal trainer
is like choosing a physician,
therapist or friend. Personal
trainers often fulfill 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 motivationalsources. 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 qualified 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 andagain 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-fits-all and its important to knowhow to pick the right one for you.
Heres a guide to make sure your coach
is the right fit for you.
WATCH AND OBSERVE
It is rare when you are able to watch
professionals interact personally with
their clients. In this case, you are able
to observe a personal trainer while you
are roaming the gym floor or completing
your cardio session nearby. Besides
noticing a trainers physical appearance
and demeanor, also notice if he/sheis 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, certificate programs.
Whatever the background may be,
the most important thing to look for
is a combination of education andexperience. Some of the most well-
known training certifications today
are given by the American Council on
Exercise (ACE), the National Academy
of Sports Medicine (NASM) and the
American College of Sports Medicine
(ACSM).
While education is an important
factor, nothing takes away from the
years of experience a trainer possesses.
Some trainers were athletes, marathon
runners, bodybuilders or weight loss
success examples. Some trainersstarted 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 confidence in you.
HAVE A TWO-WAY INTERVIEW
Before hiring a trainer, have a good sit
down (free of charge) with your potential
trainer and ask the right questions.
Besides researching their educationalbackground, really see if you jive with
this person. Do you feel comfortable?
Do you feel intimidated? Is he/she a
good listener? Does the trainer ask you
a lot of questions? Ask the trainer about
past clients and past results. Provide
the trainer with scenarios and tell him/
her about your history. Find out what
kind of program he/she is suggesting
and see if it sounds realistic. When
interviewing your potential trainer, look
for confidence, consistency in answers
and comfort in your conversation.
When should you makean investment in apersonal trainer? If you are new to exercise and
want to develop good exercise
habits.
If you have been training for
months without progressive
results.
If you are training for an
upcoming sports event,
marathon or fitness competition.
If you have injured yourself.
If you have bad posture.
If you lack motivation to
work out.
Personal TrainingCertifications: ACSM - American College of
Sports Medicine
NASM - National Academy of
Sports Medicine
NSCA - National Strength andConditioning Association
NCSF - National Council on
Strength And Fitness
NFPT - National Federation of
Personal Trainers
ACE - American Council on
Exercise
ISSA - International Sports
Science Association
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2 WWW.MAXMUSCLE.COM DECEMBER 2011
During this time period, the trainer should equally be inter-viewing you. The trainer should be inquiring about your healthbackground. The trainer should ask questions regarding youreating habits, past injuries, exercise regimen and physicalgoals. He/she should lead you onto the workout floor andobserve your posture, balance, strength and flexibility. If theconversation revolves too much around your personal life andnot much on your physical self, then thats a strong indicationthat the trainer is not qualified 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 thatis tailored to your long-term goals. Not only will he/sheprovide an exercise program, but most often, the trainer willalso provide a meal plan. I usually have my clients writedown what they eat for a few days then alter their foods soits healthier, says personal trainer Emily Gregg, assistantfitness manager of Crunch Gym in San Francisco. Its toughtelling someone to eat chicken breast and broccoli if thatsnot what they enjoy to eat. Just like exercise, if you dontfind something you enjoy, then dont expect yourself to stick
to it that long. These programs should not be generic, butinstead be specific to your personality, your physical goals,your schedule and your food tolerances.
A trainers long-term goal should be to develop your self-sufficiency in your fitness program. When your sessions end,there should be fitness homework that follows. When yourtraining package is finished, you should be able to continueforward without confusion. The best trainers provide youwith an education, suggesting workouts you can do onyour own and that will be sustainable beyond your sessionstogether, Peraino said. For example, running the gym stairsmight be OK with a trainer but less fun on your own. Be sureyour 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 isall-encompassing. If your program doesnt focus on cardio,strength and flexibility, then it is not complete.
COMB THROUGH YOUR CONTRACT
When you finally find a trainer you are ready to hire, thenits time to get down to the details. Cost for a trainer variesdepending on how many sessions you purchase. Yourtraining package can average anywhere between $40 to $70per session. Many training packages allow a payment plan,in which you dont have to pay everything up front. Whensigning the dotted line, ask about the cancellation policy.Go through a list of scenarios like if your trainer quits orif you want to switch trainers. See if the sessions can betransferrable to other gyms or if you can be refunded if youredissatisfied. It is important that you comb through yourcontract 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 anexcellent investment in fitness, Peraino said. Rememberthat investment doesnt need to break the bank. The mostexpensive trainers arent necessarily the best. Many trainerswill consider semi-private sessions so you can split the costwith a friend. Just be sure that friend has needs and goalsthat are similar to yours.MS&F
LEARN MORE. VISIT US ONLINE AT
MAXMUSCLE.COM
Available EXCLUSIVELY at MAX MUSCLE Sports Nutrition
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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:
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INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
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ATTENTION! II
Find out why that
OFFICIAL PRODUCTS OF MAXFORMATIONLIFE 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).+
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are currently using aare currently using a concentrated Pre-workout supplement READ THIS!
entrate 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 withstimulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBXwas designed to deliver the efficacious amounts of
the key ingredients that will help you get the best workout. FBXwas
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.
FBXis a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBXcontains 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. FBXdelivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports criticalwater, mineral balance and exercise performance. FBXcontains
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, FBXprovides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn
enhance strength through the ATP energyboosting and cell volumizing effects. Finally, for mental focus and
alertness, FBXcontains caffeine, guarana, Panax ginseng,
octopamine, adenosine, NADH and phosphatidyl serine. All of these
key ingredients are delivered in the proper, efficacious dosages in a
serving of FBXto ensure that you are taking a pre-workout
supplement that actually does what its supposed to!
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.
Information gathered was based on label and formula information. Ingredients may have other benefits
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6 WWW.MAXMUSCLE.COM DECEMBER 2011
IN THE
MAXFORMTOP 10
Meet three more incredible individuals who
made it to the top 10 in the 2011 MaxForm Life
Challenge. By Jessica Wyland
BREAKING THE CYCLECharles Withers, 34, of Gilbert, Arizona, says his fight to keep a
healthy weight started with his first breath of air. I was always
the chubby kid, he said. Its all about eating habits. I was
raised to be a grazer, to constantly eat.
Although he was a chronic snacker, Charles stayed active,
playing sports and working in construction. He joined the U.S.
Army and served nine months in Iraq. However, in 2005, Charles
was discharged from the military for weight management
failure.
The time Charles spent overseas, as well as the way his service
ended, opened Charles eyes to what is now his motto: You
never know when your life is going to be over, so no moment ismore important than right now.
With that sentiment in mind, Charles tried many times to control
his weight. He went through an unsuccessful series of yo-yo diets.
Finally, he saw an advertisement for the MaxForm Life Challenge
in Max Sports & Fitness magazine and he decided to give it a try.
At the Tempe, Arizona Max Muscle Sports Nutrition store,
Charles worked with trainer and nutritionist Quintano Drake to
create a supplement and nutrition plan. Then, Charles started
hitting the gym pretty hard. He worked out six days a week,
alternating between weight training and cardiovascular exercise.
Charles is a dedicated individual, said Katie Pena, franchisee of
the Tempe Max Muscle store. He took in all the information we
gave him about nutrition and supplements. He followed the planand it paid off.
After seven months, Charles lost 65 pounds, reduced his
body fat by 24 percent and learned how to break many of the
eating habits he has known since childhood. It is a matter of will
power, Charles said. I still have to tell myself no and remind
myself to make good decisions when it comes to food. I still eat
seven meals a day, but I eat the right foods now and I use portion
control. I learned to eat slowly, to enjoy it. And I allow myself to
occasionally give in to cravings.
In addition to training himself on proper nutrition, Charles learned
to give himself pep talks on the days he did not feel like going to
the gym. When his mind tried to present excuses for missing a
workout, Charles would remind himself how disappointed he feels
when he does not go to the gym. He would remind himself how,
Start Dec. 2, 2010
Weight: 243 poundsBody Fat: 29.1 percent
Final June 30, 2011Weight: 178.8 poundsBody Fat: 5.67 percent
Supplements: Triple Whey,High 5, Max Vit-Acell AntiOx,Max Nitro, Max Anabol,Glutamine, ACM, Max EFA,2TX, Full Blown Extreme, XT