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Transcript of JANUARY 2013 MAX SPORTS & FITNESS MAGAZINE
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FREE!Compliments of:
YOUR
BESTBODYEVER!
3-Month PlanFat-Sizzling Foods
Hardcore Workout
JANUARY 2013 www.maxmuscle.com
EMERGEON SALE
(details inside)
Special Report:
IS YOUR THYROID
TRaveleR'SgUIDe TO
eaTIngOn THe gO
pg. 46
+HOW TO BECOME
Cover Model Search WinnerAllEN ElliOTT
a MaXFORM CHaMP
MAKING YOU FAT?
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NEW FLAVORS!
MAX
JANUAR
Y
SPECIAL!
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FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
AT INCINERATING MOOD ENHANCING ENERGIZING
ON EMERGE BODY SLENDERIZING DRINK MIX!Choose from 12 deliciously refreshing flavors!
*Cannot be combined with Frequent Buyer Points or any other sales.
OFF!*
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WWW.MAXMUSCLE.COM JANUARY 2013
JANUARY 2013 ISSUE 170
26
CONTENTS
HEALTH18 Thyroid & Metabolism
If you have unexplained
weight gain, the answer
could lie with your thyroid.
Find out more about this
important gland and how
it affects your metabolism.
COVER24 Best Body Ever
Cover model Allen Elliott
shares valuable tips to
help you reach your fitness
and weight loss goals in
12 weeks.
FITNESS26 Arm Blaster
Check out the first of three
workouts over the next few
months to help you get in
30 46
your best shape ever!
28 Believe ItHow to conceive, believe and
achieve your weight-loss goals.
30 Snow FunSeven locations where you
can get your winter on!
RESULTS36 12-Week Transformation
See how this young man lost morethan 80 pounds in 12 weeks and
now is helping others get in
phenomenal shape through
Max Muscle.
IMAGE38 Perfectly Purple
If you love purple, you'll love
these fun beauty finds!
40 Beard CareIf you're ready to sport a
24
28
Got a be ard?Keep it looking nice
and trim with th esegrea t products !
40
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3JANUARY 2013WWW.MAXMUSCLE.COM
Photographer: James Patrick, JamesPatrick.com
Model: Allen Elliott
Assistant: Kim Miller
Location: Scott's Training Systems
ScottsTrainingSystems.com
5454 Rustic Comfort
Enjoy this recipe for wild
mushroom risotto!
CUTTING EDGE56 Blast Fat
Max Muscle Sports Nutrition's
wildly popular fat-churning
Emerge can help you in your
fight against fat!
COLUMNS34 Max Champ60Ask Dr. Harvey
IN EVERY ISSUE4 Editors Note6 President's Point10 Contributors12 Feedback Buzz16 Health Beat62What's Hot
ON THE COVER
FREE! Compliments of:
YOURBESTBODYEVER!
3-Month PlanFat-Sizzling FoodsHardcore Workout
JANUARY 2013 www.maxmuscle.com
EMERGEONSALE
(details inside)
Special Report:
IS YOUR THYROID
TRaveleR'SgUIDe TO
eaTIngOn THe gO
pg. 46
+HOW TO BECOME
Cover Model Search WinnerAllEN ElliOTT
a MaXFORM CHaMP
MAKING YOU FAT?
beard, here are the products
you'll need.
42Year-Round BeautyFrom meditation to skin care
to choosing the right bathing
suit for your body type, here
are monthly tips to keep
you beautiful all year long!
NUTRITION46 Eating on the Run
Just because you have to
travel for work doesn't mean
you can't eat healthy. Here's how.
50 Fat-Sizzling FoodsFrom lean meats to whole
grains and chili peppers,
here are seven foods that
fight fat naturally!
56
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WWW.MAXMUSCLE.COM JANUARY 2013
WHENphotogra-pher James Patrick
(who has shot
many covers and
features for MS&Fover the past two
years) approached
me with the idea to
do a cover model
search at the Fitness
Model International
convention in New-
port Beach this past
October, I was immediately on board. We had several
candidates turn out for the audition and narrowing it
down to one choice was probably one of the hardest
things I've ever done. I relied heavily on James and his
team's thoughts and considerations as well. In the end,
we decided on one winner: Allen Elliott. I can't even
begin to tell you what a great choice Allen has been. Not
only is this young man dedicated, upbeat and hardwork-
ing, but he did above and beyond the call of duty for the
cover and workout shoots and he contributed articles
relevant to our January issue to help readers get in the
best shape of their lives! Please read his article on pages
24-25 and get inspired to achieve your best body ever in
three months!
Other articles in this issue will help you on your
journey. Consider Maria Kang's mentally t article on
how to conceive, believe and achieve your goals (pg.28) or 2012 MaxForm Life Challenge Champion Amanda
Freeseman's column on tips to help you become the
next MaxForm champion (pg. 34). Not sure what to
eat to get the most out of weight loss? Check out the
article on seven fat-sizzling foods on pgs. 50-52. And if
you're thinking there's no way you can join the MaxForm
contest or stick to a nutrition plan because you travel
too much for work, think again. Experts provide plenty
of guidance and solutions on pgs. 46-48. Lastly, when
you need more than dieting and fat-burning foods, nd
out how Max Muscle's wildly popular weight-loss product,
Emerge, has customers raving about how this delicious-
tasting product is helping them lean down like neverbefore (pgs. 56-57).
For fun, we have included an article on seven
winter destinations (pgs. 30-32) where you can enjoy
everything from heli-skiing to snowshoeing and ice
skating. So, go burn some calories out on those slopes
and enjoy winter!
Happy 2013, everyone! Make it a great year!
Until next time,
LaRueNovick
EDITOR'SNOTE
LaRue Novick is Editor in Chiefand Creative Director of MS&F.
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
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Percent
ageofChangeinRMR
Source: Zenk, 2007 p=0.001-4.0
-3.5
-3.0
-2.5
-2.0
-1.5
-1.0
-0.5
0.0
0.5
1.0
1.5
Change in MetabolismDocumented by Clinical Trials (n=45)
Placebo7-Keto
Source: Kalman, 2000 p=0.01
TotalWeightLoss
0
1
2
3
4
5
6
7
8
Placebo
7-Keto
7-Keto 7-Keto
7-Keto
Source: Zenk, 2002 p=0.038
Total Weight Loss Over 8 WeeksDocumented by Clinical Trials (n=65)
AMERICAS TOP PHYSICIANS RECOMMEND
A Key Ingredient of QUADRA CUTS NIGHT TIME METABOLIC ACTIVATOR
QUADRA CUTS Night Time
was a key factor in helping me lose over 60 LBS. during
my personal transformation!
Amanda Freeseman2012 Maxformation Champion
*Amanda Freesemans results are not typical. Amanda used Quadra Cuts Nighttime as part of a
comprehensive nutrition program that included healthy eating and exercise.
7-Keto is a registered trademark of Humanetics Corporation and protected by U.S. Patents 5,585,371; 6,153,606; 6,489,313; 7,199,116; 7,553,829; 8,124,598.
7-Keto is a non-stimulant thermogenic weight loss ingredient thatsafely and naturally increases metabolism and burns stored fat.
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WWW.MAXMUSCLE.COM JANUARY 2013
I can'tbelIeve I'mwriting my editorial for
the start of a new year. Ifyoure reading this, that
means we all survived theend of the world and the
Mayans were wrong. Thatsgreat news! And better
news is that our bestselling weight-loss drink,
Emerge, has two greatnew avors expected to arrive this month just in time for diet andweight loss season! New Blossom White Tea and Minty Mojito are
coming soon and the initial feedback already is that these are twoof the best avors Max Muscle has ever done!
To top that off, Emerge is on special all month long; when youbuy the rst one, you get the second one 50 percent off! This is a
great way to take advantage of some special savings and try anyof the 12 great avors of Emerge at half the price!
To help our awesome customers get motivated and achievetheir New Years Resolutions, weve brought the MaxForm
Life Challenge back for 2013 and are awarding the best bodytransformation with $25K in cash!
In addition to the money and great new body, theres a lot ofrecognition and publicity that comes along with it. If you haventalready seen it, the current MaxForm Life Challenge Champion,
Amanda Freeseman, is featured prominently in the new issue
ofFitness Rx Women. Shes in a 3-page pullout poster inside
the magazine that goes through her entire workout and dietroutine. She is also appearing on Fitness Rx Womens website in
a series of videos where she talks about her training, diet andsupplementation. You can check it out at FitnessRxWomen.com.She's also going to be featured in an upcoming issue ofMuscle& Fitness Herswith a full page editorial write-up on her amazingMaxFormation! We're so proud of you, Amanda!
While youre surng the web, be sure to check out thenewly designed MaxMuscle.com. Weve updated the site with
a brand-new slicker look, making it easier to navigate andnd the information thats important to you. The same goes
for our monthly e-newsletter, so if you arent currently gettingit and you want to get even more specials and the latest
product announcements and info about the company beforeeveryone else, then sign up for the e-newsletter when youre on
MaxMuscle.com.Weve got some exciting things planned for this upcoming year
with innovative new products being developed, Max Muscle storesbeing reformatted and the Customized Max Muscle Nutrition Plan
getting an overhaul. Thanks to all of you who helped make 2012a great year for Max Muscle and heres to 2013 and Max Muscles
best year yet!
Publshe Joe Wells Enterprises, Inc.
Eecuve Ed Sean GreeneEd--Chef/Ceve Dec
LaRue Novick
Pfede Tariq Ahmad
Max SPortS & FitnESS210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandtness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content inthis 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 withoutexplanation.
Lisa Maiorana, Joe Wells, Amanda Freeseman,Linda Hepler, Abby Hoeffner, Susan Irby, Kimberly
Miller, Jennifer Cho Salaff, Jennifer Lee, Lisa Moretti,
Jessica Wyland, Allen Elliott, Dr. Phil Harvey
James Patrick, Frank Fontanilla,J. Robert Williams, Walt Ostarly, Mike Byerly
James Allen Photography, Susan Irby
advsy Bd
Cbug Wes
Cbug Phgphes
Rand McClain, DO; Ron Higuera, DC, MS,ART; Robert Goldman, DO, PhD; Gary
Brazina, MD, FACS; Charles Poliquin, BS, MS;Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOInt
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
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If youre a serious athlete, then you know the value of a
great nights rest as quality sleep is key to recovery and better
performance. Max Muscle Sports Nutritions CNS Black
(Central Nervous System Blackout) can help. Created with the
highest quality GABA (Gamma-Aminobutyric Acid) available,
CNS Blacknot only works to enhance your bodys ability to slip
into deeper sleep, but also diminishes the effects of daily stress
and eases nervous tension. But this product is so much more
than those other GABA formulations on the market today. CNS
Blacksupports Growth Hormone and Insulin Growth Factor-1
(IGF-1) Homeostasis, both essential for recovering from intense
workouts and for reducing body fat. CNS Blackalso contains
L-Arginine HCl (a nitric oxide precursor), L-Theanine (which
produces a calming effect and promotes alpha wave production
in the brain), Mucuna pruriens (Velvet Bean, a precursor to
dopamine), N-Acetyl-L-Tyrosine (NALT) and the tried-and-true
sleep agent, melatonin.
Combining the strongest active ingredients legally available,
CNS Blackis your TOTAL answer for quality sleep, improved
recovery and better, stronger athletic performance. Wake up
feeling refreshed and ready for anything!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
Franchise Opportunities Available.
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
IN STORES NOW!
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DELICIOUS FAT INCNEW
Amand
a
LostOv
er
60lbs
w/Eme
rge!
Amanda Freeseman
Champlin, MN
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One of the hottest & most exciting new weight
loss products to hit the market is Emerge
Body Slenderizing Drink Mix. Developed by
a sports nutrition company that has specialized
in weight loss for over 20 years, this delicious
new fat-burning drink has already helped
thousands of women from all over the country
lose weight by stimulating fat metabolism and
promoting appetite suppression in addition to
enhancing mood, alertness and focus.
Not only is Emerge Body Slenderizing DrinkMix helping women shed the pounds, it's also
helping them feel better and have more energy
to get through their day. Amanda Freeseman
from Champlin, Minnesota lost over 60 lbs.*
with the help of Emerge Body Slenderizing
Drink Mix and feels better than she ever
has before.
Emerge Body Slenderizing Drink Mix
comes in 12 mouth watering flavors and
is available exclusively at Max Muscle Sports
Nutrition Stores across the country or at
www.maxmuscle.com! Let the New You
Emerge Today!
ERATING MOOD ENHANCING ENERGIZING
*Amandas results are not typical. Amanda used EMERGE Body Slenderizing Drink Mix as a part of her overall Nutrition Plan.
AMANDA BEFORE
219 lbs.
34% body fat Dress Size 18
AMANDA AFTER
150 lbs.
22% body fat Dress Size 8
Try our
2NEWEST FLAVORS!Minty Mojito and Blossom White Tea!
COMING SOON!
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I was so busy with work, family and trying to just keep up witheveryone around me that I let myself go, and I gained 20 lbs.
so fast I didn't even notice! What I needed was something to just
help me break down that wall to get me started and help to build
the momentum I needed to achieve the healthy and fit body I so
desperately wanted back! EMERGE is exactly what I needed to
help stop my bad eating habits, and keep my energy levels up.I didn't feel weird or jumpy, so EMERGE was my daily go to partner
in my battle to fight off the extra pounds! I lost 20lbs and
competed in my 1st Bikini competition. EMERGE
was the extra boost to keep me motivated and
achieve the results I wanted. Now I am so muchhappier in my own skin! Thanks to EMERGE I am
back on track!
Jennifer Stevens,
29 Years Old Clayton, CA
I wanted to make a definite lifestyle change and neededsomething to spark that change. With the help of my
Certified Nutrition Coach and EMERGE, I was able to lose
120 lbs. and check a major goal off of my bucket list by
competing on a figure stage in Folsom, CA. To think on
the first day of my journey, I could barely do 15 minuteson a treadmill! Hard work, dedication and consistency has
been the ticket. If we treat our body well, it wil treat us
well. I am 47 and in better health than I have ever been.
EMERGE has been a wonderful staple in my program
for success.
Joan Bohrer,
47 Years Old Sacramento, CA
Max Muscles EMERGE was definitely a game changer in my fitness routine. Nowevery day for me starts with EMERGE, the appetite suppressant keeps me focused on
my planned breakfast, the healthiest option, and reduces any cravings for the foods
that I know I dont need to have during the day. There is no better jump start to get me
through my morning cardio. I call EMERGE my ally to reach my fitness goals. Im doing
the work any way and EMERGE keeps me on track with the energy level and fat burn
that I need!
Erica Cobb,
31 Years Old Denver, CO
BEFORE
I started taking EMERGE in
March. My fitness coach
recommended EMERGE tome. Since that day forward
I've been hooked. Not only
does it suppress my appetite
but it also enhances my energylevel and mood. I recommend
EMERGE to anyone that is
looking for a jump start to their
weight loss.
Jessica Cisneros,
23 Years Old Antioch, CABEFORE
AFTER
AFTER
AF
TER
Since starting EMERGE just
3 1/2 months ago, I have blastedaway 6% body fat, been able
to shed 4 inches off my hips,
2 inches off my thighs and just
over 2 inches off my waist. It's
hard to find a workout product
that will aid in safe weight loss,and taste amazing. EMERGE
has easily become my go-to
workout product.
Stephanie Lewis,
43 Years Old Woodbridge, VABEFORE
AFTER
See What Women AcrossThe Country Are Saying
About EMERGE!
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
Franchise Opportunities Available.
BEFORE
AFTER
BEFORE
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11JANUARY 2013WWW.MAXMUSCLE.COM
Lisa Morettitook the leap of faithand left her oh-so-glamorous (NOT!)
career as a TV producer to do what
she loves: write about health, tness,
natural remedies, travel, food and dogs
sometimes all at once! Six years inand its working out pretty well, but she
cautions that hitting the reset button
on life is not for the faint of heart. She
is known as the Martha Stewart of
dogs and her dogs are quite sure she
is the best dog chef in the world.
James Patrickearned hisbachelors 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 JamesPatrick.com.
CONTRIBUTORS
Want to contribute to MS&F?Send story ideas/pitches to [email protected].
Jennifer Cho Salaff is an award-winning journalist who has covered the
arts, food, fashion, tness and parenting.She attended Columbia University's
Graduate School of Journalism and is
passionate about bringing awareness to
places she has visited around the world
most recently being Africa. Jennifer
muses about motherhood, career and
nding balance in between on her blog,
JenniferChoSalaff.blogspot.com.
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
The Top SellingProtein For
20 Years*
*Based on Sales in Max Muscle Store Locations
Kimberly Miller,MS,is acommercial and tness talent, writer,stylist, runner and a mom. It was during
her graduate work that her passion
for writing developed; she currently
contributes to a variety of publications
as well as serves as a featured tness
blogger for the Arizona Republic
Newspaper. She seeks to empower
and inspire others to live a healthy and
balanced life. Visit KimMillerStyle.com.
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2 WWW.MAXMUSCLE.COM JANUARY 2013
FEEDBACKBUZZ
Take your picture with a copy of
MS&F or your favorite Max Muscle
product(s) and email it to the editor
for a chance to be featured in an
upcoming issue!
HAVING FUN AT THEMUD RUNHere are some pictures from the Merrell
Down & Dirty Mud Run in Sacramento that we participated in with some
of our customers on October 28th. There were 12 of us who ran the 10K
course, two who ran the 5K course and two kids who did the kids 1-mile
adventure run. We plan on doing this Mud Run next year and hope to
have even more of us on Team Max Muscle Placerville.
Jon and Desirae Meyer, Max Muscle Placerville, CA
Thank you again so much for theopportunity! This is so exciting!
Parker Cote, December MS&F cover model
Omar Rubio, 5, of Stockton reppin'
Max Muscle gear! Omar's dad is along time customer.
Mark Sarale, MM NorCal Regional Director
FROM COMPETING AGAINST EACH OTHER TO
COMPETING WITH EACH OTHERHere is a picture of some of our local 2012 MaxForm contestants. They have made friends andhave been doing events together as a team since the contest ended. Their shirts sport the TEAMMAX logo on the back. Live Uncommon is a local group that recognizes living a balanced lifeand giving back to the community. Pictured left to right: Jasmine Ford, Jennifer Collins, Mark Dann,Angie Nipper and Duane Franzen.
Scott and Karen Herkes, Max Muscle franchisees, Bettendorf, Iowa and Moline, Illinois
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13JANUARY 2013WWW.MAXMUSCLE.COM
TALK
TO US
We want to hear from you! Send comments, photos,
questions, likes, dislikes to [email protected].
My Tummy Trimming SecretAfter being pregnant, I needed to get rid of theexcess water in my body and boost my metabolism.With Max Muscle's Cleanse & Lean, I lost 10
pounds of unwanted waste and water within thefirst two weeks. This product helps me work harderduring my workouts because I don't feel overly fullin my stomach and with getting rid of the excess,I feel more energized during my training sessions.I have been using Cleanse & Lean for over a yearnow with my daily supplementation and after threechildren, birthed in 2007, 2009 and 2010, mystomach is flat and toned and my body digestsfood for energy way better than before.
Shay Zamora, 28, Brisbane, California, via emailFor more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
Maria Kang knows what a toughjob being a mom working afull-time job and maintaining afit physique is all about. Find outmore about this awesome momin our upcoming issue dedicatedto mothers across America!
I used Max Muscle's Carbo Max,
Glutamine and creatine supplements aspart of my 6-month transformationand read every issue o f Max Sports& Fitness during my cardio sessions,
sometimes at 1:30 a.m. The twogyms I attend always have your magshandy. Thanks for the inspiration!
Jessica A. Shaeffer, Spokane, Washingtonvia response to Facebook posting
FACEBOOKSPOTLIGHT
PhotobyWaltOstarly
PhotobyMikeByerly
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ATTENTION MEN
DUANE FRANZEN, 39 YEARS OLD
Duane Franzen with
his old self at 233lbs.
and now, 8 months
later at a lean
and muscular
177 lbs.
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
SCAN FOR SPECIAL MONEY SAVING OFFER!
BEFORE you resort to prescription medication,
try2TX for a natural solution that really works!
KE US FOR A CHANCE TO WIN FREE PRODUCT!
2TX-A NATURAL SOLUTION THAT REALLY WORKS
Most of us have heard of Low-T and the negative effects that it can have
on men. What most men don't realize is that testosterone doesn't just start
declining once you reach your forties and fifties. Several cases have shown
that men as early as their late twenties and early thirties experience lowtestosterone levels. This was the case for Duane Franzen of Cordova,
Illinois. For 10 years, Franzen's testosterone levels had been decreasing,
causing him reduced energy levels, lower self-esteem and less stamina
which overtime lead to muscle loss and fat gain. He was officially
diagnosed with Low T in June 2011. When I found out, I wanted to hide i t
from the world out of shame, he admits. Duane fought this unknown
demon every way he could. He had ballooned to 245 pounds with 36
percent body fat. After he was diagnosed, he was prescribed 50,000 IU of
vitamin D per week to treat depression and was placed on Testosterone
Replacement Therapy (TRT). These remedies only made a minor
improvement with his condition. Then in October 2011, Duane's life was
forever changed when he was introduced to Max Muscle and2TX.
Duane stopped his TRT treatments, began supplementing with 2TX andstarted on a Max Muscle Customized Nutrition Plan. Today Duane is down
from 245 lbs. and 36% bodyfat to a lean and mean 177 lbs of muscle. His
energy levels, stamina, sex drive and self esteem have all improved and he
feels better than ever before. Duane says he owes it all to the change in
his lifestyle, Max Muscle and 2TX. Try2TXand feel the difference it
can make in your life.
*Duanes results are not typical. Duane used 2TX as a part of his overall Nutrition Plan.
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6 WWW.MAXMUSCLE.COM JANUARY 2013
TOOTHPASTEALERT
A recent collaborative study between
the Norwegian Institute of Public
Health, Oslo University Hospital and the
National Institute of Health Sciences in
the United States found that triclosan,
an antibacterial chemical found in many
hygiene products, may contribute to
allergy development in children.
Triclosan is added to products such as
antibacterial soaps and body washes,
toothpastes and cosmetics to prevent
bacterial growth. Its also found in
clothing, kitchen utensils and toys. It has
been used for more than 40 years and
is currently considered by the FDA to be
safe and effective for human use.
But the study, which measured triclosan
levels in the urine of both Norwegian
and American children, found that
those children with the highest levels
were more likely to have elevated
Immunoglobulin E (IgE) blood levels
(associated with allergies) as well as
hay fever and stuffy nose. The hypothesis
is that because triclosan changes the
composition of good bacteria on the
skin, in the mouth and in the intestines,
it can increase the risk of developing
allergies.
Consumers who want to decrease
their childrens use of triclosan should
read labels particularly on toothpaste,
which is the major source of exposure
and use only those products without
triclosan.
SPA MAGICFeeling guilty about splurging on
a spa retreat? You really shouldnt,
say researchers at Thomas Jefferson
University Hospital. In an evaluation
of 15 people both before and after
a week-long stay at a health and
wellness spa, where they participated
in yoga programs, fasting followed
by a very low-calorie diet, colonic
hydrotherapy and meditation,
participants decreased their weight
by an average of 6.8 pounds. They
also had decreased blood pressure,
cholesterol, mercury, sodium and
chloride levels and an increase in
hemoglobin (the oxygen transport
system in red blood cells). In
addition to physical benets,
psychological testing showed a
decrease in anger, tension, fatigue
and confusion, and increased vigor.
Because of the decrease in the electrolytes sodium and chloride, the researchers
suggest checking in with your doc before booking a spa visit to make sure that you
dont have a medical condition that would be worsened by these changes. Once you
have the green light go ahead and enjoy!
By Linda Hepler, BSN, RNHEALTHBEAT
Sweat Glands & Wound HealingIf there are times you wish your sweat glands werent quite so active like when your
palms are dripping on that rst date with the hot guy you just met a new study may
have you thinking differently. Researchers from the University of Michigan Department
of Dermatology found that the same glands that help your body cool down after a
trip to the gym play a key role in helping wounds to heal. While it had previously
been believed that new skin cells that grow to replace injured cells originate from hair
follicles and skin at the edges of a wound, the UM researchers discovered that these
replacement cells arise from beneath the wound, where a type of sweat gland called
the eccrine gland lies. This gland stores stem cells that can quickly be recruited to aid in
wound healing. So, heres to perspiration and your good health!
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HEALTHMATTERS By Linda Hepler, BSN, RN
Metabolism is a term that gets thrown around by many well-
meaning people trying to tell you how to get cut faster by
speeding up your fat furnace. Warning: if you mess with the
metabolism master, you can severely damage your health were
not talking for a couple of weeks, were talking for a lifetime!
Metabolism is the chemical process in your cells that converts nutrientsinto energy. Most people talk about metabolism as if it were the speed at
which your body is burning calories but its actually the way in which your
body does its work. Metabolism is really about how efciently and effectively
your body uses the food you eat. There are three contributing factors to how
you burn calories: basal metabolic rate (BMR), which measures your resting
rate and accounts for about 65 percent of your calories; physical activity,
which expends calories to move; and a foods thermic rate, which is how
many calories your body uses to break down the food youve eaten.
The gatekeeper of your metabolism is your thyroid gland, a buttery
shaped organ at the front of your neck just below your larynx. The thyroid
gland regulates metabolism and calcium in your body. The gland produces
thyroid hormones that can (and should) be tested because like any hormone
in the body, its a delicate balance that needs to be handled with a velvet
glove approach.
BurnBaby,
Burn
If you are looking
to decrease your
body fat, youve
probably stumbled
across the terms
metabolism
and thyroid
with some sketchyexplanations that
gave you a hint
that the two are
intertwined. In
truth, your thyroid
gland is the masterof your metabolism
universe!
In 2003, the level of tSh
conSIdered normal waS
lowered from 5.0 to 3.0 toIndIcate hypothyroIdISm.
even today though, many
labS StIll uSe the old normal
range. conSequently ItS
Important to know your
numberS and work wIth a
doctor who IS up to date.
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Fighting SpiritStill Intact
Amanda Carrier is 32 years old, but there were days thispast year when she didnt want to stick around to see 33.
Amanda wanted to compete and started a competitiondiet suggested by a pro bodybuilder friend along withan intense training schedule last January. She was onlyeating sweet potatoes, broccoli (it was cheap and easy),peanuts and almonds along with eggs, fish, chicken anda gallon of tap water a day. Within three months, herhair was falling out, she was severely depressed and herdoctors had given her four prescriptions to try to controlher symptoms. It was so bad that I was mentally writinga suicide letter planning what to tell my son because Icouldnt live anymore it was so badand I didnt knowwhat was wrong with me. But in the middle of the night,
I took myself to the ER and thats when they figured it out.
Amanda had been eating the same seven goitrogenicmeals a day (foods that suppress the thyroid),consuming lots of fluoride and chlorine (which calcifythe thyroid) in her tap water, not getting enoughpotassium, and severely depleting her electrolyte
levels for three straight months all to look goodin a bikini for competition. It seems so silly nowthat Im such a wreck from it. I was so active and
healthy! Then I had no appetite, I couldntsee straight, and I felt like I was going to
faint. When her doctor figured out thather diet had given her hypothyroidism,he didnt hold out much hope andtold Amanda shed be on medicationforever.
With her fighting spirit still intact,Amanda decided to find a differentdoctor. She figured she had createdthe problem, she could solve it,too. Amanda reached for thyroidsupport supplements and vitamins
recommended by the new holisticdoctor she found, started eating awell-rounded/well-rotated diet, and
switched to filtered water. She was ableto bring her TSH back to a true normal
range and leave the medications behind.After a long, miserable year Amanda isback in action!MS&F
A Word To the Wise:See your local MaxMuscle certied tness nutrition coach for
balanced eating plans and supplements to help
you lose weight safely and effectively!!
What a thyroid Panel tells youThe thyroid gland is controlled by the pituitary gland in
your brain; it senses whether or not your cells have enough
thyroid hormones. The pituitary releases a hormone called
thyroid stimulating hormone (TSH), which tells the thyroid,
release more hormones. However, enough hormones may
not be the problem. This is often the only measure doctors
test for BIG mistake!
When TSH reaches the thyroid gland, two hormones are
released. T4 and T3 stimulate every tissue in the body toproduce proteins and increase how much oxygen is used
by cells. When the cells are working well, organs work their
best. Thyroid hormones are like road construction workers
you see on the highway. T4 is all the guys standing around
in hard hats and vests who are capable of doing the job
and just sort of supervise whats going on. T3 is like the
guy actually digging the trench and doing the real work.
More T4 (80 percent) is produced compared with T3 (20
percent), but T3 is 300 percent more active than T4 and is
the thyroid hormone responsible for increasing metabolism.
So, the pathway to your thyroid doing its job is one,
getting the signal from the home ofce (your pituitary) and
two, T4 converting into T3 as needed. You need to knowall of your numbers because your brain may be
sending the signal that you may have lots of
T4, but it may not be converting to T3.
When things goterribly Wrong!Thyroid dysfunction is considered an
autoimmune disease; it can go two ways
hyper or hypo. Hyperthyroidism, which
accounts for an estimated 20 percent
of all thyroid disorders, can become
Graves disease, resulting in goiter.
Many people are hyperthyroid foryears, eating everything in sight
and just cant gain weight, and
then they boomerang into
hypothyroidism and gain
weight eating as little
as 500 calories a day.
Hypothyroidism
is a silent epidemic
in the United
States. Americas
top thyroid
patient advocate,
Mary Shomon, author
of NY Times best-seller The
Thyroid Diet Revolution, Thyroid-
Info.com) notes that 10 million
people in the United States are
diagnosed with hypothyroidism
and estimates that another 13
million are undiagnosed.
Probably the No. 1 trigger
of thyroid dysfunction is stress
not just a fast-paced lifestyle
sort of stress but stress as it is
recognized by the body and brain:
over-exercising for super long
periods of time, extreme dieting,
Photo by Frank Fontanilla
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allergies, food sensitivities, working odd
shifts that interrupt the normal body
cycles, chronic exposure to loud noises,
too much soy the list is long. Stress
of any kind triggers our ght/ight/
freeze reex. When that happens, the
body down-regulates many of our normal
processes to make sure we can survive
the threat we are encountering. It also
stores fat for quick energy to use under
duress. Continued stress will cause the
body to stop functioning properly.
Once youve become aware of the
look of hypothyroidism, you start to
recognize it everywhere it tries to hide
(and yes, Oprah were talking about
you!). The rst tell-tale symptoms
other than the inability to lose weight
are losing the outside third of the
eyebrows and increased pufness in the
face. Other common symptoms include
losing handfuls of hair, irritable bowel
syndrome, depression, crushing fatigue,
memory loss and brain fog, dry skin and
brittle nails.
Eat LEss, ExErcisEMorE advicE thatcouLd do You harM!As a body builder or athlete, you might be
tempted to go on a limited calorie diet or
eat a very limited range of clean foods.
In fact, many well-meaning non-experts
offer a whole host of ways to get cut fast
but their dietary recommendations can
actually do great harm. Your diet can
leave you with not enough nutrients to
fuel a system that is already in distress
and no way to meet your desire to do
even more with less.
Tom Brimeyer, author ofHypothyroid-
ism Revolution (HypothyroidismRevolu-
tion.com), says, people with hypo-
thyroidism or thyroid disease, generally
have issues storing liver glycogen, which
is necessary to maintain proper blood
sugar levels. When people diet and
eat less, liver glycogen stores gener-
ally decline further. When you exercise
more or over-exercise, then the stress/demand on the body to produce more
energy forces your body to use more
blood sugar, thus effectively lowering
blood sugar. When blood sugar becomes
low and the liver and muscles cannot
properly compensate, then stress hor-
mones, especially cortisol are over-pro-
duced in order to break down your own
healthy muscle tissue to convert into
sugar and bring your blood sugar up. (If
your blood sugar became too low, your
brain would stop functioning.) But your
body does not like having to break down
its own muscle tissue. So, in order to pre-
vent your body from literally eating itself
alive, the stress hormone also drastically
slows the conversion of thyroid hormone
in the liver, making less thyroid hormone
available to your cells, and therefore ef-
fectively slowing your metabolism even
further. The end result is a damaged me-
tabolism that not only affects you during
exercise, but 24 hours a day. So if you
are looking to lose weight whether for the
long-term or just for a special event, you
need to approach your diet and exercise
program with caution and knowledge.
Chris Kresser, a licensed acupuncturist
and practitioner of integrative medicine,
also points out, There is a ne line
between training hard and overtraining.
Overtraining has been shown to affect
blood levels of neurotransmitters like
glutamine, dopamine and 5-HTP, which
can lead to feelings of depression and
chronic fatigue.
Extreme exercise (heavy resistance
and marathon running for example) also
triggers an increase in cortisol, the stress
hormone vilied on all those late-night
infomercials. Cortisol gets a bad rap its
actually the hormone of life; but, when
its triggered all the time, it leads to sleep
problems, digestive issues, depression,
brain fog, and weight gain especially
around the abdomen. It also blocks the
enzyme that converts T4 to T3.
Low thyroid levels can also get in the
way of training because it triggers muscle
bers to change from fast-twitch to slow-
twitch. Researchers think this may be
because of the bodys adaptive strategy
to cope with low blood sugar typical
of hypothyroidism. Low blood glucose
cannot feed the fast-twitch bers, but
elevated fatty acids in the blood provide
fuel for slow-twitch bers. While this may
sound workable, the y in the ointment
is that low blood oxygen levels due
to a slowed heart rate and decreased
respiration limit how effective those slow-
twitch bers are.
Mark Sisson, author ofPrimal Blueprint(PrimalBlueprint.com), and an advocate
of the Paleo style of diet (eat meat, lift
heavy stuff, run in short spurtslike
a caveman) calls the typical Biggest
Loser approach to exercise Chronic
Cardio, which he notes creates systemic
inammation, loss of bone density, and
suppression of the immune system. To
complicate the picture even more, in a
study published in Neuroendrinology
Letters (NEL) in December 2005,
researchers found that well-trained
athletes doing anaerobic activity (dened
as 70 percent of maximum heart rate)
increased TSH and T4, but caused a
dramatic fall in active T3, the working
hormone thats actually encouraging fat
burning. Finding the right level of exercise
for your body, optimizing your thyroid for
better metabolism, and keeping it all in
balance is the pathway to healthy weight
and tness.
Your thYroidsLittLE FriEnds thE adrEnaL GLandsIf you have a thyroid problem, you rst
might have had an adrenal problem.
The adrenal glands and thyroid are
good friends. When the adrenals get
overworked and tired, the thyroid steps
up to help share the load but only for
so long. You may feel better at rst, but
you havent made the lifestyle change,
that is the root of the problem! Soon the
whole gang is just plain beat and barely
functioning and sadly, you wont be
either.
Adrenal fatigue can lead to an
inability to cope, insomnia, depression,
abnormal anxiety and fatigue that leaves
you visiting the car in the middle of
grocery shopping for an hour long nap.
The chronic stress triggers a survival
response. The adrenals force the body to
down-regulate its energy production and
consumption in an effort to let the body
rest/conserve energy. Part of the down-
regulation process is that the body stops
converting T3 (hello hypothyroidism!).
Lower energy requirements reduce the
workload on the body, which is exactly
what the body wants, but probably not
the effect you were looking for.
A very important consideration: if you
have an unaddressed adrenal fatigue
condition and your physician puts you
on a thyroid medication, your adrenal
fatigue will get worse. Your ranges may
look normal for thyroid, but your newly
stimulated metabolism may push you into
a full-blown adrenal crisis! Oftentimes,
doctors will prescribe a heavier doseof thyroid medication, which creates a
vicious cycle of more adrenal fatigue,
more thyroid medication and so on,
leading to toxic thyroid, which includes
heart palpations and worse. Word to the
wise check your adrenal health, too!
WhErE it aLL GoEssidEWaYs: in YourGut Your LEakY,LEakY GutBelieve it or not, the downward spiral of
your thyroid and your adrenal system can
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6 T To Fgg
Ot Yo Thyod Hlth1. GeT YOur Lab WOrk DOne Your doctor may be one resource, but manyare ill-informed about thyroid (and adrenal) dysfunction, often labeling them fat,menopausal womans disease. Heads up men and women suffer from thyroiddysfunction, many of them TV celebrities and athletes. If your doctor isnt hip, use aservice like MyMedLab.com, which gives you a script for a local lab, sends YOUthe results, and lets you build an online profile and filing cabinet as well as consultwith an expert about your results. Bonus: since it doesnt have to go through yourinsurance, you avoid the pre-existing condition issue if you do need medicaltreatment.
2. aDDress YOur DieT An excess of raw cruciferous veggies (broccoli, kale, etc.)can suppress thyroid, so steam them a bit. Consider a paleo-style of diet along withlots of coconut oil. Check for food sensitivities and allergies. Remember: starvationand a highly limited diet can actually do you in!
3. use GOOD suppLemenTaTiOn Working with a physician, rebuild your gut withcolostrum. Use a good vitamin C.
4. WOrk OuT in a WaY THaT WOrks FOr YOur THYrOiD HeaLTH Strength building exercise in short sessions is important. Ifyou feel wrecked after working out, you need to adjust your workout. Avoid over training like the plague!
5. YOu are nOT a Lab ranGe! Dont accept normal if you dont feel it. Depression and fatigue that go hand-in-hand withthyroid dysfunction can leave you debilitated. Use any tool that works for you, no matter how out of the box. For example, tryMastering Deep Relaxation and Thyroid Meditation from Demo DiMartile (www.cdbaby.com/Artist/DemoDimartile)
6. FinD an inTeGraTive pHYsician You need an expert to help you navigate your health. Integrative physicians tend to take
a broader view of a patients health.
actually start because of your diet and a
condition called Leaky Gut Syndrome.
Although its not taught in medical
schools, Leaky Gut Syndrome is gaining
acceptance as more research is done.
First, Leaky Gut is not a disease, it is a
condition. Its like a base layer in a house
of cards: when it falls, many seemingly
unrelated conditions start popping up.
Dr. Leo Galland (MDHeal.org) has
been treating patients and sharing his
observations about their Leaky Gut
issues for more than 20 years. He notes
that, The small intestine is the largest
organ in your body and two-thirds of your
immune system lies within its walls. The
small intestine continuously activates
itself by sampling the molecules that
pass through the intestinal lining. Leaky
Gut Syndrome is increased permeability
of this lining, and it alters the molecules
that prime your immune system for
action by allowing molecules that dont
ordinarily pass through the gut lining to
get access to your immune system. Now
remember, thyroid dysfunction can be an
autoimmune disorder for example, the
immune system has gone haywire and
the body is attacking itself. Furthermore,
low thyroid can trigger an inamed gut
and an inamed gut can suppress thyroid
function. Not pretty!
Only recently, scientists discoveredthat the healthy bacteria in the gutalso helps convert some of our T4 toT3 via an enzyme they produce calledintestinal sulfatase. As Kresser notes,
Low thyroid hormones make it difcultto heal the gut, and an inamed and
leaky gut contributes to just aboutevery disease there is, includinghypothyroidism. Fixing the gut is oftenthe rst and most important step Itake with my patients.
Adding in heavy exercise that increas-
es cortisol levels is like throwing gas on
a re. Elevated cortisol suppresses the
main immunocyte in the gastrointestinal
tract called Secretory IgA (SIgA) that also
helps protect against GI infections, para-
sites and candida albicans overgrowth.
If you suspect Leaky Gut Syndrome may
be contributing to your thyroid and ad-renal issues, consider a seven-day elim-
ination diet or at the very least a food
sensitivity test.
Taking Care TodayFor a BeTTer FuTure
Thyroid dysfunction is on the rise, as is
thyroid cancer. In part this is due to a
better understanding of the endocrine
system, but according to Shomon, The
issue is further complicated by the fact
that the medical community still cannot
agree on what the normal reference
range is for the Thyroid Stimulating
Hormone (TSH) test. ... We do know,
however, that the majority of people
with thyroid disease in the United States
have an underlying autoimmune thyroid
disease that is causing their condition.
And autoimmune diseases are denitely
on the rise!
Taking care of your digestive system,
supporting your immune system and
controlling stressors either from environ-
mental, dietary or personal issues helps
to create balance in your life and helps
keep the ght or ight response in check
so your adrenal glands and thyroid arent
triggered. Creating an efcient system of
metabolism ensures that you use your
foods well, get the most from them and
improve your body fat ratio in a healthy
way. Dont put your health at risk: do
your research and get smart about your
body youre unique!MS&F
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COVERSTORY By Allen Elliott
W
elcome to the NewYear. My name isAllen Elliott and Im
going to show youhow you can transformto your best body ever! Before webegin, I sincerely hope you enjoyed theholidays. Its important to spend time withfamily and enjoy seasonal dishes you wouldntnormally indulge in. Nevertheless, its time to getback to business. In 12 weeks, we plan to be outwith the old and in with the new. So with that being said,lets get started!
Many people who set New Years resolutions often struggleto give up old habits and fail to embrace new ones. Restassured, after reading this article you wont have to share a
similar fate.
YourBest
BodYever!Fitness model and Men's Physique
competitor Allen Elliott, who won the James
Patrick Photography/Max Sports & FitnessCover Model Search at the Fitness Model
International convention in October
2012, shares key tips for getting in
incredible shape.
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My personal journey began as I grew up playing sports with aparticular interest in wrestling. I found wrestling to be challenging bothphysically and mentally. A unique requirement of the sport was thatof weight management; in order to compete, you had to make weightbefore each match. This taught me valuable life-long lessons of bothdiscipline and accountability. Discipline was needed to properly preparefor a match, and I learned what it meant to be accountable because mycoaches and teammates depended on me to make weight. Now servingas a military ofcer, I subscribe to the Air Force core values, which areintegrity rst, service before self and excellence in all we do. Im gratefulfor the lessons learned from wrestling and the military because Ive beenable to apply those same skill sets toward my tness model endeavors.
By sharing from my life experiences, it is my goal to educate you onthe transformation process, encourage you to aggressively pursue yourgoals and eliminate stumbling blocks along your journey. The threesteps to a successful transformation are to identify your goals, have areverse game plan and embrace the challenge.
IdentIfy your goalsA goal is dened as the result or achievement toward which effort is
directed. Since your focus is on a physical transformation, its vitalto clearly identify goals in this area. Ask yourself: What do I wantto look like in 12 weeks? How will this transformation improve
my quality of life? Who do I know that can help support me?Questions such as these help paint a clear picture of the road
ahead and give you targets to shoot for. Whether your goal isto win Max Muscles 2013 MaxForm Life Challenge contest,prepare for a tness competition or just get in amazing shapebefore summer, identifying your goal gives you a sense ofpurpose and ensures a stunning transformation is withinyour grasp.
reverse game PlanNow that youve identied your goals, its time to build a
reverse game plan. Begin with the deadline of your goal andwork backwards to ensure you will have time to accomplish it. In
this step, its important to have a mentor or coach someone youcan be accountable to who has achieved a level of success you wish
to obtain. One such source to consider is a certied tness nutritioncoach at your local Max Muscle Sports Nutrition store. Remember, if
you fail to plan, you plan to fail.
embrace the challengeDuring these 12 weeks, you will be required to work hard and push pastyour comfort zone. This transformation process allows you to Embrace
the Challenge and encourages both mental and physical toughnessto push pass obstacles that once held you back. You will have gooddays and you will have bad days. Do not be discouraged, becauseno transformation is ever perfect. Instead, strive for excellencein all you do and at the end of 12 weeks you will have achievedyour goals or come amazingly close to doing so. The results aredenitely worth the effort!
In this and in upcoming issues of MS&F, youll be able to use my go-to workouts, which helped me prepare for tness photo shoots and
Mens Physique competitions. I hope you nd the workouts challenging,dynamic and fullling. Turn to page 26 for the rst workout: arms. Staytuned: you're just 12 weeks away from your best body ever!MS&F
Photo by James Patrick, JamesPatrick.com
month 1 (Weeks 1-4): IdentIfy your goalsThe transformation journey youre about toembark upon can be thought of as a marathonwith a series of sprints. Your results are greatlyimpacted by your ability to set and achievedaily, weekly and monthly goals. I stronglyrecommend identifying a couple of mid-term goalsto serve as a bench mark in your transformationprogress. Remember, the first 21 days are criticaland help set the pace for this marathon-liketransformation goal. Keeping a daily journalwill help keep you on track with your goalsand positively reinforce your new habits. Some
suggested goals and metrics to consider: weeklyprogress pictures, body measurements, bodyweight, nutrition and workouts.
month 2 (Weeks 5-8): reverse game Plan
Just like in school, your mid-term progressreport serves as a valuable tool in tracking yourtransformation development. Keeping in line withthe 'Reverse Game Plan,' all daily and weeklygoals should continue to build into your mid-termand final goals. Questions youll want to askyourself: What am I doing well?, What areas
do I need to work on? and What final goalsshould I set for myself? You may also want tomonitor your workout stamina, changes in weeklyprogress pictures and overall mood. At this point,momentum begins to work in your favor and thoseonce new habits now become your standarddaily and weekly routines.
month 3 (Weeks 9-12): embrace the challenge
Youve made it to the final weeks of yourtransformation goal and the finish line is now in
your sights. However, its not time to celebratequite yet. To successfully capture your newphysique, youll need to start your sprinttowards the final Peak Week and prepare foryour final photo shoot or event. Strength trainingand cardio conditioning should be maintained orincreased as needed during these final weeks. Ifyou are doing a show, you should also practiceposing to find out which poses complement yourphysique the most. When preparing for yourfinal photo shoot, choose solid black or whitebackgrounds to eliminate distractions. The use oftanners and oils is also recommended as it will
improve your definition. Good luck!
12-Weekchallenge
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MAXWORKOUT By Allen Elliott Photos by JamesPatrick.com
Standing AlternateDumbbell Curl Stand withfeet shoulder-width apart;
holding two dumbbells, curl
one dumbbell palm facing up.
Alternate arms. Repetitionsperformed on BOTH arms count
as one rep. Complete the same
number of reps on each arm.
This counts as one set.
ROCKYOURARMS!Although our arms are one of thesmallest muscle groups in the body, we
use them in almost every daily activity.
From driving our cars to carrying
groceries, our arms have a direct
impact on our interaction with the world.
However, when it comes to growing
our guns, all who have performed the
infamous bicep curl know that the best
way to attain those aesthetic arms we
desire is through strength training.
Because our arms are such a smallmuscle group, we want to generate
maximum muscle-fiber recruitment. This is
possible with dumbbell-based training,
as you are required to stabilize the
weights, unlike when lifting while
using machines. In keeping with that
tradition, I prefer to train my arms in
the form of super sets. This split-style
of training will allow you to focus
solely on your biceps and triceps
during this particular workout.Nevertheless, its important to
mention that your triceps are actually
larger and have a more dominant role
than your biceps. If Im working within
the same rep range, I like to increase
the weight slightly on my triceps
exercises as opposed to my biceps.
Therefore, when performing super sets
of these two muscle groups, the result
will cause your arms to have greater
mass and enhanced shape.
Seated Overhead Triceps Extension
Sit on a short straight back chair with your
feet rmly placed on the oor and your back
straight. Grab a dumbbell and cup rmly
with two hands as you raise above your
head. Lower the dumbbell in an arc towards
the oor behind your head. Extend your
arms as you raise the dumbbell upwards
returning to the starting position.
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Incline CurlLie on an incline bench with dumbbells in each hand. Allow your arms
to hang down at your sides. While keeping your elbows straight, raise
the dumbbells up towards your head, contracting your biceps. Lower the
weight in a slow and controlled manner.
A
A
B
B
Sit at the edge of a at bench. Spread your legs
in a V shape. Place the dumbbell in front of you
between your legs with the back of your upper arm
resting at the top of your inner thigh. With your
palm facing away from the thigh, lift the dumbbell
slightly off the ground to assume starting position.
Keeping the upper arm and shoulder stationary, curl
the weight up until the dumbbell reaches shoulder
level. Pause and squeeze the bicep at the top of the
movement and then slowly return to the starting
position. Complete all the repetitions with same
arm, then switch to the other to complete the same
number of reps. This counts as one set.
Incline Tate Press
Concentration Curl
Lie on an incline bench with a dumbbell in each hand. Start with palms
facing forward, elbows extended straight above you. Lower dumbbells
to your chest keeping them together so that elbows are ared out and
palms are still facing forward. Keep dumbbells together throughout the
movement.
StandingAlternateHammer CurlStanding with feet
shoulder-widthapart and holding
two dumbbells,
begin with arms in
a relaxed position,
palms facing your
body. Curl the
weights as if you
were swinging a
hammer. Palms
face each other
throughout the
movement (do not
turn your palms
up). Alternatearms for each
curl. Repetitions
performed on BOTH
arms count as one
rep. Complete the
same number of
reps on each arm.
This counts as one
set.
Exercise Sets Reps Rest
Standing Alternate Dumbbell Curl +Seated Overhead Triceps Extension
1 21+21 30 sec.
Standing Alternate Dumbbell Curl +Seated Overhead Triceps Extension
3 13+13 60 sec.
Incline Curl + Incline Tate Press 1 21+21 30 sec.
Incline Curl + Incline Tate Press 3 8+8 90 sec.
Concentration Curl +Standing Alternate Hammer Curl
1 13+13 60 sec.
Concentration Curl +Standing Alternate Hammer Curl
3 5+5 90 sec.
Bi's & Tri's Workout Note: All of these exercises are super sets!
A B
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8 WWW.MAXMUSCLE.COM JANUARY 2013
MENTALLYFIT By Maria Kang
Napolean Hill once famouslysaid, What the mind of mancan conceive and believe, it can
achieve. Success begins with the
mind and manifests within the
physical world. If you constantly
say, Im fat, Im tired, Im not
good enough or Im a failure
then according to Hill, you will
become what you believe. This
idea goes beyond the power of
positive thinking. This necessary
belief in yourself is the very rst
strength you need to conquer
your tness goal.
First, youmust conceive.You must rst think of the
possibility of becoming your best
physical self. You must conceive
the idea of being in shape,
running a 5K and creating time to
work out and eat clean. In order
to focus on new possibilities
in your life, you must accept
that your current conditions
are not where you want to be.
Don Dona, 2011 MaxForm Life
Challenge champion, neversaw himself as obese. As an
ex-football player, being big was
a part of his frame that helped
him excel at his sport. However,
after retiring from the sport,
he ballooned from 280 to 350
pounds within a two-year period.
I did not see myself as obese
when, in fact, I was extremely
obese. I look at my before
and after pictures and cant
believe how big I was, reects
Don Dona. He didnt see how
heavy he was, yet often jokedabout his weight to mask his
BELIEVE
CONCEIVE
ACHIEVE
physical disappointment. After
discovering the MaxForm
challenge online and meeting
with the owner of the Rockwall,
Texas Max Muscle Sports
Nutrition store, John Hagaman,
he began to visualize a t and
healthy Don. He imagined
becoming a healthy role model
for his kids and P.E. students.
Most of all, he conceived the
idea that it was possible to
transform his body and be the
healthy, strong and t man healways wanted to become.
Then you must believe.Once a physically t future is
conceived, the next step is
to believe it is possible. Many
people create goals on New
Years Eve with the hope of
succeeding in their weight loss
goals. However, most people
have already lost in their ght
against fat because they dont
truly believe its possible to
become their best physical self.I had tried to lose weight in
the past and actually succeeded,
but only for a few short months,
recalls Amanda Freeseman,
2012 MaxForm Life Challenge
Champion. I would gain all the
weight back because I was on
such a calorie restricted diet that
it was too hard to maintain. I felt
so deprived that when I went
off my diet, I ate everything in
sight!
An estimated 40 percent of
Americans are yo-yo dieters.These people have attempted
weight loss in the past only
to eventually gain weight plusadditional pounds. This process
can be very frustrating, but most
of all, this damaging process can
negatively affect your personal
belief system.
To succeed, you must believe
in your ability to be disciplined,
focused, persistent and strong.
In the beginning, many people
need others to believe in them
before believing in themselves.
For Don Dona and Amanda
Freeseman, they partnered
with their Max Muscle stores tocreate a tness, nutrition and
supplement program specic to
their goals and physical needs.
Their programs were designed
to help them believe in the
natural process of weight loss.
I was always able to lose 30 or
40 pounds only to hit a plateau
and get frustrated or impatient
and quit, says Don Dona. I
was skeptical before entering
the MaxForm challenge as I
had tried every diet and failed
and tried extreme exercise andfailed. This was the rst time I
combined a meal plan (instead
of diet), exercise plan and
supplement program. And it
worked!
If you conceive andbelieve you will achieve.When you can conceive it, you
must believe it once you
believe it, you will become
it. Achieving your ultimate
desire to be healthy, dynamic,
energetic, condent, t, fast,strong and sexy is at your
nger-tips. It requires you to
become emotionally attached
to the weight loss process. Its
not enough to know what foods
to avoid or exercises to perform
we all know them but most
do not follow through. Why?
Revert to Lesson No. 1 or No.
2. If there are feelings of doubt,
shame, insecurity or blame, then
achieving your tness goal is far
from possible. You must take
accountability for your current
weight and create a plan thatprevails long term.
If you dont believe in
yourself you will be lost,
Amanda said. Whether it was
when I wanted to stray from
my diet or to stop short on a
workout because I was tired, I
told myself all the time, You can
do this, Amanda! Keep pushing!
I always kept my goal in mind of
what I wanted to look like and
was not willing to stop until I
achieved my goal.
For those joining the MaxFormLife Challenge this year, Amanda
said, If you work hard and
believe in yourself, each new
weigh-in will be better than the
last. Your overall health and
attitude will get better with each
passing day. If you dont give
up, you will eventually become
a happier, healthier version of
who you are today. Well said,
Amanda!
Remember, conceive, believe,
achieve. Its that simple. Make
2013 the year you get t for life!MS&F
MInd ExERcISE
Write down specific physical goalsImagine a physically fit lifestyleCreate a goal date, outfit or vacation
Become emotionally involved in yourfuture image
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0 WWW.MAXMUSCLE.COM JANUARY 2013
By Linda Hepler
Plenty of winter travelers are looking to escape the frigid weather with a trip to warmer climates. But theres
something to be said for finding a snowy hot spot and bundling up for an outdoor adventure. Whether
youre exploring a pristine alpine wilderness on snowmobile, shooting down a glacier on a heli-skiing
tour, ice skating on a frozen pond or simply playing cards in an ice shanty, waiting for the fish to nibble
a winter weather travel destination can be pure magic. Here are seven snowy destinations you might not
have considered where you can embrace your inner snow god (or goddess):
Jackson Hole, Wyoming:Splurge on a real RockyMountain adventure in one of the most spectacular places in
America. Jackson Hole is a 50 mile valley running north and
south along the eastern side of the Teton Mountain Range
and combines old style western charm with three skiing
areas: Jackson Hole Mountain Resort, Grand Targhee Resort
and Snow King Resort. While all three areas offer world class
trails, Jackson Hole Ski Resort, with its vertical drop of 4,139
feet and 116 trails half of them expert level is the most
technically challenging. But the other ski areas have their
own charm. Snow King offers night skiing, ice skating and
snow tubing, and Grand Targhee offers Nordic skiing and all
day snowmobile tours through Yellowstone National Park.
There are plenty of off-slope options in the valley outside
of the resorts, too, including ice skating, snowshoeing, dogsledding, snow kite boarding, wildlife safaris and sleigh rides
through the National Elk Refuge.
Costs:All of the resorts offer ski and stay packages from a
mere $69 per adult per night to high end options at $400 or
more per person per night.
Not to miss:Sure, the hot tubs at the resorts are nice. But
even nicer is easing your aching muscles in the Granite Hot
Springs, located about 35 miles southeast of Jackson.
Begin your travel planning at:
jacksonholechamber.com
Get YourSnow On!
Consider one of these seven
snow and fun-filled destinations to
get the most out of winter!
STAYACTIVE
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31JANUARY 2013WWW.MAXMUSCLE.COM
Lake Tahoe: Situated along the
border of California and Nevada
in the Sierra Nevada Mountain
range, Lake Tahoe is considered
to be the snowiest region on the
North American continent, with
snowfalls as high as seven feet
in 24 hours. Play in the white
gold on skis or snowboard at
one of 15 resorts, half of which
have vertical drops of more than
2,000 feet, and some with as
many as 100 trails to explore.
Other popular snow sports are
tubing, sledding, ice skating,
snowmobiling and backcountry
skiing, including the newest craze
of split boarding.
Costs: Ski and stay packages
are available at all of the resorts,
from about $100 per adult
per night.
Not to miss: On the Nevada side, experience
the sizzle of Las Vegas, where you can enjoy
gaming, world class entertainment and ne
dining at one of ve casinos that are open 24
hours a day.
Begin your travel planning at:
visitinglaketahoe.com
Cambridge/Stowe area, Vermont:
Winter in New England means snow
and lots of it. And the Cambridge and
Stowe areas near Burlington, Vermont
offer some of the most family-friendly
winter activities ever. Head to Smugglers
Notch Resort (Smuggs), consistingof three mountains (Morse, Madonna
and Sterling) with a peak elevation
of 3,640 feet, where all ages can ski
and snowboard at their own level of
expertise and participate in an amazing
array of lessons and programs. Other
activities offered include outdoor ice
skating, zip-line canopy tours, snow
tubing and the newest craze in downhill
sliding: airboarding. Thirty miles
away, Stowe Mountain Resort offers
runs on Mount Manseld, Vermontshighest peak (4,395 feet), as well as an
extensive system of cross-country ski
trails, sleigh rides and twilight dog-
sledding tours.
Costs: Both Smuggs and Stowe lodging
options have ski and stay packages
from $115-$255 per night per adult,
depending upon dates. Other activitiescost extra.
Not to miss:Who says ice cream is
only for summer? A short distance away
from Cambridge/Stowe is the Ben and
Jerrys Waterbury Factory, where you
can learn how Ben Cohen and Jerry
Greeneld turned a $5 correspondence
course on ice cream making into a
successful business, see how ice cream
is made and taste samples of the day.
Begin your travel planning at:smuggs.com and stowe.com
Whistler, Canada: Located on the coast
mountain range of British Columbia,
Canada, near Vancouver, Whistler is the
largest ski area in North America and
a virtual paradise for winter acionados.
With a huge ski resort village nestled
at the base of Whistler and Blackcomb
mountains (each more than 7,000 feet in
elevation) and an annual average snowfall
of more than 39 feet, you can ski or
snowboard to your hearts content from
opening day in late November through
spring. Backcountry skiing, cross-country
skiing and heli-skiing are also popular. For
the non-skier or boarder: Take a trip up
and across both mountains on a gondola
ride, enjoy tubing with the kids at the
tube park, snuggle up with your lover on
a horse-drawn sleigh ride, glide across
the valley on a zip-line tour or explore the
backcountry on snowmobile.
Costs: A variety of lodging and lift ticketpackages are available from $103-$175
per adult per night, depending upon dates.
Activities such as tubing, snowmobiling,
heli-skiing and zip-line tours are extra.
Not to miss: Whistler is a shoppers
paradise. With more than 200 shops in the
village alone, youll nd everything from
native artwork and high-end fashion and
jewelry to snow sports equipment.
Begin your travel planning at: Tourism
Whistler, whistler.com
PhotocourtesyofSmugglersNotchResorts
PhotobyBruceRowels
Phot
obyPaulMorrison
Photo courtesy of North Lake Tahoe/Jeff Dow
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2 WWW.MAXMUSCLE.COM JANUARY 2013
Sleeping Bear Dunes National Lakeshore, Michigan: Up until a year
ago, this quaint northern Michigan area was somewhat of a secret travel
destination. But after being voted as ABCs Good Morning Americas Most
Beautiful Place in America, the National Lakeshore, located in Leelanau County
in northern Michigan, has seen record numbers of visitors more than 1.5
million just in 2012. Winter paints a spectacular vista over the land: with its
31-mile stretch of Lake Michigan shoreline, sand dunes perched atop towering
glacially formed cliffs, quiet streams and inland lakes not to mention its
substantial snowfall (one of the countrys snowiest locations at 80-100 inches
per year), the Lakeshore is the ideal place to snowshoe, cross-country ski, sled
and sightsee. Outlying areas within the county offer family-friendly downhill
skiing, tubing and snowmobiling.
Anchorage, Alaska:Considered
by many to be the ultimate travel
experience during the summer
months, Anchorage is also the
place to be in the winter, with
snow from October through
April. Although it s considered asubarctic climate, the maritime
inuences moderate temperatures,
with the average daily high in the
winter months a balmy 25-30
degrees Fahrenheit. Skiiers and
snowboarders have three choices
for alpine skiing, all within 45
minutes of downtown Anchorage,
including Alyeska Resort, where
advanced skiers can carve turns on
North Americas longest continuous
double black runs. Other sports
include backcountry skiing,snowmobiling, heli-skiing and
Alaskas state sport dog
sledding. Mush!
Costs:Many hotels in and around
Anchorage offer ski and stay
packages. Alyeska resort offers
packages from $279 per adult per
night during the regular season and
$329 per adult per night for the
high season.
Not to miss:The shimmeringand swaying blues, pinks, greens
and yellows of the aurora borealis,
or northern lights, dancing in the
starlit skies from as early as 8 p.m.
on winter nights. Many Alaska
hotels offer a northern lights
wake-up call for guests who want
to be awakened if the lights are on
display.
Begin your travel planning at:
anchorage.net
Costs: A $10 visitors pass gains you
seven days access to the parks 50,000
acres, but youll need to bring or rent
equipment for snow sports.
Not to miss: If you get tired of the cold,
warming up is easy. Leelanau County is
a premier wine-making region with more
than 20 wineries as well as a distillery
where you can taste the afternoon away.
Begin your travel planning at:
leelanauchamber.com and at nps.gov/slbe/planyourvisitMS&F
Lake Placid, New York:If you just
cant wait for the Sochi 2014 Winter
Olympics, you can enjoy the Olympic
venues in advance at two-time Olympic
village Lake Placid, in the heart of
the Adirondacks. Four geographical
areas within nine miles host a myriad
of competitive winter events, such
as the Empire State Winter Games,
to be held February 7-10 this year.
The whole family can enjoy winter
activities every day, too, from zippingdown a bobsled run with a professional
driver to skating the Olympic Speed
Skating Oval and taking lessons in
cross-country skiing and riery to Be
a Bi-athlete. A short drive away from
the town of Lake Placid in Wilmington is
Whiteface Mountain, where you can ski
or snowboard the same runs that have
challenged Olympic hopefuls. Dont
forget to visit the Lake Placid Winter
Olympic Museum, where you can see
memorabilia from the 1932 and 1980
Winter Olympics.
Costs:Numerous lodging options at
Whiteface Mountain offer ski and stay
packages, from $79 per adult per night.
Olympic venue events range from a
mere $8 (plus $3 skate rental) to take a
spin on the speed skating oval, to $80
per person for a bobsled ride.
Not to miss: Theres plenty of fun
outside of the Olympic venues. Take a
family thrill ride on a toboggan down a
30-foot high converted ski jump trestle
onto frozen Mirror Lake, and while
youre there, enjoy an exhilarating dog-
sled ride across the lake.
Begin your travel planning at:
lakeplacid.com
PhotobyTom
Bol
Photo by Lake Placid CVB/lakeplacid.com/Dave Schmidt
NPS
photo(NationalParkServices)
.
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NEW GLUTA-TRI TRIPLE FUSION TECHNOLOGY
MAX GLUTA-MATRIX is an advanced form of
glutamine delivery developed by the Research and Development
Team at Max Muscle Sports Nutrition. Gluta-Matrix's proprietary
Gluta-Tri Triple Fusion technology surpasses what regular
glutamine can do by combining three unique forms of glutamine to
enhance the uptake and absorption of glutamine into the body for
optimal muscle recovery and repair.
The specialized glutamine peptides in Gluta-Matrix have been shown
in studies to be more than 2 times as effective as regular glutamine.*
Gluta-Matrix is flavorless and can be added to any protein drink or
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maximize performance.
Gluta-Matrix is turbocharged glutamine!
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1. Wang Y, Jiang ZM, Nolan MT, et al. The impact of glutamine dipeptide-supplementation parenteral nutrition on outcomes of surgical patients:a meta-analysis of randomized clinical trials. JPEN J Parenter Enteral Nutr. 2010;34:521-9.
2. Cruzat VF, Tirapegui J. E ffects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status intrained rats and subjected to long-duration exercise. Nutrition. 2009;25:428-35.
3. Asprer JM, Llido LO, Sinamban R, et al. Effect on immune indices of preoperative intravenous glutamine dipeptide supplementation inmalnourished abdominal surgery patients in the preoperative and postoperative periods. Nutrition. 2009;25:920-5.
*
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4 WWW.MAXMUSCLE.COM JANUARY 2013
MAXCHAMP By Amanda Freeseman, 2012 MaxForm Life Challenge Champion
YES! YOU CAN!
It is now one month into the 2013
MaxForm Life Challenge and by
now you have probably seen some
positive changes with your body.
Great job! Whether you are happy
with your progress or feel like your
rate of improvement needs to pick up,
here are some tips for true success!
1. Get Online The online communityat MyMaxMuscle.com is imperative
to your success. Almost every day, I
logged on to write journals, commenton members journals and read
supportive messages from others
that helped me get through tough
times. Take time to think about what
you're writing each day. Quality, in-
depth journaling can help you stand
out above the rest when it comes
to choosing the winner. Also, upload
your bimonthly or monthly weigh in
photos. I always looked forward to
seeing the changes in my photos and
the others competing in the contest.
2. Get Help From the Experts Ifyou have not done so already, ask a
Max Muscle certied tness nutrition
coach (CFNC) to develop a meal
plan for you and recommend what
supplements you should be adding
to your diet. Meet with your coach
a minimum of once per month to
evaluate your progress and determine
what, if any, changes need to be
made to your nutrition plan based
on your past months results. Not
everyone has a CFNC to meet with, so
take advantage of this opportunity!
3. Focus on Nutrition AboveAll Else. I believe proper diet andsupplementation is 80 percent of a
body transformation, the remaining
20 percent takes place in the gym.
Also, don't schedule cheat meals.
I could count on one hand how
many cheat meals I consumed in my
7-month transformation.
3. Set Goals Setting short-term andlong-term goals are vitally important.
Ask yourself, Where do I want to beby the end of the contest on June
30; what do I want to look like, how
do I want to feel? Next, decide on
your rst short-term goal. Short-term
goals are important to keep you on
track to reach your long-term goals.
Think of them as milestones that you
must reach along the way in order
to cross the nish line on time. My
short-term goal around this time
last year was to feel comfortable
in my New Years Eve clothes for a
party. Once I attained that goal, I set
another short-term goal. Dont forget,once you reach your long-term goal,
repeat the cycle and set another
goal!
4. Give It 110%!If you want totransform your body in six months
you have to do your absolute best
every single day. Work out twice
a day if possible! You should have
zero regrets when June 30 comes.
You want to KNOW that you did
everything possible to reach your
goals.MS&F
JamesP
atrick
.com
how YoU CAn BeCoMe A MAxForM ChAMpion
Editorial Note: Post Quality Photos!Getting proper photos is an important part of the competit