Winter Plan For: Fitness Success

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Compliments of:
BAKING
BOOST YOUR HEALTH
12 vital foods & supplements
WITH WHEY
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DECEMBER 2012 www.MaxMuscle.com
CLEANSE
& LEAN
pg. 56
Health Alert:
AVOIDING
AMERICA'S
TOP KILLERS
HOLIDAY
GIFT
GUIDE
OUR TOP
PICKS
WINTER
PLAN FOR
FITNESS
SUCCESS
GET AHEAD
OF THE GAME
DELICIOUS FAT INCINERA
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Champlin, MN
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AMANDA BEFORE
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2 WWW.MAXMUSCLE.COM DECEMBER 2012
DECEMBER 2012 ISSUE 169
26
CONTENTS
HEALTH
18 Avoid Top Health Risks
From heart disease and
strokes to accidents and
COPD, here are America's top
killers and how you can avoid
them!
COVER
22 Get Fit This Winter
Don't let winter be a time to
slack off on your tness and
nutrition goals! Here's a guide
to help you get ahead of the
game!
FITNESS
26 7 Ways To Work Out
During Winter
Don't let the cold weather deter
you from getting a great work-
out! Here are some tips!
18
30 Pay It Forward
This holiday season is a perfect
time to think about giving the gift
of health and tness by paying it
forward. Here's how.
RESULTS
34 Not Without Max Muscle
See how this woman not only won
Max Muscle interim 12-Week
MaxForm Life Challenge, but how
she's kept the weight off for good.
IMAGE
36 Belle of the Ball
Look stunning in more ways than
one with these beauty products
that will make you shine!
38 Get Your Ski On
Accessories you'll need if you're
considering taking to the slopes
this winter. 22
42
Gifts for guys and
gals to help you c heck
those loved ones off
your holiday gift
lists!
40
3 DECEMBER 2012 WWW.MAXMUSCLE.COM
Photographer: James Patrick, JamesPatrick.com
Models: Parker Cote, Elspeth Polt
Stylist: Kim Miller
Photo Assistant: Jason Black
48
54
CUTTING EDGE
56 Cleanse & Lean
Max Muscle Sports Nutrition's
elite cleansing formula, Max
Cleanse & Lean, is your best bet
for detoxing after the holidays.
COLUMNS
14 Forever Young
32 Max Champ
60 Ask Dr. Harvey
IN EVERY ISSUE
4 Editors Note
6 President's Point
10 Contributors
12 Feedback Buzz
16 Health Beat
62 What's Hot
ON THE COVER
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE NOW!
JUST IN TIME FOR THE SEASON!
FREE! Compliments of:
BAKING
BOOST YOUR HEALTH
12 vital foods & supplements
WITH WHEY
(tasty recipes inside!)
DECEMBER 2012 www.MaxMuscle.com
CLEANSE
& LEAN
pg. 56
Health Alert:
AVOIDING
AMERICA'S
TOP KILLERS
HOLIDAY
GIFT
GUIDE
OUR TOP
PICKS
WINTER
PLAN FOR
FITNESS
SUCCESS
GET AHEAD
OF THE GAME
40 Holiday Gift Guide
Stumped on what to get the
guys and gals in your life? Check
out these cool gift ideas!
NUTRITION
42 Baking with Whey
For the sweet tooths out there and
for the holidays, here are some
fantastic recipes that won't break
your calorie bank.
48 Health-Boosting Foods
From salmon and asparagus to
glutamine and mixed berries, these
incredible edible foods are healthy
in more ways than one!
54 Scrumptious Stufng
Impress your friends with this
delectable recipe featuring
quinoa and turkey sausage stufng.
WHEN MOST
people think of
the holidays, they
immediately think
of indulging. From
desserts to cocktails
to meal-upon-
holiday-meal, the
time period between
Thanksgiving and
New Year's is jam-
packed with fun and, unfortunately, some serious calories.
Let's be honest. Do most of you really want to read
another article about how to stay t and avoid the big
bad holiday weight gain this year? It's overkill right? Every
magazine is covering it. And we're no exception. But let me
tell you something ... it's not in vain.
If just one person who's been overweight his or her
entire life, struggling with food addiction or a devastating
sweet tooth reads the articles in this magazine or any
others on the newsstands about how to control gorging on
holiday fare and how to get t this winter, then it's worth
any other "bah humbugs" from people rolling their eyes
because they're tired of seeing such redundant information.
I have to ask though, if you've never followed the advice
to have a healthier holiday season, is the information truly
redundant? Try one of the tips! It might surprise you!
We at Max Sports & Fitness and Max Muscle aren't just
in the business of selling a magazine or a product. We
want to help people change their lives for the better to
nally break through the shackles of overeating, of living
sedentary lives, of continuing unhealthy habits.
So, before you ip through this magazine, open your
mind and take at least one nugget of wisdom printed in
these pages to heart. Whether that nugget is sticking to
one piece of pumpkin pie or starting a new tness and diet
regimen as outlined by our cover model, Parker Cote (pgs.
22-24), getting inspired to work out this winter instead of
hibernating (pgs. 26-27) or choosing to substitute high
fat, high calorie, high sugar desserts for far-better-for-you
recipes using whey protein and healthier ingredients (pgs.
42-44), then this issue will have been worth it!
Achieving total health and tness is a process. For some,
that process requires baby steps; for others it's all or
nothing. Whatever your way is, we're here to help.
And if you're already in great shape and want to help
others, then please don't miss the article on how to Pay It
Forward (pgs. 30-31).
Until next time,
L
a
R
ue N
ovick
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
Franchise Opportunities Available.
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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
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COMING WINTER 2012
Exciting
HappEnings
around
Max MusclE
nation
To kick things off, Team
Max Muscle Athlete Ryan
Winther recently won the
REMAX World Long Drive
Championship in Mesquite,
Nevada by blowing away
his competition! Ryan
already held world records for swing speed and ball speed and
now he holds the title as the World Long Drive Champion as
well. Ryan has some exciting things planned for this upcoming
year and Max Muscle will be with him all the way supporting his
nutritional needs with his favorite Max Muscle Sports Nutrition
supplements. The Max Muscle Team in NorCal is also working
with Ryan on his nutrition plan to help him build more muscle and
exibility so he can come back in 2013 with the goal of repeating
as champion.
Next, look for our very own Amanda Freeseman, 2012
MaxForm Life Challenge champion, in the January issue of
Fitness Rx Women that hits newsstands soon. Amanda will be
featured in the magazine sharing her amazing transformation
and inspirational story with readers. Amanda will also be featured
in a series of videos each week on Fitness Rx Womens website
in the months of January and February, so be sure to go to
FitnessRxWomen.com and check it out.
Also, MaxForm 2013 ofcially starts December 1. Were
awarding this years winner $25K, so go to MaxMuscle.com and
sign up today! If you are serious about getting into the best
shape of your life this year, head to your local Max Muscle store
and talk to one of our Certied Fitness Nutrition Coaches (CFNC).
They can get you set up on a customized nutrition plan and get
you on your way to achieving your health and tness goals!
This month, Cleanse & Lean, your secret weapon for weight
loss, is on special! For the entire month of December, when you
buy one Cleanse & Lean, you get the second 50 percent off!
If youve never tried Cleanse & Lean, now is the perfect time.
Cleanse & Lean is a powerful cleansing agent that will help your
body get rid of all of that waste that accumulates inside your
body and is the best way to get started the right way on any
nutritional program. A CFNC at any local Max Muscle store can
educate you more on this great product!
If youre not getting our e-newsletter each month and you want
to get special money saving offers and information that we only
share with our VIP email club, be sure to go to MaxMuscle.com
and sign up today!
Happy and healthy holidays!
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
Max SPortS & FitnESS
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
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 in
this publication. It is vital that before implementing
any diet or exercise routines, you must rst consult
with a qualied physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, Inc. and Max Muscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising without
explanation.
Lisa Maiorana, Joe Wells, Amanda Freeseman,
Linda Hepler, Abby Hoeffner, Gina Ostarly, Susan
Irby, Kimberly Miller, Dana Robinson, JD Grifn,
Rich Carr, Parker Cote, Elspeth Polt, Dr. Phil Harvey
Frank Fontanilla, Natalie Minh,
James Patrick, LHGFX photography
advisory Board
Contributing Writers
Contributing Photographers
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.
2012 REMAX World Long Drive Champion Ryan Winther uses
Cx3 to increase his strength and power. Theres a reason Ryan
holds the world record in club-head speed and ball speed and
hits a golf ball farther than anyone else on the planet.
Cx3 is the world's first scientifically engineered creatine
featuring the proprietary Cx3 Triple Blend a multi-source
Creatine including two patented forms of creatine plus creatine
pyruvate. Peak ATP
and other key synergistic ingredients

complete a technologically advanced formula that supports
energy production and muscle growth, increases muscle
strength, endurance and improves performance.
So whether you want to smash a golf ball over 400 yds like
Ryan or just improve your strength, power and endurance,
try Cx3 and experience the results for yourself
YOUVE NEVER HAD CREATINE
LIKE THIS BEFORE.
Ryan Winther
2012 World Long Drive Champion,
Team Max Muscle Athlete
NEW!
Photo by JamesPatrick.com
ATTENTION!
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BACK WITH A STRONGER FORMULA!
Elspeth Polt is a Marine Corps
spouse with a love for staying busy!
In addition to being personal trainer,
aerobic instructor and an NPC Bikini
competitor, she is also a hair and
makeup artist. She recently started her
own business, B.elle, which provides on
site styling services, custom airbrush
tanning, online personal training and in-
house personal training in the Dayton,
Ohio area.
JD Grifn is a lifetime tness
enthusiast, father of two, author and
an NPC Mens Physique competitor
who works full time as a derivatives
broker in the nancial markets. He
holds an MBA from William & Mary
and an undergraduate degree from
Eastern Illinois University. He lives in San
Anselmo, California and can be found on
Facebook at Get Fit, Lean, and Keep Your
Day Job.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
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maxmuscle.com
The Top Selling
Protein For
20 Years
*
*Based on Sales in Max Muscle Store Locations
Parker Cote is a tness model,
writer and certied personal trainer
based in Boston. He has appeared
in more than 100 national and
international magazines and in ad
campaigns for major national brands.
After transforming his physique from
145 pounds high school freshman to
190 pounds tness model, he hopes
to inspire others to make tness a
balanced part of their lives.
Kimberly Miller, MS, is a
commercial 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.
FEEDBACKBUZZ
Take your picture with a copy of
MS&F or your favorite Max Muscle
product(s) and email it to us at
editor@maxmuscle.com
for a chance to be featured in an
upcoming issue!
From Dramatic Weight Loss
to ImpressIve muscle GaIns
These are the before and after photos of Anthony Alvarez, one of my customers
and diet clients. He had gastric bypass more than a year ago and lost 220 pounds.
What you won't believe is how he has gained muscle. He has put back on 35
pounds of muscle with Max Muscle supplements including the free-testosterone
booster, 2Tx. I think he would be an inspiration to bariatric patients showing them
that they can become t, not just lose the fat.
Brian Sherwood, CFNC, Max Muscle Regional Operations Manager, Nor Cal
BEFORE AFTER
I saw your Facebook post today to email you
what I like about Max Sports & Fitness
magazine. I've been meaning to reach out
sooner. I absolutely love your magazine. I look
to Max Sports & Fitness for all my health
and tness advice. Your magazine is tailored
for all tness levels. You have up-to-date
cutting-edge articles, stories, exercises, product
recommendations, health advice and so much
more. You don't have to be a tness competitor
to relate to your magazine. I enjoy learning about
the various health issues you write about and how
to improve your health without giving up on a living
a healthy and t lifestyle. The inspirational stories
you print are motivating and impactful. I always look
forward to your upcoming issues!
Natalie Lerma, www.facebook.com/natalielerma
Photo by LHGFX photography
FACEBOOK SPOTLIGHT
SPOTTED
ABOUT
TOWN WITH
AN MS&F
IN HAND
Little Kennedy Lynn from Florida perused a copy of
the November issue of MS&F from her car seat!
Her mother, Heidi, says: "She's learning early!"
Crystal O`Connell of Bend, Oregon says she always
picks up the latest issue of MS&F at her gym. "I
love your magazine for the workout features, recipes
and, of course, the latest on the new Max Muscle
products. My 5-year-old daughter always tells me
'You have Max Muscles mommy!"
TALK
TO US
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
MAX MUSCLE
CONVENTION
Many awards for everything from
Outstanding Brand Support to Store of the
Year were handed out at this year's Max
Muscle convention held in New Orleans,
LA in August. Here are just a handful of
the winners. Be sure to check back next
month for more awards and photos!
Not Without Max Muscle
I have used several Max Muscle products in my
journey to the stage this year! It has changed
my eating habits and essentially, my life! Even
stirring Tiramisu MaxPro into my coffee helped
me break my coffee creamer addiction. A
special thank you to the friendly, amazing
staff at the Medford and Bend, Oregon Max
Muscle stores! Couldn't be where I am today
without you all!
Karen Standley, NPC Figure Competitor, via email
Youth
Issue a
Success!
I just wanted to
let you know that
I have received
more positive
feedback from
October's Youth
Issue than all
of the others
combined. It was
only out for a week
and I needed to
order more because I had parents who have
never shopped here coming in just to get the
magazine. That is just cool!! More parents
and employees at gyms have commented on
the kids getting featured. A lot of them have
said they would like to see a section in the
magazine dedicated to kids. Do a 1-2 page
article on each of these incredible kids and get
more proles from other stores. I think this is an
awesome idea myself and for what it's worth
we should look at doing something like that.
Tom Wiens, Max Muscle Franchisee
Eugene, Oregon
Rising Soccer Stars
Im a faithful reader of Max Sports & Fitness
magazine, so when I saw Octobers youth
issue, I knew I wanted to hand them out
to my daughters' soccer team. There was
a lot of information to help educate these
growing athletes. Last month, the Roxys River
City United U10 Girls Soccer Team won the
championship ARYSL Goal Rush tournament.
This is a great bunch of lively girls and we are
very proud of them. Coach Derek makes sure
the kids are well informed on how important it
is to eat nutrient dense foods on a daily basis,
especially when they are active in sports. He
always tells the girls that hydrating the day
and night before game day or tournament
weekend is extremely important. Now they can
be certain to stay hydrated with their new Max
Muscle water bottles.
Fran Hall, Proud Mom; MM Natomas, CA customer
Dominic current & BrAnDon Wilcox
outstanding brand support
cHAD & HeiDi cASe, FrAncHiSeeS
storE oF tHE YEar lincoln, neBrASkA
JAmeS GuStAFSon, BountiFul, utAH
outstanding nEW storE
karen Standley
Soccer team
FREE! Compliments of:
OCTOBER 2012 MaxMusClE.COM
MAX
VIT-aCEll
pg. 56
lIFE
sKIlls
KIDs
NEED
TO BE A
SUCCESS
pg. 26
SPECIAL
YOuTH
IssuE
BUilding STROng
& HEAlTHY KidS
FOR lIFE!
THE
RIGHT
FuEl
EAT TO WIN
7
RIsING
sTaRs
6 BEnEfiTS
Of EaRlY
ExERCIsE
[
[
Max MusClE
YOuTH aTHlETEs
From left: Sacramento MM franchisees Justin Kanaywer and Ryan Hayes,
REMAX Long Drive World Champion and Max Muscle Nor Cal Sponsored
Athlete Ryan Winther, Nor Cal Regional Director Mark Sarale and MM
franchisee Brian Sherwood.
LONG DRIVE CHAMP!
Team Max Muscle athlete Ryan
Winther, who was on the cover of
MS&F earlier this year, recently
won the REMAX Long Drive World
Championships! Ryan already held
world records for swing speed
and ball speed and now he holds
the title as the World Long Drive
Champion! Way to go, Ryan!
Amanda Carrier, Los Angeles, CA
with Cleanse & Lean
Advanced!
maxmuscle.com
Every year I publish and update some
great suggestions on how to enjoy the
holidays and keep your weight under
control as you enjoy the time with your
family and friends. It is so easy to gain
5, 10, 15 or more pounds during the
holiday Feast-ivities. Here are a few
quick and simple suggestions that may
help you minimize how much weight
you gain this season:
1
Go for a quick walk in the morning and
evening. It is always best to walk
after your last meal and before your
rst. More than likely, you will be
visiting with family members. Walking
and talking seem to go hand in hand.
As you walk, the increased oxygen,
endorphins and adrenaline kick in and
lead to great conversations as you visit
with loved ones.
2
If the kids are throwing a football,
shooting baskets or throwing a Frisbee,
jump in and have some fun. Plan a few
family activities around outdoor games
that are fun, calorie burners! This will
give your metabolism a nice boost as
well as stimulate better digestion. The
kids love it when the adults join in.
3
Chew your food extra well. You
may wonder how this is going to
FOREVERYOUNG
help the battle of the bulge, but it does,
and here is how. Your body is used to
chewing a mouthful of food a specic
amount of times. The more you chew,
the less you are inclined to eat. You can
actually trick your brain into thinking you
are eating more food and your body will
feel full sooner. This also promotes better
digestion and elimination.
4
Drink plenty of water. Water has no
calories and helps you digest and
process foods. It will also make you feel
full faster. In addition to this, water helps
to cleanse and purify the body. Shoot for
a gallon a day; you may be surprised how
good it can make you feel.
5
Make sure you grab a quick snack before
the party starts, so you wont feel
famished.
6
Try using light food alternatives. In this
modern era, there are many low
calorie versions of almost everything.
There are many alternatives that taste
very much like the original high calorie
version. See if you can add a few of these
items to your menu to help reduce high
calorie content of some of our favorite
foods like butter or whipped cream.
7
Use healthy oils when you cook. Olive,
canola, walnut and sesame are some
healthy and great-tasting oils. Walnut oil
has a high smoking point so you can fry
meats and veggies at a higher temperature
without smoking up the house. Give them
all a try, I am sure you will love the extra
avor and healthy fatty acids.
8
Pay attention to your body. Many times
the food just tastes so good that we
eat way beyond the point of comfort.
You feel full and sluggish and of course
the natural progression leads to a couch
and a nice nap. Just remember when you
sleep so does your metabolism, and now
all these excess calories are headed from
your lips to your hips.
You can have your cake and eat it, too!
Just make sure you stay active and follow
a few of these simple tricks to help you
minimize your weight gains during the
holiday season. Lets get ready to make
2013 an awesome New Year! MS&F
By Joe Wells, Max Muscle Founder and CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
YOUR
HOLIDAY
PLAN
Quadra Cuts Night Time is Available Exclusively at
L E A R N M O R E A T M A X M U S C L E . C O M
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Source: Zenk, 2007 p=0.001
-4.0
-3.5
-3.0
-2.5
-2.0
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-1.0
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1.0
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Change in Metabolism
Documented by Clinical Trials (n=45)
Placebo
7-Keto
Source: Kalman, 2000 p=0.01
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Placebo
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AMERICAS TOP PHYSICIANS RECOMMEND
A Key Ingredient of QUADRA CUTS NIGHT TIME METABOLIC ACTIVATOR
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Amanda Freeseman
2012 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.
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safely and naturally increases metabolism and burns stored fat.
Probiotics: Newest
Weapon for Fighting
the Common Cold?
Researchers from the University of
Medicine and Dentistry of New Jersey
School of Health Related Professions
studied a group of college students at
the Framingham State University in
Massachusetts to determine whether
probiotics would help shorten the
duration and lessen the symptoms of
colds.
College students were chosen as the
study group because they live in close
quarters, are often sleep deprived and lead
stressful lives, all situations that contribute
to colds. The students were divided into
two groups: one that received a placebo
(dummy pill), and another that was given a probiotic containing Lactobacillus
rhamnousus GG (LGG) and Bidobacterium animalis lactis BB12 (BB12). While
both groups developed colds at about the same rate, the group receiving the
probiotics experienced shorter duration of colds and less severe symptoms
meaning less school missed.
All of this makes sense, say the researchers, because probiotics aid gut health, and
the gut is an important part of the immune system.
TOBACCO
BAN GOING
UP IN
SMOKE?
Think your kids are safe from tobacco
advertising? Well, think again.
Researchers from Tobacco Control,
an international professional journal,
found 107 pro-smoking smartphone
apps available in English language
apps that explicitly provide information
about brands of tobacco, places to
buy products, images of brands and
cigarettes and triggers for smoking. Apps
included cigarette battery apps, which
depicted a burning cigarette to show the
amount of battery left, and background
wallpaper with cigarettes.
The researchers searched both Apple
and Android markets, using keywords
such as smoke, cigarette and
tobacco. The largest marketer of
smoking related apps was the Apple
Store, but the Android store had 47
apps related to smoking, and is the most
popular phone used by teens.
The World Health Organization
Framework Convention on Tobacco
Control (WHO FCTC) bans the
advertising and promotion of tobacco
products in all media. Tobacco Control
researchers contend that the availability
of pro-smoking content in app stores
seems to be violating this ban.
By Linda Hepler, BSN, RN
HEALTHBEAT
Studies have long shown that those with greater muscle strength and muscle
mass have lower rates of metabolic syndrome, a cluster of risk factors related
to heart disease and diabetes. But a new study goes one step further in
suggesting that those who lift weights are less likely to develop the syndrome.
The study analyzed data from the 1999-2004 National Health and Nutrition
Examination Survey (NHANES), an ongoing, nationally representative study of
health risk factors, nding that those who say they pump iron have a reduced
risk of metabolic syndrome. Time to hit the gym!
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HEALTHMATTERS By Linda Hepler, BSN, RN
How To
Protect
Yourself
From Americas
Top Five Killing
Conditions
According to the CDC, about 600,000
people in the United States die of heart
disease each year. More than half of
these deaths, which occur in both men
and women, are due to coronary heart
disease (CHD), a condition in which
a waxy substance called plaque (or
cholesterol plaque) builds up inside the
coronary arteries, the blood vessels that
supply oxygen to the heart. Over time,
CHD can cause a heart attack or heart
failure.
Health Risk Prevention: According
to Sameer Sayeed, MD, a cardiologist
practicing at Columbia Doctors of Somers,
New York, a healthy diet with lots of
fruits and vegetables, two oily sh meals
per week, and limited fatty foods such as
red meat, along with moderate exercise
for at least a half hour three times
weekly, will go a long way in preventing
heart disease. Most important, though,
says Dr. Sayeed, is seeing your doctor
regularly. Lots of people are reluctant to
go to the doctor, he says. But seeing
your doctor every six months can help to
detect problems that may contribute to
heart disease. Things like diabetes, high
blood pressure, and high cholesterol can
be caught very early and corrected with
lifestyle changes and medications.
What You May Not Know: Do
you think youre towing the line by
consuming only one burger a week? You
may still be eating too much red meat
for optimal heart health, according to
Dr. Sayeed, who says that red meat
including beef, lamb and pork should
be eaten no more than once a month.
These meats are richer in fat and
cholesterol and elevate the LDL or bad
cholesterol more than chicken or sh,
says Dr. Sayeed, who gives the green
light to game meats like venison or elk,
because these red meats have a lower
fat content.
A
recent fungal meningitis outbreak and a handful of resulting deaths caused by contaminated steroids used to treat
back pain left some 14,000 patients around the country who had been injected with the recalled drug feeling helpless
and angry. Is there no end to the health risks that we face these days? And how to lessen these risks?
The fact of the matter is that eventually, something will kill you. But actually, its quite unlikely to be something rare
or unusual, like fungal meningitis. In fact, the Centers for Disease Control and Preventions (CDC) list of top causes of
death not only consists of well known killers but also hasnt changed much over the years. What is more, some simple lifestyle
practices will go a long way in preventing, or at least delaying, the onset of many of the health issues that lead to death. Read
on to learn what health experts say about preventing the risks:
Heart Disease
Number two on the CDC death list is cancer, which accounts for more than 560,000
deaths in the United States each year. According to the American Cancer Society,
the most common killers are lung, breast, prostate and colorectal cancers.
Health Risk Prevention: Cancer is most common in those age 55 and older,
and theres nothing you can do to slow down the passage of time. But there are
many things you can do to reduce your risk of developing cancer, says Karen Basen-
Engquist, PhD, MPH, Professor of Cancer Prevention and Population Sciences at
the University of Texas MD Anderson Cancer Center in Houston. Almost half of
cancer deaths could be prevented by eliminating tobacco use, she claims. Other
important recommendations are to keep your weight down by eating in moderation
with plenty of fruits and vegetables and whole grain foods and a limited intake of
red and processed meats. Being obese increases your risk of cancers, especially
colorectal cancers and post menopausal breast cancers, she adds. Two other
cancer prevention tips from Dr. Basen-Engquist: Exercise at least 30 minutes, ve
times a week, and protect yourself and your children from the sun by spending
limited time in direct sunlight and wearing protective clothing and hats as well as
sunscreen when youre outdoors.
What You May Not Know: According to the Presidents Cancer Panel, the true
burden of environmentally induced cancer has been underestimated. With nearly
80,000 chemicals on the U.S. market, many of which are understudied in terms of
carcinogenic potential, not to mention unregulated, daily exposure to environmental
hazards in food, water and air is inevitable. Because children are more susceptible to
damage from environmental carcinogens than adults, the Cancer Panel recommends
that parents lter tap water and choose foods, household and yard products, and
toys that minimize exposure to toxins (check out the U.S. Department of Health and
Human Services Household Products Database at www.householdproducts.nlm.nih.
gov). Its important to be aware, too, that certain medical tests, such as CT scans,
expose you to potentially cancer causing radiation. You should always ask your
doctor about the necessity of such tests.
An irreversible and progressive lung disease that prevents oxygen from reaching
all the airways in the lungs, Chronic Obstructive Pulmonary Disease (COPD) is
responsible for almost 140,000 U.S. deaths each year. And even though the annual
death rate due to COPD is lower than that of both breast and prostate cancer, a
woman of 30 or a man of 30 are more likely to develop COPD than they are to
develop breast cancer or prostate cancer, respectively.
Health Risk Prevention: The best way to prevent COPD is to avoid smoking and
second-hand smoke, says Michael P. Zimring, MD, an internal medicine physician
who practices at MD Mercy Hospital in Baltimore, Maryland. Also important, he
adds, is avoidance of workplace exposure to dust, asbestos and other pollutants.
What You May Not Know: Research has linked asthma, a reversible form of
lung disease, with the development of COPD. In fact, a recent Australian study
found that more than 40 percent of adults who had severe childhood asthma
went on to develop COPD by the age of 50, a much higher risk than those
without asthma have. The message? If you have asthma, make sure youre
getting good medical care and taking your medications regularly to prevent lung
damage, says Dr. Zimring.
Malignant Neoplasms (Cancer)
Chronic Obstructive Pulmonary Disease
Stroke
Cerebrovascular disease (stroke) fells about
130,000 people in the United States yearly.
A stroke happens when the blood supply
to the brain is interrupted or reduced.
Strokes can occur when an artery to your
brain is blocked (often caused by the same
plaque deposits that cause heart disease)
or by a leaking or ruptured blood vessel
(often caused by high blood pressure).
Although anyone can have a stroke, African
American, Hispanic and Asian populations
are more likely to experience one.
Health Risk Prevention: Moshe Lewis,
MD, a California physician who co-hosts
the radio show Late Night Health, says
that many of the same things that help to
prevent heart disease will help to prevent
stroke. Its especially important to include
more Omega-3s in the diet, and to avoid
fat, especially in fast foods. You want to
eat lots of fruits and veggies as well as
salmon and other fatty sh. The exercise
piece is very important, too. Try to nd
what works for you, whether walking,
Zumba, or whatever, and stick with it.
Dr. Lewis also stresses the importance of
knowing your numbers, or having regular
blood pressure checks to make sure your
blood pressure is healthy.
What You May Not Know: Alternative
medicine approaches have shown to be
useful in helping prevent both heart dis-
ease and stroke, according to Max Kalk-
stein, New York Licensed Acupuncturist
and senior faculty member at Pacic Col-
lege of Oriental Medicine. Acupuncture,
Qi Gong, and Chinese Herbal Medicine can
all contribute to heart health in conjunc-
tion with healthy diet and lifestyle choices,
says Kalkstein. Acupuncture can support
healthy blood circulation, blood pressure,
and arterial health, as well as reducing
stress in the body, all of which are criti-
cal for heart health. Qi Gong is a gentle
exercise that is suitable for young and old
and that can be practiced with any level
of tness. As for Chinese Medicine, says
Kalkstein, herbal treatments are custom-
ized for each patient, addressing root
causes and symptoms either that the per-
son currently has or is likely to have in the
future based upon current health. If youre
interested in Chinese Medicine, Kalkstein
recommends consulting a licensed acu-
puncturist, certied in Oriental Medicine or
Chinese Herbal Medicine by the National
Certication Commission for Acupuncture
and Oriental Medicine (NCCAOM), as well
as consulting a physician regarding any
medical conditions you may have.
Accidents are responsible for more than 100,000 deaths in the
Unites States every year. According to the National Safety Council,
automobile, motorcycle and boating accidents, as well as falls,
drownings and res top the list of accidents causing death.
Health Risk Prevention: Accidents are, well, accidental. But
there are many things you can do to lessen your chances of
having one. Paying attention to the road rather than your cell
phone is a big one. Wearing helmets appropriately, teaching
your children how to swim and using smoke alarms as well as
having a re evacuation plan will go a long way in keeping your
family safe.
What You May Not Know: Thousands of people die each
year from health-associated infections, such as methicillin-
resistant staphylococcus aureus (MRSA), according to Karen
Curtiss, author of Safe and Sound in the Hospital, and Founder
of CampaignZero, Families for Patient Safety. Handwashing
is the number one way to prevent superbug infections, says
Curtiss. And half of the time, professional caregivers dont
wash their hands before touching you. Protect yourself from
this accident waiting to happen by gently but rmly requesting
your health care providers to wash their hands, she adds.
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COVERSTORY By Parker Cote, ISSA, CPT Photos by JamesPatrick.com
I
t is easy to let your tness goals
take a back seat during the cold
winter months. The days are
shorter and the cold weather
makes it justiable to skip your
workouts. In addition, frequent parties
and family gatherings, all with easy
access to unhealthy, calorie-dense
foods and drinks, can distract you from
your goals. Motivation wanes and by
the end of the winter, you have gained
extra weight that is difcult to lose.
Thankfully, this is all preventable if
you have a plan of attack. Following is
a blueprint for exactly what to do to
get (or stay) lean during the winter.
When spring break comes this year,
you will be able to show off your
hard work with ease while everyone
else is crash dieting to get in shape.
Plus, staying in shape over the winter
helps you avoid extremes with your
body. Maintaining a lean physique
is much easier than packing on the
pounds during certain times of the
year then losing weight rapidly.
The fundamental principle of this
winter program is balance. This
means that you can still enjoy the
holidays with family and friends as
long as you make smart choices while
celebrating and adhere to the workout
plan. Being t should enhance your life,
not make it miserable. This fat-blasting
Your
Get Lean
Winter
Diet &
Workout
ProGram
workout and diet program is going to be easy to integrate into
your schedule. The workouts will last no longer than 45 minutes
to one hour and the food for your diet can be cooked in bulk once
a week, making it easy to stay on track. The best part? You can
still have that leftover pumpkin pie and stay in shape. More on
that later.
WINTER FAT-BLASTING WORKOUT SPLIT 1
Monday: Chest, Biceps
Tuesday: Shoulders
Wednesday: OFF
Thursday: OFF
Friday: Back, Triceps
Saturday: Legs
Sunday: OFF
FAT-BLASTING FULL-BODY
WORKOUT PROGRAM
(during busy weeks)
Monday: Full Body
Tuesday: OFF
Wednesday: Full Body
Thursday: OFF
Friday: OFF
Saturday: Full Body
Sunday: OFF
A major advantage
of the rst workout
program is there are
only four training ses-
sions per week that will
take up to 45 minutes
to complete. For these
workouts, choose three to
ve exercises per body part,
and perform three sets of 8-12
reps with moderate weight. Be
sure to superset at least two exer-
cises per body part per session. This
will be just enough to give your me-
tabolism a boost but not so much that you
are overtraining. As long as you are focused
in your efforts, that is all the time you will need
to sculpt a physique to be proud of.
Please note, for best results, this program relies
heavily on supersets: the act of performing one set of an
exercise directly after a set of another exercise. This is an
extremely effective training tactic as it helps burn fat and
save time while maintaining muscle mass.
If you are having an especially busy week, which is
to be expected over the holidays, you can substitute
the four-day split and simply perform three full-body
workouts. Full-body sessions are great time savers
and provide a jolt to your metabolism. These workouts
will likely take an hour, and are especially benecial if
performed in circuit fashion. For the full body workouts,
pick 8-10 exercises, preferably multi-joint, compound
10
TIPS TO GET
MOTIvATED
THIS WINTER
1. Don't be afraid of lifting heavy! Or of
trying any type of new training.
2. Vary your workouts. Don't do the same
thing every day. Keep your body guessing and
let your muscles rest and recover.
3. Take one or two days off per week
to let your muscles and central nervous system
recover. You'll come back feeling refreshed
and ready to tackle your next workout or match
with re!
4. Drink water! Staying hydrated is crucial
to your performance and health.
5. Make sure you're getting your zzz's!
This is when your body is recovering.
6. No skipping meals! Eat up to 4-6 small
meals (made up of lean protein, complex
carbs, veggies, fruits and healthy fats) a day!
Food is your friend and what keeps you going
and strong. Working out is only part of the
equation to a t and healthy body; nutrition is
the other!
7. Keep a journal to track your
progress. Write down your food and
workouts to track what you've done. Be
accountable for yourself!
8. Create a goal board. What do you
want to do? Where do you want to be in 6
months, one year, ve years? It's never too
early to start thinking about your future!
9. Take time to train your mind as
well. Take at least 5 minutes a day to visualize
your goals whatever they may be. So when
you get to that actual event, you will know
exactly what to do because you've already
done it a hundred times.
10. HAVE FUN! Fitness is fun. Find something
that makes you happy!
Elspeth Polt
Parker's Mantra:
Show up. Shut up. And shine.
moves (bench press, for example, as opposed to y's). If you
are doing a full body circuit workout, move from one exercise
to the next with little rest between sets, then complete the
circuit two to three times. Another option would be to perform
supersets for a few of the exercises, and straight sets for the
rest. A nal option would be to perform the full body workout
with straight sets in its entirety.
Cardio workouts are also a vital component of any successful
tness routine. Each week, aim for two to three sessions of
interval cardio. Interval cardio training is simply dened as a
period of intense training followed by a period of low intensity
training or rest. A great example of interval cardio is sprints.
The same tactic can be applied to a run on the treadmill or
StairMaster. Interval cardio is a great fat burner, and will
send your metabolism into overdrive. This means you will be
burning calories long after you step off the treadmill.
It is also important to include 2-3 abdominal workouts per
week. These can be paired with your cardio workout or com-
pleted after your weight training sessions. For overall abdom-
inal development and core strength, choose one exercise per
core region (upper, lower, obliques, lower back) and perform
three sets of 12-20 reps per exercise.
WINTER FAT-BLASTING DIET
To stay lean over the winter, it is important to avoid a few diet
pitfalls. First, holiday parties and family gatherings will have
an unlimited supply of high-calorie, sugar-laden food that will
ensure you dont see results. When attending a social event
this winter, be conscious of choices you make. Eat before you
go, and drink water frequently throughout the event. This will
help keep you full and prevent you from eating to satisfy a
craving.
Next, be sure to get four to ve small
meals, evenly spaced throughout the day.
The meals should contain a low to moderate
amount of carbohydrates. The source of
carbs is crucial: make sure it is from brous
carbohydrates like fruits and vegetables.
This will help you avoid spikes in blood
sugar that can trigger cravings and binge
eating. Having the meals evenly spaced
every few hours will provide you with a
steady stream of nutrients and keep your
metabolism high from constantly having
to break down food.
For protein, it is ideal to have lean
animal protein. Fish, turkey, chicken
and lean steak are all good options for
lean animal proteins. A low-carb, low fat
quality protein supplement such as Max
Muscle's MaxPro with 30 grams of protein
per serving is also an acceptable option.
Healthy fats from avocados, almonds and
walnuts are also a welcome addition to your
new eating plan.
Directly after your resistance training
workouts, your body needs a source of
rapidly digested carbohydrates and protein to
repair your muscles. Here is where you can use
those holiday treats to your advantage: simple
sugar, when consumed after a workout, can boost
strength gains and help your muscles repair after
strenuous exercise. If you are craving sweets,
have them after your workout with minimal
consequences just dont overdo it. Or, try Max
Muscle's highly popular post-workout drink: ARM.
The key is to avoid fat after a workout. Fat slows
absorption of nutrients after a workout, a time when
rapid absorption is desired.
Dont be like the majority of the population and
use the winter as an excuse to take a break from your
workout and diet regimen. If you are proactive and
integrate this plan into your schedule, you will be pleased
with the results long after the snow melts. MS&F
Be sure to visit your local Max Muscle sports NutritioN
store to speak with a certified fitNess NutritioN coach
aBout your NutritioN aNd weight loss goals!
Dont use
WINTER AS
an excuse
To TAkE
A BREAk
from your
workout
AND DIET
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STAYACTIVE By Gina Ostarly
1
PuT IT on ICE!
Cold-weather sports provide great exercise. Along
with getting some much-needed fresh air during the
winter, they can help build muscle mass, endurance
and balance. Even being outdoors during cold
weather is a fat melter, because the body burns
extra calories keeping itself warm. Think of your
body as a replace: it burns hottest in winter.
Dont you love the strong, muscular legs of skaters? Ice
skating is a low-impact exercise (unless youre doing a lot
You've traded in your bikini for boots and an overcoat,
so there's no real reason to work out during the winter,
right? That's what too many people think, and that's
why "Get Ready For The Beach" articles are standard
in spring tness magazines. But this year, instead of
gorging through the holidays like a bear getting ready
to hibernate, how about relying on a routine to keep a
hot body under all those winter clothes? Here are some
timely tips to make your body a winter wonderland:
7
WAYS TO
WORK OUT
AND GET FIT DURING THE COLD WEATHER MONTHS OF WINTER
of jumps) thats good for building
lower-body muscles, such as the hips,
hamstrings, quadriceps and calves. And
theres no need to do a lot of jumps,
because who needs a sprained ankle?
Keep your feet on the ice and just
concentrate on working the quads.
Did you know your skiing holiday can
provide plenty of health benets, too?
Tone your stomach muscles, boost your
immunity and even relieve depression!
Its the one vacation that could send
you home ve pounds lighter instead of
heavier! A 6-hour day of skiing will burn
up to 3,000 calories. Thats almost a
pound of pure fat. As long as you dont
put that back on drinking too much
wine in the hot tub at the end of the
day, youll lose weight.
2
Football season!
How do those football
players keep lean muscle?
By working out regularly,
lifting and running. Three
simple things will work for
you, too.
Lifting heavy weights adds mass.
Running sprints adds to your cardiovas-
cular tness and burns calories. Timing
your sprints can make it more fun as
well. Do you realize just how fast those
New Orleans Saints are blazing down
the eld when they can run a 40-yard
dash in 4.3 seconds? Time yourself and
youll see.
The third part of the football playbook
is regular workouts. Those guys dont
quit in the off-season and neither
should you. If youre not working out,
then youre getting soft.
3
Jump to it!
An intense workout, like
jumping rope, burns
calories in a short amount
of time. On average,
jumping rope will burn up
to 11 calories per minute.
If you crank up the intensity with speed
and some fancy Rocky-style footwork,
you can burn up to 20 calories per
minute.
Bret Stewart, ultra-marathoner, tri-
athlete and co-author of Ultimate Jump
Rope Workouts says skipping isnt
childs play. Stewart compares skipping
to a vigorous basketball game, a six-
minute-mile run and a 20-miles-per-
hour bike ride.
Circuit in 10 minutes of jumping
rope three times during your next
weight training routine and you will
burn an additional 600 calories!
Counting calories during exercise is
also one of the most powerful methods
to control eating. Why? Because since
you know it takes about two minutes
to eat a Snickers bar and more than
20 minutes to exercise it off, thats a
trade-off youre more likely to take
seriously the next time youre standing
in the grocery check-out line.
Jump ropes are small, lightweight
and inexpensive. They make a perfect
suitcase item for those of you who
travel! Just remember to wear a good
pair of shock-absorbent shoes. Jumping
rope is not considered a low impact
activity.
4
start a Fire!
That re is your body
burning calories and keep-
ing you warm this winter.
So what does that take? A
higher metabolism. As we
age, our body loses mus-
cle and burns fewer calories. We also
tend to be less active. The combination
makes us softer and slower, which com-
pounds the problem further.
How to bring up the heat? Muscle
up, baby! Nothing burns calories more
consistently than additional muscle.
That is why professional bodybuilders
eat every few hours, even to the point
of waking up at night for more fuel.
Talk to your local trainer, but the best
way to pack on mass is to lift heavy
weights. You wont get in as many reps,
but you will be breaking down muscle
bers and they will repair themselves to
create more muscle.
5
tV time!
Cold, rainy days are
perfect to stay inside and
watch the tube, right?
Well, theres a better way
to do it than just sit on
the couch.
Get a set of dumbbells. Then youll
be able to do curls, rows and overhead
presses. Dont buy a set of 5-pounders,
as youll get bored and such a light
weight wont add any muscle. Women
should start with at least 10 pounds and
men with 20 pounds.
Also try some leg raises. Simply lie
on your back, raise your legs about
six inches off the oor, and keep them
steady for a count of 20. Bet youre not
tough enough to do these from one set
of commercials to the other. Give it a
shot!
6
Get toasty!
Need a break from the
cold? Warm up in a Bi-
kram or other hot yoga
class. These classes are
held in rooms heated up
to 105 degrees Fahren-
heit with a humidity of up to 40 percent.
Practicing yoga poses in this hot,
moist air builds endurance, while the
heat promotes relaxation and exibil-
ity and can allow the muscles to loosen
more than they would be able to under
normal temperatures.
Yoga also yields a wonderful an-
tidepressant effect in that it improves
exibility, involves mindfulness, breaks
up repetitive negative thoughts, in-
creases strength, makes you aware of
your breathing, improves balance and
contains a meditative component, says
Norman E. Rosenthal, MD, a clinical
professor of psychiatry at the George-
town University School of Medicine in
Washington, D.C.
7
banish the blues!
I felt like running, claimed
Forrest Gump after his
three-year, two-month, 14-
day and 16-hour marathon.
The real reason was that
Jenny had left him.
Running will banish break-up
and winter blues by releasing good
endorphins. These endorphins are the
bodys natural painkillers, providing a
sense of euphoria, calmness and well-
being. David Muzina, MD, the founding
Director of the Cleveland Clinic Center
for Mood Disorders Treatment and
Research explains exercise stimulates
the release of brain chemicals thought
to be in low supply when someone is
battling the blues.
Here is an easy, 45-minute program
to get you started:
First, warm up. Just walk easily, then
briskly for 3 minutes.
Step 1: Power walk for 2 minutes.
Step 2: Run fast (but dont sprint) for
2 minutes.
Repeat steps one and two 10
times.
Cool down: Walk easily for 2
minutes.
Note: Please check with your
physician before starting any new
exercise program. MS&F
MENTALLYFIT By Dana Robinson
avoid making the group feel like a throw back to high school,
where only the cool, in-shape kids need apply, Gillis insists
that the get-t group include three key components. It should
be all-inclusive, non-competitive and consistent.
To encourage all co-workers to get involved, regardless of
their tness levels, make sure to schedule events in which
everyone can participate. Brisk walks around the park are
always a good idea as well as taking on local hiking trails that
are challenging but not too intimidating.
Organizing a group sport might also be a good way to go,
but the competition shouldnt be too intense. It should be a
friendly competition emphasis on the friendly, says Gillis.
And once again, select a sport that will be fun for everyone,
such as softball.
And as the organizer of the group, you can see to it that
the tness activities dont fall by the wayside as the months
pass along. Eventually, youll want get-t events to feel as run-
of-the-mill as budget meetings. And if working out feels like
just another part of the workday, it will increase the odds that
PAY IT
FORWARD
This holiday season, give the gift that truly keeps on giving.
O
nce again, weve all found ourselves in
Seasons Greetings mode. Its a period
where we spend approximately half of
our time checking items off our to-do lists
Spend! Wrap! Bake! RSVP! and the
other half guring out how were going to
avoid packing on the holiday pounds.
But theres one to-do item that not only has the ability to
get us through the season with our sanity in tact, but it can
also help us reach our tness goals while helping others: Give.
So, if youre in the mood to spread around a little motivation,
health and wellness this season, here are ve ways that you
can give a little and get a lot in return.
WoRk IT ouT
A great way to take action is by organizing a get-t group
at your ofce, says Mary Gillis, ACE-certied personal trainer
and physical activity researcher at Columbia University. But
setting up any ofce-related social event can be tricky. To
both you and your co-workers will keep
up your healthy habits in the long run.
Community involvement
Thankfully, your co-workers arent
the only ones who can benet from
your organizational skills and can-do
attitude. Meetup.com gives everyone
the opportunity to start activity groups
in their local communities that focus on
everything from wine tasting to knitting
circles. And a vast number of groups are
focused on tness.
I really wanted to share my passion
with everyone else, says Kate Noonan,
a personal trainer who founded the
Happy Hour Fitness Meetup group in
Culver City, Calif. There is no charge
to be a member of the group, which
meets on Saturdays, usually at a local
park, for walking, hiking, volleyball and
even kickball! People have such a hard
time getting their workout in and they
start thinking about it as more of a job,
continues Noonan. And I think of it as
fun! Its my relief, its my therapy, it gets
me through my day. I want to put that
[energy] out to everyone else so they
dont have to be stressed out about
working out.
Not only does Noonan get to indulge
in fun activities with a great group of
people, but the group has also become
a source of inspiration for her. When I
have a day of discouragement, I think
of [some of the people in this group]
who have never done anything like this
in their lives and now theyre running
half-marathons and doing triathlons. [It
reminds me that] I have no room to be
a whiner.
Homeward Bound
Changing your environment is a widely
known key element to maintaining
healthy tness and nutrition habits
(after all, you cant eat an entire bag of
Oreos if theyre not in the kitchen pantry
in the rst place). Thats why helping to
change the habits of the people in your
environment can lead to even bigger
positive changes.
Moms play one of the most signi-
cant roles in shaping their childrens
behaviors and habits related to eating
healthy and exercising, says Brooke
Grifn, a personal trainer, Fitness Uni-
verse Champion and mom.
Grifn recommends getting kids
accustomed to eating lean proteins
and healthy carbs, like sweet potatoes
and brown rice, and letting them help
prepare family dinners. Toddlers
and young children can help wash
vegetables and set the table while
older kids can help mix up the salad
and assist in preparing side dishes,
continues Grifn.
And a little after-dinner game of
Twister, charades or anything else that
involves physical activity is always a
good idea, too. Before you know it,
instead of begging for junk food and
more time in front of the Xbox, your
kids will be begging to go on bike rides
and eat healthier after-school snacks.
And that will make your life a lot easier
in more ways than one.
time out
Time gets to be in awfully short supply
during the holidays, and thats when
not-so-good-for-you weeknight takeout
and skipping the gym begin to become
routine. Thats why Liz Ward, MS,
RD, suggests giving one of the few
commodities thats actually priceless
and isnt even available on Amazon.com:
time. Give the gift of time, says Ward.
You can offer to watch your friends
child while [she] shops for healthy food,
works out or prepares nutritious meals
and snacks.
Giving your time is absolutely free,
requires no gift wrapping and it might
even give you a chance to catch up on
some much needed exercise yourself.
While baby sitting, you could tuck the
little angel into his stroller and take him
along for a run in the park. Plus, theres
always the option of challenging him to
a ruckus game of tag once he wakes up
from his nap.
Positive energy
You know that guy at work whos always
complaining about everything? No one
likes to be around that guy for the same
reason that no one wants to be on an
extremely bumpy 16-hour ight its
just not a very pleasant experience. Its
natural to gravitate toward people who
are relatively happy because it helps
lift our attitudes. And with a positive
attitude, your options in life are virtually
unlimited.
You can give the gift of a sunnier out-
look to your fellow healthy-living devo-
tees (or anyone else for that matter) by
just exuding positive energy yourself. A
friendly smile or a compliment may be
just the thing a friend needs to tackle
the next day or the next challenge.
MS&F
maxmuscle.com
N
ITR
IC
O
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ID
E M
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U
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t
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Its that time of year again for holiday
feasts, gravy and butter at every table,
and endless desserts that might as well
be served with a shovel. Everything
tastes great just as anticipated, but
then regrets set in along with your
food-induced coma as you think, I
denitely did not need that third piece
of pie.
Approximately one year ago I joined
the 2012 MaxForm Life Challenge,
which ever-so-cruelly begins amidst the
holiday feasting season. Looking back I
realize the timing could not have been
better, because even though I sought
to devour just one more scrumptious
holiday meal, I knew if I could make
it through this tough time of year and
resist the cravings for sweet desserts
and over-eating, then nothing could
stand in my way of my transformation
over the months to come. My key to
success was to plan ahead and make
smart decisions during the holidays.
First, you must have a plan for how
you will maintain your workout routine
as well as get the nutrition you require.
Determine what it will take to stick to
your cardio and lifting routine as close
as possible. I recommend working
out in the morning before the holiday
chaos ensues. Your next step in the
planning process is to be sure to have
all your supplements. When traveling I
always pack MaxPro protein powder in
pre-portioned zip lock baggies so that I
have enough for each day.
Next, it is important to have healthy
foods on hand to ensure you are
consuming your regular 5-7 small daily
meals, such as cottage cheese, oats
and hard boiled eggs. Since holiday
meals typically include ingredients
that a health-minded individual would
avoid, I also recommend bringing a
MAXCHAMP
dish or more of your own so
that you are guaranteed to
have a few healthy options.
When meal time comes it
is important to make smart
decisions. Most holiday
meals are self-serve, so your
rst step is to survey your
options and decide exactly
what you are going to put
on your plate, keeping
portion control in mind. Fill
most of your plate with lean
protein and vegetables, and
stay away from gravy, creamy
casseroles, white bread and
butter. When it comes time for
dessert, you have two options.
First, say no. If you are fairly
full from your meal and you
are not absolutely dying for
dessert, then just say, "no," and
you will thank yourself later.
Second, if after eating your
meal your cravings for a piece of
pumpkin pie are so strong you just cant
take it anymore, then have one small
piece. I repeat, one SMALL piece, and
stop after one. If pie is not your guilty
pleasure, but perhaps a glass of wine
or green bean casserole instead, then
follow these same rules. Only allow
yourself one small treat, enough to
satisfy your craving, and be done. Here
is the catch: If you are lucky enough
to have more than one holiday meal,
such as numerous Thanksgiving dinners
to attend, your one small treat is only
allowed at one of those gatherings!
These are my strategies and game-
time decisions that helped me stay on
track through the holiday season, and I
hope that sharing my story with the Max
Muscle community will inspire others to
do the same. MS&F
By Amanda Freeseman, 2012 MaxForm Life Challenge Champion
HOW TO KEEP
HOLIDAY PIE AWAY
FROM YOUR THIGHS
Find 2012 MaxForm Life Challenge Champion Amanda Freeseman and many others like her on MyMaxMuscle.com.
P
h
o
t
o

b
y

J
a
m
e
s
P
a
t
r
i
c
k
.
c
o
m
Cleanse & Lean Advanced is
a powerful body composition
slenderizing formula designed for
quick and effective weight loss.
Cleanse & Lean Advanced specifically
addresses the areas of healthy
elimination, appetite suppression,
thermogenesis along with water loss
using high quality ingredients
supported by published scientific
studies. Cleanse & Lean
Advanced is fast-acting, delivering
key bioactive ingredients to support
your weight-loss program in conve-
nient and easy-to-swallow capsules.
BEFORE
Amanda Carrier, Los Angeles, CA
NEW
MULTI-FACETED WEIGHT LOSS FORMULA!
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
*Amanda's results are not typical. Amanda used Cleanse & Lean Advanced as part of a comprehensive
nutrition program that included healthy eating and exercise.
with Cleanse & Lean
Advanced!
OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
*Photo courtesy of thuyxtran.com
MAXRESULTS
JAIME WELLER-LAFAVOR
24.6% 17%
BODY FAT BEFORE BODY FAT AFTER
JAIME REACHED HER GOAL IN 12 WEEKS!
ed to share because Max Muscle was a
partner in my journey and Jennifer Lee
here in Las Vegas has been a continuing
supporter.
Jamie climbed the Stratosphere for the
American Lung Association and shaved
ve minutes off her time over the pre-
vious year (108 oors in less than 15
minutes). She decided to try her hand at
triathlons, using some of her Max Muscle
Sports Nutrition winnings to purchase her
rst road bike and tri gear. She competed
in her rst sprint distance triathlon in May
at the Iron Girl event in Vegas and she
did an Olympic distance event in October
in Boulder City. My triathlon training has
helped me accomplish some major rst
longest distances for me (swimming one
mile, biking 50 miles, running 10 miles),
she said. Not bad considering she only
started training for triathlons in Febru-
ary. I bagged two peaks this summer
(the tallest Boundary Peak and second
tallest Wheeler Peak in Nevada), she
added.
Today, Jamie says her lifestyle is noth-
ing like it was before and that nutrition
and physical tness have become what
she does, versus what she has to do.
She recently organized a weight loss con-
test for her ofce and the ladies lost a
combined total of 80 pounds during the
12-week contest.
Its so great being known as the
healthy and t person in the ofce,
beamed Jaime. Without Max Muscle
win or no win most of this, if not all of
this, wouldnt have been possible because
the eating program, supplements and
Jennifers support/advice helped me
push through to my next tness level,
Jamie shared. I look forward to breaking
through to the next level in the 2013
MaxForm Life Challenge. MS&F
12-WEEK MAXFORMATION CHAMPION
Thirty-three-year-old Jaime
Weller-LaFavor attributes her total
physical and nutrition transformation
to the Max Muscle Sports Nutrition Las
Vegas franchisee Jennifer Lee who
from the very rst meeting became her
biggest fan, coach and supporter.
Jaimes story was not unlike that of
so many women in their 30s. Looking
back at pictures from high school and
college, she saw the changes in her body
happening. She got married, became a
mother, she quit smoking, she changed
jobs. With each life event, the weight
came inching on. Each successful weight
loss episode became a stair step to a
newer, higher weight gain.
Then one day, she walked into Max
Muscle in Las Vegas and met Jennifer
Lee. It just so happened, Max Muscle
Sports Nutrition was sponsoring a $5,000
Grand Prize 12-Week MaxFormation.
Jaime signed up, later won the contest
and the $5,000 prize, and her life has
changed forever.
I have been keeping at it and I wanted
to say thank you again for the amazing
experience winning the 12-Week chal-
lenge, said Jaime. I have accomplished
much since the last December and want-
BEFORE AFTER
ThIS WOULd
NOT hAVE
hAppENEd
WITHOuT
MAX MusClE
Since winning the 12-Week MaxFormation contest in December 2011, Jaime Weller-LaFavor, 33, has become very
active in triathlon training, something she might never have done if she hadn't come across Max Muscle.
By Rich Carr
FIND THE STRENGTH WITHIN
Join a Franchise With Over 20 Years Experience in a $22 Billion Dollar Industry!
The Max Muscle Sports Nutrition store ownership program enables you to find the strength within by benefitting from
a franchise with over 20 years experience in the nutrition industry. Weve created a simple turnkey operating system,
exclusive territories, high quality proprietary products, multiple revenue streams, innovative business development
tools, comprehensive training and nationwide support programs that is available to qualified individuals for single unit,
multi-unit and master franchise opportunities throughout the United States. Find the strength within today!
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.
Find the strength within. Own your own Max Muscle Store! Contact us at:
888-MAX-MUSCLE(629-6872) ext.2
or go to www.maxmusclefranchise.com to see if you qualify today!
BEAUTYPICKS By Lisa Maiorana
1/Simple Stride
For when your tootsies are aching from
those heels, slide into these Gateway
sandals by YellowBox. The comfy heel
adds height and bounce, while the shiny
rhinestones add glamour. $49.95 at
YellowBoxBoutique.com
BELLE of the BALL
Seven items to make you dazzle during the holidays or while ringing in the new year.
1
3
3/pretty Face
Prep a clean face with Elle
Cosmetics face primer. This
shimmering base can be worn
alone as a highlighter or under
foundation. $30 at Kohls.com
4/Nailed it!
Take your nails to the extreme
with Too Fab polish from the
Orly Flash Glam collection.
Two coats are all you need.
$8.50 at OrlyBeauty.com
6/pUcker Up
Glisten with The Skinny
limited edition 5-in-1 gloss
and purse set by Secret Agent
Beauty. Suitable for a black
tie event or anywhere glam is
required. $60 at SAB.US.com
5/Bat thoSe laSheS
Cleopatra had nothing on these
fabulous mink-haired lashes adorned
with Swarovski crystals. $250 at
GoddessLashes.com
2/ShiNe Bright
Dene small lashes with LOral
Paris Voluminous Million Lashes
Black Diamond Mascara. Coat
three layers on your outer lashes
for a dramatic cat-eye effect.
$8.95 at drugstores
2
4
5
7/taN-Free
Dene cheek and brow bones
with a hint of shimmer with the
Baked Bronzer by Urban Decay.
$26 at UrbanDecay.com
7
6
Whats Her
SECRET?
EXCLUSIVELY AT:
Let's be honest. Maybe your first thought when you saw this
picture of Tamara in her tight little booty shorts was, "Ugh! I hate
her!" (Of course we know you don't really hate her, you just
want to look like that in your own pair of booty shorts!)
Afterward, you probably wondered, "OK, what's her secret?"
Guess what? Tamara's secret has nothing to do with the latest,
greatest fat burner. Sure, fat burners can help speed up your
metabolism and help you burn fat, but if you want to know the
real secret behind getting lean and staying lean, it's protein.
That's right. Protein!
Contrary to the erroneous belief that protein bulks you up, the
truth is, protein actually helps slim you down. Repeat: protein
slims you down! You need to eat quality, lean sources of protein
every 2 to 3 hours throughout the day to keep your metabolism
churning and help your muscles get the toned definition
you crave.
Max Lean Protein is Tamara's secret! Boasting high-quality
protein, Max Lean Protein is a low-calorie, deliciously creamy
shake chock-full of fiber that helps curb your appetite, too.
It's the perfect protein to help you get lean. Best of all, Max Lean
Protein comes in two decadent flavors: Chocolate Mousse
and French Vanilla.
Try a free sample today at your local Max Muscle store and
make Max Lean your secret, too!
GUYPICKS By Abby Hoeffner
THE BIG CHILL
In blustery days of winter, snow-covered slopes beckon
to those near and far. If youre planning a ski trip this
year, make sure youre prepared with this collection of
high-performance cold weather gear.
1/HEad GEar
Your head is where your body loses the most
heat, so conserve that all-important warmth
with Orviss Cashmere Watch Cap.
$89 at Orvis.com
2/BrIGHT EyES
VonZipper Goggles make a hip statement with
their numerous styles and funky color combos.
Shown: Skylab in vibrations/gold chrome.
$120 at us.shop.vonzipper.com
3/HIP HydraTIon
Regular water bottles can be cumbersome on
the slopes, but the slim design of the Nalgene
plastic ask keeps H2O within easy reach.
$8.95 at REI.com
4/a dEPEndaBlE ClaSSIC
The Patagonia Mens Storm Jacket has been
keeping high altitude adventurers warm and
dry for 20 years. This version is enhanced
with new features including two-layer H2No
Performance Standard hard-shell construction.
Also, due to improved fabric, it weighs
signicantly less than previous models.
$249 at Patagonia.com
5/Hand WarmErS
The exible deerskin palm and ngers of
the Sierra Designs Enforcer glove provide
enhanced ski pole grip and a have a
stash pocket for convenient access to your
essentials. Interior and exterior cords keep
the heat in and the cold powder out!
$109 at SierraDesigns.com
6/noT your Grand-
daddyS lonG JoHnS
The Thermaclime Lightweight Baselayer
Bottoms from Orvis can be worn alone or
under ski pants. They wick moisture, dry fast
and are treated with a natural, non-chemical
antimicrobial to eliminate odors for up
to 50 washings! $39 at Orvis.com
1
2
3
4
6
5
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.
SCAN FOR SPECIAL MONEY SAVING OFFER!
BEFORE you resort to prescription medication,
try 2TX for a natural solution that really works!
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 low
testosterone 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 it
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 and 2TX.
Duane stopped his TRT treatments, began supplementing with 2TX and
started 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. Try 2TX and 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.
Everything Fits
Gym Bag
Balance and natural
wellness is important to
beginners and experts in
the yoga world, so give
a gift that suits both with
the Everything Fits Gym
Bag. $60 at Gaiam.com
holiday gift guide
The Lip Blockbuster
Volume II by Korres
Charm your favorite gal with this fun
lip-perfecting set featuring Korres'
best-selling lip butters and glazes.
Her lips will thank you. $39 at
Sephora.com only
Depuis 1924
Give a piece of history from
Depuis 1924, a premier website
for vintage pieces from Chanel,
Hermes and more. Prices start at
$300 for a piece of fashion history.
Visit Depuis1924.com
Godiva Chocolates
Godiva and FEED partnered up to
create the limited FEED 8 Origins
Collection using cocoa beans from
origins such as Costa Rica, Ecuador,
Venezuela and Uganda. For each
box sold, Godiva will provide 8
school meals to one of the listed
origins. $25 in stores only
Closer by Halle Berry
This extravagant perfume boasts
a oral scent infused with notes
of waterlily, violet owers and
mahogany wood for a smooth
aroma that melts seamlessly into
your skin. Prices start at $17 at
drugstores
Mizuno Tennies
Test run the new Wave Rider
16 by Mizuno, a versatile
running shoe that uses a Breath
Thermo technology to keep
your feet dry and warm during
the coldest runs. $114.99 at
MizunoUSA.com
Ballet Flats
Roger Vivier Jeune Fille
has joined forces with
New Yorkers For Children,
a charity dedicated to
improving the lives of
foster care in New York
City. For each pair of
Gommette ballerina ats
sold, 15 percent of the
proceeds will go to this
charity. $315 in designer
stores only
NutriBullet
With juicing all the rage
right now, The Magic
Bullet's new NutriBullet,
a personal nutrition
extractor, makes for the
perfect gift for the health
conscientious lady on your
list. She can juice to her
heart's content, easily get
all her super foods in and
boost her ber intake, too.
$119.94 at NutriBullet.com
Lacey Ryan Bead Sets
Give the gift of strength,
balance and peace with tribal
bracelet sets by Lacey Ryan.
Choose the one that calls out to
you. Prices start at $140 each
at LaceyRyan.com
By Lisa Maiorana
Mizuno Pro Limited
Edition Glove
Baseball fans will love
this handcrafted glove
by Mizuno. Created with
Deguchi Tanned Northern
European Kip leather and
given an individual serial
number, each glove is truly
one of a kind. $500 at
MizunoUSA.com/baseball
H2O Plus Sea Moss Trio
Every guy likes to be seduced. Give him the
perfect threesome by H2O Plus. The Sea Moss
body scrub, body wash and soothing body
lotion will exfoliate dry skin, lather away
impurities and soften his skin with soothing aloe
and Vitamin E. $25 at H2Oplus.com
SodaStream
Source Soda Maker
He'll have a blast creating
his own soda with this
uniquely cool soda maker by
SodaStream. Bonus: he will
help save the environment
by eliminating use of plastic
bottles! Product comes in
black, white, blue and red.
Multiple avored syrups are
avaliable even diet!
From $129-$149 at
SodaStream.com
Skyy Vodka
Purchase SKYY
Vodkas Blue Velvet
limited edition bottle
and help amfAR,
one of the worldss
leading nonprots,
dedicated to ending
the Global AIDS
epidemic. $18.49
at SkyyVodka.com
21 Drops:
The Weekender
The holidays are full of exciting
getaways. Stuff his stocking with
The Weekender kit (by 21 Drops),
an effective trio of aromatherapy
oils that work together to help
anyone make a full recovery.
$74 at 21drops.com
Guess Seductive
Homme Blue Cologne
The Guess man is strong, sexy
and desirable. Guess Seductive
Homme Blue is a handsome gift
for any guy on your list. Prices
start at $39 at Guess.com
Ful Hybrid
Rolling Duffel Bag
Travel with style and ease
with this cool bag. The hard-
shell bottom compartment
allows for sturdy spacing for
fragile items and the upper
level storage creates room
for additional necessities.
$129.99 at ful.com
Brooks-Range
Mojave Jacket
Get your element-loving
guy this impressive
jacket by Brooks-Range
that's strong enough to
handle tough terrains,
sleek conditions and
cold weather. $299 at
Brooks-Range.com
Schwinn Cutter
For your cycling-loving guy,
get him a durable bike that
offers a track saddle and
phantom grips for comfort
and style on any terrain.
$440 at Schwinn.com
live, love, laugh!
FOODFOCUS By Kimberly Miller & Tiffany Gaston
The winter holidays are a festive
time of year when family and
friends come together to celebrate
and build holiday traditions.
Many peoples earliest memories
reect holiday traditions in which
they participated traditions that
are experienced year after year.
Traditions are of vital importance
because they promote stability
and continuity for family and
friends. A major component
in many holiday traditions
is food. It plays an important
role in peoples experiences and
often represents a central activity.
With the growing desire to live
an active and healthy lifestyle,
people can sometimes feel like
they are forced to make difcult
and often stressful decisions
about their participation in
holiday festivities if they want to
stay committed to their goals.
Baking
The
Holiday
Whey
DENATURING
Denaturing is the process of changing the natural
qualities of something. Some whey protein powders are
prone to denaturing when being cooked, but this does
not harm or destroy the nutritional value of the protein.
Ali Van Heusen, certied sports nutrition specialist and
owner of Max Muscle in Littleton, Colorado, recommends
cooking with Triple Whey or MaxPro (though MaxPro is a
whey/casein blend).
Photography by James Patrick, JamesPatrick.com
Figure competitor, Paleo chef and
mother of three, Tiffany Lee Gaston,
knows how difcult it can be to stick
to ones goals with so many tempting
treats available. I enjoy baking,
especially during the holidays, but am
very dedicated to maintaining healthy
habits, she shares.
This holiday season, Gaston decided
to build healthy holiday traditions with
friends by baking with whey protein.
Protein is a vital part of ones daily
diet. According to the Centers for
Disease Control and Prevention (CDC),
10 to 35 percent of an individuals
diet should come from protein.
Registered dietician Brian East Dean
shares, Whey protein is abundant
in a number of health-boosting
nutrients not found in other foods or
supplements. Eating whey protein
powder regularly can help you lose fat,
recover from exercise more quickly,
reduce cardiovascular disease risk and
combat cancer.
In addition to the aforementioned
benets, whey protein has also been
shown to help individuals feel fuller,
longer. Registered dietician, Dr. Matt
Pikosky, Senior Scientist at Applied
Medical Nutrition Sciences at Nestl
Health Science, states that Whey
protein added to foods and beverages
can help increase daily protein intake
to achieve a higher protein diet, which
can help promote a feeling of fullness.
Using whey protein while baking
is an easy way to increase protein
intake, avor baked goods and create
healthier dessert options.
Healthy holiday baking provides
an excellent way for people to
enjoy the holidays and create new
traditions while still maintaining their
commitment to healthy living and
weight-loss goals. Because holiday
traditions are frequently repeated year
after year, making efforts to ensure
that traditions are healthy can provide
long-term benets. As the holiday
seasons draw near, get together with
your family and friends and tempt your
taste buds with the delicious recipes
on the next page. MS&F
PROTEIN FACTS
A survey conducted by the
University of Arkansas' Division
of Agriculture offered the
following facts about protein:
There is no life without
protein.
Protein in the body is used to
build, maintain and repair body
tissues.
Next to water, protein is the
most plentiful substance in the
body.
Protein is contained in every
part of our bodies, from skin,
muscles, hair, blood, organs,
eyes, ngernails and bones.
Small units called amino acids
make up protein (the building
blocks).
Turn the page for yummy recipes!

Ingredients
cup coconut our
cup dark chocolate chips
cup almond butter
/
cup honey
1 egg
cup unsweetened applesauce
1 tsp. vanilla
4 scoops vanilla whey protein powder
Directions
Whisk egg and combine all ingredients. Form little
balls and gently press to atten them a bit before
baking. Bake at 350 degrees for 10-12 minutes
Yields 12-14 cookies
Ingredients
2
/
cup natural peanut butter

2 eggs
/
cup honey
cup unsweetened
applesauce
1 tsp. vanilla
1 cups oats
cup ground Flax Seed
Meal
tsp. salt
Paleo Chocolate Chip
Cookies
Chocolate Oat Bite
Paleo Pumpkin Pecan Cookies
Ingredients
cup almond meal
1 egg
cup canned organic pumpkin
4 scoops vanilla whey protein powder
1 tsp. vanilla
1 tsp. nutmeg
1 tsp. cinnamon
/
cup honey
cup pecans
Directions
Whisk egg and combine all other ingredients. Drop
1-inch balls on a greased cookie sheet. About halfway
through baking, gently atten by hand or with a
spatula. Bake at 350 degrees for 10-12 minutes.
Ingredients
1 egg
4 scoops vanilla whey
protein powder
cup dried cranberries
/
cup honey
cup dark chocolate
chips
1 tsp. vanilla
cup coconut our
cup unsweetened
Paleo Dark Chocolate
Cranberry Bite
applesauce
Directions
Whisk egg and combine
all other ingredients.
Drop onto greased
cookie sheet. Bake at
350 degrees for 12
minutes.
4 scoops chocolate
whey protein powder
Directions
Mix wet ingredients and
then incorporate protein
powder, oats, ax meal
and salt. Bake at 350
degrees for 12 minutes.
Yields 18-20 small cookies
Note: A handful of these recipes are considered "Paleo," which also
means they are great for people who do not eat grains or gluten.
DELICIOUS!
PINA COLADA FLAVOR!
Delivers 1,000 mg of essential
omega-3 fatty acids per serving
Provides 100% Daily Value of
Vitamin D per serving
Pharmaceutical grade fish oil
without the worry of mercury,
contaminants, or fishy taste
Gluten free & Sugar free
All natural fruit flavor
Also Available in Lemon Twist
and original Peach Mango Smoothie!
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
FOLLOW US ON:
As an athlete, your body demands fuel to help you perform your best. Athletes Choice has
formulated a superior line of sports nutrition products specifically for athletes to provide cutting edge
science-based ingredients to fuel your training, help build and maintain lean muscle mass and
accelerate overall muscle recovery. Athletes Choice line of high-quality products taste great, are all
banned substance free, meet all guidelines for scholastic and amateur sport and are the official
nutritional products of the National Football Academies. Athletes Choice is game time nutrition
so When You're Ready to Win, Make the Right Choice, Athletes Choice!
VITALNUTRITION By JD Grifn, NPC Men's Physique Competitor
A healthy
lifestyle is not a
'sometimes' thing,
its an 'all-the-time'
thing. Eating
healthy doesnt
mean that baked
chicken breast
and steamed
vegetables are
the only foods
on the menu.
Choose your
foods and
supplements
wisely and enjoy
improved health
as a result.
Raw almONds
Filled with healthy fats, raw almonds provide many health benets.
Theyre a good source of calcium, magnesium and phosphorus, which
help strengthen bones and teeth. The monounsaturated fat promotes
healthy cholesterol levels and cardiovascular health. Harvard Medical
School states that cholesterol benets are even greater when you
combine nuts with other healthy foods.
avOcadOs
This delicious fruit is loaded
with healthy fats as well as
essential B vitamins. According
to Dr. James F. Balch, author
of Prescription for Nutritional
Healing, vitamin B6 is one of
the most important nutrients
for overall physical health. This vitamin
supports the nervous system, helps the
body manufacture red blood cells and aids
in the synthesis of proteins and fats.
1
2
FOOds &
sUpplemeNTs
3
ASPARAGUS
Loaded with nutrients,
asparagus is a great
source of ber, folate,
vitamins A, C, E and K,
as well as chromium,
a trace mineral that
enhances the ability
of insulin to transport
glucose from the
bloodstream into
cells. Asparagus is
also a good source of
glutathione, a detoxifying
compound that helps
break down carcinogens
and other harmful
compounds like free
radicals.
Vit-Acell eneRGy
In addition to 100
percent or more of
the Daily Value of 13
essential vitamins,
including vitamins A,
D and B12 along with
essential minerals
and antioxidants,
this super-concentrated high potency
liquid nutrition supplement provides
natural energy you can feel all day. David
Mulligan, franchisee at Max Muscle Marin
in Northern California says, I take it two
times per day. The citrus energy version in
the morning and the antioxidant one at night. Vit-Acell is the
best way to take your daily multivitamins; its food based and
100 percent bio-available. It is so fresh and nutrient-dense
that it must be refrigerated.
5
6
Whole GRAin
oAtmeAl
Nothing starts your
day off better than
a bowl of oatmeal.
Rich in ber, just half
a cup of oatmeal
provides 27 grams of
complex carbohydrates, 0
fat and 0 sugar: the perfect
energy source. In addition,
the American Heart Association
concludes, dietary ber from
whole grains, as part of a
healthy diet, helps reduce blood
cholesterol levels and may lower
risk of heart disease.
GlUtAmine
It can take several hours
to days for the amino
acid glutamine to return
to normal levels in your
body after the stress
of exercise. In the case
of bodybuilders, long
distance runners and
other extreme athletes, intense training may
prevent plasma glutamine levels from returning
to normal, thus preventing adequate recovery.
According to the University of Maryland Medical
Center, low glutamine levels adversely affect your
immune system; this is why distance runners
frequently catch colds after races.
cAffeine
Caffeine is a known
stimulant as it helps to
boost your metabolic
rate as well as increase
mental alertness.
However, NPC gure
competitor Nadine
Manfredi says, Caffeines
major benet may lie in
the reduction of lactic
acid buildup as muscle
glycogen is depleted.
A University of Illinois
study found that 300 mg
of caffeine taken prior to
a workout reduced the
amount of burning felt by
subjects in the study.
Green Tea
Of the three main tea variations green, black and oolong green
tea, composed of unfermented tea leaves, has the highest level
of antioxidants. It also contains caffeine as well as other alkaloids
such as theobromine and theophylline, which contribute to its use
as both a mental and a metabolic stimulant. In addition, green teas
antioxidant properties have been shown to reduce the risk of heart
disease.
Berries
Low in sugar, blueberries,
raspberries and strawberries
are rich in antioxidants.
Eating just less than a cup of
mixed berries daily for eight
weeks was associated with
increased levels of good
HDL cholesterol and lowered
blood pressure, two positives
when it comes to heart
health, according to a study
of 72 middle-aged people
published recently in the
American Journal of Clinical
Nutrition. Included in the
mix were strawberries, red
raspberries and bilberries.
8
Green synerGy
This blend of greens, antioxidants,
fruits and ber is made from all natural
ingredients. Max Green Synergy benets
your digestive, immune, gastrointestinal
and cardiovascular systems. Matt Cooper,
Certied Fitness Nutrition Coach at Max
Muscle Marin, says, For both myself and
my clients, Max Green Synergy works
wonders! I recommend getting as much nutrients as possible from
whole foods, but adding Green Synergy as an insurance policy is
a great idea, especially if you cant afford to be sick this holiday
season. I know I cant. MS&F
12
salmon
Our bodies are not able
to make the Omega-3
fatty acids found in
salmon. MayoClinic.com
reports that consuming
salmon offers a variety
of healthy benets, including reducing the risk
of heart disease. Additionally, the University of
Maryland Medical Center concludes that salmon oil
could reduce the risk of colon cancer or prevent it
from getting worse in people with the disease.
9
TomaToes
Not only are tomatoes loaded
with vitamin C as well as other
vitamins and minerals, but they
also have the highest levels of
lycopene, an antioxidant that
studies have shown help reduce
the risk of cancer. University of
Montreal researchers found that
lycopene, provided mainly by
tomatoes, was linked to a 31
percent reduction in pancreatic
cancer. Additionally, lycopene,
unlike nutrients in most fresh
fruits and vegetables, has even
greater bioavailability after
cooking and processing.
10
*
M
a
x

G
r
e
e
n

S
y
n
e
r
g
y

g
e
t
s

a

n
e
w

l
o
o
k

i
n

2
0
1
3
!
*
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
sports beverage to ensure that your body is getting what it needs to
maximize performance.
Gluta-Matrix is turbocharged glutamine!
EXCLUSIVELY AT:
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. Effects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status in
trained 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 in
malnourished abdominal surgery patients in the preoperative and postoperative periods. Nutrition. 2009;25:920-5.
*
Your Solid Nutritional Foundation!
our Solid Nutritional Foundation!
Copyright Susan Irby, the Bikini Chef
2012 By Susan Irby BIKINIKITCHEN

Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in
healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
Quinoa,
Sausage
Stufng with
Cranberry
and Sage
(Serves 8)
1 cup quinoa
2 cups water (or vegetable or
chicken broth)
1 tablespoon unsalted butter
1 medium yellow onion,
chopped
2 cloves garlic, chopped
pound Italian sausage
pound Italian turkey
sausage*
15 medium sage leaves,
chopped
tablespoon chopped fresh
thyme leaves
to 1 teaspoon sea salt
1 teaspoon ground black
pepper
cup roughly chopped toasted
walnuts
cup dried cranberries
1. Make quinoa by bringing quinoa
and water (or broth) to a boil over
high heat in a medium stockpot or
saucepan. Once boiling, cover and
reduce heat to medium low. Cook
for 15 minutes or until the liquid has
been absorbed. Set aside, covered,
until ready to use.
2. In a large saucepan, melt butter
over medium heat. Add onion and
garlic and saute 1.5 minutes. Add
Italian and turkey sausage and cook
until browned, breaking up with a
wooden spoon during the cooking
process.
3. Stir in sage, thyme, cooked
quinoa, salt and pepper until well
combined. Stir in walnuts and
cranberries.
4. Serve as a side dish or stuff
cooked Cornish hens or turkey and
serve on a platter.
*NOTE: If Italian sausage is not
available, add tablespoon Italian
seasoning to the recipe when adding
in the turkey sausage.
STUFFED
Nutritional
Information
Per Serving
Calories: 333.2
Fat: 19.0g
Carbohydrates: 28.0g
Protein: 14.5g
Fiber: 3.2g
Sodium: 274.2mg
M
ost of us tend to eat too much at holiday dinners and leave the table feeling
like an overstuffed jelly roll. No matter where you are from, the traditional
stufng at your holiday dinner is probably lled with bread. Cornbread,
cubed day-old bread, bread crumbs layered with spices and seasonings,
these starchy stufngs settle into your belly after the meal waiting for a long winters
nap ghting to be digested with all the other starchy side dishes you consumed.
This year, replace the heavy bread stufng with an incredibly delicious high-ber
one that helps you digest the dinner and avoid that overstuffed feeling. Satisfying with
sweet dried cranberries, crunchy super-food walnuts, savory fresh herbs of thyme and
sage, this quinoa stufng maximizes protein by adding lean turkey sausage and Italian
sausage and helps digest your entire holiday meal with high ber content. Embrace
this tasty, healthy holiday dish and walk away from the dinner table feeling energized
enough for a family walk around the block! MS&F
*For more delicious quinoa recipes, get Susans new book, "The Complete Idiots Guide: Quinoa Cookbook" now available on Amazon.com.
deliciously
NoGii.com
Try our other great-tasting NoGii Bars: Kids, Paleo, Super Protein & DLites!
Follow us online
For Wholesale Inquiries
call 1.800.447.4795
D
o you have a special occasion coming
up and want to look extra slim? Want
to kick-start your diet and exercise
routine? Is your plumbing a little
backed up? Max Muscle's Cleanse &
Lean (C&L) is a fast and easy way to drop those
last few pounds, slim up your midsection and clean
out your colon. Get ready for a good cleanse and
to get lean.
C&L was developed to relieve digestive issues, as
well as a way to remove excess water and waste
from your body. It contains scientically supported
ingredients including cascara, senna, turkey rhubarb
and aloe vera to increase bowel movement; psyllium
to provide ber, and slippery elm to coat and soothe
the digestive tract.
The brilliant part of the C&L herb and plant extract
blend for cleansing the colon is its balance. The
ingredients are not just laxatives, which can have an
unpleasantly severe effect, they serve many other
important functions.
For example, some ingredients soften the stool
while others decrease bowel irritation. Ingredients
like senna are classied as antharaquinones, under
CUTTINGEDGE By Ali Van Heusen and Lisa Moretti
Max Muscle Sports Nutritions Cleanse & Lean is just what the doctor
ordered when it comes to a good and healthy cleanse. Containing safe and effective
herbs such as fennel, dandelion and aloe vera, this product will help give you the
cleansing and weight loss results youve been looking for.
HERBS
cleansing
Good for the body
and maybe even
the soul, clearing
out toxins and
accumulated waste
helps improve your
health, your skin,
your mood and
your thoughts.
Under
the Scope
When toxins get into our cells, they
create problems and inammation,
which blocks regular ow in and out
of the cells of nutrition and waste.
Inammation inside the cells also
affects many of the organelles within,
like our mitochondria, which are
the energy-generating stations of the
body. Impaired mitochondrial function
interrupts the Krebs cycle, which in turn
depletes how much energy the cells
have, the tissues of the body have and
the organs made of those tissues have.
When you factor in how many toxins
through chemicals in our food, air
and environment your body is trying
to process, you can see that your
systems can become overly taxed. Our
bodies were not designed for continual
concentrated pollution exposure, so
our bodies become less efcient at
moving out the trash. The most glaring
example of this kind of slowdown is in
the digestive system. Not only do we
have a buildup of waste in our gut, but
it also decays, creating bloating and
greater toxicity, which is transported by
the bloodstream throughout the body.
In an effort to protect itself, the body
stores fat, loses its natural balance of
healthy ora and allows some of our
naturally protective microorganisms to
run rampant and out of control.
Cleansing offers an opportunity to
reestablish a healthy balance in your
gut, in your bloodstream and in your
cells. Specic herbs, minerals and
vitamins are useful for ushing out waste
and toxins. The combination in Max
Muscle's Cleanse & Lean is designed to
gently clean accumulated waste, ush
excess water build up and soothe and
rejuvenate intestinal lining tissue in just
48 hours.
Its important to know whats in your
cleanse product. Customer Lea Lashey
was looking for a product she could use
for a quick three-day cleanse. Visiting
the Max Muscle store in Rockwall,
Texas, she learned about the ingredients
in Cleanse & Lean. She says she likes
this product for herself and recommends
it to her friends.Its natural not
packed with chemicals and unknown
ingredients that could be harmful to my
body, she shares.
the stimulant laxative category. But
they also keep more water in the
intestinal contents, which produces a
softer bulkier stool, making it easier to
pass and reducing diarrhea. Slippery
elm has been used in North America for
centuries to treat both constipation and
diarrhea. It is thought that slippery elm
has demulcent properties, which means
that it forms a soothing lm over the
surface of mucous membranes (i.e. the
inside of your intestines).
Psyllium, a soluble ber, has been
studied extensively and shown to
relieve constipation. And, unlike some
other ber supplements such as wheat
bran, psyllium generally does not cause
excess gas and bloating. So, as you
can see, this coleretic blend is not only
extremely effective, but gentle as well.
The diuretic component of C&L was
just as thoughtfully designed. Dandelion
is a natural diuretic that increases
urine production by promoting salt and
water excretion from the kidneys. It
has been shown to improve digestion,
has antioxidant properties and has
an advantage over other natural and
synthetic diuretics. Dandelion is a source
of potassium, a crucial component
of electrolyte balance, which is often
depleted by other diuretics. Horsetail is
recognized as a diuretic by professional
herbalists and has been shown to help
increase calcium absorption in women.
Finally, barberry, for which medicinal
use dates as far back as ancient Egypt,
helps to increase the diuretic effects of
dandelion and horsetail.
C&L provides a quick and easy way
to cleanse your system and reduce
bloating and water retention. It can help
you bounce back from an overindulgent
weekend, give you a clean start for
a new, healthy eating and exercise
routine; or, help drop those last few
pounds for a special occasion. But, you
should not use C&L as a permanent
weight loss solution. The results you
get will be temporary. You may be more
likely to maintain the initial weight
loss by following your cleanse with a
balanced diet high in nutrients and low
in fat and salt. So, again, this product is
designed as a quick x, not a permanent
solution.
You should consult your health care
provider before taking C&L to check
for interactions with prescription
medications, especially if you are
currently taking a prescription diuretic,
alone or in combination for high blood
pressure; if you are currently taking
antibiotics, particularly a quinolone like
ciprooxacin or levooxacin; or if you are
taking Lithium. Although unlikely, there
are some possible interactions between
a few of the ingredients in C&L and
these medications, though this is not an
exhaustive list.
Once you have the OK from your
health care provider, start by taking one
capsule to determine tolerance. Effects
may take up to 12 hours, so wait, and
if necessary take two capsules per dose
as needed for regularity and bloating.
Do not exceed four capsules per day. I
usually recommend my clients to try one
C&L capsule after dinner, on a weekend
they dont have much planned. This way,
12 hours has usually passed by the time
they wake up, they can see how their
body reacts and take more if necessary.
See your local Max Muscle Sports
Nutrition staff for more information and
to get started on C&L. MS&F
Important Tips
For a Successful Cleanse
1
Add more soluble ber during cleansing! Fiber and Cleanse & Lean
work together. Fiber acts like a mop gathering up toxic materials released
and helping to sweep them out of your body.
2
Drink more water than you usually do! Bloating is often a result of
festering bacteria from backed up food in our bodies that is fermenting and
sending out poisons through our bloodstreams. Water helps to ush the toxins
in your body and even dilutes their concentrations during the detoxication
process.
3
Bring down your toxic load! Opt for organic and pesticide-free foods so
you have fewer toxins in your body. Dont forget about the psychological
toxins, too. Dont schedule your cleanse during a high stress time. Instead,
consider taking some personal down time and be sure to support your body
with exercise while youre cleansing.
THE NEW HYBRID PROTEIN
Like everything in life, things evolve and your protein powder is no different. With the escalating cost of whey and milk based
proteins causing consumers to cringe, the Product Development team, headed by chief researcher Dr. Phillip Harvey, was tasked
with two main objectives. Formulate a protein that would perform for our customers and exceed their expectations in terms of
quality, efficacy and taste. Second - deliver it to our customers at a lower cost.
After nearly 8 months in Research & Development, Max Muscle Sports Nutrition is proud to introduce the next evolution in protein
technology and performance, C.O.M.P which stands for Composite Oligomeric Matrix Protein!
C.O.M.P delivers a precision hybrid of multiple high quality proteins featuring Whey Protein Concentrate 80% (WPC 80%). This
unique formula includes protein sources with long and short chain peptides comprised of all essential and non-essential proteino-
genic amino acids. In addition to WPC 80% which drives the C.O.M.P formula, the Product Development team included modern
and synergistic plant-based proteins including Wheat Protein Isolate, Pea Protein Isolate and Brown Rice Protein. You can expect
the same high quality that you do with every Max Muscle protein while at the same time benefitting from a more economical price
in order to make it easier to meet your daily protein requirements.
C.O.M.P is available in delicious Vanilla and Chocolate flavors. Coming Soon to a Max Muscle Store near you or at www.maxmuscle.com
EXCLUSIVELY AT:
You appear to be in good
health and active and dont see
why you could not use Emerge.
Since you mentioned you have had
issues with cholesterol, blood sugar
and thyroid, I would still recommend
you clear this with your physician.
The Emerge Product Data Sheet is
easy to download from our website
(MaxMuscle.com) and you can show
this to him/her. By the way, my mother,
who is 84 years old, uses Emerge in the
mornings and she claims it energizes
her for her morning walks. She also
does Zumba. Emerge is also gluten-
free.
I had a customer ask me
today whether the soy lecithin
contained in C.O.M.P. will raise
estrogen levels. Can you advise?
Michele Frank
Lecithin is derived from soy and
used during the instantization
process of the whey protein
concentrate (80 percent) raw material
in the formula. Technically, it is spray
dried during the instantizing process.
We specically use an instantized WPC
80, so C.O.M.P. will mix easily in water
without clumping. Since soy lecithin is
used, we have to list it on the Allergen
declaration on the label only for those
individuals highly allergic to soy. The
amount of soy lecithin in the product is
minute and, in my opinion, would not
raise estrogen levels in either women
or men.
I had a severe allergic reaction
this past Saturday to the
lemon lime Anabolic Recovery
Matrix (ARM). I am allergic to sh but
not shellsh. Do you use any kind of
Omega-3 product in this powder? Fish
base or sh oil? Also, is regular sh,
not shellsh, processed in your facility?
These questions are important. I
almost died. Thank you. Gina Zamora
There are no sh or sh oil
based ingredients in ARM. ARM
is processed in a facility that
does not process sh or sh oils. I hope
this information helps you. MS&F
Just wondering if ARM could
be considered gluten free.
Thanks for your help. PJ
No, ARM is not gluten
free since the glutamine
peptides are derived from
hydrolyzed gluten. There is still no
FDA regulatory denition of gluten-
free but the FDA is considering a
gluten-free food or supplement to
have less than 20 ppm (parts per
million) gluten per serving. Thats a
small amount, but not absolute zero.
We have not tested ARM for gluten
but I would predict the amount per
serving to be very very low.
I am not your normal reader,
but have a question. I
am thinking about adding
Emerge to my morning breakfast
routine. I am a 67-year-old active
senior; I work full time, go to
the gym 5 days a week and over
the past 5 years issues with
cholesterol, blood sugar and thyroid
have added 20+ unwanted pounds
to my 166-pound, 5-foot-4-
inch frame. I will not embrace
hunger but do eat sensibly, and
recently decided to go gluten free.
Question is, do you think that
this supplement would be a good
thing for a senior? Lorraine
maxmuscle.com
ASKDR.HARVEY By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Harvey? Email it to him at drphil@maxmuscle.com.
Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientic Ofcer for Max Muscle. A leading expert in nutritional
biochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 25 years.
Q
Q
A
A
Q&A with
Dr. Harvey
Q
A
Q
A
PLATINUM PREMIERE
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SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have
passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer
you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to
do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the
Food & Drug Administration.
HIGH PERFORMANCE NUTRITION
PACIFIC HERBS MUSCLE WIZ
EVOGEN JUGULAR NUTRASOMMA
TRU DERMA SSP NUTRITION
WHAT'SHOT
JUST IN TIME FOR THE HOLIDAYS
You already love your CLIF Bars, but now you can enjoy
three nostalgic avors: Peppermint Stick, Spiced Pumpkin
Pie and Iced Gingerbread. Note: these make great
stocking stuffers, too! Each seasonal avor delivers CLIFs
athlete-crafted blend of carbohydrates, protein and ber for
sustained energy. All three avors are made with organic
ingredients. Visit CLIFBar.com for more information.
SLEEP BETTER
CNS Black Nocturnal
Modulation Formula provides
GABA and a balance of other key
ingredients to support circadian
modulation for a deeper and
more restful nights sleep. CNS
Black also provides precursors to
support healthy levels of GH and
IGF-1 along with neuromuscular
optimization benets and promotes
maximum recovery from exercise.
COMING SOON to your local
Max Muscle store!
SPEED RECOVERY
If you've ever worked out
hard and felt the pains
of sore muscles the next
day, then you have to get
Max Glutamine. This
anti-catabolic amino acid
not only helps your muscles
recover faster, but supports the
immune system and allows for
more intense training sessions.
Find it at your local Max
Muscle store!
IT'S PERFECT!
The Perfect Weight Vest,
available in 20 lb or 40 lb, is
inspired by military body armor and
is fully adjustable with the ability
to add or take away weights to
adjust the level of workout intensity.
It ts snug and is exible so you
can do those explosive plyometric
movements with ease. The vest
boasts a highly visible reective
material for low-light conditions
and a contour pocket for a smart
phone or MP3 player. Prices start at
$79.95. Visit PerfectOnline.com
for more information.
HOLY GRAIL OF PROTEIN BARS
Without a doubt, Quest Bar by Quest Nutrition is popular among
tness enthusiasts, not just because every avor is delicious, but
because each bar has 20g of protein, is super low in carbs, high in
ber content, with zero sugar. Our favorite avors include Cinnamon
Roll, Chocolate Brownie, Mixed Berry Bliss and Vanilla Almond
Crunch. Visit QuestNutrition.com for more information.
COMPLETE PERFECTION
Max Muscle's C.O.M.P. delivers
an advanced precision hybrid
of multiple high-quality proteins
featuring Whey Protein Concentrate
(80 percent). This unique formula is
comprised of all essential and non-
essential proteinogenic amino acids
and is naturally rich in branched-
chain amino acids and glutamine.
C.O.M.P. comes in two delicious
avors (chocolate and vanilla) and
is ideal to use before exercise,
during exercise, after exercise,
in-between meals and as a bedtime
supplement. COMING SOON to
a Max Muscle near you!
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our
new social network, myMaxMuscle. Theres no
cost to join! Get connected with fitness minded
people just like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
Just Li ke You!
WEIGHT LOSS BREAKTHROUGH IN TARGETED FAT LOSS!
NEW
Trista Anderson
Team Max Muscle Athlete,
NPC Bikini Competitor
P
h
o
to
b
y
J. R
o
b
e
rt W
illia
m
s
WHATS IT GOING TO BE
THIS YEAR?
OLD YOU OR NEW YOU?
2013 MAXFORMATION CONTEST
Go to mymaxmuscle.com to get started today!
2012 Champion Amanda Freeseman lost over 60 lbs. on her journey!
WIN $25,000!

Winter Plan For: Fitness Success

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and other key synergistic ingredients

cup natural peanut butter

2012 By Susan Irby BIKINIKITCHEN

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