december 2011 issue max magazine

8/3/2019 DECEMBER 2011 ISSUE MAX MAGAZINE

1/68

FREE!Compliments of:

DECEMBER 2011 www.maxmuscle.com

GETLEAN!

pg. 56

Tasty &GUILT-FREE

HolidayDishes

pg. 50

5For Good!

ONLYTHEBESTYOUR GUIDE

TO CHOOSINGA PERSONALTRAINERpg. 30

CHANGEYOURBODY

CHANGEYOUR LIFE

BYE-BYEPSYCHMEDS

GIFTGUIDE9Sports Fanatic

9Glamour Girl

9Outdoor Guy

Eric 'Superstar' Coronado


2/68

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WWW.MAXMUSCLE.COM DECEMBER 2011

30 Choose CarefullyIf you're going to invest in a

personal trainer, make sure you

know what to look for!

HEROES36 More Top 10

Find out how these Max Muscle

customers changed their bodies

and their lives for the better!

IMAGE42 Food-Inspired Beauty

Products that beautify, but

might just make you hungry, too!

44 Rough & RuggedProducts for men who like

outdoor adventures.

46 Holiday Gift GuideStumped on what to get your

favorite guys and gals this year?

$%#%-"%2s)335%

22

30

CONTENTS

HEALTH18 Free At Last

There is a booming industry in

anti-anxiety and depression

medications. In many situa-

tions, meds aren't the final

answer. Find out how to kiss

those meds goodbye!

FITNESS22 Faces of Fitness

At MS&F, we love our diversi-

fied cultures and ethnicities.

Here's a closer look at the

many faces of fitness.

26 Best Back WorkoutFind out how Victoria Adelus

overcame degenerative disc

disease and won Max Muscle's

Best Back in America contest.

Plus, get a strong back in

seven moves!

18

44Check out these andother g reat gift idea s

for your loved ones!

46


5/68

3DECEMBER 2011WWW.MAXMUSCLE.COM

Cover Photography:James Patrick,www.jamespatrick.com

Models:Gyda Loveres and Shandi Hudson

Apparel:Elisabetta Rogiani,www.rogiani.com

Hair & Make-up:Alyssa Rosner

We got your back! Here are our

picks for gifts that make you go

ahhhh!

NUTRITION48 Bikini Kitchen

Forget the booze! Heres a

refreshingly festive recipe for a

sparkling mocktini.

50 Swap It OutFive exciting and guilt-free

dishes you can serve your

family and friends this holiday

season!

CUTTING EDGE56Weight Loss Made Easy

50

56

Max Muscle Sports Nutrition

has taken its popular Cleanse &

Lean product and added an

appetite suppressant to help you

get extra lean.

COLUMNS14 Forever Young

28 Pros Corner40 Better Life

54Ask Dr. Harvey

IN EVERY ISSUE4 Editors Note8 President's

Point

10 Contributors12 Feedback

20 Health Update

62 Hot Picks

For more information or to find the store nearest you, visit us online at

maxmuscle.com

AVAILABLE EXCLUSIVELY AT:

COVER STORIES

FREE!Compliments of :

DECEMBER 2011 www.maxmuscle .com

GETLEAN!

pg.56

Tasty &GUILT-FREE

HolidayDishes

pg. 50

5For Good!

ONLYTHEBEST

YOUR GUIDETO CHOOSING

A PERSONALTRAINERpg. 30

CHANGEYOURBODY

CHANGEYOUR LIFE

BYE-BYEPSYCHMEDS

GIFTGUIDE9Sports Fanatic

9Glamour Girl9Outdoor Guy

Eric'Superstar'Coronado


6/68


CAN YOU believethat 2012 is right

around the corner?Before I jump thegun and start talk-ing about New Year'sresolutions, lets talkabout 2011. Was it agood year? Did youget some goals ac-complished? Wereyou like Max Muscles2011 MaxForm LifeChallenge contes-

tants who decided that this was going to be the year they

got into the best shape of their lives and they actuallyfollowed through? These men and women learned thatweight loss success does not happen in just 10 minutesof exercise a day. They didnt fall for a eat-all-you-want-and-still-lose-weight gimmick. With the help of Max Mus-cle and with hard work and dedication, they shed thosepounds, put on lean muscle mass and learned how to usefood as fuel and not a crutch.

This month we feature the next three Top 10 runner upsin MaxForm 2011 contest (pg. 36-38). Of particular mentionis Eric Superstar Coronado. This guy might seriously beMax Muscles No. 1 fan! We cant thank him enough for hisenthusiasm, hard work and support! Thank you, Eric!

You don't have to wait until January 1st to start achievingyour fitness goals. If youve been wanting to get in shapethis year and learn how to eat and exercise right, we hopeyou will consider joining Max Muscles MaxForm 2012 LifeChallenge, which begins December 1st. The championtakes home $25,000 and will be featured on the coverof MS&F! Sign up via mymaxmuscle.com. In addition togetting the right knowledge from your local Max MuscleCertified Fitness Nutrition Coach, you might consider hiringa personal trainer. Dont just pick a stranger from the phonebook. We have some tips for you to consider so youll onlyhire the best (pgs. 30-32).

Also this month, get your taste buds ready because wehave five delicious recipes that cut the calories but notthe flavor just in time for your holiday dinner plans! Weeven enlisted the help of Lisa Lillien of the Food NetworksHungry Girl (pages 50-52)! And if youre stressed aboutfinding the right gift for the guys and gals on your list, checkout our holiday gift guide (pgs. 46-47). Enjoy the holidayseveryone!

Until next time,

LaRue Novick is Editor in Chief and Creative Director

of MS&F Magazine. E-mail her at [email protected].

LaRueNovick

Greg AtoyanTeam Max Muscle Athlete,

IFBB Professional



7/68


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Sean Greene is president of Max Muscleand executive editor of Max Sports & Fitness Magazine.

E-mail him at [email protected]

Publisher Joe Wells Enterprises, Inc.

Executive Editor Sean Greene

Editor-in-Chief/Creative Director LaRue Novick

Science Editor Phil Harvey, PhD, RD, FACN

Copy Proofreader Tariq Ahmad

Max Sports & Fitness Magazine210 W. Taft Avenue

City of Orange, CA 92865

(714) 456-0700

www.maxsportsandfitness.com

Max Sports & Fitness Magazine is published monthly by Joe

Wells Enterprises, Inc. and may not be reproduced without express

written permission, all rights reserved. No liability is assumed by Joe

Wells Enterprises, Inc. or Max Muscle regarding any content in this

publication. It is vital that before implementing any diet or exercise

routines, you must first consult with a qualified physician.

Max Muscle is not responsible for advertiser claims. Joe Wells

Enterprises, Inc. and Max Muscle do not promote or endorse the

use of steroids or other illegal substances. For more information

concerning diet and nutrition, recalled products, steroids and other

related products and issues, please visit the Federal Food and Drug

Administrations Web site at www.fda.gov.

We reserve the right to refuse advertising without explanation.

Contributing Photographers

Lisa Maiorana Abby Hoeffner Don Dona

Lisa Moretti Joe Wells Jessica Wyland

Susan Irby Alissa Carpio Jennifer Lee

Christina Vargas Victoria Adelus Danny-J

James Patrick Bruno Gregg EvansPaul Colletti Frank Fontanilla

Advisory Board

Contributing Writers

Rand McClain, DO Ron Higuera, DC, MS, ART

John Platero, CPT, RTSM Robert Goldman, DO, PhD

Gary Brazina, MD, FACS Charles Poliquin, BS, MS

THE 2012 MAXFORMLife Challenge officiallykicks off December 1st. For

those of you interested ingetting in better shape, Illgive you 25,000 reasonsto consider doing it now:the winner of this contestwins $25,000! Each year,thousands of Max Musclecustomers compete for achance to win $25,000 bygetting in the best shapethey can. Max Muscle

stores from across the country vote on who they think hasthe best before and after results between December 1st and

June 30th. That gives you 7 months to get in the absolute bestshape you can by learning to live a healthy lifestyle, one thatyou can continue on after the contest ends.

But, we arent just interested in helping you lose weightfor 7 months. This contest is about motivating you to learnhow to get in your best shape and stay in your best shape bymaking this a lifestyle change! Max Muscle Certified FitnessNutrition Coaches are available at all Max Muscle locations tohelp contestants learn how to eat, what supplements to takeand why they are beneficial.

We also have an online community (mymaxmuscle.com)with more than 20,000 fitness-minded people offering supportand encouragement. If youve been wanting to make a change

and really get into shape, nows the time to get started. Formore information go to maxmuscle.com and find out how!

IFBB PRO CHRISTINA VARGASJOINS TEAM MAX MUSCLE!Max Muscle is very pleased to announce that IFBB ProChristina Vargas has joined our team of professional athletes.Christina recently won her first pro show at the Houston Probeating out many of the top professionals competing in theIFBB today. Her 5-foot frame is perfectly proportioned anddisplays the kind of symmetry most competitors aspire toachieve.

Christina is excited to be a part of Team Max Muscle. She

loves the new flavors of MaxPro and is working with our teamto put out some videos of her recipes (Christina loves to cookand mix up healthy recipes to make dieting exciting). You cancheck out Christinas story at maxmuscle.com or chat withher on mymaxmuscle.com. Also, read her first column in thisissue (page 28).

Enjoy the holidays!


11/68


12/68

0 WWW.MAXMUSCLE.COM DECEMBER 2011

James Patrickearned hisbachelors in journalism from the

University of Arizona and has beena contributing photographer and

writer for multiple fitness publications

throughout the United States, Canada

and internationally. He has received

multiple ADDY Awards from the

American Advertising Federation for

color photography. His photography

work and regular writings appear on his

website at portfoliopatrick.com.

Lisa Maioranahas been afeatures and beauty contributor for

MS&Fsince 2006. Her work has also

been published in Romantic Homes

and Parenting OC magazines. Full of

personality, she takes on each new

writing experience like an artist with a

paintbrush. She loves to be creative

and has a flair for the imaginative. In

her spare time, she loves to research

fashion trends and work out.

Alissa Carpio has 10 yearsexperience as a personal trainer. She'scompeted in bodybuilding, figure and

fitness since 2003, and is a national-level

NPC Fitness competitor. Alissa coaches

competitors and provides online personal

training services. She has a BS in sports

management with an emphasis in fitness

and wellness. Alissa lives in Northern

Virginia with her husband, Dave, and their

2-year-old son, Joel. Find her online at

alissa.net.

Photo

byJenVenegas

Maria Kanggraduated with twobachelor degrees and is the founder

of Fitness without Borders, a nonprofit

promoting fitness, education and

leadership for kids in underprivilegedcommunities. Her fitness background

includes being a personal trainer, group

exercise director, fitness manager,

freelance writer, fitness blogger and

social entrepreneur. Visit her online at

mariakang.com or receive daily fitness

motivations on fitnesscure.com.


maxmuscle.com


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22

Double the Win!Mid USA Champions, Kim McMurren andRodney Garcia, franchisees of the MaxMuscle in Greeley, Colorado, made historyby becoming the first couple to win overalltitles in a bodybuilding competition onAugust 13 in Albuquerque, New Mexico.Kim won 1st place in the middle-weight

class and Rodney won 1st place in the lightheavyweight class as well.

Making Friends

Max muscle has encouraged me to loseweight and be fit. During the 2011

MaxForm challenge, I made many friendsalong the way. We all encouraged eachother during the contest. I met Troy (picturedhere) in person while I was on vacation inHuntington Beach, Calif., which is Troy'shome town. We got to work out togetherat Gold's Gym and we shared different

workouts and I got to visit two local MaxMuscle stores. Thanks to Max Muscle'sMaxForm contest, I made a new friend andI made the top 10 and came in 7th place inthe nation. Thank you Max Muscle and thankyou Joe Wells, founder of Max Muscle.

Eric 'Superstar' Coronado, Calif., via email

Road to RecoveryOn May 3, 2011, I was on mounted patrolin Iraq when the vehicle I was in was struckby a roadside bomb. After I was pulled fromthe burning vehicle, I didn't know how badly

I was injured. I didn't realize that my helmetwas acting as a compression bandage and

Picture ofthe Month!

I am so happy to be a part of the November issue of MS&F magazine! Although I didn't take 1st place inthe MaxForm 2011, it reminds me of how much I overcame in my own personal struggle with weight loss.

I am so excited for all the newcomers who are ready to transform their own lives in the MaxForm 2012!

Erin Keith, Bettendorf, Iowa.TAKE YOUR PIC WITH MS&F AND SEND IT TO US!

GOT 30MINUTES?TRY THIS

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SUPERSPUDS(Recipe inside)

The ScienceOF HAPPINESS

DON'T MISS THIS!

How You Can Achieve It!

COOLTHE

BURN!pg.54

SimpleWaysTo Stay

on TrackThis

HolidaySeason

pg. 49

8

MEET OURMAXFORM

TOP 10FINALISTS

pg. 32

Lives Forever Changed!

Thanks MS&F!Last year I never would have

imagined anyone would

EVER want to take a picture

of me, never mind put it

on a magazine cover! The

opportunity you provided me

has motivated and inspired

me to have the confidence in

myself to push even further

and be more courageous in my

day-to-day life.Alexandra LaChanceMS&F's November's cover model


15/68


MAX MUSCLE INTERNATIONALFernando Olsen took former Ms. Olympia, Yaxeni

Garcia, on a tour of Kamakura, one of Japan's most

famous tourist attractions. Yaxeni, who recently took 2nd

place at this years Olympia in Las Vegas, Nevada, spent

a week doing seminars and guest posing to help promote

Max Muscle Sports Nutrition. Fernando is pictured

here with Yaxeni and friends! Thanks for flying the Max

Muscle colors out there in the land of the rising sun and

for celebrating two decades with the world leader in

sports nutrition!!

Brian Bullman, MMSN International Sales Manager, via email

TALK

TO US

when I removed it, I lost consciousness. Ihad suffered severe brain trauma as wellas some spinal injuries. After a coupleof months of rehabilitation and therapy, Iwalked into the Max Muscle in Fayetteville,NC. At the time, I was using a cane andcould not control the trembling in both myhands and my head. I am also blind in theright eye. I knew that the only way to come

ONLINE

BUZZ

We want to hear from you! Send comments, photos,

questions, likes, dislikes to [email protected].

We asked: What has helped you the mostto get through a plateau in your training, diet orweight loss journey?You answered:

s Constant motivation Poppa Greenes Better nutrition in both Quality & Timing!

Collin Andersens Setting a new goal The Sweaty Betties

We asked: Who's working out Mondaymorning bright and early? What are youtraining?You answered:

s Heck no! I go after work in evenings. I'mdoing cardio, stair master and elliptical. Tas Bar

s Me :) Not too early, 9:30 a.m. I'm training

biceps & back, abs & cardio. TanyaKirkpatrick Caseys Starting at 5:15 a.m. Turkish Get Ups

Jennifer Wallers CrossFit class at 6 a.m.! Getting ready for

another 5K. :) Tanya Davis Morses I'm going into mad scientist mode and

getting ready for my upcoming fight onOctober 22. Dano Marcus Moore

s Cardio..chest and tris...stoked! Sally

McCollum

I WAS STABBED15 TIMES!

On October 1st 2010 outside of a club in

Sacramento, I jumped in to help my friend

who was surrounded by 8 to 10 guys who

were trying to start trouble. The guys quickly

scattered and with the adrenaline rush, I didn't

remember feeling a thing. I just stood there with thethought of just walking back to the car to go back

home. But then I felt blood rushing down my face

and I felt a strange feeling in my lungs as the security

yelled, "He got stuck!

I started panicking, realizing I had been stabbed.

I was then put in an ambulance and rushed straight

to the hospital. As I lay there and looked at all the

doctors and nurses working on me, I felt as if I was in

a movie. I was in disbelief at my situation, but knew

that with God by my side, I was not going to go.

When I woke up the next morning, I was told I

had been stabbed 15 times. I was hit in the lungs,

the liver, all over my back, sliced on top of my head,

mid chest, close to my spine and my stomach. After

2 weeks of being in the hospital, I was finally well

enough to go back home. Despite the pain, I kid younot, all I could think about was when I was going

to be able to work out again. ... I decided that once

I got approval from the doctors to train, I would

bounce back and compete in a bodybuilding show

that was just five months away.

With zero experience at doing bodybuilding

competitions, I sought all the help I could get.

Luckily, one of my friends who competed in

bodybuilding told me about his coach, Kenny Tali,

who also runs Max Muscle in Walnut Creek. I

decided to do some research and was extremely

impressed by his accomplishments as a prep coach

and wanted to give it a shot. Seeing that I was

passionate, Kenny was confident that he could get

me into contest shape with 10 weeks of preparation,despite what many others thought.

After those 10 weeks of intense workouts and

dieting, I went on stage for the first time of my life

and won 2nd place. From that point, I just fell in love

with bodybuilding.

On November 5, a year and 1 month after the

stabbing incident, I was back in the city where I

nearly lost my life, but as a stronger individual. I

stepped onto the stage at exactly 154 pounds and won

both novice and open as the lightweight champion.

I couldn't have done it without the support of my

family, my team and the coaching of Kenny Tali. I

know this is only the beginning of my journey and am

confident that with Gods help I can do anything.

Ariel Alberto, 24, Richmond, California, via email

back was to become physically activeonce again and to support my bodywith the proper nutrition.

That is why I came to Max Muscle.I needed someone who was goingto give me advice and Bill Porter andhis staff did just that. I no longer use acane and the trembling in my handshas stopped. I exercise on a daily basisand use MaxPro, GlutaMatrix and 2TX.And since I was having trouble with mysleep patterns, Bill recommended ZMA,which has helped increase the qualityof sleep and increased it from 3 hoursto more than 6 hours currently. MaxMuscle has been instrumental in myrecovery process and has helped giveme the motivation and drive to continue

my workout routine.Daniel Prigge, Fayetteville, NC, via email

Aw Shucks!

I LOVE this magazine! I read it coverto cover! So many tips and inspiringarticles. Thanks!

Jessica Vinall, via Facebook

MM Products PropsI just wanted to thank you guys

for helping me have an amazing

workout today. Your products are

sick and my performance was

unreal. Thanks again.

Brandon Frantz, via Max Muscle FB page

I have used Max Muscleproducts for years! I attribute a

ton of success to your wonderful

supplements. Thank you for your

support and products!!

Allie Downs, via Max Muscle FB page


16/68


By Joe Wells, Max Muscle Founder

and CEO


maxmuscle.com


IN ALL THE HUSTLE, MAKE TIME

FOR YOURSELFI JUST DONT HAVE TIME! We have

all used this popular excuse when we

are asked about almost anything we

have not done yet. Its the mantra of all

excuse givers and unless youre one of

the rare perfect people on the planet,

then youve used this excuse.

There are some things, of course,

that we always need to make time for,

such as going to work or we risk losing

our job. This is simply not an option,

so we make time to go to work. We

make time for things that we prioritize

as very important in our lives. I believe

everyone would agree with that

statement.

Another com-

mon statement

that we hear often

is, There is noth-

ing more important

than our health. I

am sure most of you

would agree with

that statement. In

fact you could easilyargue that if youre

not healthy, you are

going to have a hard

time getting to work

or focusing on your

other priorities, such

as your friends and

family.

I'm sure everyone

would agree that we

simply need to make and find the time

to take care of ourselves. It should be

our highest priority, because it enablesus to make sure that we have the ability

to focus on all of our other priorities.

Here is a list of ways that we can free

up an hour a day to make sure we

focus on our health and fitness.

WAKE UP EARLIER. It takes about two

weeks for your body to get used to

waking up earlier, but once you get

used to it, you will love getting your

workout done first thing in the morning.

GET OUTSIDE FOR A WALK. Instead of

melting in front of the TV every night,

make some time to take a nice walk

with your significant other, and if you

have a dog, he will love you for this.

Seriously, just walk whenever you

can. There are times when we can walk

short distances instead of driving in the

car. I love to walk my kids to school or

halfway. It gets my blood flowing in the

morning and I can spend some quality

time with my kids.

UTILIZE YOUR LUNCH BREAK. When you

are at work take some time during your

lunch break to work out or go for a

walk.

HELP EACH OTHER.

Have a talk with your

significant other and

arrange times for each

to help out so that you

can both find time to

work out.

There really is no endto the ways you can

find time to exercise.

I believe the true

message here is that

we really cant afford

not to find the time. I

have always believed

that you must get a

little bit obsessed in

order to get yourself

to make something happen. Get a

little obsessed about your one special

hour per day. You can't tell me thatyou aren't worth one hour a day that

is dedicated to a healthier, happier

you. For that hour, you can run, walk,

do yoga, box, work out or do anything

you want to do to help you get in better

shape.

Life is nothing more than precious

time and anything we can do to

enhance our quality of life and extend

it should be considered The Highest

of Priorities.

Make time for yourself today!

MS&F


17/68

GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!


My Max Muscle endurance stack helps medominate opponents. While conquering you

and the single track on my mountain bike,

ENDURO MAX keeps me properly fueled and

hydrated through tough terrain and many

many miles.ARM helps me leave you in the

dust and while youre in pain the next day, I

am back at it, recovered and feeling amazing.

When you walk onto my dirt realm, you betterstep back because usingXTINGUISHER

gets me jacked to take opponents off

my track.

If you really think you can beat me, bring it.

I know who's got my back:

MAX MUSCLE.

-Laurel DarrenExtreme Athlete,

Powered by Max Muscle


18/68


By Linda Hepler, BSN, RN

STEM CELLS FOR MS?Scientists are getting closer to a stem celltherapy for multiple sclerosis (MS), a diseasethat attacks the brain and spinal cord. MS iscaused by damage to the myelin sheath, aninsulating material that coats neurons (nervecells) and allows them to signal effectively.

MS causes symptoms in many parts of thebody, including the muscles, bowels, bladder,eyes and brain.

Scientists from the University of RochesterMedical Center and the University atBuffalo recently isolated a specific type ofstem cell from the human brain to becomeoligodendrocytes, a type of cell that makesmyelin. Stem cells are biological cells that candivide and differentiate into specialized typesof cells.

In the study, the scientists injected the stemcells into the brains of mice born without

myelin. Three months later, the cells hadbecome oligodendrocytes, and had coatedalmost half of the brains neurons with myelin.

In addition to the potential for treatingMS by injecting stem cells to create myelinin the brain, the treatment may help withother diseases that are related to myelin loss,such as cerebral palsy, diabetes, high bloodpressure and some types of stroke.

LOVE BUGDo you feel as if your car is part of who you

are? If so, you may be more likely to have

an accident, according to researchers from

Temple Universitys Fox School of Business

in Philadelphia.

The study, called Aggressive Driving: A

Consumption Experience, investigates the

relationship between personality, attitudes

and values and aggressive driving behavior.

Aggressive driving causes as many as two

thirds of fatal accidents in the country.

The study found that those who perceive

their car as an extension of their self identity

tend to drive more aggressively. And those

who were excessively materialistic, or

valued their possessions more than most,

were more likely to drive aggressively.

These people were more likely to engage in

risk taking and more incidents of breaking

the law while driving, which corresponds

to more accidents.

A ColorfulMessageWant to increase childrens

acceptance of healthyfruits? It may be as simple

as presenting the fruit in

colorful bowls, according to

research from the Cornell

Center for Behavioral

Economics in Child

Nutrition Programs (BEN).

The BEN Center has

analyzed different school

lunchroom layouts and

found that putting fruit

in multi-colored bowls

increased sales by 104percent. This study, and

other research by BEN is

expected to go the distance

in helping schools to

identify simple, cheap and

effective tools to encourage

children to choose more

healthy food.


19/68



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certified growers. We buy only 100% North

American Organic Seed where the climate, growing

conditions and practices are closely regulated.

We only cold press our oil and never use super

heat. We never ever filter the oil and we never

process the oil. Max Flax Oil is pure, unrefined,

unfiltered and unbleached. We smash the seed

and put it directly the bottle and deliver it. We do

not carry any flaxseed oil in inventory. We feel

mother nature has it right... from the seed to the

bottle - PERIOD! Max Flax Oil is 100% USDA

Certified Organic, Certified Organic by QAI and

Certified Kosher.

Why is MAX FLAX OIL betterthan the flax oil you are using?


20/68


Kiss Those Psych Meds

Many people

are weaning

off depression

and anxiety

medications to get

to the root their

problems. Its not

something to try

cold-turkey, but

here are some tips

for determining if

youre ready and

how to get happy.

goodbye!By Lisa Moretti

M

ore than having just a bad week, depression

is a very real condition that can leave youfeeling sidetracked from your life. There areserious psychiatric conditions that require

medical interventions to change the brains chemistry,but the fast-draw-from-the-hip response of prescribingpharmaceuticals for even the slightest case of the bluescan have disastrous consequences. According to WebMD,here are some of the common symptoms people withdepression experience daily for an extended period of time:s difficulty concentrating, remembering details and making

decisionss fatigues feelings of guilt, worthlessness, helplessness, emptinesss

feelings of hopelessnesss insomnia, irritability, restlessness

s excessive sleepings

loss of interest in activities or hobbies once pleasurable,including sexs overeating or appetite losss thoughts of suicide, suicide attempts

Dr. David Sack, CEO of Promises Treatment Center,notes that antidepressants serve a purpose: they relieveacute symptoms quickly and they can often hold deepdepression at bay. He cautions, When people come outof depression their nervous system remains vulnerable tostress for at least one year. During this time they are muchmore likely to get depressed again.

Antidepressants are the fourth most commonly pre-scribed pharmaceuticals in the United States according to

IMS Health, a company that analyzes the pharmaceuticalindustry, and they pull in about $9.9 billion a year. Accord-


21/68


ing to the National Institute of Mental

Health, close to 15 million people in

the United States suffer from major

depression and another 40 million live

with anxiety. Records show that Amer-

ican use of antidepressants doubled in

the last decade!

To be sure, just get over it is not

the solution to depression. However,

at the other end of the spectrum, yourphysicians cure can be worse than

the disease and can often lead to a

domino effect of more medications

to deal with the side effects.

Medication Madness by Dr. Peter

Breggin (breggin.com) provides more

than 50 fascinating, frightening and

dramatic cases in which psychiatric

medications played a role in suicide,

murder and other violent/criminal/

bizarre behaviors.

Dr. Sack notes that most people

stop antidepressants and anti-anxietymedications because of the side

effects: massive weight gain, sexual

dysfunction, emotional blunting and

total loss of motivation. But stopping

medications too fast can result in

severe anxiety, nightmares, insomnia

and agitation, according to Dr. Sack.

Come On, Get Happy!Many people are now looking to

reclaim their lives, but getting off

depression or anti-anxiety medications

can be tricky! Dr. Tara Peyman and Dr.Sara Gottfried, both integrative

physicians, agree that the first

step is to acknowledge and

address why medication

was begun. Dr. Peyman, a

naturopath at Arizona

Natural Health Center

who specializes in

the treatment of

bipolar disorder

and mental illness,

recommends talking

with your doctor aboutyour goals. If your doctor

isnt sympathetic find

a new doctor! She also

counsels people to write down their

questions before a visit. Doctors often

express frustration that their patients

dont bring up the true reason they

came in until the doctor believes the

appointment is finished and is walking

out the door. So, be prepared and also

be prepared for some resistance.

Dr. Gottfried, a Berkeley, Calif.

gynecologist, also recommends

finding and addressing hormonal

imbalances that may be causing

depression. She points out that

women are more than twice as likely

to be treated for depression, which

suggests hormones may be an

underlying cause. Dr. Gottfried also

encourages her patients to find and

treat their nutritional deficiencies and

food allergies as both of these can belinked to anxiety and depression.

Surprisingly, gut inflammation is

linked to depression. The gut is often

called the second brain and when

its broken by foods like gluten and

casein (two common food allergies),

neurotransmitters are impaired. You

can try an elimination diet or food

allergy testing to determine how your

body reacts.

Dr. Michael Wald of the Integrated

Medicine and Nutrition Clinic in New

York uses several laboratory teststo determine if patients are ready to

transition from medications. He tests

urinary amino acids for neurotransmitter

levels, salivary melatonin levels, red

blood cell magnesium and does an

overall evaluation of nutrition, sleep

habits, exercise habits, thyroid function

and blood sugar. He often turns to

custom formulations of amino acids

made by compounding pharmacies to

rebalance and restore hormones and

neurotransmitter levels.

A big handful of

cashews provide between

1,000 and 2,000 mg of

tryptophan and canwork as

well as a prescription

anti-depressant!

Its All In Your HeadAt the Physicians Institute,

doctors from around the world

learn a precise protocol to

interrupt the electrical impulses

in the bodys circuitry that

transmit signals resulting in

pain, addiction, anxiety andchronic distress all without

drugs or pain. They have been

very successful in reversing

bipolar disorder, depression and

anxiety. Fisher Wallace Labs

(fisherwallace.com) manufactures

a home-use device that has been

cleared by the FDA since 1991

and has more than 90 studies

behind it. The device uses radio

frequencies to stimulate serotonin

and dopamine production in just

20 minutes a day. Of specialinterest, the product is being

used by the military to help

alleviate Post Traumatic Stress

Syndrome (PTSD).

Got a Drug Question?Dr. Curtis Alexander is a doctor

of pharmacy. He maintains a

helpful website (ask-curtis.com)

and readily answers questions

submitted to him as quickly

as possible. Not one to readily

dismiss home remedies because

they arent backed by clinical

research, Dr. Curtis offers people

a valuable service and thoughtful

evaluation of their questions.

Dr. Curtis also recommends

natural therapies like SAM-e and

exercise for depression. In all, he

has a wealth of knowledge just

waiting at your fingertips.

Get Good Rest!Dr. Steven Park, an Otolaryngolo-gist and respected author, notes

that many people with anxiety

and depression arent getting

good sleep. Lack of restful deep

sleep can trigger hormonal and

other biochemical changes.

Many sleep medications actually

suppress deep sleep making the

problem worse. If you are wean-

ing off of depression medications,

be particularly attentive to your

sleeping patterns, says Dr. Park!


22/68


Dr. Barry Sears, author of the Zone Diet series andother bestsellers, has spent the last 30 years researchingthe interplay between diet, hormones and health. In hisresearch he has found that hormonal responses to foodswe eat can cause inflammation. Cellular inflammationdisrupts hormonal signaling necessary for daily activities,both physical and mental, he said. He helps peoplereinterpret food as medicine to be used biochemically torestore balance.

Coming Out of the DarkAll four doctors recommend revamping your food habits andlifestyle. Dr. Sears recommends that people transferring offdepression medications increase their omega 3 fatty acidintake to 2.5 grams of EPA and DHA daily. These are derivedfrom high quality fish oils. In her treatment regimens, Dr.Gottfried often uses the herb Maca, but cautions it shouldbe done with a physicians help for safety. Maca also helpsrebuild adrenal health, another factor that can influenceanxiety and depression. She also uses 5-HTP, a precursor toserotonin, the happy feeling neurotransmitter, for weaningoff Selective Serotonin Reuptake Inhibitors (SSRIs).

SSRIs, which regulate serotonin, can make thingscomplicated so youll need a good physician to ensure thatyou dont end up with serotonin syndrome, a potentiallylife-threatening condition from too much serotonin. Dr.Gottfriend noted that Lexapro is one of the most difficultdepression medications to kick.

Dr. Peyman also uses homeopathic remedies tohelp remind the body what normal and healthy arebiochemically. Risk of suicidal thinking and over aggressionin young people who use depression medications makehomeopathy a far safer first line of defense. She noteshomeopathy has no side effects.

Shelly Byrd, a certified nutritional therapy practitioner

(NTP) in California, uses many natural remedies in herpractice. Products she turns to combine St. Johns Wort,5-HTP, Rhodiola, B vitamins and specific flower essences.She, too, recommends omega 3 fatty acids plus atherapeutic dose of vitamin D to help relieve inflammationin the brain, which has been shown to be higher in peoplewho are depressed. She notes that all of these formulas areaffordable ($20 to $25), so they create a cost barrier versuspharmaceuticals covered by insurance.

Moving On UpExercise can blast away the blues, but most of us dontknow why. Andrew Johnston, a holistic strength training

coach, notes that when you exercise, your muscles drawall the amino acids that compete with l-tryptophan out ofyour blood, which allows a greater concentration of theamino acid to travel through the bloodstream and cross theblood-brain barrier. L-tryptophan raises serotonin levels,so exercise increases the amount of the happiness factorbuilding blocks in your brain!

College educator Sue Ingebretson, author ofFibroWHYalgia, agrees from personal experience. Afteryears of chronic pain, she was depressed and anxiousand medicated. Her doctor was not happy about her choiceto stop her medications so she knew she had to supportherself. Anticipating that the transition could be verydifficult, she stepped up her fitness routines and changed

up her diet. All the setbacks she had braced herself fordidnt happen! She says, The worst thing about weaningoff depression meds is the sleep disturbances. Exercisereally helps with that.

Ill Have What Shes HavingWhat we put in our bodies can have a dramatic impacton our mental health. Many people are dehydrated, whichcan lead to emotional dysfunction and anxiety. A large

percentage of people have undiagnosed hypothyroidismand/or adrenal fatigue. Many foods and chemicals likefluoride along with heavy metals like copper and mercuryimpair endocrine function and diminish neurotransmitterlevels. If you suspect you have a problem, avoid foods thatcan suppress the thyroid like cabbage, Brussels sprouts,peanuts, broccoli, sweet potatoes, cauliflower, refinedsugar and soy.

If you have been feeling blue, consider the advice of Andrew Saul, formerly of the Journal of OrthomolecularMedicine and author of Fire Your Doctor!. He recommendsusing food to do what Prozac and Paxil try to do artificially raise your serotonin levels. Increase your consumption

of beans, peas, cheese, nuts and wheat germ as theseare high in tryptophan and also convert to niacin (whichinduces sleep). He emphasizes including carbohydratesin your meals to help get tryptophan to your brain as youneed carbs to cross the blood-brain barrier. He notes thatcrackers with cheese work better than just cheese andeggs with toast are better than just eggs alone. Saul saysfive servings of beans or a few portions of cheese or peanutbutter, or a big handful of cashews provide between 1,000and 2,000 milligrams of tryptophan and can work as well asa prescription antidepressant.

The reasons your world seems bleak and heavy might beeasily adjusted with some simple but powerful changes to

your diet, your lifestyle and your mindset. Youve alreadytaken the first step deciding you want to move awayfrom the meds. Find a compassionate health professional,evaluate your current condition and start moving toward ahappier, brighter and more fulfilling tomorrow!MS&F

THREE THINGS TO REMEMBER

1Be Patient. It took time to get to the place youare now, it will take time to return to health. While

you may want to do this overnight, the best course

of action is to plan first and pace your changes.

2You Are Unique. Every body is different. Findthe physician who is right for you, check refer-

ences, be honest with your physician(s) and remem-ber that the therapy that worked for your mom/sister/brother/friend may not work for you.

3Communicate. Make sure your doctor knowsyou are weaning yourself off pharmaceuticals.

Ask him/her to be involved and support your choice.You may be surprised by his/her willingness to help.

Source: The Holistic Chamber of Commerce, www.theholisticchamberofcommerce.com


23/68

Your Solid

Nutritional

Foundation


24/68


FITNESSthe many faces ofDiverse and unique. Celebratring our differences and

our dedication to a healthy lifestyle!

Elena

GydaShandi

By Danny-J s Photos by James Patrick, jamespatrick.com


25/68


WEVE COME A LONG WAYas a nation in 235 years: from slavery,womens suffrage, civil rights, women inpolitics and now our first president of color.One thing our country prides itself on todayis our diversity, our multi-cultural cities and ourability to just get along. Diversity is basically,differences. Different cultures, ideas, colors,backgrounds, looks, thoughts, beliefs and

more. Diversity is being unique and celebratingthose things that make us unique.

Sometimes, when looking at all thosenewsstand magazines and giant billboards, itmay seem that there is a certain same lookthat pertains to beauty. But in partnership withphotographer James Patrick, who shot thismonth's cover of MS&F and the images you seein this article (and who helped create what hasbeen dubbed the "fitness diversity project"), wewant to help shift away from the stereotypes.

There are some great examples in the fitnessindustry of models and pro athletes with different

body types and cultural backgrounds to look upto. A few athletes you may recognize: Venusand Serena Williams: two athletic, powerful,black, tennis-player sisters who have been ontop of the scene for years. Michelle Kwan, afive-time Olympian Chinese-American Figureskater, has showed her strength and agility onice. And with the 2012 Olympics coming up,you may see more nationalities represented inAmericans than any other country!

As readers of this magazine striving towardsour physical goals to look better, feel betterand be better we need to embrace the fact

that fitness is for everyone. As fitness model,Gyda Loveres, said regarding fitness diversity,Fitness is for every color and every race, richor poor. There are no limitations in living ahealthy and happy life.

Elena RassolovaAge: 30Birthplace: Moscow, Russia

What does diversity mean to you?

Diversity, to me, means uniquenessand sharing ones beauty both inside

and out, something that cant be lost in

translation, especially when experiencing

a different culture. I feel that we

learn more about each other through

acceptance, tolerance and realizing we

are all similar in more ways than we can

visibly see or even experience.

What got you into the fitness industry?I was fed up with being out of shape

and insecure about my body. I vowed

to myself to get fit and healthy. I had

the help of a personal trainer and chose

to reshape my lifestyle by learning how

to treat my body right through proper

nutrition and exercise. Persistence,

dedication, discipline and hard work ledto a brand new healthy body, high self-

esteem and careers as both a fitness and

fashion model and a personal trainer.

What is your biggest goal in the industry?The goal that I am working towards is to

not only be published through the written

word and photographs, but to share my

experiences and passion for healthy

living with others as a life coach.

Why did you choose to be a part of the

fitness diversity project?I selected this project because I am

proud of who I am, my culture and my

journey to becoming who I am today.

I would have not made the strides I

have, had I not embraced diversity andchange. I want this project to bring

cultural awareness as it becomes

central when we have to interact with

people from other cultures. Working

together helps us to learn from

one another and to dispel negative

stereotypes about each other.

I want others to know that no matter

what their background is, to not view it

as a limitation, only as an opportunity to

grow and become the person you were

meant to be!

Gyda LoveresAge: 28Birthplace:Manila, Philippines

What does diversity mean to you?By definition, diversity means

unlikeness, but for me it means

uniqueness. Being different is never

a bad thing. This is what sets us

apart from everybody else.

What got you into the fitness industry?When I was younger, I admired

models and actresses who were in

great shape. I thought back then

that for someone to look that good,

you have to be wealthy or just be

genetically gifted. Ten years ago, I

came across the Arnold Classic on

TV. I remember feeling really excited

and immediately bought my first

fitness DVD. I saw a quick change in

my body, and I was thrilled!

I then started setting new goals,

changing my diet and searching

for new challenges. Three years

ago, I decided to do my first fitness

competition and with the help and

support of my husband, Bobby, I

won first place for both Ms. Figure

and Ms. Physique. It was one of the

happiest days of my life.

This journey helped me realized

that being fit is not a gift, its an

accomplishment. Now that Im

a personal trainer, I will continuethis journey by inspiring everyone

around me.

What is your biggest goal in theindustry?My biggest goal in the industry

is for my name to be a brand

someday. And most importantly

to help inspire women of different

races that anything is possible.

Dreams can come true even after

you step away from your comfort

zone; like learning how to speak a

new language and starting a new

life in another country. I did it, so

can you!

Why did you choose to be a part of thefitness diversity project?I chose to be a part of this amazing

project because not only did I get to

work with one of the most talented

people in the industry (photographer

James Patrick) but also I got to

show the world that fitness is forevery color and every race, rich or

poor. There are no limitations in

living a healthy and happy life.


26/68


Felicia RomeroAge: 29Current Location: Chandler, Arizona

What got you into fitness modeling?I was approached by Muscle & Fitness Hers at a fitness event

and have been modeling ever since. So I was just in the right

place at the right time.

What does diversity mean to you?Diversity has so many meanings to me but the one that has the

most meaning to me is the fact that at the time I came into the

industry, I was not your normal blonde hair, blue eyed model. I

was different and I think having diversity, especially in the fitness

industry, is a great thing to have. Its good because not everyone

is the same or have the same body parts. We are all diverse in

different ways.

Felicia

Shandi HudsonAge: 34Birthplace:Syracuse, New York

What does diversity mean to you?Diversity is beautiful!!! No one is the same and every

person here is destined for something great and

something different. There is room for more than just a

few, thats why this project was so important. People

need to be able to see themselves when they look at

their role models in the fitness industry. Being able to be

an expression of that diversity was an honor.

What got you into the fitness industry?I decided to change my way of life a few years back.

After wanting to challenge myself, I decided to enter

a fitness competition on a dare!!!! After such a huge

accomplishment, I decided to keep going with it to see

how far I could go. On my journey, I found that I had

inspired a few people along the way and that was the

turning point of it all. I decided that I wanted to be a

motivator so I went back to school to finish my degree in

holistic nutrition and I havent looked back since.

What is your biggest goal in the industry?I love what I do and my goal is to be able to continue to

inspire on a larger scale. Helping others to understand

the importance of taking care of themselves physically,

mentally and spiritually are all so important to me, so my

goals expand way beyond just the fitness industry.

Why did you choose to be a part of the fitness diversity project?I wanted to be an example and show that the realm of

the industry is wide in range with many different faces.

What was also important to me was to show that you

can still be fit and healthy after motherhood another

huge platform of mine. If I inspire one person to change

his/her lifestyle, then I am happy!


27/68

A network of thousands are online now sharing

their passion for living a healthy lifestyle on our

new social network, myMaxMuscle. Theres no

cost to join! Get connected with fitness minded

people just like you today!

Create your profile now atwww.maxmuscle.com by clicking on myMaxMuscle

With Fitness Minded People

Just Like You!


28/68


WORKOUT

As the winner of

Max Muscles Best

Back in America

contest, Victoria

Adelus, 28, of Bend,

Oregon shares howshe struggled with

degenerative disc

disease and overcame

the pain to compete

on stage.

Photos: Dan Ray Photography Gym: The Spa at Glenpointe, Teaneck NJ

About 80 percent of the American population is

affected by back pain at some time in their lives.When I was young, I wasnt worried about this

alarming statistic. As an athletic child, you feel

invincible. I was a gymnast, a horse vaulter, a track athlete and

an avid snowboarder throughout my youth. When I finished high

school and started college, I began Muay Thai kickboxing and I

later decided to prepare for my first full marathon. If there was

an activity that produced a massive amount of adrenaline, you

could guarantee I wanted to participate.

Fast forward to 2006. I was only a couple of weeks away from

race day for my first marathon. I had two half marathons under

my belt and I felt ready. I was running 15 to 17 miles at a time.

However, one day while running, my back began to hurt with

every step. I didn't want to give up despite the sharp twingein my lower spine because I believed it was probably a normal

ache that comes with the training. I continued training despite

my pain, until one day, my entire left leg went numb.

I finally realized I couldnt put off a trip to the doctors office

any longer. An MRI revealed that a disc in my lower spine had

herniated, and it was pinching my sciatic nerve to the point

where nerve damage would potentially be permanent if I didnt

do something about it. I was also told I had degenerative disc

disease.

The next few years were filled with ups and downs. Telling

athletes they cant be active affects them more than just physically.

My diagnosis began to seep into my soul. I decided not to go

the surgical route, and instead took the long way around. I went

through months of physical therapy, epidural steroid injections,

yoga, acupuncture and chiropractic treatments. You name it, I

tried it.During that time, I got my personal training certification and

read numerous books to get a better understanding of back

pain. It was a long healing process and one that taught me a lot

about myself. There were of course times when I doubted that I

would ever be able to exercise again, but sure enough, I proved

that my injury was just a speed bump in the road.

For more than a year I was barely able to move without pain,

and I am now proud to say that Im a national-level NPC fitness

competitor doing back flips on stage. Im very proud of my

journey. Winning Max Muscles Best Back in America contest

symbolized my road to recovery. The contest allowed everything

to come full circle, and it signifies how hard I worked to get

where I am today. I was blown away by the amount of votes Ireceived from my local community and beyond. It truly showed

me that when you believe in yourself and have the support of

others behind you, anything is possible. Thank you to my loved

ones, friends, medical care providers and sponsors for always

having my back and thank you to those who voted and helped

me win such an incredible achievement award.

What does my story have to do with this back workout?

Obviously, a lot. As a personal trainer and boot camp instructor/

owner, I make it my mission to help others strengthen their backs

and their core. Building a strong back is essential in keeping

your spine healthy and preventing injuries like the one I suffered.

Stretching daily, practicing relaxation through massage or yoga is

also important in maintaining general health and preventing injury.

You only have one body, take care of it!MS&F

By Victoria Adelus


29/68


VICTORIAS BACK WORKOUT

I like to train my back twice a week and I schedule each workout at least three to four

days apart for adequate recovery. I usually try to incorporate different exercises each time

I train in an effort to always keep my body guessing. This workout includes my routine

on a heavy back training day. When lifting heavy weight, I aim for eight to 12 repetitions

with about 30 to 45 seconds of rest in between sets and I try to hit three to four sets per

exercise. I also incorporate at least one core movement and lower back exercise into my

back workout routine. Developing a strong core is essential for overall back health.

SEATED LOW CABLE ROW: Using a v-bar

attachment, begin this movement with your eet

on the platorm and back straight. Pull the bar/

cable toward your belly button while pulling your

shoulders back, pushing your chest orward and

steadily arching your back. Slowly release the

bar until your arms are extended and shoulders

are slightly stretched orward. Muscles used:

middle trapezius, rhomboidsBACK EXTENSION: When I train my back,

I also like to include lower back and core

exercises during my workout as this helps me

maintain a healthy spine rom top to bottom.

Position your heels under the pads used to

anchor your eet into the piece o equipment.

Keep your stomach tight while bringing your

shoulder blades back, and lower your upper

torso toward the oor. Slowly bring your torso

back up while squeezing your lower back and

glutes, keeping your posture straight and chest

out. Muscles used: erector spinae, gluteus maximus,hamstrings

PLANK: Lie on the oor and slowly push

yoursel up o the ground using your orearms

and toes or support. Keep your stomach pulled

in toward your spine, and hold or at least

30 seconds. I the plank gives you any back

pain, modiy this movement by perorming this

exercise on your knees. Make sure you keep your

back straight, and do not allow your hips to lit or

your back to sway. Muscles used: erector spinae,rectus abdominus, transverse abdominus, obliques

BENT-OVER DUMBBELL ROW:

Place one hand and knee on a

bench or support and one leg on

the oor. Grab the dumbbell with

the opposite hand and pull it up to

your side, just above your torso.

Slowly return the arm down until

it is extended and shoulders are

stretched. Finish repetitions and

then switch sides. Muscles used:

latissimus dorsi, rhomboids, middletrapezius

PULL-UP: I like to alternate between wide grip pull-ups and close

grip pull-ups to engage dierent muscles within my back. As a

ftness competitor, I need to ocus on both the thickness and width

o my back, and switching between these two types o pull-ups

allows me to accomplish this. For regular pull-ups, begin with your

hands beyond shoulder-width apart. Pull your body up to the bar

until your chin reaches the height o your hands. Lower your body

until your arms are ully extended. For close grip pull-ups (pictured

above ar let), position hands inside shoulder-width, palms acing

each other and repeat the above steps. Muscles used: latissimus

dorsi, rhomboids, middle and upper trapezius LAT PULL DOWN: Sit upright with your stomach drawn in.

Begin by gripping the bar and placing your hands slightly beyond

shoulder-width apart. Pull the bar down toward your chest while

keeping your posture straight and head orward. Limit severe

arching o your back and keep your shoulders down. Hold or

one second at your chest and then slowly release. Muscles used:latissimus dorsi

BENT OVER BARBELL ROW:Bend over at the hips while keepingyour back straight, chest out and shoulders back. Hold the bar

with an underhand grip. Pull the bar toward your waist and belly

button. Return the bar to your starting position until your arms

are ully extended and shoulders stretched. Muscles used: middletrapezius, rhomboids


30/68


By Christina Vargas

PROS CORNER


maxmuscle.com


NITRICO

XIDEMO

DULATO

R

MA X

with

HARD WORK PAYS OFF

in the end!Hello everyone! Im excited to

be part of Team Max Muscle. I

wanted to start by introducing

myself to all of you. It has

been a great journey getting to where I

am today. And Im happy I get to share

awesome ideas with all of you, tell you

what is going on in my life, how to step

on stage, what to eat, etc.

Believe it or not, I am a really shy

person. I can be very outgoing, but Im

extremely shy. I turned down compet-

ing a lot when I was younger because I

didnt want to step on stage. I have high

anxiety and I am always the one bounc-

ing around backstage. Competing was

actually one of the

best things for me

though. It taught me

to calm down. I al-

ways bring my iPod

with me to compe-

titions and listen to

music to help mellow

me out.

I started competing

in figure in 2007 andreceived my pro card

at the Junior Nation-

als in June 2009. I

competed for about

a year in pro figure

and at the end of

2010, I kept getting

really sick so I decid-

ed to switch to bikini. I was in and out of

the hospital and I realized I needed help,

so I contacted trainer Kim Oddo. We de-

cided I needed a good amount of time

to take off the muscle Id gained for fig-ure before competing in bikini in 2011.

After my first show of the year and

placing 6th, I found out why I was so

sick: I was diagnosed with a severe

heart condition called neurocardiogenic

syncope. I have low blood pressure, low

heart rate and low glucose production

in my body. It is something I apparently

have always had and thats why it

was taking me longer to get better. I

just never noticed the condition until I

became more intense with my fitness

goals.

I have since learned that I am

not allowed to do any type of

exercise involving elevation, such as

plyometrics, step ups, etc., which is

what I had been using to take off a lot

of my muscle. My diet was really strict

but I discovered I was lacking natural

sugars and salts. The doctors wanted

to consider a pacemaker but wanted

to see if pills and diet change could

help me, so my trainer switched up a

few things and we waited to see how it

would affect me (my look).

After all that, I got a zero placement

for a competition in Louisiana and I

felt devastated. When you try so hard,

coming in last always

gets you down. I

had tears on stage

because I just didn't

know what to do.

After that, I sucked

it up, got back in

the gym and worked

even harder for the

next show at the

Phoenix Pro, whereI got my Olympia

Qualification (I

came in 3rd place).

I went from a non-

placement to 3rd! I

did the Houston Pro

in October and I won

the show. It was my

first pro win and with everything that I

went through, I felt so blessed.

If you believe in yourself and what

you are doing, anything is possible!

And guess what? I don't need apacemaker yet so everything is

working out. I started taking Max

Muscle supplements and they really

help me get ready for anything on or

off season. I love the MaxPro potein.

I use it to make waffles, great shakes

and even cake. I love cooking and

baking, it makes life so fun and makes

me relax. You can be anything you

want to be don't let anything hold you

back from your dreams. Just go for

whatever makes you be you! Until next

time.MS&F


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LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM

with the help ofQuadra Cuts!

BEFORE

AFTER

Maria lost significant body fat off of her arms, stomach, hips, legs

and glutes. With the help of Quadra Cuts Extreme and Quadra

Cuts Night-time dual-action formulas, she lost an amazing

37 pounds and completely reshaped her body.*

Maria Adelus- San Francisco, CA.

NEW DUAL-ACTION 24 HR. FAT LOSS FORMULA

*Maria Adelus' results are not typical. Maria used Quadra Cuts Extreme & Quadra Cuts Nighttime as part

of a comprehensive nutrition program that included healthy eating and exercise.

Quadra Cuts Extreme &

Quadra Cuts Nighttime provide

the strongest ingredients

legally available in a

science-based formula to

initiate rapid fat loss and

thermogenisis during a

24 hour period.

Dr. Phillip W. Harvey, PhD, RD, FACN, CNS

DUAL-ACTION 24 HR.FAT LOSS FORMULA!

OFFICIAL PRODUCT OF MAXFORMATIONLIFE CHALLENGE. BE GREAT!


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0 WWW.MAXMUSCLE.COM DECEMBER 20110 WWW.MAXMUSCLE.COM DECEMBER 2011

KEEP ACTIVE

THERIGHTSTUFFSo youre ready to start a workout program but arent sure what you need to do to

achieve your goals. A personal trainer can help. But choose wisely. By Maria Kang


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Choosing a personal trainer

is like choosing a physician,

therapist or friend. Personal

trainers often fulfill multiple

functions and its important as a

consumer, to know exactly what you

want and most importantly, what you

are buying into. Naturally we all want

to positively change our physique

by enlisting the help of motivationalsources. Some of us want to become

stronger or leaner. Some of us are

rehabilitating from an injury or training

for an athletic competition. Whatever

your goal may be, its important to do

your due diligence when choosing the

right trainer for you. Not only must he/

she be qualified and experienced, but

your trainers personality and work style

also needs to compliment yours.

A trainer is essentially a coach who

will direct you physically and mentally to

a stronger destination. I see again andagain in my practice that patients often

dont choose the right workout routine

for them, says Alexis Peraino, MD,

a physician at Cedars-Sinai Medical

Center's Weight Loss Center in Los

Angeles, who also has a degree in

exercise physiology. The result is often

injuries or boredom both of which

lead to less physical activity rather

than more. A personal trainer can be a

wonderful asset to kick-start a workout

routine. However, trainers are not one-

size-fits-all and its important to knowhow to pick the right one for you.

Heres a guide to make sure your coach

is the right fit for you.

WATCH AND OBSERVE

It is rare when you are able to watch

professionals interact personally with

their clients. In this case, you are able

to observe a personal trainer while you

are roaming the gym floor or completing

your cardio session nearby. Besides

noticing a trainers physical appearance

and demeanor, also notice if he/sheis actively involved with the clients

program. Is the trainer constantly

looking away? Is he/she taking notes

or on chatting on a cell phone? Is the

trainer correcting his/her clients posture

and providing continuous feedback?

Its important to see how engaged the

trainer is with his/her client. The more

engaging a trainer is, the better he/

she can correct you, motivate you and

stimulate you to trainer harder.

In addition to a trainers engagement,

also observe their training style. Is the

trainer soft spoken or speaks in an

authoritative boot camp manner? Does

the trainer converse during most of the

session or does the trainer focus on

exercise intensity? Some clients enjoy

small talk while training, but others like

to get down to business. Figure out

your social tendencies and choose a

trainer that suits your personality type.

DO YOUR RESEARCH

While a trainer can have an incredible

physique, its important to also have

some education and experience behind

the brawn and biceps. Personal trainers

come from a variety of educational

backgrounds. Some trainers graduated

with a four-year degree in exercise

science. Other trainers enrolled in

a specialized, certificate programs.

Whatever the background may be,

the most important thing to look for

is a combination of education andexperience. Some of the most well-

known training certifications today

are given by the American Council on

Exercise (ACE), the National Academy

of Sports Medicine (NASM) and the

American College of Sports Medicine

(ACSM).

While education is an important

factor, nothing takes away from the

years of experience a trainer possesses.

Some trainers were athletes, marathon

runners, bodybuilders or weight loss

success examples. Some trainersstarted working several years ago and

have successfully trained a variety of

clients. Choosing a green trainer,

which is new to the profession, isnt

a bad choice either, but knowing that

your trainer has experience provides

more trust and confidence in you.

HAVE A TWO-WAY INTERVIEW

Before hiring a trainer, have a good sit

down (free of charge) with your potential

trainer and ask the right questions.

Besides researching their educationalbackground, really see if you jive with

this person. Do you feel comfortable?

Do you feel intimidated? Is he/she a

good listener? Does the trainer ask you

a lot of questions? Ask the trainer about

past clients and past results. Provide

the trainer with scenarios and tell him/

her about your history. Find out what

kind of program he/she is suggesting

and see if it sounds realistic. When

interviewing your potential trainer, look

for confidence, consistency in answers

and comfort in your conversation.

When should you makean investment in apersonal trainer? If you are new to exercise and

want to develop good exercise

habits.

If you have been training for

months without progressive

results.

If you are training for an

upcoming sports event,

marathon or fitness competition.

If you have injured yourself.

If you have bad posture.

If you lack motivation to

work out.

Personal TrainingCertifications: ACSM - American College of

Sports Medicine

NASM - National Academy of

Sports Medicine

NSCA - National Strength andConditioning Association

NCSF - National Council on

Strength And Fitness

NFPT - National Federation of

Personal Trainers

ACE - American Council on

Exercise

ISSA - International Sports

Science Association


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During this time period, the trainer should equally be inter-viewing you. The trainer should be inquiring about your healthbackground. The trainer should ask questions regarding youreating habits, past injuries, exercise regimen and physicalgoals. He/she should lead you onto the workout floor andobserve your posture, balance, strength and flexibility. If theconversation revolves too much around your personal life andnot much on your physical self, then thats a strong indicationthat the trainer is not qualified to train you.

GET WITH THE PROGRAM

A good trainer wont just train with you when you are together,a good trainer will provide a complete weekly program thatis tailored to your long-term goals. Not only will he/sheprovide an exercise program, but most often, the trainer willalso provide a meal plan. I usually have my clients writedown what they eat for a few days then alter their foods soits healthier, says personal trainer Emily Gregg, assistantfitness manager of Crunch Gym in San Francisco. Its toughtelling someone to eat chicken breast and broccoli if thatsnot what they enjoy to eat. Just like exercise, if you dontfind something you enjoy, then dont expect yourself to stick

to it that long. These programs should not be generic, butinstead be specific to your personality, your physical goals,your schedule and your food tolerances.

A trainers long-term goal should be to develop your self-sufficiency in your fitness program. When your sessions end,there should be fitness homework that follows. When yourtraining package is finished, you should be able to continueforward without confusion. The best trainers provide youwith an education, suggesting workouts you can do onyour own and that will be sustainable beyond your sessionstogether, Peraino said. For example, running the gym stairsmight be OK with a trainer but less fun on your own. Be sureyour trainer gives you exercises you can make into healthy

habits.Besides developing a self-sustainable program, it also

important to ensure the trainer provides a program that isall-encompassing. If your program doesnt focus on cardio,strength and flexibility, then it is not complete.

COMB THROUGH YOUR CONTRACT

When you finally find a trainer you are ready to hire, thenits time to get down to the details. Cost for a trainer variesdepending on how many sessions you purchase. Yourtraining package can average anywhere between $40 to $70per session. Many training packages allow a payment plan,in which you dont have to pay everything up front. Whensigning the dotted line, ask about the cancellation policy.Go through a list of scenarios like if your trainer quits orif you want to switch trainers. See if the sessions can betransferrable to other gyms or if you can be refunded if youredissatisfied. It is important that you comb through yourcontract so you know exactly what you are buying. After all,hiring a personal trainer is usually a large investment.

When you screen carefully, personal training can be anexcellent investment in fitness, Peraino said. Rememberthat investment doesnt need to break the bank. The mostexpensive trainers arent necessarily the best. Many trainerswill consider semi-private sessions so you can split the costwith a friend. Just be sure that friend has needs and goalsthat are similar to yours.MS&F

LEARN MORE. VISIT US ONLINE AT

MAXMUSCLE.COM

Available EXCLUSIVELY at MAX MUSCLE Sports Nutrition


35/68

Max Muscles Preferred Trainer Program will get your clients

better results and help you build your business. As a Max

Muscle Preferred Trainer, you and your client will benefit from:

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INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM

FOR MORE INFORMATION, VISIT US ONLINE AT

MAXMUSCLETRAINERS.COM


36/68

ATTENTION! II

Find out why that

OFFICIAL PRODUCTS OF MAXFORMATIONLIFE CHALLENGE. BE GREAT!

Unlike concentrates, FBX delivers the

proper efficacious dosages of ingredients

necessary to optimize all the benefits of

your training.

Dr. Phillip W. Harvey,

PhD, RD, FACN, CNS

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37/68

are currently using aare currently using a concentrated Pre-workout supplement READ THIS!

entrate you are using is ineffective as a Pre-Workout supplement!

Dont be misled by the concentrated and ultra-concentrated

pre-workout hype that less is more. If you want to actually take a

pre-workout supplement that delivers the proper amounts of the

ingredients that will provide a benefit, then you need to use a product

that is based on science providing efficacious doses of these key

ingredients. As a consumer you need to understand that these types

of products deliver just a small serving of powder loaded withstimulants that will amp you up but doing nothing more in terms of

providing a pump or helping you build muscle.

Conversely, FBXwas designed to deliver the efficacious amounts of

the key ingredients that will help you get the best workout. FBXwas

formulated to support energy, strength, power, and stamina for

effective workouts and results. The recent market flood of concen-

trated and ultra-concentrated pre-workouts with the philosophy

that less is more are nothing more than stimulant powders without

any scientific basis. Upon closer examination, its impossible to

deliver effective doses of any one ingredient when a concentrated

product has only 5.5 g to 8 g per serving. The ideal pre-workout

should contain ingredients that improve acute exercise performance

and facilitate post-exercise recovery. Ingredients should be

supported by published scientific studies at efficacious doses.FBX contains the necessary and effective pre-workout ingredients

as compared to the concentrates that offer nothing more than

stimulant or perceived energy.

FBXis a science-based and comprehensive pre-workout formula that

contains bioactive ingredients in efficacious doses. To support acute

exercise performance, FBXcontains maltodextrin and dextrose

(glucose) that maintains blood glucose and provides energy to fuel

muscles during your workout. Additionally, dextrose with vanadyl

sulfate, helps optimize blood insulin levels to drive creatine and

glutamine into cells. FBXdelivers a complete array of electrolytes

like sodium, potassium, magnesium and calcium that supports criticalwater, mineral balance and exercise performance. FBXcontains

glutamine which is the most abundant amino acid in muscles and

frequently depleted due to overtraining. Glutamine is used to repair

heavily trained muscles, supports cellular immunity and support the

natural production of growth hormone. Beta-alanine promotes

carnosine synthesis in muscles. Carnosine is the most powerful

intracellular buffer and functions to neutralize the accumulation of

hydrogen ions released from lactic acid commonly produced during

high intensity exercise. For enhanced blood flow and nutrient

delivery, FBXprovides arginine alpha-ketoglutarate, citrulline and

vinpocetine for nitric oxide stimulation. Both creatine monohydrate

and patented Kre-Alkalyn

enhance strength through the ATP energyboosting and cell volumizing effects. Finally, for mental focus and

alertness, FBXcontains caffeine, guarana, Panax ginseng,

octopamine, adenosine, NADH and phosphatidyl serine. All of these

key ingredients are delivered in the proper, efficacious dosages in a

serving of FBXto ensure that you are taking a pre-workout

supplement that actually does what its supposed to!



beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.

Information gathered was based on label and formula information. Ingredients may have other benefits

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38/68


IN THE

MAXFORMTOP 10

Meet three more incredible individuals who

made it to the top 10 in the 2011 MaxForm Life

Challenge. By Jessica Wyland

BREAKING THE CYCLECharles Withers, 34, of Gilbert, Arizona, says his fight to keep a

healthy weight started with his first breath of air. I was always

the chubby kid, he said. Its all about eating habits. I was

raised to be a grazer, to constantly eat.

Although he was a chronic snacker, Charles stayed active,

playing sports and working in construction. He joined the U.S.

Army and served nine months in Iraq. However, in 2005, Charles

was discharged from the military for weight management

failure.

The time Charles spent overseas, as well as the way his service

ended, opened Charles eyes to what is now his motto: You

never know when your life is going to be over, so no moment ismore important than right now.

With that sentiment in mind, Charles tried many times to control

his weight. He went through an unsuccessful series of yo-yo diets.

Finally, he saw an advertisement for the MaxForm Life Challenge

in Max Sports & Fitness magazine and he decided to give it a try.

At the Tempe, Arizona Max Muscle Sports Nutrition store,

Charles worked with trainer and nutritionist Quintano Drake to

create a supplement and nutrition plan. Then, Charles started

hitting the gym pretty hard. He worked out six days a week,

alternating between weight training and cardiovascular exercise.

Charles is a dedicated individual, said Katie Pena, franchisee of

the Tempe Max Muscle store. He took in all the information we

gave him about nutrition and supplements. He followed the planand it paid off.

After seven months, Charles lost 65 pounds, reduced his

body fat by 24 percent and learned how to break many of the

eating habits he has known since childhood. It is a matter of will

power, Charles said. I still have to tell myself no and remind

myself to make good decisions when it comes to food. I still eat

seven meals a day, but I eat the right foods now and I use portion

control. I learned to eat slowly, to enjoy it. And I allow myself to

occasionally give in to cravings.

In addition to training himself on proper nutrition, Charles learned

to give himself pep talks on the days he did not feel like going to

the gym. When his mind tried to present excuses for missing a

workout, Charles would remind himself how disappointed he feels

when he does not go to the gym. He would remind himself how,

Start Dec. 2, 2010

Weight: 243 poundsBody Fat: 29.1 percent

Final June 30, 2011Weight: 178.8 poundsBody Fat: 5.67 percent

Supplements: Triple Whey,High 5, Max Vit-Acell AntiOx,Max Nitro, Max Anabol,Glutamine, ACM, Max EFA,2TX, Full Blown Extreme, XT

december 2011 issue max magazine

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