SEPTEMBER & OCTOBER 2014 MAX SPORTS & FITNESS MAGAZINE

8/11/2019 SEPTEMBER & OCTOBER 2014 MAX SPORTS & FITNESS MAGAZINE

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9

9

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ENERGYSTACK

pg. 40

BOOST

BRAINPOWER

GREATGRAINS

What To Do

Complete Pilates RoutineFoam Roller Sesssion

BOUNCE

BACKAFTERINJURY

WHAT YOUSHOULD KNOW

Prevention, Safety &Return-to-Play Protocol

SEPTEMBER 2014 www.maxmuscle.com

FREE ISSUE!

Compliments of:

TAILGATING TIPS

INSPIRINGPEOPLE

WITH THISSAVORY RECIPE

Settling theControversy

CONCUSSIONS:

THE BEST

EVER!

(FLIP OVER)

OCTOBER ISSUE
http://www.maxmuscle.com/


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INGRI DeGroote,40 yrs. old of Battle Ground, WA

Lost 45 lbs!*

JOLYNN Reddon,

41 yrs. old of Las Vegas, NV

Lost 90 lbs!*

ARPANA Prasad,

33 yrs. old of Vancouver, WA

Lost 32 lbs!*

AMANDA Freeseman,27 yrs. old of Champlin, MN

Lost 69 lbs!*

NPC Champion

JulianaArango

Loves

emerge!

**Find their inspirational stories at mymaxmuscle.comThese women used EMERGE

along with a Max Muscle Customized Nutrition Plan and exercise program.

PhotobyDavidArt


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WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2014

SEPTEMBER/OCTOBER 2014 ISSUE 190CONTENTS

16

20

24

it help with self massage, but it

stretches muscle fascia, tendons,

connective tissue and scar

adhesions to help you decrease

soreness and increase recovery.

IMAGE28 Perfect Tailgating All the stuff you need to throw

the most amazing tailgating

party ever!

30 Support Breast Cancer Fun products that give backto a great cause.

NUTRITION34 Brain Power Boost your brain with these key

foods that are touted for their

many brain benefits. Also, try

this incredible recipe for a grilled

salmon Portobello stack with

avocado cashew butter!

Photographer:James Patrick,JamesPatrick.comModel:Stephanie BatzAssistants:Jason BlackHair & Makeup: Stephanie KoleLocation: ScottsTrainingSystems.com

HEALTH16 Concussion 101 More than 3.8 million people

suffer from a concussion in

the U.S. each year. And the

effects could be worse than

you think. Here is some key

information that can help!

COVER STORY20 Get Back in the Game This month's cover model, who is a physical therapist, shares

tips on how to get back into

working out after an injury or

illness and offers a great Pilates

workout to try.

FITNESS24 Foam Roller Workout If you haven't tried a foam roller

yet, you should. Not only does

ON THE COVER

9

9

9

ENERSTA

pg. 4

BOOSBRAPOWE

GREAGRAIN

WhatToDoCompletePilatesRoutineFoamRollerSesssion

BOUNCEBACKAFTERINJURY

WHATYOUSHOULDKNOWPrevention, Safety &Return-to-P

layProtocol

SEPTEMBER2014 www.maxmuscle.com

FREEISSUE!Compliments o f:

TAILGATING TIPS

INSPIRINGPEOPLE

WITHTSAVORYREC

SettlingthControvers

CONCUSSIONS:

THEBEST

EVER!

(FLIPOVER)

OCTOBER ISSUE

Check out thisand oth er fa bulousfind s th at suppo rt

brea st can cerresear c h!

30


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3SEPTEMBER/OCTOBER 2014 WWW.MAXMUSCLE.COM

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16

40

Photographer:James Patrick,JamesPatrick.com

Model:U.S. Army Veteran Derek WeidaAssistants:Jason Black

Location: Levels Fitness, LevelsFitness.net

ON THEOTHER COVER

MAXXTORPOWER

pg. 16

THE

MIGHTYASPARAGUSHEALTHBENEFITS&COOKINGTIPS

PEOPLEWHOINSPIREOTHERS

OCTOBER 2014 www.maxmuscle.com

FREE ISSUE!Com plim e nts o f:

FromSurvivingWarToMotorcycleCrashes, TheseIndividualsProveTheyAreTRUE WARRIORS!

DEREK

WEIDA

AirborneInfa ntrySergeant in the

U.S. Army, 82ndAirborneDivision. Kneewas destroyed

in a gun battleinIraq. Thatdidn't

slowhimdown.

Find his andother inspiringstoriesinside!

FLIPOVERFOR

SEPTEMBER

ISSUE

36 Great Grains Confused about whether to eat

grains or not? Being bombarded

with opinions about switching to

gluten-free or going Paleo? Grains

serve a valuable purpose. Here is

the 411 on what whole grains

can do for you and which ones to

incorporate into your diet for

maximum energy and recovery.

CUTTING EDGE40 Energy Stack Max Muscle Sports Nutrition

has the best products to get you

energized. Find out how stacking

Emerge, Full Blown Extreme and

GHTX can help you be more

productive, focused and get better

results in the gym.

IN EVERY ISSUE4 Editors Note

6 President's Point

8 Contributors

10 Feedback Buzz12

Forever Young

14 Health Beat

26 Max Champ

42 Science News

44 Hot Picks

Flip Over For TheINSPIRINGPEOPLE ISSUE

HEROES2 True Warriors

This month, we feature severalpeople who have been

confronted with adversity be

it a car wreck, a lost limb or

obesity. They chose to fight

and come out on top. Find

out how they did it.

NUTRITION13Asparagus Rules All the great reasons you

should nosh on asparagus,

plus how to pick the best andhow to cook them, as well as a

tasty recipe!

CUTTING EDGE16 Take It To the Maxx Max Muscle Sports Nutrition's

newest products, MaxxTOR and

MiTOR, are based on sound

scientific research and are

getting people amazing results.

Here's why.


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MaxxTOR is a truly revolutionary and innovative new product from Max

Muscle Sports Nutrition that contains the key patented ingredient proven to

significantly increase muscle protein synthesis, muscle size, strength and power

while at the same time decrease body fat.

MaxxTOR is driven by Mediator Phosphatidic Acid, one of the most powerful

molecular activators of mTOR signaling. Scientists have validated the patented

ingredient Mediator Phosphatidic Acid to be more powerful than creatine or

beta-alanine in activating mTOR.

The MaxxTOR formula developed by the Research & Development

Team at Max Muscle Sports Nutrition has combined Mediator PA with

other key synergistic ingredients to deliver the most powerful mTORSignaling Activator ever developed. MaxxTOR is the ONLY formula

that combines these key ingredients in the correct, efficacious amounts.

MaxxTOR is exclusively available at Max Muscle Sports Nutrition

stores across America. Visit www.maxmuscle.com to find the store

nearest you. For a limited time, with every purchase of MaxxTOR ,

you will get the e-version of theMaxxTOR Training System which

includes the exact training protocol from the study.

Get Ready, MaxxTOR will soon have many imitators

because it is about to revolutionize the muscle building

industry. Go to www.maxmuscle.com right NOW - supplies

from the first production run are limited and wont last long!

*Based on results from an 8 week research study using Mediator Phosphatidic Acid and resistance training

conducted by Dr. Jacob Wilson at The University of Tampa, Tampa FL.

Mediator PA is a registered trademark of Chemi Nutra. Mediator PA is protected under

patents pending by Chemi Nutra.

s Subjects gained LBS OF LEAN MUSCLE mass!*

s SubjectsLOST LBS OF FAT mass!*

s SubjectsGAINED in bench pressSTRENGTH

A recent double-blind research study using Mediator Phosphatidic Acid

with resistance training produced the following dramatic results:

INDUSTRY UPDATE! A RECENT STUDY SHOWS THAT THE KEY COMPONENT IN

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

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PublisherJoe Wells Enterprises, Inc.

Executive EditorSean Greene

Editor-in-Chief/Creative Director

LaRue Novick

ProofreaderTariq Ahmad

MAX SPORTS & FITNESS210 W. Taft Avenue

City of Orange, CA 92865

(714) 456-0700

ZZZPD[VSRUWVDQGWQHVVFRP

Max Sports & Fitness Magazine is published monthly

by Joe Wells Enterprises, Inc. and may not be repro-

duced without express written permission, all rights

reserved. No liability is assumed by Joe Wells Enter-

prises, Inc. or Max Muscle regarding any content inthis publication. It is vital that before implementing

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Max Muscle is not responsible for advertiser claims.

Joe Wells Enterprises, Inc. and Max Muscle do not

promote or endorse the use of steroids or other

illegal substances. For more information concerning

diet and nutrition, recalled products, steroids and

other related products and issues, please visit the

Federal Food and Drug Administrations Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutexplanation.

Lisa Maiorana, Linda Hepler, Abby Hoeffner, Susan Irby,

David Calhoun, Dr. Phil Harvey, Joe Wells, Matt Cooper,

Stephanie Batz, Alissa Carpio, Guillermo Escalante,

Rochelle Marapao, Karen Morse

James Patrick, Frank Fontanilla, Jen Venegas,

Shutterstock.com

Advisory Board

Contributing Writers

Contributing Photographers

Rand McClain, DO

Gary Brazina, MD, FACS

Phil Harvey, PhD, RD, FACN

IVE GOTexcitingnews about some FREE

products that were giving

away! Cleanse & Lean andEmerge are two of Max

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Emerge is a comprehensive doctor-formulated, body-slenderizing

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ingredients to speed up the bodys metabolism, appetite-suppressing

ingredients to help curb those cravings, mood-enhancing ingredients

that actually make you feel better as well as ingredients that help

improve mental clarity. This formula has it all and can be used not

only for weight loss but to increase energy!

Cleanse & Lean works completely differently. Cleanse & Lean is not

a thermogenic. It is an all-natural formula that works by cleansing the

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The best part about it is that it is a very effective formula for quick

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help you in your weight loss goals too, that we are giving away FREE

trials of both products! This promotion has been designed to give

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amazing products the opportunity to try them for yourself at no cost

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a short time.

Both trial offers are available FREE at your local Max Muscle store

as well as online at MaxMuscle.com. There is a small shipping and

handling fee if you order online so your best bet is to run down to

your local Max Muscle store to pick up your FREE trial.

Remember, each month we have plenty of sales and promotions

going on. The monthly BOGOs give you the opportunity to get 50percent off one of Max Muscles great products with the purchase of

another. We also have the Stack Cycles at 25 percent off, and dont

forget the Max Deals of the Week that feature a different MMSN

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Be sure to check these great deals out at your local Max Muscle

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PRESIDENT'SPOINT

Sean Greene is President of Max Muscleand the Executive Editor of MS&F.


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LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COMLocations Nationwide. Franchise Opportunities Available.


*Cannot be combined with Frequent Buyer

Points or any other sales. Certain product

restrictions may apply. Talk to your

Max Muscle Certified Nutrition Expert for

more details.

Buy MaxxTOR, Get MiTOR

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CONTRIBUTORS

Want to contribute to MS&F?Send story ideas/pitches to [email protected].

Dr. Guillermo Escalante,DSc, MBA, ATC, CSCS is currently an

assistant professor of kinesiology at

Cal State University San Bernardino,

the president/founder of SportsProsPhysical Therapy/Personal Training

Center in Claremont, California

(4sportspros.com), the owner/founder

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winner of the 2014 Max Muscle

MaxxTOR challenge.

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

maxmuscle.com

TEST SUBJECTS

GAINED 5.3 LBS

OF MUSCLE

AND LOST

2.6 LBS.

OF BODY FAT

IN 8 WEEKS!

NEW SCIENTIFIC

BREAKTHROUGH!

Stephanie Batzis a Doctor ofPhysical Therapy in Scottsdale, Arizona.

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BeautifultotheCore.com.

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3ENE

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Locations Nationwide. Franchise Opportunities Available.


OFF!

When you purchaseall 3 items!

ENERGY

*Cannot be combined with Frequent Buyer Points or any other sales.

Certain product restrictions may apply. Talk to your Max Muscle

Certified Nutrition Expert for more details.

s &"8The most advanced Energy AND Intensityenhancing pre-workout supplement drink mix

ever developed.

s %MERGEHelps you loose weight by stimulatingfat metabolism and promoting appetite suppression

in addition to enhancing mood, alertness and focus.

s '(48Scientifically-based effective naturalgrowth hormone and IGF-1 support formula that helpsincrease mass and power while enhancing recovery.


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0 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2014

FEEDBACKBUZZ

Take your picture with a copy of MS&F or your favorite Max

Muscle product(s) and email it to [email protected]

for a chance to be featured in an upcoming issue!

V

V

I KNOW I CAN DEPENDON MAX MUSCLEI have been training consistently for about four years now. I have always been active growing up and initiallystarted out wanting to just get fit, toned and build more muscle, but the world of bodybuilding drew me in.I loved training hard, lifting heavy and I noticed results right away. I trained previously with Amber Orton ofADO Fitness and for the last few years, and have trained at Genuine Fitness in Eugene with Aaron Orton.In November 2013, I decided to accomplish a long-term goal I had to compete on stage, and started prepin January for my first show in April 2014. I chose to start as a bikini competitor at the Vancouver Naturaland placed 8th in my class. I loved the experience and being on stage to show all that I had accomplished.I decided to continue on with another show in May, the Oregon Ironman, switching from bikini to figure. Itook two first place wins and am currently in prep for figure at a few shows this fall. I have found my passionand to stay in top condition year round, I train consistently, eat clean and fuel my body with the propersupplements. I am currently a sponsored athlete with Max Muscle Sports Nutrition in Eugene, Oregon andstock up on my supplements there. Some of my favorites are the Triple Whey and MaxPro proteins, MaxGlutamine and Pink Lemonade Pro BCAAs. Max Muscle has been a great source of nutritional supplementsthroughout my years of training and I know I can depend on them to continue to supply me with products ofthe highest quality.

Megan Sether, shops at Max Muscle Eugene, Oregon

THANKS FOR THE SUPPORT!I wanted to thank you for all of your help over the past 36 weeks ofmy training for my first INBA Figure Competition. With the help ofMax Muscle products I placed 1st in Jr. Masters, 1st in Novice and2nd in Open. Using ThermX, Max Creatine, Emerge, Vit-Acell and

ISO X, I was able to stay energized, focused and obtain the fitnessgoals I wanted to achieve. I am training for my next show on August30th and I look forward to using Max Muscle products again to helpme on my journey. Thanks again for your support and sharing yourknowledge with me.

Kendall Brosnahan, shops at Max Muscle Las Vegas, Nevada

spottedon

Team Max Jen Stevens(@jenstevens_1) loves to

show her Max Musclepride on Instagram.

J. Robert Williams Photography


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THERE ISWAYMORE TO LIFEI attend Heritage High School and willgraduate with the class of 2015. I was astudent athlete with dreams of going onto play college football. I was a starterat defensive back on the Varsity team mysophomore year. My junior year I was votedin as a Varsity captain by my teammates andcontinued to play until I was injured for the lasttime this past fall. This injury was my 4th majorconcussion. We were playing Valor HighSchool of Highlands Ranch, Colorado. Theplay was a kick return and I was the returner. Igot the ball and ran to about the 35 yard lineand boom! my football career was overdue to the hardest hit I have ever taken.

The doctors at Rocky Mountain Centerfor Concussion told me that I could not playmy favorite sport anymore. My life revolvedaround this game. I thought that there was noway I could succeed in anything else; at the

time I thought my life was over. But life was not over after my fourthconcussion; I found a new passion. When Igot back in the weight room after recovering, Iabsolutely loved it. I started seeing these guys,guys with an insane amount of muscle: KaiGreene, Phil Heath and Dennis Wolff. As most people would see these guys as disgusting, I saw themas amazing. I understood that they were their own masterpiece, and how much dedication and focusthey have to look like they do. The new passion I found was exciting and I wanted to get started withbodybuilding shows as soon as possible! I just didn't know how.

Max Muscle was introduced to me by one of my buddies on the football team. This was before myinjury, and when I was in the weight room to strictly get more explosive for football. In late Februarythis year, when I went in to the store in Centennial, Colorado, as I normally do, and spoke with anemployee about starting to prepare for a bodybuilding show. He told me his brother, Matthew Grooms,

was starting to do show prep too, so I gave him a call! I met with Matthew. He got me started with my diet plan, workouts, and posing! I started seeingmore results right away! I didn't really know Matthew very well then, but after I couldn't play footballanymore, and found a new passion to be a bodybuilder, I couldnt wait to be in a show. Theknowledge that I am gaining is priceless and worth every dollar ---- which in doing some checking, isvery reasonable in price! Now I am a teen bodybuilder and compete as an NPC Athlete. I competed at The Mile HighChampionships this past May. I received 3rd in the open and 2nd in the novice class. My coach,Matthew Grooms, and I were pretty excited considering this was my first show. It was the most fun I'vehad since the last time I remember being on the football field. Through adversity, this new sport hasshown me that there is way more to life. I have been so much happier since I found this. Yes, I missplaying on the field with my best friends, but like I said, I have learned there is more to life than just onesport! Max Muscle has helped me tremendously from when I walked into the store 2 and half years

ago as a football player, to now as a bodybuilder. From supplements, to meal plans, to extremelyknowledgeable and qualified individuals employed there, Max Muscle has given me what I need toconquer my goals! The fact that any Max Muscle has that kind of hands-on help amazes me. All the employees knowexactly what they're talking about when it comes to fitness, nutrition and overall health. I had a goalto get bigger for football; I got injured and found a new dream of competing as a bodybuilder. MaxMuscle has helped me with both of those goals. I have no doubt they will help me conquer my nextgoals.

Tyler Sodia, Littleton, Colorado

TALK

TO US

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

likes, dislikes to [email protected].

V

Guillermo Escalante,Max Muscle's winnerof the 8-weekMaxxTOR challenge,won his class atthe Tournament ofChampions in Julyand is headed to theNPC USA. CONGRATS

GUILLERMO!

This is Maxine, thedaughter of Michael and

Josie Sanguinetti, who arecustomers at Max Muscle

Petaluma, California. She'spossibly the cutest Max

Muscle chick ever!

Huge Max Muscle fan Eric Coronado and his son recently met topexecs at Max Muscle headquarters and they posed for a quick photo.


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BROILED OR BAKED, THISBRAIN FOOD IS GREAT!

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By Linda Hepler, BSN, RNHEALTHBEAT

Think you wont reap the benefits of running if its only for a few minutes a day or at slowspeed? Well, think again, say researchers from Iowa State University Kinesiology Department inAmes, Iowa. The study of 55,137 adults over a 15-year period determined that those who ranless than 51 minutes, fewer than 6 miles, slower than 6 miles per hour or only one to two timesper week had a lower risk of dying compared to those who did not run. Compared with non-runners, the runners had a 30 percent lower risk of death from all causesand a 45 percent lower risk of death from heart disease or stroke. Runners on average lived threeyears longer compared to non-runners. Those who persistently ran over a period of six years onaverage had the most significant benefits. The study concluded that more may not be better in relation to running and longevity.

When More May Not Be Better

Most of us know that a meal or two of fish eachweek especially fish high in Omega-3s, like salmon,

trout, sardines, herring, canned mackerel, canned light

tuna and oysters is good for us. Its filled with Omega-3

fatty acids, as well as vitamins and minerals, and can help

to keep our hearts and brains healthy. But researchers at

the University of Pittsburgh School of Medicine found that

simply eating baked or broiled fish each week, regardless

of the amount of Omega-3 fatty acids present in the fish,

was the key to helping with memory and cognition.

The researchers, who analyzed data from 260 peoplewho provided information on their dietary intake, and who

had high-resolution brain MRI scans to determine their

grey matter brain volume in areas of the brain responsible

for memory and cognition, found that those who ate

baked or broiled fish once or twice a week had larger

brain volumes in regions associated with memory and

cognition. Baked or broiled fish contains higher levels

of Omega-3s than fried fish because the fatty acids are

destroyed in the high heat of frying.

Surprisingly, the researchers did not find a relationship

between blood Omega-3 levels and these brain results,

leading them to believe that it is lifestyle factors, such

as a commitment to good dietary practices, rather than

biological factors, such as the type of fish, that makes thedifference in better brain health.


17/68

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HEALTHMATTERS By Linda Hepler, BSN, RN

Many people whove played high school or college contact

sports like football, soccer or hockey remember an incident ofgetting knocked out, dinged up or getting their

bell rung. These names refer to a mild traumatic

brain injury, or a concussion. But you dont have

to be a college athlete or even play contact

sports to experience a concussion, said Vernon

Williams, MD, a sports neurologist and director of

the Kerlan-Jobe Center for Sports Neurology and

Pain Medicine in Los Angeles, California. You can

suffer a concussion in any activity where youre

moving at high velocity skiing, snowboarding, running, cycling

or skateboarding, for example, he explained.

According to the Centers for Disease Control and

Prevention, there are an estimated 3.8 million sports andrecreation related concussions in the United States

each year. This condition is caused by a blow to the

head or the body, a fall or an injury that shakes the

brain inside of the skull. And while the overwhelming

majority of concussions heal within a week to 10

days, said Dr. Williams, a small percentage of people

about 10-15 percent have a post-concussive

syndrome, or symptoms that last longer, up to three

months or even longer. Risk factors for a prolonged

recovery are having had a previous concussion,

having a learning disability such as ADHD or having

chronic migraines or a pre-existing mental health condition

such as depression or anxiety. Richard Hamilton, PhD, brain injury specialist and clinical

3.8millionPEOPLE SUFFER FROM A

SPORTS OR RECREATION

RELATED CONCUSSION

IN THE U.S. EACH YEAR

What You

ShouldKnow AboutConcussions


19/68


director of the Brain Injury and

Concussion Rehabilitation programs

at Baptist Hospital in Miami, Florida,

said a recurrent head injury while

still recovering from a concussion can

cause severe problems or in rare

cases, even death. A concussion

is a dysfunction of the brain that

temporarily alters your metabolic

function, he explained. Youre four

times more likely to get another

concussion within the two weeks

IROORZLQJ D UVW RQH 7KLV VHFRQG

impact syndrome, or a second blow

to the head before the symptoms of a

UVW FRQFXVVLRQ IXOO\ FOHDU XS LV UDUH

but has devastating results, said Dr.

Hamilton. About 50 percent of these

people die, and those who dont, have

permanent brain damage.

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physical, cognitive and mental

symptoms that can spell the end of a

college or professional athletic career

DQG FDXVH GLIFXOWLHV KROGLQJ GRZQ MREV

or maintaining relationships.

How do you know if the blow you

took to the head is a concussion?

According to Dr. Hamilton, many

people think that a concussion is

when you lose consciousness, butthis isnt always the case. You may

experience problems with thinking and

remembering (inability to concentrate,

feeling foggy) or have physical

complaints like headache, blurred

vision, nausea, balance problems,

fatigue and sleep disturbances. People

who have concussions may also have

emotional or mood issues such as

irritability, anxiety or even depression.

If you have any of these symptoms

following a blow to the head or a fall,

its important to get checked out by amedical professional with expertise in

RETURN-TO-PLAY PROTOCOLSEven at the point that your concussion symptoms clear, you need to gradually

return to contact sports or high-risk recreational activities. Most high school and

professional athletic teams use a protocol for gradual return to play. Each phase

should be followed for 24 hours, and if concussion symptoms return, the athlete

goes to the previous phase for 24 hours:

PHASE 1:No activity Physical rest (no running, jumping, sports) and

FRJQLWLYH UHVW QR VFKRROZRUN FRPSXWHU ZRUN WH[WLQJ 79 RU FRPSXWHU

games.

PHASE 2:Light exercise Walking, swimming or stationary cycling at less

than 70 percent of maximum heart rate for age. No resistance training.

PHASE 3:6SRUW VSHFLF H[HUFLVH Such as skating if you play hockey or

running if you play soccer.

PHASE 4:Non-contact training Progression to more complex training,

such as passing in ice hockey. May start progressive resistance training.

PHASE 5:Full-contact practice After the go-ahead from your doctor,

participation in normal training activities.

PHASE 6:Return to play Normal game play

Yourefourtimes more likelyto get anotherconcussionwithin the twoweeks followinga first one.Dr. Richard Hamilton, brain specialist


20/68


concussion management, he added.

While a promising recent Swedish

study suggests that there is a rise in

blood levels of a protein called total-

tau following a concussion, there is

no testing at present to diagnose the

condition, said Mark Herceg, PhD,

director of Rehabilitation Psychology

and Neuropsychology at Burke

Rehabilitation Hospital in New York.You wont see a concussion on a CT

scan or a MRI, he explained.

Instead, said Dr. Herceg, the doctor

will clinically diagnose a concussion

based upon the symptoms youre

experiencing following a blow to the

head or another injury that may have

caused it. Early diagnosis, according to

Dr. Herceg, is crucial.

Proper concussion management

is crucial, too, said Dr. Hamilton.

Athletes with concussion should have

both physical and cognitive rest untilsymptoms clear. The brain is trying to

go back into balance, to heal itself from

the injury. It needs glucose from blood

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and no mental activities, like computer

work, school work, TV, texting and

computer games.

Those with lingering symptoms need

to be referred to the right expert for

help, said Dr. Williams. If you have

balance problems, theres vestibular

therapy. Cognitive problems can be

helped with an occupational therapistor speech therapist, and psychotherapy

can help with emotional issues.

&RQFXVVLRQ LV D VLJQLFDQW LQMXU\ EXW

it doesnt have to be serious if handled

properly, he said.MS&F

Less than two months ago, theNCAA settled a federal class-actionlawsuit involving a number of formerathletes who said they suffered braindamage from improper managementof concussions sustained whileplaying contact sports in college.The settlement included a $70million fund set aside for medicalscreening of thousands of currentand former NCAA athletes todetermine the extent of neurologicalinjuries they incurred while playingcontact sports like football, hockey,

lacrosse and soccer a step which

CONCUSSION PREVENTIONEvery athlete should recognize the signs and symptoms of a concussion and know when

to seek medical help for a head injury, said Vernon Williams, MD, a sports neurologist

and director of the Kerlan-Jobe Center for Sports Neurology and Pain Medicine in Los

Angeles, California. Even better, he added, is taking steps to prevent concussions in

the first place. This will assure a healthy brain, and with a healthy brain, youre a better

athlete.

+HUH DUH YH WLSV IURP 'U :LOOLDPV WR KHOS SUHYHQW FRQFXVVLRQ

1). Use all recommended protective equipment for contact sports and check for proper fit.

2). Make sure youre using proper technique while engaging in sports to prevent head and neck injuries.

3). Stay hydrated. When youre dehydrated, your neurological function and balance are impaired, which could lead to falls.

4). Strengthen your neck with exercises (ask a personal trainer or sports medicine professional for help). A strong neckgreatly reduces the risk of whiplash-type injuries that may lead to concussion.

5). Take steps to improve your balance with a stability ball or simple balance board. You can also do exercises withoutequipment; for suggestions, see MayoClinic.org.

may establish grounds for individuallawsuits for damages. Part of thefund will also go toward concussionresearch. In addition to medical testingand research, the college sportsgoverning body also agreed toimplement a single return-to-playpolicy for treatment of playerswhove suffered head blows, ratherthan allowing individual schools touse their own discretion about whenathletes can go back into games(former requirements only said

that schools must have concussion

management plans but did notoutline what should be in thoseplans). Other mandates for NCAAmember schools include preseasonbaseline cognitive testing for allathletes (concussion testing assesses

your brain and thinking function bothbefore and after a head trauma) toaid in the determination whethera concussion has healed, and arequirement that medical personneltrained in the diagnosis, treatmentand management of concussions bepresent for all games and available

for practices for all contact sports.

ENSURINGSTUDENT ATHLETE SAFETY


21/68


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22/68


COVERSTORY By Stephanie Batz Photos by JamesPatrick.com

Pilates is a method of mind-

body conditioning. Core exercises

are designed to create an awareness

of the deep thoracic and abdomino-

pelvic muscles and to re-adjust any

musculoskeletal imbalances. Pilates

exercises are focused on stabilizing

contractions of the postural muscles.

All movements are performed and

coordinated with breathing patterns

and accurate body alignment to provide

maximum results. So it is the perfectform of exercise for recovery.

Reform

YOURBODYLooking for a great workout to

get back into working out after an

injury or illness? Pilates is

an excellent choice.

GETTING ACQUAINTED WITH THE REFORMERThe carriage stopper can be placed in position 1-6 based on your height. Lie downon your back with your feet on the foot bar. You want your hips and knees to be at90 degrees. So adjust the stopper accordingly.The carriage is the black mat that moves.The springs are different resistances (1/4, 1/2 and 1). Spring recommendationsare listed below with each exercise, however adjust to what challenges you.The foot bar should be set in position 2, which is the 2nd from the top.The headrest can be flat, halfway up or all the way up depending on your comfort.

CHEST EXPANSION

Springs:1 to 2Setup:Kneel on the carriage with thighsagainst shoulder rests, arms straight,holding ropes, palms facing in.Action:Maintain good posture, pull arms

back behind you, maintain arms back whileturning head to one side and then theother, then return arms to starting position.Perform 10 reps.Tips:Pull arms slowly to avoid fallingforward, avoid rolling the shouldersforward.Target Muscles:abs, neck, glutes,hamstrings, back, scapular stabilizers

A

A

B

B

C D

LONG BOXAIRPLANE

Springs:1Setup:Lie prone on thelong box, legs straight andsqueezing together, armsstraight overhead holding ropes,arms parallel to floor, palmsfacing down.Action:Pull arms to sides andextend spine, palms facing hips,then return arms to startingposition. Perform 12 reps.Tips: Keep arms parallel tofloor the entire time.Target Muscles:back,

glutes, hamstrings, scapularstabilizers, shoulders, arms


23/68


If you have an injury,the correct response isto rest and give it timeto heal. However, manypeople neglect the nextstep, which is a slowprogression back to theirprior level of activity. Theall-or-nothing mentality isunsafe when it comes torecovery. If you go fullthrottle, your recoverymay be hindered and

youll risk re-injury. Soit is necessary to learnand utilize the two Ps:Patience and Progress.

Be patient and knowthat in as little as twoweeks you can losestrength, lean muscleand aerobic capacity.Therefore, your body isnot prepared to returnto your normal workoutright away. Below aresome self treatment tipsfor each stage of therecovery process.

7KH UVW FRXSOH RI GD\V

Rest and get plenty of

sleep

Ice and compress the

area a couple times a day

for 15 minutes

Elevate the area if

possible, especially if

swelling is present

Hydrate well

Continue a healthy diet

If cleared by yourphysician, take Tylenol to

treat pain (NSAIDs likeAdvil or Motrin may delay

recovery due to inhibiting

WKH LQDPPDWRU\ UHVSRQVH

7KH QH[W ZHHN RU WZR

Address the underlying

cause of the injury to

prevent re-injury or further

injury (this could be muscle

imbalances, poor posture,

muscle weakness or

LQVWDELOLW\

Stretch

Light self massage

Postural exercise (if

DSSOLFDEOHIf the injury is not

improving, you may want

to see a physician or

physical therapist

2QFH \RX IHHO EHWWHU

Follow the 25 percent

rule: perform a workout

at 25 percent of your

normal duration and 25

percent of your normal

weight/resistance. So if

you usually lift weights

IRU PLQXWHV \RXU UVW

day back should only be

15 minutes and a quarterof your normal effort.

Increase by 10 percent

each workout so you reach

75 percent after 6 workout

sessions.

Modify exercises if

they are causing pain

or discomfort. This may

include using machines

instead of free weights to

provide more stability and

control over the desired

range of motion.

Stretch post-workout

If you get dizzy or

lightheaded, stopHydrate well, especially

before and after yourworkout

Consider using a brace

if instability is present

(i.e. elbow, wrist, knee or

DQNOH LQMXU\

Always use a spotter if

there is risk for injury

Use a foam roller

post-workout to provide

myofascial release (see

pages 24-25 for a foam

UROO ZRUNRXW

Ice post-workout if

swelling is present

Once you are able to

consistently work out

at 75 percent of your

maximal intensity without

seeing any of the below

signs and symptoms,

then you are ready to

get back to your normal

workout routine at 100

percent. If signs and

symptoms continue

or progressively get

worse, always consult

a physician. You must

UVW PDNH VXUH RI WKH

following:Swelling is no longer

present

Stability is no longer

compromised

Range of motion is

normal

Strength is restored

Balance is restored

You are pain free

You have been cleared

by your physician

This is a general

guideline but ultimately

listen to your body to

decide if you shouldcontinue to progress.

How To Avoid Delaying Your Recovery

A

A

B

BHUNDREDS

Springs:2 to 3Setup:Lie on back withlegs in table top, handsin straps, elbows bent.Action:Lift head,

crunch up, extend armsto sides, straighten legs.Then add 5 pulses asyou inhale and 5 pulsesas you exhale. Perform10 reps.Tips:Lower your legsas low as your lowerback can remain againstthe carriage.Target Muscles: abs,arms, hips, legs

MERMAID

Springs:1 to 2

Setup:Sit facing one side,legs in Z, one hand on thefoot bar, other hand on theshoulder rest.Action:Reach arm fromshoulder rest overhead andbend trunk towards footbar,press carriage out. Then returnto start position. Perform 12reps on each side.Tips:Lengthen the spinebefore bending to the side.Target Muscles:abs,obliques, scapular stabilizers


24/68


A

A

A

B

B

B C

HIP ROLLS

Springs:1/4 to 1 (head rest flat)Setup:Lie on back with heels on foot bar, legship distance apart, arms at side.Action:Without moving the carriage, articulatespine off carriage from tailbone to upper backuntil hips are in line with knees. Then lower hipsback down, articulating the spine one vertebraeat a time. Perform 10 reps.Tips:If easy, lower the springs to make it moredifficult to keep the carriage still.Target Muscles:abs, glutes, hamstrings,quadriceps

LIFT AND LOWER

Springs:1 1/2 to 2Setup:Lie on back with feet in straps, legs straight and together at 45 degrees, toes pointed, armsat sides.Action:Hinge legs up toward torso as far as hamstrings allow while keeping sacrum (base of spin)on carriage. Then circle legs out to the side as they press away from torso. Perform 5 circles in eachdirection.Tips:Make a bigger circle for more of a stretch. Keep lower back flat on carriage.Target Muscles:abs, glutes, hamstrings, hips

JUMP BOARD RUNNING

Springs:1 1/2 to 2Setup:Lie on back with feet on jump board, arms at sides.Action:Jump with one leg straight and one leg bent, switching legs in the air as if running in place.Perform 3 sets of 30 seconds.

Tips:Keep lower back flat, jump as high as possible.Target Muscles:abs, legs; great for simulating running with gravity eliminated.MS&F

Being sick with a cold, flu, coughor stomach issues can drasticallyaffect your energy levels andphysical abilities. So a gradualprogression back to workingout after being sick is also veryimportant. While sick, follow thetips below:Hydrate well

Wash your hands well

Rest and get plenty of sleep

Do not work out. Working out

will cause muscle micro tears,

ZKLFK OHDGV WR LQDPPDWLRQ 6R

your immune system has to work

on repairing your muscles instead

RI JKWLQJ \RXU LQIHFWLRQ

Continue a healthy diet

Once your sickness is done,

use the same 25 percent rule to

slowly progress back into working

out.

Recovering from Illness


25/68

A network of thousands are online now sharing

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new social network, myMaxMuscle. Theres no

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Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle

With Fitness Minded People

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26/68


FITFOCUS By Stephanie BatzPhotos by JamesPatrick.com

The foam roller assists withstretching the muscle fascia,

tendons, connective tissue and scar

adhesions. By using your own body

weight, you can roll over the foam

in order to provide self massage

and self-myofascial release. The

benefits include improved joint

range of motion, decreased joint

stress, decreased muscle soreness

and increased muscle recovery.

Perform these exercises post-

workout for one minute each.

Lie on the foam roller, legs bent, hands behind head. Rollfrom your waist to your shoulders.

Lie parallel on top of the foam roller, arms out to the side,palms up. Make snow angels with your arms.

FOAMROLLER


27/68


Both legs. Lie prone over the foam roller, propped up on yourhands or forearms. Roll from your hips down to your knees.

One leg at a time. Lie on your side, propped up on yourforearms. Roll from your hip down to just below your knee.

Both legs. Sit with your legs on topof the foam roller. Roll from yourankle up to just above your knee.

Both legs. Sit with your legs on top of the foam roller, one legbent. Roll from your ischial tuberosity (butt bone) down to just

below your knee.

One leg at a time. Sit on top of the foam roller, cross one legover the other, roll out that legs glutes. Roll from your ischialtuberosity (butt bone) up to your iliac crest (top of pelvis).


28/68


MAXCHAMP By David Calhoun, 2013 MaxForm Life Challenge Champion

Before the MaxForm LifeChallenge, I was morbidly obesewith constantly growing healthrisks. I was 21 years old and 337pounds. I had high blood pressureand was a borderline diabetic.When I was 14, I was in and outof the doctors running tests to see

why I was gaining so much weight(about 45 to 50 pounds a year). Myfamily and I even had to make afew special trips to Duke Universityand the University of North Carolina,&KDSHO +LOO WR JXUH VRPH WKLQJVout. The answer was always thesame: David needs to lose weightif he wants to live to see 30. Therewas even talk of heart problemsdue to my weight and unhealthylifestyle. These problems continuedthroughout high school. I stayed

around 300+ pounds. Once I reached 21 and was atmy all time high of 337 pounds, Idecided enough was enough. It wastime to make a change.

So, I joined the MaxForm LifeChallenge. And, after working outfor 8 months, I lost 113 pounds.

I went to the doctor, and forWKH UVW WLPH KH ORRNHG DW PH DQGsmiled and said I was the perfectSLFWXUH RI KHDOWK )RU WKH UVW WLPHin my life I was no longer a health

risk. That meant no more wonderingif I was going to die before the age30, no more special trips to Dukeand Chapel Hill, no more watchingmy mother and father worryingabout my health. The MaxForm LifeChallenge saved me.

Not only did the contest addyears to my life, but it changed thedirection I was going in. I have nowset new goals for myself. I want tobe a personal trainer and nutrition

MAX MUSCLESAVED MY LIFE

Find 2013 MaxForm Life Challenge Champion, David Calhoun,and many others like him on MyMaxMuscle.com.

PhotobyJamesPatrick.c

om

FRDFK , DP DOPRVW QLVKHG ZLWKP\ 1$60 FHUWLFDWLRQ WR EHFRPH DFHUWLHG VSRUWV QXWULWLRQLVW 1HYHU LQ Dmillion years did I think this wouldEH D FDUHHU FKRLFH I have learned manyvaluable lessons along thisyears journey. For starters,

I learned that diet is justas important as exercise.I also went on a strictbodybuilding competitor'sdiet. I loved it because itwas challenging physicallyand mentally.

But my favorite partof this year was seeingwhat my body wascapable of doing. I hadamazing results. Iput on 24.5 pounds

of lean musclemass using thebodybuilder's diet(given to me byP\ FHUWLHG WQHVVnutrition coach atMax Muscle), and thesupplements Max Isolateand MaxxTOR.

Im extremely proud of my results.When I was in California recently, Idid my one rep max on bench press(285 pounds at MetroFlex Long

Beach) and on August 4, I did a oneUHS PD[ RI SRXQGV :LWK JUHDWcoaching, great dieting and greatsupplementation, you can achieveawesome results. For the next fewmonths my new goal is maintainingmuscle mass and trimming downsome more fat.

Like I have said before, this isonly the beginning. Thank you MaxMuscle for creating the MaxForm Life

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GENIUS TIP

Pack yourtailgateessentials in atoolbox!

MAIN COMPARTMENT

spatulas

bottle openerstongs

can opener

MIDDLE COMPARTMENT

trash bags

paper towelswet wipes

hand sanitizer

BOTTOM DRAWER

your favorite condiments,

spices and seasonings.

Source: ABC's The Chew

toothpicks

wooden skewersbasting brush

mini flashlight

sunscreen

poncho

plastic zip bagsSharpie & Masking tape

GUYPICKS By Abby Hoeffner

TIP-TOPWith autumns arrival comes another return of tailgating season that wonderful time of year when burgers and brats arecooked al fresco in parking lots across the country by fans painted up in their teams colors. If youre new to this phenomenon,

plan to arrive four hours before the game (or concert) starts. Then, eat two hours before the event so you have plenty of time toset up and clean up. Read on for our gear picks and tips that will leave your friends raving.

LIGHT THE FLAMEColemans collapsible, compact RoadTrip LXX propane grill is easyto tote around and set up. Just fold it up, roll it with one hand to yourfavorite cooking spot and set it up in a matter of seconds. And justbecause its portable doesnt mean it skimps on space and power.This bad boy has 22,000 BTUs of combined power on 285 squareinches of cooking surface. $199.99, Coleman.com

PULL UP A CHAIRDont just stand around at your next tailgate party. Gather around thisreal wood Folding Picnic Table instead! Once expanded, it measures

54Wx33Lx26H (when closed its only 33Lx14Wx4D) witha spacious 33x28 table surface for eating and drinking, and has

four 10x11 wood seats with 9 of space in between each seat so itcomfortably sits four adults. $149.95, HomeWetBar.com

MARK YOUR MEATCollege sports fans can show their team spirit with SportsBrand Deluxe BBQ Branding Iron. The stainless steel head isabout three-inches in size, making it ideal for burgers, steaks,chicken and pork chops. If pro football is your game, theres acast iron NFL Logo Meat Brander option for you too!College: $35.99, bbqguys.com; NFL: $21, Amazon.com

GET MIXINGJust like your cordless drill gets thejob done when youre beyond

an extension cords reach, theKitchenAid Pro Line CordlessImmersion Blender goes whereveryou need it, including your nexttailgate party. Short and longblending arms, four attachmentsand five speeds add up tomaximum versatility. $299.95,Williams-Sonoma.comLET THE GOOD TIMES CHILL

Nothing says casual good times like a red plasticcup. Made of sturdy, reusable melamine, theRed Party Cup ice bucket can be used to cooldown drinks or serve party punch. Its five oclocksomewhere, right? $29.95, HomeWetBar.com

DID YOU KNOW?

In a case of emergency(aka, a forgotten bottle

opener), you can open abottle of beer with

the interior latch of yourcar door!


31/68


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BEAUTYPICKS By Lisa Maiorana

GIVE HERThroughout September and October, several beauty and

fashion companies offer fan-favorite limited edition items thatdisplay a pink ribbon the symbol for femininity, strength andbreast cancer. A portion of proceeds from these products will goto charities and research foundations that help search for a curefor breast cancer.

glowThanks to medicine and a change in diet, skin can get parched and flaky, but it doesnt

have to stay that way. Thankfully, Cliniques Dramatically Different Moisturizing Lotion+

infuses skin with double the moisturizing power needed to heal dry skin. Bonus: get a

Clinique Breast Cancer Awareness key chain free with purchase. Ten dollars of each bottle

sold will go to the Breast Cancer Research Foundation (BCRF). $38 at Clinique.com

feel strongYoga is a great way to release tension in the body and find peace of mind, so join a class

and take the Forever Pink Yoga mat with you. The lightweight, durable mat comes with a

sticky, non-slip surface that is free of harmful phthalates. One dollar from each sale will go

to BCRF. $21.98 at Amazon.com

smell amazingThe new fragrance by Coach, Poppy Wildflower, is an edgy blend of florals that are both

elegant and modern to celebrate a womans journey through life. Twenty percent of each

sale will go to BCRF. $68 for 1.7 fl. oz. exclusively at Ulta.com

feel like a ladyLayer on two coats of this non-toxic, water-based nail polish in the color Brave. Tested

safe for those fighting breast cancer, Acquarella by CureDiva has created a limited

edition bottle that is ideal for the perfect mani/pedi combo. One dollar from each polish

purchase will go to Breastcancer.org. $17 at CureDiva.com

be fashionableColorful and chic, this water-resistant wristlet by Hayden Reis is the perfect keepsake

holder for all your valuables at the gym, beach, or while running errands around town.

Twenty-five percent of proceeds will go to Breast Cancer Charities of America.

$32 at HaydenReis.com

feel refreshedWhen the days of chemotherapy are to blame or you just need a quick pick-me-up, dust

Bumble and Bumble prt--powder all over your scalp. The lightweight powder absorbs

oils quickly and leaves you with a fresh scent. FIve dollars from each purchase soldthrough the month of October will go to BCRF. $26 at Sephora.com

feel encouragedHaving a positive motto or words to go by increases your brains positive energy,

attracting more positive energy to come your way. This one-of-a-kind ID bracelet designed

by three-time Gold Medal Olympic Volleyball Champion Misty May-Treanor not only does

just that. It also helps keep those wearing it safe with its medical condition engraveable

tag. One hundred percent of the profits will be donated to BreastCancer.org. $39.95

at HopePaige.com

dazzleWhether youre sitting at home relaxing or ready to go on a date, give your lips some

glitz with the Be Legendary lip gloss by Smashbox. The limited-edition shade was created

exclusively to support the BCRF, with five dollars from each purchase going directly to thecharity. $20 at Smashbox.com

and hel her ...


33/68





(with Max Liqui Carn)

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34/68

If youre a Max Muscle customer already using the

CORE 4, weve got good news for you. The best

products well, they just keep getting better and

better. This past year we expanded our CORE 4

line by introducing Vit-Acell Energy and

Essential Omega, two products quickly

becoming staples in our customers

lives. Max Pro, Max Muscles best

selling protein supplement for more

than 20 years, is now available in

new flavors. And GlutaMatrix yes,

its still the best choice available for

quick delivery and absorption of

glutamine by your body.

The CORE 4is the basis for any

sound nutritional program. It

includes daily focus on vitamin

and mineral supplementation,essential fatty acids, consuming

the right type and quantity of

protein, and re-fueling your

muscles with glutamine, an

amino acid. The CORE 4

will help to balance your

hormones, provide you with

energy, encourage healthy

eating habits, improve

cardiovascular health, optimize

recovery and immunity and ultimately

provide a sense of well-being and happiness.

Immunity, energy, performance and recovery all lead to

results in achieving optimal health. If one is missing,

you wont get the results youre looking for.

Incorporating the CORE 4into your daily life is

the foundation that supports each piece of your

health and fitness program. Whether youre

getting back to the basics of health or juststarting out, visit your local Max Muscle today to

find out how the CORE 4can change your life!


35/68Franchise Opportunities Available!




1

4

2

3

MAXPRO-Consuming enough protein eachday can be the difference between getting results and

not. MaxPro is comprised of a blend of whey protein

concentrate, whey protein isolate and casein protein.

Whey protein is an excellent source of glutamine,

glycine and the branched chain amino acids leucine,

isoleucine and valine. Whey protein transits the

stomach quickly for fast absorption by the intestines,

making it ideal to consume post-exercise to speed recovery. Rich

amounts of glutathione, a powerful antioxidant, are contained in wheyprotein. Glutathione is involved heavily in metabolic detoxification, and

levels of glutathione have been shown to decrease with exercise.

Peptides from whey protein have also shown to enhance the activity of

our immune system.

Recently, whey protein has received attention for being effective in

weight loss and reducing body fat. A newly published research study

had this to say about whey: Healthy, overweight and obese individuals

participated in the double-blind, randomized clinical trial ingesting a

whey protein shake twice daily for 23 weeks. Participants were provided

no dietary advice and continued to consume their free-choice diets

throughout the study period. At the end of the 23 weeks, subjects in the

whey protein group lost statistically significantly more body weight, fat

free mass and waist

circumference compared tothe other groups consuming

a similar soy protein or an

isoenergetic amount of

carbohydrate (placebo).

Casein protein comprises 80

percent of the protein found

in milk and does not clear

the stomach as fast as

whey protein. It is a slower

digesting protein, often

referred to as a time-

released protein, making

it a good choice to add towhey protein and to

consume prior to bedtime

when you will be in a

fasting state.

GLUTAMATRIX-Glutamatrix is formulated with three different sources of glutamine, each easyto use and providing individual benefits for our body. GlutaMatrix helps to speed recovery by enhancing

immunity, accelerating muscle repair and improving brain function. Here are some highlights:

s L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and

immune functions 'LUTAMINE PEPTIDES ARE ABSORBED INTACT AND TRIGGER PROTEIN SYNTHESIS REPAIRING AND RECOVERING

our muscles

s .!CETYL,'LUTAMINE REPLENISHES BRAIN NEUROTRANSMITTERS AFTER DIFFICULT WORKOUTS

s 'LUTA-ATRIX ALSO INCLUDES GRAMS OF CARBOHYDRATES OF THOSE COMING FROM DEXTROSE WHICH IS

important for fast and optimal absorption.

VIT-ACELL ENERGY-Vitaminsand minerals play essential roles in most metabolic

processes in our body. They act as anti-oxidants,

co-enzymes and catalysts playing roles in a

number of chemical reactions. Vit-Acell Energy,

which comes in a delicious citrus flavor, is a natural

liquid nutrition supplement that provides 100

percent or more of 13 essential vitamins and

essential minerals. It also contains a natural juice blend

loaded with antioxidants, 100 mg of colloidal minerals andenergizing herbal extracts such as green tea, ginkgo bi loba,

grape seed extract, ginseng, citrus bioflavonoid extract, rutin

powder and herperidin extract. Vit-Acell Energy also provides

100 mg of caffeine coming from green coffee bean extract,

guarana extract, yerba mate extract and kola extract making

it a perfect choice for your morning multi-vitamin. Taking a

liquid vitamin offers even more benefits such as:

s "ETTER !BSORPTION s 3UPER #ONCENTRATED

s %ASILY TO 3WALLOW s "ETTER 5TILIZATION

ESSENTIAL OMEGA-Most ofus know by now how important it is to supplementwith essential fatty acids. Essential Omega is

simply the best way to do i t. Some of the features

and health benefits include the following:

s )5 OF VITAMIN $

s 0HARMACEUTICAL GRADE FISH OIL WITH NO WORRY

about mercury, contaminants or fishy taste

s )MPROVED HEART HEALTH

s )MMUNITY SUPPORT

s *OINT SUPPORT

s (ORMONAL SUPPORT

s 3KIN HEALTH

s "RAIN FUNCTION

And the best part? The taste. You have to taste it to

believe that you can take fish oil without the

unpleasant fishy side effects weve all experienced.

Essential Omega is available in Lemon, Pina

Colada and Mango Peach flavors.


36/68


By Susan IrbyBIKINIKITCHEN

SALMON Most commonly

recognized for its omega-3 fatty

acids which promote healthy

VNLQ DQG KDLU WKHVH VK RLO

properties also help transmitcommunication between brain

cells.

AVOCADO Rich in healthy fats,

avocados also are a healthy source of

vitamin E, which studies

show promote

positive brain health

and have been known

to lower the risk of

Alzheimers Disease

by up to 67 percent.

FOR BRAINPOWER

INGREDIENTS

For Avocado Cashew Butter(makes 2 cups):

1 ripe avocado2 cups fresh frozen lima beans2 Tbs raw cashews1 tsp lemon zest2 Tbs lemon juice1 Tbs lime juice2 Tbs unsweetened non-dairycoconut yogurt cup water2 garlic cloves cup fresh basil leaves

pinch sea salt

tsp black pepper

1 Tbs extra virgin olive oil orgrapeseed oil

For Salmon and Portobello Stack:

2 4-ounce salmon filets2 Portobello mushrooms, stemremoved3 tablespoons extra virgin oliveoil or grapeseed oil red bell pepper, julienned yellow bell pepper, julienned2 -inch slices red onionsalt and pepper to taste

When it comes to building muscle, strength, weight

loss and even weight gain, theres a lot of talk about

healthy fats and proteins; what, how much and when to

eat. But, nutrients in foods have a positive impact on thebody that goes way beyond having strong, toned muscles.

The foods we eat can improve our brain power, too.

Not surprisingly, most of the foods that promote a healthy

brain are the foods youve heard of before nutrient-rich

foods such as salmon, eggs, avocado, nuts, seeds, whole

grains and more. But, these foods dont just enhance

memory and cognitive thinking, they can help repair the

brain after injury.

According to BrainLine.org, proper nutrition plays

an essential role in the recovery from brain injury.

Recommendations include eating smaller meals more

frequently. Additionally, meals and snacks should consist of

lean proteins, healthy fats and healthy oils. When it comes

to brain superfoods, these foods are key whether you suf fer

from a brain injury or not:

Eat Smart

Grilled Salmon Portobello Stackwith Avocado Cashew ButterServes 2


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EGGS Their high-cholesterol

stereotype may be fading because

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linked to a more stabilized brain.

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of neurotransmitters to and from the

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omega-3 fatty acids and brain

health. They rank number one

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healthiest omega-3 rich foods.

WILD

OATS Oats and

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releasing carbs, meaning they

provide energy for the body for

a relatively long period of time,

thereby stabilizing blood sugar

levels. Glucose is a main source

of fuel for the brain, so keeping

those levels steady makes a

ELJ GLIIHUHQFH LQ KRZ \RX WKLQNfeel and react to situations.

HERBS(like peppermint and rosemary) Herbs can also play a

positive role in brain health, as do caviar, sea plants and cruciferous

vegetables like broccoli and kale. Bottom line for the top of your

head avoid starchy carbs

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avoid eating big meals that

stagnate your digestive

system and keep blood sugars

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balanced nutrients found inOHDQ SURWHLQV KLJK EHU IRRGV

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any dietary need or change,

please consult your doctor

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and foods that may interfere

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Copyright Susan Irby, the Bikini Chef2014

DIRECTIONS

1. Make Avocado Cashew Butter by pureeing first 13 ingredients in afood processor until smooth. Chill or reserve at room temperature.2. Drizzle bell peppers, onion and mushrooms with one to two

tablespoons of olive oil and lightly season with salt and pepper.Grill on a hot grill or grill pan until grill marks are visible andvegetables are just tender. Set aside.

3. Coat salmon lightly with remaining olive oil and season withpepper. Grill on a hot grill or under the broiler in the oven for about10 minutes per 1-inch thickness or until just cooked through.

4. To serve, spread 2 heaping tablespoons of Avocado CashewButter on one mushroom. Top with red onion, bell peppers andsalmon. Refrigerate unused Avocado Cashew Butter for up to 5days. Great as a spread on veggies and sandwiches or as a dip.

ABOUT THE AUTHOR: Susan Irby, CFNS, is a certified food healer, award-winning network

television host and radio personality. Susan is the creator of the successful brand, The Bikini Chef, and its recipesand content. The Bikini Chef promotes figure flattering flavors and living a healthy lifestyle through good

nutrition, delicious foods and fitness. Susan is also the creator, producer and host of The Bikini Lifestyles Show.

Visit her on Twitter @TheSusanIrby or online at SusanIrby.com.

NutritionalInformation:

Serving size: 1 Stack

Calories: 303

Fat: 19.8g

Saturated fat: 3.7g

Cholesterol: 0mg

Sodium: 484mg

Potassium: 26.6mg

Carbohydrates: 26.6g

Fiber: 8.9g

Sugars: 4.5g

Protein: 8g


38/68


By Alissa CarpioVITALNUTRITION

If youve been reading fitness articles for thelast couple of years, youre probably aware of the

controversy surrounding grains. On one hand, the

U.S. Food and Drug Administration (FDA) and the U.S.

Department of Agriculture (USDA) adhere to their long-

standing argument that whole grains should be the major

staple in a healthy diet. On the other hand, you have

the Paleo diet, arguing against all grains, as well as the

gluten-free diet, which aims to keep some grains in while

avoiding wheat and its primary protein, gluten.

There are strong arguments in favor of both extremes,

but can there be a happy middle ground? For healthyindividuals, would there be a health benefit to removing

or minimizing grains in the diet? Or posed differently,

would a lack of grains cause a deficiency of necessary

nutrients?

This topic may be viewed from a perspective similar

to a vegetarian versus carnivorous diet. You can choose,

for reasons of personal preference, health or ethics, not

to eat animal products and still get protein and most

nutrients. This article aims to present the information and

let you make a realistic, healthy choice that fits you and

your familys health and lifestyle.

What Nutrients Do Grains Provide?

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MakingSENSE

ofGRAINSWhen it comes to grains, should you go glutenfree, try Paleo or follow FDA recommendations?We aim to simplify it all for you here.


39/68


easy choice for athletes wishing to fuel

workouts and aid in recovery throughglycogen replenishment.

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there are other food sources thatcontain these nutrients. The answer to

that is, yes! Just as one who choosesto adopt a vegetarian lifestyle, if you

decide to limit or eliminate grains fromyour diet, measures must be taken

to ensure you dont develop nutrientGHFLHQFLHV

Amy Burkhart, MD, RD, also knownas The Celiac MD, advises, Grains

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these nutrients. Supplementing withfoods such as legumes, nuts, seeds

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dietitian is recommended if thesechanges will be long term in order to

assure optimal nutritional health. 'LHWDU\ EHU LV IRXQG LQ PDQ\ ZKROH

natural foods such as fruit, vegetables,nuts and seeds. Liver, red meat,

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richest sources of the B vitamin group.

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as breads and cereals, and is muchless absorbable than heme iron. Good

sources include lentils, beans, broccoli,

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and almonds are excellent sources of

magnesium, while selenium can beobtained by eating Brazil nuts, halibut,

pork tenderloin, salmon and couscous.

How Grains Help You ExerciseBut what about quality complex

carbohydrates to fuel workouts and aidin recovery? A complex carbohydrate,

E\ GHQLWLRQ VLPSO\ PHDQV Dcarbohydrate that consists of two or

more monosaccharide units. Complex

carbohydrates are present in fruit,vegetables, starches and nuts.

The biggest concern an athlete willhave in reducing or omitting grains

will be macronutrient displacement ifmeasures arent taken to ensure other

energy-dense carb sources are part ofthe diet.

For example, if youre a recreational

bodybuilder typically consuming200g carbs daily, nixing grains willdrastically reduce that amount unless

you exchange the grains for anequal amount of carbs from a starch,vegetable, fruit or nuts.

An exchange of carbohydrate-richfoods looks like this, with each item

listed containing 15g of carbohydrates. Rice (white or brown), 1/3 cup

Sweet Potato, 1/2 cup Corn, 1/2 cup

Green Peas, 1/2 cup

Baked Potato, 3 oz. Black Beans, 1/2 cup

Max Muscle Petaluma owner and

1(67$ &HUWLHG 6SRUWV 1XWULWLRQLVWJames Burchell knows a thing or

two about the need to fuel workoutsand recover properly. A former rock

climber and martial artist, James nowfocuses on weight lifting as his primary

form of exercise, divided among 4-6

sessions per week lasting 1-1 hours.

He offered some tips on includingcarbohydrate-dense foods in a diet

with little to no grains. Great sourcesof carbs that are grain and gluten free

are starchy roots including sweetpotatoes, taro, beets, carrots, parsnips,

turnips and potatoes, says James. Healso lists fruit, peas and beans among

his top choices.

The Great Grain Problem:K\ PLJKW VRPHRQH ZLVK WRFXW JUDLQV IURP WKHLU GLHW" :KLOH

screenings for Celiac Disease arepretty straightforward, only about

1 percent of Americans are Celiacpositive. Others might experience Non-

Celiac Gluten Sensitivity or digestiveproblems when consuming grains. If

you suspect an issue with grains, Dr.Burkhart offers this recommendation:

First and foremost, if someone thinksthey are experiencing symptoms when

ingesting gluten they must be screened

for celiac disease and wheat allergywith appropriate medical tests. This

must be done on a gluten-containingdiet for the results to be accurate. If

those tests are negative, an evaluationfor other causes of gluten sensitivity,

such as fructose malabsorption, should

Quinoa is considered an ancient grain and it ispacked with tons of great nutrients includingmagnesium, fiber, folate, zinc, whole protein,iron, manganese and phosphorus. There aremore than 100 types of quinoa.

Did You Know?


40/68


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ESSENTIAL FATTY ACID COMPLEX

RICH IN OMEGA 3, 6 AND 9



41/68

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42/68


By Matt CooperCUTTINGEDGE

MMSN'SPREMIERENERGYSYSTEMGet the Right Tools For the Job!

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SEPTEMBER & OCTOBER 2014 MAX SPORTS & FITNESS MAGAZINE

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Transcript of SEPTEMBER & OCTOBER 2014 MAX SPORTS & FITNESS MAGAZINE