2016 APRIL ISSUE MAX SPORTS & FITNESS

8/18/2019 2016 APRIL ISSUE MAX SPORTS & FITNESS

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TEAM MAX ATHLETE

NPC NATIONALROSE SCARBOROUGHNPC NATIONAL

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**Based on sales at Max Muscle stores nationwide.Photo by Hiram Chee

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WWW.MAXMUSCLE.COM ı APRIL 2016

APRIL 2016 Issue 203

HEALTH16 Microbiome Therapy Why germs and bacteria might

be better for you than you think.

Welcome to the new frontier of

medicine.

FITNESS22 Shapely Shoulders This month's cover model

shares a great workout to get

killer shoulders.

26 Get Outside Tired of being cooped up in

the gym? Head outdoors

for this fun workout!

28 Spring Training Running tips, five fun outdoor

activities to try, and 10 fitness

apps to help you stay on trackthis spring.

TEAM MAX 34 Pete Ciccone, IFBB Pro Each month, we host

a Q&A with one of

Max Muscle's elite

Team Max athletes.

RESULTS36 She's Back! How Gina Turner lost

85 pounds and got her

groove back!

IMAGE40 Check the Mail

Items packaged together

exclusively for men and sent

monthly to your doorstep.

42 Beauty Detox

Great products for ladies to help you detox and feel great!

26

22


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3 APRIL 2016 ı WWW.MAXSPORTSANDFITNESS.COM

Photographer: James Patrick, JamesPatrick.com Assistant: Jason Black Model: Claudia Virgil Makeup/Hair: Stephanie Kole Apparel: Affitnity.com

ON THE COVER

26

NUTRITION46 2016 Food Trends From eating more bison and

pulses (what are those?) to

experimenting with exotic spices,

these trends are sure to make

your mouth water.

50 'EGG'cellent Eating Want a meal that is as fueling as

it is filling? Look no further than

this yummy recipe for a power-

packed egg sandwich.

52 Do You Juice? The juicing craze is still going

strong. What's it all about, is it

healthy, and should you try

it? Plus: tips for DIY juicing.

SCIENCE54

Vegan-Friendly Protein

If you're a vegan (and even if you

aren't), then you don't want to miss

this informative article about a new

vegan-friendly protein available today.

56 Stack the Odds in Your Favor Max Muscle Nutrition offers various

supplements to help you get the most

out of your workouts. Find out why it's

helpful to supplement pre-, intra-,and post-workout.

IN EVERY ISSUE4

Editor’s Note

6 President's Point 8

Digital Buzz

10 Feedback

12 Joe's Corner14

Health Beat

30 FitSpiration58

Science Pulse60 Pro Training

62 What's Hot

64 The Final Rep

50

36 52

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"Let me l isten to me

and not them." –Gertrude Stein

Personally, I think Gertrude is on to

something. Let me explain...On February 1st, my husband's

son Colton shipped off to U.S.

Marine Corps Boot Camp in San

Diego, California. While he is there

for 13 weeks, my husband and I

are doing our own boot camp back

home to show our support. We have both completely cut out alcohol and

we are both on these incredible Max Muscle Nutrition meal plans (many

thanks to our awesome coach Megan Casey at Max Muscle South Metro in

Colorado for her support and knowledge). We are taking our supplements

every day and we are hitting the gym at least four times a week. By week

six, we both lost 10 pounds each and every day we are slimming down in

inches all over our bodies and our body fat percentage is dropping. That'sthe background story. Why the quote?

OK, since becoming the Editor in Chief of Max Sports & Fitness, I have

written and edited countless stories of people's transformations with

the help of Max Muscle. I believe this to be one of the most important

services Max Muscle provides – changing lives for the better. One of the

common complaints from those who've undergone a transformation is all

the "naysayers" and "diet saboteurs" they encountered on their journeys. I

never fully understood this until recently.

I had one family member who has struggled with weight since her 30s

tell me that losing weight is harder to do the older you get (I just turned

41) and that I would most likely gain it all back so I shouldn't bother. I had

some friends at my own birthday party pushing me to drink wine with them.

When I asked my doctor if perhaps my hormones were a little to blame for

my weight gain, he told me that I should accept that I live in Texas and that

women are heavier here. Um, huh??

Yes, I have put on some extra pounds in the last few years. But guess

what? Until Feb. 1st, I wasn't truly living the healthy lifestyle I know how to

live. I was eating bad, drinking wine, not exercising – my normal healthy

habits took a backseat to losing my father, going through a divorce, finding

love, becoming immeasurably happy, losing my sister, working too much,

and being plain ol' lazy. Sure, I dieted here and there, worked out once in a

while, and I even gave up wine for a month. But I wasn't consistent. I knew

it was time to put an end to all the bad habits. For real this time.

So now when friends want me to drink with them, when people try to

get me to eat bad foods, or when my doctor tells me I should just accept

that I will be heavier because of where I live, I say, "Let me listen to me

and not them." You see, I know what I want. I know this is a lifestyle I haveto maintain for the rest of my life. It just feels too good! People who don't

invest in the lifestyle will fail. The weight will come back.

You have to decide every day to make the right choices. So listen to

yourself. What do you really want? What do you truly need? Forget the

naysayers. They have no power over you. Only you do. As Eunice Camacho

Infante said, "In the end, people will judge you anyway. Don't live your life

impressing others, live your life impressing yourself."

Until next time,

La R u e V. G i l l e s p i e

EDITOR'S NOTE

LaRue V. Gillespie is the Editor in Chief and Creative Director for MaxSports & Fitness Magazine. E-mail her at [email protected].

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7/68

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No Distractions. No Fluff. In the end, I Just

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becomeone of us


now you can own a

Max Muscle store w/

NO franchise fee

and NO royalties!*



Visit us at


for more details.

NEW FLAVORS! Now Available in Fruit Punch, Pink Lemonade, IntenseStrawberry, Watermelon, Lemon Lime and Tangerine.

Coming Soon in Strawberry Banana & Grape.

*No Initial Franchise Free and No net royalties for first 12 months upon qualification. Certain restrictions may apply. Limited Time offer. This information is not intended as an offer to s ell, or the solicitation of an offer to buy, a franchise. It is for information purposes only.

A franchise offer may only be made through a registered Franchise Disclosure Document. FTC rule requires that franchise companies register their franchise offer with many states before advertising or offering their franchise in those states. MMSN is currently registered in all states.

http://www.maxfitnessage.com/http://www.maxmusclefranchise.com/


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SPRING IS HERE and we have

an incredible promotion going on for

the month of April. The Complete

Workout Stack consists of three of

our top-selling supplements: FBX 2.0(our advanced pre-workout formula),

Pro BCAA (a high potency blend for

intra-workout), and Max ARM (for

post-workout recovery). For the entire

month of April, when you purchase the

Complete Workout Stack, you get the

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aren’t taking advantage of this money-saving program, please talk

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and get set up on the program. There is no cost to you and you start

saving the minute you sign up. For every $10 spent in the store, you

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your card, you can then redeem it for FREE product in the store.

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FDUG WR D SHUFHQW GLVFRXQW RQ DQ\ ¿UVWWLPH SXUFKDVH LQ WKH VWRUHThe best part for you is not only are you helping someone improve

his/her health, you are also going to get additional points based on

his/her purchases. So if your friend comes in and spends $100, you

get 10 points added to your Loyalty Card, which earns you FREE

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supplement program each month – and it's our way of saying thank

you for spreading the word for us.

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SDVV RXW WKRVH 9,3 FDUGV DQG VWDUW JHWWLQJ \RXU SURGXFW )5((

Sean Greene is President of Max Muscle Sports Nutrition and executive editorof Max Sports & Fitness Magazine. E-mail him at [email protected].

Publisher -RH :HOOV (QWHUSULVHV ,QF

Executive Editor Sean Greene

Editor-in-Chief/Creative Director

LaRue V. Gillespie

Copy Editor Tariq Ahmad

MAX SPORTS & FITNESS210 W. Taft Avenue

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MaxSportsAndFitness.com

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duced without express written permission, all rights

reserved. No liability is assumed by Joe Wells Enter-

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Max Muscle is not responsible for advertiser claims.

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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 Administration’s Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutexplanation.

/LQGD +HSOHU $EE\ +RHIIQHU 6XVDQ ,UE\

Joe Wells, Karen Morse, Dr. Phil Harvey,

Pete Ciccone, Matt Cooper, Jackie Classen,

Thomas DeLauer, Claudia Virgil, James Patrick

James Patrick, Frank Fontanilla, Eric Wainwright,

Hiram Chee, Brett Seeley, Shutterstock.com

Advisory Board

Contributing Writers

Contributing Photographers

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Phil Harvey, PhD, RD, FACN

PRESIDENT'S POINT

http://www.fda.gov/mailto:[email protected]


9/68

*Offer good on FIRST purchase only. Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply.Talk to your Max Muscle Certified Nutrition Coach™ for more details.

Find a Store Nearest You @ maxmuscle.com • Franchise Opportunities Available

Available at:

APRIL SPECIAL!

PRE

POST

INTRA


10/68


MAX NATION

DIGITAL BUZZWe all love our social media platforms. Here,we focus on what's happening with Max Nationin the digital world.

Be sure to use the hashtags #maxnation,#maxmusclesportsnutrition, #maxmuscle, #showmymax and/or

#maxsportsandfitness for a chance to be featured here!

@patbanya posed for a pic withJessica Vetter to show off their

biceps at the Arnold Classic.

Determination

is half the

recipe for

success. Start

your week

off with the

end in mind –

SUCCESS

Model:

@hannahmorales5

Photog:

@photosbygodoy

Don't follow

the standard

...SET IT!!

Model:

@hannahmorales5

Photog:

@photosbygodoy

@JacobBrucePT shows off his

passion for fitness and includes amotivational reminder for us all.

@maxmusclesportsnutrition

makes a good point. You gotta bewilling to work for it.

@maxmusclecorona sure

knows how to motivate others!


11/68


@cant_stop_jay reminds us to

#riseup. BTW, we love that Max

Muscle shirt he is wearing!

@alphaomega541 got this great pic

with his Max Muscleblender bottle from

Max Muscle Bedfordwith the hashtags:

#bodybuilding

#showmymax #maxpro#nosurrender

#workhard

@tltmarie says, "What'sSUP!!! Ready to get it

with some MaxxTor,Max protein, LiquiCarn,

and my stress relievingbicep. Thanks again

to Max Muscle forsupporting my Gainzz!!

#bodybuilding#maxnation

#showmymax#gainzzz #girlswholift

#showmymax

Visit @MaxMuscleSportsNutrition

on Facebook each week for a

chance to win FREE product!

#ShowMyMax (product love)#motivation

#freestuff

@maxmusclebeaverton's post

made us LOL. Thanks for posting.Got your IG name right this time! :-)

#getyourmags

@maxmusclefairoaks shared this pic

stating, "Epic NewsSports Radio Host

Glenn Spillman

giving the thumbsup and shout out on

air to Max MuscleMaxPro Elite Protein!"

#protein #maxmuscle#showmymax

#supplements #fitness#maxproelite


12/68

0 WWW.MAXMUSCLE.COM ı APRIL 2016

We love hearing from you! Send us your selfies, your motivational photos, yourfavorite quotes, or workout routines, success stories, questions, comments, likes,

dislikes, etc. to [email protected] for a chance to be featured here!

MAX NATION

TALK TO US

V Great Customer Service

FEEDBACK Results, photos, comments, and thank you's

from people across the United States who makeup the great Max Nation.

We have forged a great partnership with Farrell's Extreme Body shaping West Dodge

and Northwest Omaha. For nearly three years, We have been part of their 10 Week

Transformations and FIT student programs. I always give their nutrition seminars toteach their new students about food and how to make eating healthy a lifestyle that

lasts. After that, we sample at each location so their members can try the top shelf

quality that Max Muscle has to offer.

Working together, we have grown our businesses while helping literally thousands

of people live healthier lifestyles. Recently, a member of FXB NW and a nutrition client

of mine, Jim Hilton, finished top 10 in the FXB year-long transformation contest. This

speaks volumes for the partnership that we have built and cemented with FXB NW

and WD here in Omaha Nebraska. We look forward to continue to reshape Omaha 10

weeks at a time! – Steve Lucchino, Franchisee, Max Muscle Omaha & Papillion

This is a compliment for one of your stores. My husband and I

have been going to Max Muscle in Council Bluffs since last April

to lose weight. Together with the help and encouragement of the

people at Max Muscle, we have completely changed our lifestyle

and have lost a combined total of 90 pounds. Not only are we

looking better, we are feeling better too.

Over the holiday weekend, I fell off my bike and broke my leg

and ankle. One of the store owners, Troy Graves, stopped by

with a care package from Max Muscle. The customer service and

genuine care and encouragement we have received from Max

Muscle in Council Bluffs is outstanding. This is one of the reasons

we will continue to be loyal customers and refer as many people

we can when they ask how how we are losing weight.

– Rich and Michelle Griffen, Iowa

V Partnering To Reshape Omaha

:

:

Mae Juris Manahan

enjoying her vacation

with a Max Muscle

protein shake in

Manila, Philippines.

Fernando Salas, Max Muscle Wesley Chapel

Franchisee; Mallorie Duff, and Dan Saccavino show their support for breast cancer awarenesswhile at LA Fitness New Tampa.

mailto:[email protected]


13/68


In January 2015, I beganthe MaxFormationprogram with SteveLucchino at Max MuscleOmaha, Nebraska. eprogram boasts a truelifestyle change to not

just reach your goals,but progress from there.In addition to usingthe great Max Muscleproducts, I chose to dothe personalized mealplan as well.

By enrolling in thisprogram, and working with Steve, I have learned a vast amount of informationregarding both health and fitness. As I look back from the last year, I would say themost important thing I have learned is the importance of meal preparation. My own

personal mantra is, "If you fail to plan, you plan to fail."Another important rule that I live by is to have healthy snacks available not only athome, but at work and while travelling. One product in particular that I relied on isMaxPro. is product has proven to be a great supplement when in a rush. Anotherhelpful product is Emerge. Emerge helped give me a boost in the morning to wakeme up and prepare me for a workout. With the help of the program, Steve, and the meal plan, I now carry the knowledgeto stay on the path of a healthy lifestyle. I feel extremely blessed to have been a partof this experience, and have taken the opportunity to pass what I have learned on tomy family and friends so they can also enjoy a healthy lifestyle. ere are no secrets orshortcuts to success. Success is the direct result of preparation, hard work, education,and learning what works for you and what does not. As Steve and Tyler (at Max

Muscle) always say, “If it ’s not a lifestyle, it’s not for life!”

–Jason Allen, 34

V

Mark Sarale, Max Muscle Regional Director for Northern California, recently stoppedby Max Muscle headquarters and posed for a quick pic with these lovely ladies.

V Pitstop: Max Muscle Corporate

Making a True Lifestyle Change

Love ThoseMM Lanyards

Greeley, CO

Beaverton, OR

Longmont, CO

Jantzen

Beach, OR


14/68


JOE'S CORNER

Joe Wells is the founder and CEO of

Max Muscle. He shares important tips for

healthy living and sports performance

every month. Read past columns on

MaxSportsandFitness.com.

PROTEIN SHAKES are one of

the cheapest and easiest ways tosupplement your body with additional

protein and other vital nutrients. Ihave lectured many different types

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healthy functions in your body.

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Max Muscle Flaxseed/Berry

Antioxidant Shake

• 2/3 to 1 scoop of MaxPro Elite.

HEY JOE, shld I add flseeds to my protein shakes?

• 8-10 ounces of almond or coconut

almond milk.

• 2-3 Tbs. of golden flaxseeds. Calorie

counters can opt for the smaller amount.

• 3/4 to 1 cup frozen berries: i.e.

blueberries, strawberries, or a mix. If

using fresh fruit, add more ice.

• 2-3 drops of liquid stevia to sweeten

slightly (if preferred).

• Ice to preference, depending on frozen

berries or fresh fruit.

• Blend for 30 to 60 seconds depending on

the power and speed of your blender.

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HEALTHY FATFlaxseeds are chock-full of healthy Omega3 fatty acids.


15/68

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16/68


MAX HEALTH

HEALTH BEAT From feeding your gut to killing cancer cells, hereare the latest blurbs about health and nutrition.BY LINDA HEPLER, BSN, RN

FEED YOUR GUTScientists have known for some time now that goodgut bacteria thrive on the veggies that we consume.But a recent discovery by Australian researchersmade it clearer how this happens. According to theresearch, E. coli bacteria, a type of bacteria foundin the gut, produce an enzyme that is used by thebacteria to absorb and metabolize sugars found inleafy green vegetables, like spinach and kale, for

energy. This assures a healthy population of goodgut bacteria, which in turn leaves less room for thebad guys.

MUSCLE RECOVERY POST ULTRAMARATHON

According to a new study, if you’re an extreme athlete, you should expect to give your

muscles a good long time to recover after an event. The research studied 72 participants

in the 2015 Western States Endurance Run, a 100-mile race through the Sierra Nevada

Mountains of northern California, finding that it took five to seven days for blood samples

measuring muscle damage to return to normal. Participants reported an even longer time

for their running speed to return to normal.

GOING PALEO?If so, you may want to reconsider, said University of

Melbourne researchers, especially if you have pre-

diabetes. A new mouse study has shown that the low-

carb, high-fat diet touted by some celebrities – even

if followed for a mere eight weeks – can lead to rapid

weight gain and an increased risk for diabetes. The

findings prompted the scientists to issue a warning

not to put faith in fad diets that aren’t backed by solidscientific evidence.

Yet another study, this time from the Norwegian University of

Science and Technology, has shown that three to five servings

of wine, liquor, or beer per week is heart healthy. But this

study was unique, claimed the researchers, because while

previous studies have contrasted

those who drink moderately

with those who rarely or

never drink, the non-drinkingpopulation used in countries

such as the United States and

southern European nations

where almost everyone drinks

may have included people

who have stopped drinking due

to alcohol problems, making study

findings less accurate. For this reason,

the researchers wanted to explore the issue

with a Norwegian population, where many

people drink rarely or not at all. The findings:

the more often participants consumed alcohol

within normal limits (3-5 drinks weekly), the

lower their risk of heart problems likeheart attack and heart failure.

Can Working Out Kill Cancer Cells?Many cancer treatment centers include holistic therapies, such as diet, massage, and yoga

to help manage cancer and its symptoms. ere may be one additional recommendation

based upon recent research reported in Cell Metabolism. e study from the University of

Copenhagen showed that when mice spent time doing high intensity exercise, the surge

of adrenaline that comes with the workout helped to move cancer-killing immune cells

toward tumors, causing a reduction in tumor size. is research paves the way for human

trials that will help to guide docs in providing advice for lifestyle changes that will help with treatment.

ii

FACTOID: Amount of fruit and veggies that

experts recommend: 5-9 servings daily. Numberof people who meet this goal? Only 1 in 10.

Source: U.S. Center for Disease Control and Prevention

To Drink Or NOT TO DRINK?


17/68

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MAX HEALTH

The New Frontier of MedicineBY LINDA HEPLER, BSN, RN

Microbiome Therapy

IF YOU’RE ONE of those people

who won’t leave home without the

hand sanitizer, you may be surprisedto learn that the vast majority of

microbes – those organisms too

small to be seen with the naked eye

– which you come into contact with

are not the enemy. In fact, your body

is host to trillions of these tiny cells

(collectively called a microbiome),

about one to three times the number

of your human cells, living in your

mouth, nose, gut, and genitourinary

system as well as on your skin.

“This bug portion of us is essential to

our health,” said Bill Miller, MD, physician

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scientists are learning about the

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19/68


The human microbiome begins to

establish itself right at the moment

of birth, when the newborn is coated

with microbes from the mother’s birth

canal, then continues to grow with

the ingestion of breast milk and from

contact with siblings, parents, and other

caregivers. As we age, our microbiome

changes, depending upon environmental

contact with pets, soil, plants, and

people, and also upon the foods we eat.Every human being has a mixture of

microbes, including bacteria, archaea,

fungi, protists, and viruses – and each

person’s microbiome is different.

The function of each of the players

is so carefully orchestrated that the

microbiome has been described by the

American Academy of Microbiology

as “a newly recognized organ with a

range of metabolic activities.” Certain

bacteria in the gut, for example, aid in

the digestion of carbohydrates; others

break down the sulfur you eat in foodslike animal proteins and cruciferous

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reduces the sulfates to the proper level.

And on the skin and in the mouth and

genitourinary tract, “good” bacteria

produce compounds that inhibit disease-

causing pathogens.

It’s when the balance of your

microbiome goes awry – a condition

called dysbiosis – that the trouble

begins, said Mark Heiman, PhD,

YLFH SUHVLGHQW DQG FKLHI VFLHQWL¿F

RI¿FHU RI 0LFUR%LRPH 7KHUDSHXWLFVa company that is

currently developing

microbiome

modulators to

shift bacterial

populations in the

gastrointestinal

tract. “If you look

at people with

Type 2 diabetes, for

example,” he said, “they

have a lack of organisms

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Why do people develop dysbiosis?

While there may be a multitude of

factors, two of the most important

underlying reasons are antibiotic use

and diet. When you take an antibiotic

for an infection, it helps to eliminate

pathogens, and in some cases, may

even be life-saving. Yet the very thing

that helps you can cause damage,

because the antibiotic also kills offother non-harmful microbes, and

alters microbiome activity, including

the function of the digestive system

and the immune system. Recent

research performed at the University of

Amsterdam suggested that while these

side effects of antibiotic use are short

lived in the microbiome of some

areas, such as in the mouth,

they can last for months

– even years – in the gut,

leaving you open to a host

of problems. As for diet, our modern

Western diet doesn’t

promote microbiome

diversity, which is the

ideal condition for human

health, said Dr. Heiman.

“Years ago, we used to eat

virtually hundreds of plant

species, plants that were not treated

with pesticides,” he added, “and today,

the typical diet includes only 12 plant

species, many of them treated with

pesticides.” The more plants you eat the more

diverse your microbiome, explained Dr.

Heiman. And when plants are untreated

with pesticides, they develop their own

defense system of healthy microbes

that can help to fend off those bugs

and diseases that plague a plant. When

you eat a plant that has those healthy

microbes, you diversify your own

microbiome.

While it is too early and probably

too simplistic to suggest that complex

diseases like diabetes are caused solelyby dysbiosis, said Dr. Heiman, it

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factor in many diseases and

conditions, including arthritis,

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bowel disease, cancers, autism,

and obesity, to name just a few.

The potential for

microbial manipulation

to treat dysbiosis is

best illustrated by the

development of a successful

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disease that is caused by the disruption

of normal healthy bacteria in the colon

(often following the use of antibiotics)

with fecal microbiota transplants (FMT).

A FMT involves delivering a slurry of

fecal matter (strained and mixed with

saline) from healthy persons through

an enema, colonoscopy, sigmoidoscopy,

or endoscopy for the purpose of

reestablishing a healthy and diversemicrobiome that will overpower the

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Although a bit unappetizing to think

of, fecal transplants have revolutionized

the treatment of recurrent severe

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rate of over 90 percent. Research

studies are underway

now to determine

the treatment’s

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bowel conditions

such as irritablebowel syndrome,

Crohn’s disease,

and ulcerative

colitis. And

very recently,

a capsule

form of FMT

has been developed,

in which a frozen suspension of fecal

material from healthy donors is used,

raising hopes that a simple and effective

treatment for bowel conditions may

soon become mainstream. %XW LW WDNHV PRUH WKDQ MXVW

introducing healthy microbes into the

body to reestablish health, said Dr.

Heiman. For one thing, a FMT is a

mish-mash of microbes which

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it may be a particular

bacteria that performs a

particular function that

is needed. And even

if the correct microbe

is introduced, the

unhealthy host mayprovide an inhospitable

environment where the

microbes won’t survive and

maintain their population. Enter

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DQG 0LFUR%LRPH 7KHUDSHXWLFV WKDW

are exploring not just which bacteria

are needed to reestablish a healthy

microbiome, but what the bacteria

do. This means that a treatment for a

particular disease would focus on what

is missing as a result of depleted strains

of bacteria.


20/68


One study by MicroBiome

Therapeutics, for example, involved

treatment of people with diabetes 2 and

prediabetes, who have been determined

to have a different microbiome makeup

than people without those conditions.

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glucan, and antioxidants dubbed

“NM504” was given to half of a group

of people with these conditions twicea day, with the other half receiving

a placebo. Those who received the

NM504 had a shift in the makeup of

their microbiome (determined by stool

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sugar control as well as diminished

hunger.

After completing this study,

MicroBiome Therapeutics developed

another formulation called MT303,

derived from whole soybean pods, using

it in a study on obese mice. Those who

were given the MT303 showed a positivechange in their microbiome populations,

and also showed decreased weight gain

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There’s no doubt that as research

continues on the underlying mechanisms

by which the human microbiome affects

our health, we will see a number of safe

and effective therapeutic treatments for

diseases and conditions that are as of

yet, poorly understood and inadequately

treated. “The more we look at the

associations between changes in our

microbiome and our health, the morewe understand what an important

impact it has on us,” said Dr. Miller.

“Someday we will see personalized

microbial management, and it will

revolutionize medicine. It will take a

few decades before we really truly

understand what we’re doing, but I’m

¿OOHG ZLWK RSWLPLVP´ KH VDLG

SHOULD YOU STOP

WORRYING ABOUT GERMS?

If the vast majority of microbes that

you encounter in life are harmless, evenEHQH¿FLDO IRU \RXU PLFURELRPH GRHV WKLV

mean that you should stop doing the

things you do to protect yourself from

germs?

Maybe to some extent, say experts.

Research has suggested that increased

levels of hygiene over the past century

(such as using antimicrobial soaps and

FOHDQHUV RU NHHSLQJ RXU KRPHV DLUWLJKW

has led to less diverse microbiomes

and poorer health. It’s still important,

though, to protect yourself – and

others – against harmful germs by hand

washing and keeping your environment

clean. But avoid antibacterial soaps,

hygiene products, and environmental

cleaners, because they can kill off

healthy microbes – not to mention

promote antibiotic resistant strains of

pathogens. And try not to stress too

much about Fido running through the

house with muddy paws. Exposure

to pets – and some dirt – can help todiversify your microbiome.

HOW YOU CAN CHANGE

YOUR MICROBIOME

Don’t want to wait for personalized

microbial therapy to go mainstream?

There are some things you can do right

now to change your microbiome for the

better:

Q Just say 'No' to antibiotics – Only

take antibiotics when absolutely needed.

Antibiotics are not effective against a

FROG RU WKH ÀX DQG WKH\ FDQ GR ORWV RIcollateral damage to your good bacteria.

Q Eat lots of veggies and good

protein – Protein is one of the

preferred foods for the probiotics (good

EDFWHULD LQVLGH RI XV DORQJ ZLWK WKH

¿EHU LQ YHJHWDEOHV HDW VWDONV VWHPV

and leaves when possible for increased

¿EHU LQWDNH ,I \RX GRQ¶W IHHG \RXU

microbes properly, they will eat you

by dining on the mucus lining in the

intestine. This can cause a “leaky gut,”

ZKLFK FDQ OHDG WR LQÀDPPDWLRQ DQG D ORW

of other issues, including autoimmune

problems.

Q Get more garlic – Garlic has high

OHYHOV RI D W\SH RI ¿EHU FDOOHG LQXOLQ

which the good guys in the gut love.

And some research suggests that garlic

harms the bad bacteria while feedingthe good.

Q Feed on fermented food –

Fermented foods like sauerkraut, kimchi,

NH¿U NRPEXFKD DQG \RJXUW FRQWDLQ ORWV

of prebiotics, which can help to populate

your good bacteria.

Q Try to go sans sugar – Sugars,

UH¿QHG FDUEV DQG SURFHVVHG IRRGV

worm their way quickly into the small

intestine without the help of microbes

to break them down. This leaves your

microbes hungry and ready to attack the

intestinal lining.Q Take a probiotic – Some experts

disagree that probiotics are necessary,

stating that the amount of bacteria

found in supplements (that are

XQUHJXODWHG VLPSO\ DUH QRW HQRXJK

to do much good. But others believe

that a good quality probiotic might help

you to maintain your gut’s ecosystem.

MS&F


21/68

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People have been cleansing for thousands of years because

of the physical and mental benefits you experience.

Body cleanses work to remove toxins from our digestive

system. A big benefit from a cleanse is the natural

energy you’ll feel. Your skin looks better, you feel

leaner and when you feel good on the inside, the

happier you are.

Deep body cleanses can help to lower your

accumulation of toxins. Everyone, no matter how

clean a life you lead, will accumulate toxins, and

over time this accumulation can overload our

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es. As part of a deep body cleanse, Cleanse &

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system, skin, blood and lungs.

"As the developer of Cleanse & Lean,you can be assured we use the highestquality ingredients available."

Phillip W. HarveyChief Science OfficerPhD, RD, FACN, FISSN

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23/68

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*No Initial Franchise Free and No net royalties for first 12 months upon qualification. Certain restrictions may apply. Limited Time offer. This information is not intended as an offer to sell, or the solicitation of an offer t o buy, a franchise. It is for information purposes only.

franchise offer may only be made through a registered Franchise Disclosure Document. FTC rule requires that franchise companies register their franchise offer with many states before advertising or offering their franchise in those states. MMSN is currently registered in all states.

becomeone of usIn celebration of our

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24/68


Shape Your ShouldersThis fitness model and bikini competitor loves shoulder day.Here is one of her favorite shoulder-shaping workouts.

SUMMER IS JUST around the corner and what better way to rock your

tank top, bikini, or strapless dress than with sexy, sculpted shoulders?

Having nicely shaped and toned shoulder caps (deltoids) gives your

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of having a smaller waist and a more proportionate hip width? Myshoulder routine will target every angle (anterior, medial, and posterior)

of your deltoids to give them a full, rounded look, creating balance,

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\RX DUH ORRNLQJ IRU \RX PXVW OLIW KHDY\ WR UHDOO\ WD[ \RXU PXVFOHV 'RLQJ

so will develop your deltoids faster than you think and you will be ready

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weight you choose cannot be executed with proper form or without using

momentum and swinging the weight, then it is wise to select a lighter

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WKUHH UHSHWLWLRQV RI \RXU VHW ZLWK D VWUXJJOH

MAX FITNESS

The Woman BehindThe Killer ShouldersClaudia Virgil, 28, won a Max Sports & Fitness

cover model search at the inaugural FitPosium

hosted by James Patrick Photography in

October 2015. She resides in Phoenix, AZ with

her loving husband, Jake, and their two red-

nose pit bulls, Titus and Tatum. Here's a little

bit more about who she is directly from her:

Growing up all through my high school years

I never had weight issues. I lived life without

any concern of my physical appearance. It wasnot until I reached my sophomore year in high

school that my weight started to creep up. Over

the course of two years, I gained nearly 10

pounds. I started to become self-conscious; my

clothes were not fitting as they were intended. I

knew I needed to shed some body fat but I had

no idea how to go about it.

My only thoughts were to reduce my daily

caloric intake. Little did I know I was about

to embark on a downward spiral of various

eating disorders for the next five years. I began

jumping around from fast weight-loss remedies

to low-carb diets, extreme cleanses, food

BY CLAUDIA VIRGIL

restricting, bingeing, and purging. I developed

anxiety, depression, anger, jealousy, and

self-hatred. I hated who I became. I thought I

would forever live life in a constant battle with

my weight. I felt like there was no escape, but I

knew that I needed to change my life.

After countless diets and years of starving

myself, it was time to put an end to that vicious

cycle. I made a promise to myself on July 14,

2010 that I would do anything possible to

overcome my old habits. Now, over five years

later of consistent training and proper nutrition, I

am a completely new person. After my second year of training I decided to

take on the challenge of competing in my first

NPC Bikini Competition. Taking home the 1st

place trophy motivated me to continue. I entered

three more shows, placing 1st, 2nd, and 5th.

Along my journey, I have had many

accomplishments and have overcome many

obstacles. My greatest joy now is being able

to help others through their journeys and

experiencing their changes with them! I have

no words for the feeling I get helping my clients

transform their lives, become stronger, and gain

confidence.MS&F


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WARM-UP: Shoulders are prone to injuries if they arenot warmed-up properly. Before beginning my workout I

like to start with arm circles, performing these in a forward

motion and then reverse for approximately 2 minutes. I also

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for 20-25 repetitions to warm them up.

Standing Dumbbell Shoulder PressStanding straight up with your feet shoulder width apart, with a

dumbbell in each hand. Raise the dumbbells to head height, elbows

out with a 90 degree bend. This will be your starting position.

Extend through the elbow to raise the weights together directly

above your head. Pause, and then slowly return the weight to the

starting position. Exhale as you execute and inhale as you lower the

dumbbells back down slowly to the starting position.

Do 3 sets of 12 reps.

FOR THE WORKOUT: Complete all three setsof each exercise before moving on to the next exercise.

Rest period between sets vary anywhere between 30-90

seconds. Find the number of sets and reps at the end of

each exercise description. Always use proper form and

make sure you breathe correctly!

Dumbbell Lateral RaiseStand with a straight torso and dumbbells by your sides at arms' length with the palms of

the hands facing you. While keeping the torso in a stationary position, lift the dumbbells

to your sides with a slight bend in the elbows (do not lock your elbows). Continue to go up

until your arms are parallel to the floor. Exhale as you execute this movement with a s light

pause at the top. Lower the dumbbells back down slowly to the starting position as youinhale. Do 3 sets of 12-15 reps.

Dumbbell Front RaiseStand with a straight torso and the dumbbells in front

of your thighs at arms' length with the palms of thehands facing your thighs. While keeping the torso stationary, lift one dumbbell to the front

with a slight bend in your elbow. Lift up until your arm is slightly above parallel to the floor.

Exhale as you execute this movement with a slight pause at the top. Lower the dumbbell

back down slowly to the starting position as you inhale and then alternate arms.

Do 3 sets of 12-15 reps (per arm).

PHOTOGRAPHY BY JAMESPATRICK.COM


26/68


Find other great workouts like this one

online at MaxSportsAndFItness.com!

Standing Single-Arm Cable Rear-Delt Fly Stand perpendicular to the machine with feet shoulder-width apart. The cable

pulley should be even with your shoulders. Grip the cable with the hand furthest

from the machine while resting the opposite arm on the hips. Keep your arm

extended in front of you and parallel to the floor. Initiate the movement by moving

your arm back and outward, keeping your arm straight and parallel to the floor

with a pause once your arm is extended to your side. Exhale as you execute this

movement and with a controlled motion return back to starting position as youinhale. Do 3 sets of 15 reps.

Dumbbell Bent-Over Reverse FlyPlace feet shoulder-width apart. Bend at the knees and bend overat your hips keeping a flat back, close to horizontal. Bring two

dumbbells together hanging down below your chest with your

elbows slightly bent. Raise arms to your sides until elbows are slightly

higher than shoulders. Keep upper arms perpendicular to your body

and elbows pointing up. Exhale as you execute this movement with a

slight pause at the top. Lower the dumbbells back down slowly to the

starting position as you inhale. Do 3 sets of 15 reps.

EZ-Bar Upright RowGrasp an EZ-bar (curl bar) with an

overhand grip that is slightly less than

shoulder width. The bar should beresting on the top of your thighs with

your arms extended and a slight bend in

your elbows. Your back should be kept

straight at all times. This will be your

starting position. Exhale as you execute

this movement, using the sides of your

shoulders to lift the bar raising your

elbows up and to the side. Keep the bar

close to your body as you lift until you

reach the top of your chest. Pause and

lower the EZ-bar back down slowly as you

inhale. Do 3 sets of 12 reps.


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28/68


MAX FITNESS

GETOUT OF

YOURRUT! Thomas DeLauer is a health author and

nutrition expert based out of Santa

Barbara, CA. You can learn more about

Thomas at ThomasDelauer.com or follow

his social mediapages at Facebook.com/

Thomas.DeLauer or Instagram@ThomasDeLauer

The weather outside is no longerfrightful. So, if you're tired of workingout in a gym or are stuck in a boringroutine, head outdoors and try this

workout! BY THOMAS DELAUER


29/68


P H O T O G R A P H Y B Y W A I N W R I G H T I M A G E S

IT'S SO EASY to get caught in a rut.

As routine oriented as humans are,

we sometimes find ourselves going to

the gym, day in and day out, ultimately

leading us to feel bored, tired, and inthe worst cases, like quitting.

This workout is designed to provide

you with a simple way to get out and

enjoy the weather and break it up from

the monotony of the gym. Since these

are body weight movements, it's not

recommended to replace more than

1-2 days per week with these workouts.

Give this workout a try in this order for

a quick, high-intensity cardio burn that

not only recruits some new muscle

fibers, but burns up some of thatsubcutaneous fat as well!

Now you've got it! A quick cardio variation that gets you outside!

It doesn't look like much, but it's a great way to spice it up, break out

of your rut, and get the most out of your workout!MS&F

Outdoor Workout WARM UP: Find some good stairs (or at least a hill) and run up them for 3 minutes

GLUTE AND HIP FLEXOR STRETCH: Press up against a bench and step into a lungeposition and stretch

10X10 PUSHUPS: 10 pushups, rest for 10 seconds, 10 pushups, rest for 10 seconds (repeat

for 10 total sets of 10)

30SECOND INTERVAL RUNS: 30 seconds on, 1 minute rest for 5 total rotations

PULLUPS: Do as many as possible, rest 1 minute, then do as many reps as possible

STEP UPS SUPER SET WITH JOGGING: Bodyweight step ups, 30 reps single leg, jog for

60 seconds, repeat with other leg for 30 reps (repeat this total cycle for 3 rotations)

SINGLE LEG HAMSTRING STRETCH: Hold for 60 seconds each leg

GLUTE

AND HIP

FLEXOR

STRETCH

STEP UPS

SINGLE LEG

HAMSTRING STRETCH

STAIRS

WARM UP


30/68


MAX FITNESS

Top 10 Fitness AppsTo Keep You On TrackThe spring season is kicking into high

gear, meaning you're probably trying

to get your beach body back. Between

work, life, family, and friends there's

not much time to focus on yourself and

get the workout you truly want. That's

why it's important to take advantage

of the free time you have – even if it's

only 20 minutes. Luckily for you, 2016

KDV EURXJKW XV D WRQ RI ¿WQHVV DSSV

to help make our lives a little easier.Check them out!

Q CycleCast ± 7KH ¿UVW DSS WR EULQJ

streaming spin classes to the digital

VSDFH ZLWK ZRUNRXWV IURP TXDOL¿HG

instructors – All you need is a stationary

bike and a WiFi connection.

Q Nike Training Club – Once you pick

the area of the body you want to focus

on and set how much time you have,

the app will select a training plan perfect

for you.

Q 7 Minute Workout Challenge –

This mini-workout app will cue you to

get into position and have you doingeverything from high-intensity jumping

jacks to push-ups and even core-

blasting planks.

Q Hot5 – Exercises taught by real

trainers where you can specialize the

type of routine you want to have, from

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Q Fitnet – Find the perfect trainer and

workout style that meets your schedule.

Q DailyBurn ± 7KLV DSS LV ¿OOHG ZLWK

hundreds of workout videos for you to

do whenever, wherever.

Q Yoga Studio – You can pick anddownload a class, or create and save

a class that you design by picking

individual poses to string together.

Q Perfect Pilates Body ± 3URYLGHV \RX

with various easy-to-follow workouts to

strengthen your body.

Q Sworkit – Designed with busy people

in mind, these high-intensity bodyweight

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and as long as one hour.

Q Strong Lifts 5x5 – The app prompts

you to complete three lifting exercises

ZLWK ¿YH VHWV RI ¿YH UHSV WKUHH WLPHV D

week.

SPRING TRAINING

FRESH-AIR FITNESSTake a break from the stuffy, sweaty, andover-crowded gyms you’ve been cooped up in

and take advantage of Mother Nature to switch

up your monotonous workout routines. Here's

some ideas!

⊲ Make a Splash. Swimming can burn up to500 calories per hour and works every muscle

in your body. So channel your inner mermaid

while working out.

⊲ Paddle Off and Explore. Discover thepretty sites of summer and burn calories while

kayaking.

⊲ Get Lost in Nature. Grab some friends andtake a hike! Maximize calorie burn while letting

lost in the woods.

⊲ Weed Out The Fat. Burn calories whilemaking your yard beautiful. Gardening can slim

your waist and lift your glutes.

⊲ Bump, Set, Spike. Find some friends andhead to a sand volleyball court for some

volleyball action! Keeping your heart-rate up

and tightening your body, this sport will keep

you wanting to play more.

Source: John Rowley, author of

The Power of Positive Fitness

SpringtimeRunning TipsSpring is here. Yay! The problem

is, however, it might be a challengeto sprint your way back on the

¿WQHVV WUDFN $IWHU KDYLQJ D ZRUNRXWstalemate all winter, the body is likely

to lose some of its tone, condition,DQGRU ÀH[LELOLW\ :LWKRXW HDVLQJ

your way back into running routines,

injuries can easily pop up. HereDUH ¿YH WLSV WR FRQVLGHU1. Slow and steady wins the race.

2. Good stretching is a start.3. Wear supportive, proper shoes!4. Get into interval jogging.

5. Stretch after the sweat.6285&(6 'U 1HXPDQ IRXQGHU RI 3RS'RFFRP 3K\VLFDO 7KHUDSLVW .DUHQD :XRZQHU RI $FWLYH&DUH 3K\VLFDO 7KHUDS\ DQG &KLURSUDFWRU 'U 5RE 6LOYHUPDQ


31/68

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FITSPIRATION

IN APRIL OF 2012, Ashley Azevedo was

involved in a car accident that left her with

bulging discs along her spine and a post

concussion syndrome. However, the biggest hitshe suffered is that she was told she could not

lift heavy or run again. She began an arduous

yearlong series of treatments.

“The effect of the accident made me

different as a person and I had a hard

time coping,” Azevedo said. “Once I

was released from treatment I became

determined to get myself back mentally

and physically. I knew if I could get

myself going physically, everything

would change.”

Azevedo continued her rehabilitation

on her own, working to get back into the

gym and running.

Change did come, albeit gradually. “It was

a slow process,” Azevedo said, “but I came

back with a completely new mind-set. I was

just so grateful for my mobility.”

She competed in her first fitness

competition in April 2014 to celebrate

how far she had come in two years.

Azevedo has successfully been able

to build herself back up, yet states she

learned a far greater lesson: that “fitness

is really more about how you feel and

less about how you look.”MS&F

Ashley AzevedoSTORY & PHOTO BY JAMES PATRICK

MAX FITNESS

Each month, we will feature someone in

the fitness industry who inspires us. These

individuals are a true fitspiration!


33/68

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34/68

2. Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein intake and resistance

1. Soop M, Hehra V, Henderson GC, Boirie Y, Ford GC, Nair KS. Coingestion of whey protein and casein

Endocrinol Metab. 2012 Jul 1;303(1):E152-62.

in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol

training on lean mass gains and fat mass loss in overweight police officers. Ann Nutr Metab.

2000;44(1):21-9.

**



2000;44(1):21-9.




**




2000;44(1):21-9.



** **

Alanine 1.48g

Arginine 0.68g

Aspartic Acid 3.03g

Cystine/Cysteine 0.61g

Glutamine 4.43g

Glycine 0.54g

Histidinee 0.50g

Isoleucine***e 1.87g

Leucine***e 3.00g

Lysinee 2.55g

Methioninee 0.61g

Phenylalaninee 0.98g

Proline 2.00g

Serine 1.40g

Threoninee 0.99g

Tryptophane

0.36g Tyrosine 0.87g

Valine***e 1.76g

AMINO ACID g/35g

SERVING

TYPICAL AMINO ACID DOSE PER SERVING

amino acid that cannot be made

eEssential Amino Acid – an

by the body

***Branched-Chain Amino Acid


by the body






by the body by the body





35/68

TAKE THE TEST at

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Find us on:

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2016 APRIL ISSUE MAX SPORTS & FITNESS

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