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CONTENTSMAY 2015 Issue 196
HEALTH16 Back Pain Relief Eight out of 10 people
will experience back pain.
Here are common back
pain triggers and what to
do about them. Plus,
should you opt for
surgery?
FITNESS20 Mentally Fit Here are great ways to
make every day a great
day by finding your morning
bliss. Plus, exercises to
incorporate into your
fitness regimen!
24 Injury Prevention Don't be another statistic.
Here are some common
injuries and how to avoid
them, plus 12 injury-
prevention exercises
that will keep you strong
and healthy.
54
28 Make a Splash
Need a workout routine thatis fun, challenging and
easy on the joints? Find
a water aerobics class
and give it a go!
RESULTS34 Fit After 50 Max Muscle customers
who are older than 50
and in incredible shape
prove to all fitness at any
age is possible!
SPOTLIGHT40 Passionate About Changing Lives Larry Wilcox, a Max Muscle
franchisee in Oregon, loves
to educate customers
on healthy living and share
his speciatly cocktail with
them, too. Find out what
this cocktail is and why you
should try it!
20
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3
Photographer: James Patrick,
JamesPatrick.comModel: Julia Kelly, 52 Hair & Makeup: Amanda Bland
ON THE COVER
MAY 2015 WWW.M AXMUSCLE.COM
F REE ISS U E! Compl im e nt s of:
R EALLIFE
S TOR IESLIV IN G FIT &H APP Y
pgs. 34-41
5NUTRIENTS
YOU NEED
STAT!
Don't Miss:
FI TAFTER
HO W TO
FIND YOUR M orni ng Bliss
WHAT TO DO NEXT
HEALINGFOODSC ombat Disease& Live Lon g er
Dealing WithBack Pain?
5 0 Who Says You Ha ve
To Ac t Your Age?
16 28
52
48
IMAGE42 Stop the Clock Products that will
keep men looking
youthful.
44 Forever Young Products for women
that help you stay fresh and radiant!
NUTRITION48 Healing Foods There's power in whole
foods to help stave off
disease and prolong
your life. Find out what you
need to incorporate into
your diet!
52 Crab-Tastic! If you engage in weight-
bearing exercise, you
definitely need your protein
– and crab is a great
choice. Try this super tasty
recipe for crab-stuffed
tomatoes today!
SCIENCE54 Five Supplements
for People 50+ Max Muscle Sports
Nutrition has a bevy of
important supplements
for people who are 50 and
older! Here are five of the
most important ones
to consider.
IN EVERYISSUE4
Editor’s Note
6 President's Point 8
Digital Buzz
10 Max Nation
12 Joe's Corner14
Health Beat
30
Max Champ58 Science Pulse
60 Pro Training
62 Hot Picks
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For more information or to find the store nearest you, visit us online at
maxmuscle.com
Pro BCAA For Before,
During and After
Your Workout
ONE OF THE coolestH[SHULHQFHV ,YH KDG ¿WQHVVwise came at the CampPendleton 10K Mud Run inCalifornia. While in the throesof the grueling race, feeling
depleted and run down, I sawan elderly woman jogging thecourse at a perfect pace (slowand steady) with a glimmerof a smile and a look of sheerdetermination on her face.
I immediately felt renewed.,I WKLV HOGHUO\ ZRPDQ FRXOG JHW RXW WKHUH DQG UXQ D PLOHREVWDFOH FRXUVH ¿W IRU 0DULQHV WKHQ , FRXOG SXVK HYHQ KDUGHU,Q WKH HQG P\ WHDP 7KH 3LQN /DGLHV ZRQ ¿UVW IRU RXU DJHgroup. Oh what a sweet victory it was. And I never forgot thatPXGVSODWWHUHG JUD\KDLUHG JUDQQ\ DQG KHU JXVWR
I've since decided that you can be as healthy and spry as
you want to be well into your golden years. If you want tobe hunched over and sickly, then so be it. But I don't wantWKDW , ZDQW WR EH \RXWKIXO DQG YLYDFLRXV GH¿QLWHO\ QRWFDQWDQNHURXV , ZDQW WR EH LQGHSHQGHQW DQG IUHH , ZDQW WREH WKDW ZRPDQ UXQQLQJ LQ WKH . 0XG 5XQ , ZDQW WR EH OLNHP\ ER\IULHQGV JUDQGSDUHQWV ZKR LQ WKHLU PLGV FDQ ZKLSDQ\RQHV EXWW DW 3LQJ3RQJ DUH KLJKO\ DFWLYH OLYH RQ WKHLUown, run a farm and even go on weeklong mule treks thoughWKH ZLOGHUQHVV This issue is proof that it is never too late to start livingKHDOWK\ DQG ¿W HYHQ LI \RX DUH DQG ROGHU ,I \RXYH VSHQWyour entire life making bad health choices, you can turn itDURXQG ,P VXUH \RX NQRZ VRPH SHRSOH ZKR DUH ZKR
are living healthy and who work out regularly, right? If not,there are plenty of inspiring individuals to read about in our0D[ 5HVXOWV VHFWLRQ SDJHV DQG HYHQ RXU YHU\ RZQ0D[ 0XVFOH IUDQFKLVHH /DUU\ :LOFR[ DJH LV DQ LQVSLUDWLRQWR KLV FXVWRPHUV DQG DOO ZKR NQRZ KLP SJV 0\EURWKHU -RKQ LV DQG HYHQ DIWHU D VHULRXV FDU FUDVK KHDGtrauma and a knee surgery, he rode his recumbent bikeDURXQG :KLWH 5RFN /DNH LQ 'DOODV WKDWV DERXW PLOHV RQD UHFHQW 6DWXUGD\ Age is just a number. Sure, our bodies will fail and someof us will succumb to diseases despite out efforts to thwartthem. But, you must invest in your health now so that youcan up the ante in living a long and healthful life, one where
you don't have to depend on others to help you walk acrossthe street or give up your freedom to live in a nursing home.
There is plenty of information in this issue to help you on\RXU MRXUQH\ WR ¿WQHVV VXFFHVV )URP KHOS IRU EDFN SDLQ SJV WR H[HUFLVHV \RX FDQ GR IRU LQMXU\ SUHYHQWLRQ SJV WR IRRGV DQG VXSSOHPHQWV \RX VKRXOG EH HDWLQJ QRZWR ERRVW KHDOWK\ DQG ORQJHYLW\ SJV DQG SJV ZHYH JRW \RX FRYHUHG (QMR\ Until next time,
La R u e V. Ba b e r
EDITOR'S NOTE
LaRue V. Baber is the Editor in Chief and Creative Director for Max Sports& Fitness Magazine. E-mail her at [email protected].
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THE CLOSER I get to age 50, the more
respect I have for men and women who
make the effort to stay in shape at this
age. In my 20s, I was competing in
bodybuilding; going to the gym to workout was my main priority. It was a lot
easier then because it was pretty much
my focus and my life.
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stay healthy. There are so many factors
that start to work against you. For one, at this age, many people in
their 50s have some type of family commitments, whether it is raising
children or caring for aging parents. These types of responsibilities tend
to accelerate during these years. Many at this age are also at important
stages of their careers where focus on business and work become a
very high priority. And if these two contributing factors don’t make itKDUG HQRXJK WR ¿QG WLPH WR H[HUFLVH OHW¶V QRW IRUJHW WKDW DJH VWDUWV WR
work against you, whether you want to be active or not. Injuries and
health issues start to become more frequent and they can really make it
challenging to maintain any type of consistent workout routine.
6R ZKDW GR WKRVH RI XV QHDULQJ WKH KDOI FHQWXU\ PDUN GR WR VWD\ ¿W
and healthy? I don’t have any secret recipe of products to sell you. I
think the best and most honest answer is, do what you can, depending
on where you are. I’m a big believer in keeping things simple, so I’m
going to give you what I believe are the top three things you can do to
JHW ¿W DW DQG EH\RQG
Educate yourself – There is so much information coming out now on
WKLQJV \RX FDQ GR WR HDW EHWWHU H[HUFLVH VPDUWHU DQG OLYH ORQJHU 7DNHsome time each day to read an article that relates to your health; it’s the
best investment you can make.
Commit to 15 to 30 minutes of some form of exercise each
day – When we think of trying to get to the gym or carve out over an
KRXU RI WLPH WR H[HUFLVH PRVW RI XV VD\ WR RXUVHOYHV 7KHUH¶V QR ZD\ ,
FDQ GR LW :KHQ \RX UHGXFH WKDW WR WR PLQXWHV LW EHFRPHV PRUH
realistic. Even if it’s just a walk outside during your lunch break, moving
JHWV WKH R[\JHQ ÀRZLQJ WR \RXU PXVFOHV VSHHGV XS \RXU PHWDEROLVP
DQG KHOSV LPSURYH ÀH[LELOLW\ DQG KHDOWK :H QHHG WR PRYH PRUH
Make healthier choices when it comes to your diet – Today, it
is so much easier to eat cleaner. Most restaurants have healthy menu
options and the grocery stores now have rows and rows dedicated to
healthier alternatives for every type of food option.
7R DOO RI XV RXW WKHUH LQ 0D[ 0XVFOH QDWLRQ ZKR DUH RU QHDULQJ WKH
half century mark, I salute you for making the effort to live a healthy
lifestyle. There are some really great articles on some amazing 50+
year olds in this issue and what they are doing to stay in such fantastic
shape, so I encourage you to read these articles and get inspired. Keep
XS WKH JUHDW ZRUN
Sean Greene is President of Max Muscle Sports Nutrition and executive editorof Max Sports & Fitness Magazine. E-mail him at [email protected].
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue V. Baber
Copy Editor Tariq Ahmad
MAX SPORTS & FITNESS : 7DIW $YHQXH
City of Orange, CA 92865
MaxSportsAndFitness.com
0D[ 6SRUWV )LWQHVV 0DJD]LQH LV SXEOLVKHG PRQWKO\
by Joe Wells Enterprises, Inc. and may not be repro
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reserved. No liability is assumed by Joe Wells Enter
SULVHV ,QF RU 0D[ 0XVFOH UHJDUGLQJ DQ\ FRQWHQW LQthis publication. It is vital that before implementing
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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 withoutH[SODQDWLRQ
Lisa Maiorana, Linda Hepler, Abby Hoeffner,
Susan Irby, Jenny Broers, Joe Wells, Stephanie
Dorworth, Dr. Phil Harvey, Pete Ciconne, Peter
Smolens, Kelly Gonzalez, Karen Morse, Jackie Classen
James Patrick, Frank Fontanilla, Brett Seeley,
Statements Photography, Shutterstock.com
Advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO
Gary Brazina, MD, FACS
Phil Harvey, PhD, RD, FACN
PRESIDENT'S POINT
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Offer good on MMSN brand at participating stores only. Items must be of equal or lesser value.
nnot 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 detai
Find a store at MAXMUSCLE.COM
Get MiTOR FREE! When You Purchase MaxxTOR and 2TX!
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MAX NATION
DIGITAL BUZZWe all love our social media platforms. Here, we
focus on what's happening with the 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!
@christinawilliamsifbbpro stopped by Max MusclePetaluma to get some essentials. She says, "Youcan't transform your body without the right tools!"
@jasonesqueda is a man on fire!! He postsabout his gains frequently on Instagram. He says,"Practice practice practice until YO A$$ is on fire!"
Never miss a dull moment on Max Muscle's and MS&F'sFacebook pages, where contests and motivation are abundant!
@jarmayes85 shows off his meal prep for the week.Everything looks yummy! Good luck on your nutritionand diet plan!
@pete619muscle loves his A.R.M. He wrote twocolumns about it in previous issues of MS&F. Thismonth, he writes about being Rock Hard (pg. 60).
@lisabikinipini is a member of Kenny Tali's Team
Barbies through Max Muscle Walnut Creek. Here, sheshows off her perfect glutes. #happyhumpday
CONTESTS GALORE
During the Final Four weekend, Max Muscle and MS&F posted somethingevery day to encourage healthy competition to win FREE STUFF!Thousands responded. Above are our winners. Congrats!
Jenny Broers, our very own 2014 MaxForm Champ, challenged people to
join her in losing 20 pounds in 12 weeks! We love her spunk and we hopeyou get inspired. Her contest is going on now.
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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
NPC Bikini competitorMimie Manahan brought all herMax Muscle products
while traveling in Fiji Islands inMarch 2015.
V
V V
Max Muscle on Vacation
She Lost 11.6 PercentBody Fat in 8 Weeks!
Taking Back Control
Linda Chaney, 57, from St. Pete, Florida stopped intoMax Muscle St. Pete in early 2014 to check out thestore. Linda was attending group classes regularly at LAFitness and "ate healthy" but wasn't getting the kind ofresults commensurate with her efforts. After a short reviewof her daily nutrition intake, I determined her macronutrient intake consisted of predominantly healthy fats,high glycemic carbohydrates and very little protein. In
addition, Linda wasn't incorporating enough resistancetraining in her routine to account for sarcopenia, thegradual loss of muscle that comes with age.
Linda signed up for a comprehensive meal planand nutrition coaching. In the subsequent 8 weeks,we worked closely to overhaul her nutrition plan,transitioning it to a protein centered diet of 35 to 40percent carbohydrates, 40 percent protein and thebalance in healthy fats. Linda also added resistancetraining to her gym routine. The results have beenremarkable for all!
Not only has Linda transformed her body byincreasing 3.3 pounds of lean muscle mass and shehas dropped from 27.6 to 16 percent body fat in the
process. At the same time, Linda has become one ofthe most outspoken supporters of Max Muscle St. Pete,referring numerous additional clients, coordinatingeducational seminar opportunities and becomingpersonal friends with myself, Manager Lindsey andAssociate Jason. This is the type of win-win relationshipthat just doesn't happen at your run-of-the-mill nutritionstore.
– Eric Lawton, NESTA Certified Fitness Nutrition Coach,Max Muscle Franchisee in St. Petersburg, Florida
I met Mike Ussary almost two years
ago when he was very overweight.
After asking me, “How do you do
it?”, we talked about eating right
and exercising consistently. Mike
took the advice seriously and has
turned into one of our local MastersCrossFit beasts. Some of his favorite
Max Muscle supplements include
Vit-Acell, Essential Omega and
Iso-X. Here is what he said: “After
a lifetime of living a somewhat
'existing' kind of life, I took back
the control of my life. I lost 80
pounds the good old fashioned
way. I changed to eating quality
food and supplements and started
exercising regularly. I was never
much of a runner, however, I have
now completed a ½ marathon (2hrs.,
19 mins.) and entered 5K races.I regularly compete in CrossFit
style games throughout the Pacific
Northwest. Life is full of choices and
I have made the choice to control my
life instead of life controlling me.”
–Mike Huard, General Manager, MaxMuscle Medford, Oregon
MikeBEFORE
MikeTODAY
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11MAY 2015 ı WWW.MAXSPORTSANDFITNESS.COM
V
V A True Power CoupleIf you thought this looked like two different couples at first glance, we wouldn't blame you. In reality, this
is an amazing transformation by Jim and Robin Wright of Petaluma, California. Jim and Robin are thedefinition of a power couple. They have taken great strides in making health and fitness a cornerstoneof their life! Hats off to them for bringing their A-game daily!– Matt Cooper, Certified Fitness Nutrition Coach
Fit at 50and Beyond!
Jim Johnson, 56, and Coleen
Johnson, 54, from Placerville,
California have been our
customers for more than
10 years now. They startedby bringing in their high
school son for his football
training. After a short time,
they began asking questions
and joined a gym and began
working out. We got them
started on MaxPro Protein
and Vit-Acell. They began
to train for runs and have
now completed numerous
runs at varying distances,
a mud run, and are still
challenging themselves with
new fitness goals. In addition
to MaxPro and Vit-Acell, they
also take MiTor, Krealkalyn and EnduroMax. We have seen Jim and Coleen achieve many
of their fitness goals and are excited to help them achieve their future goals. They inspire
not only their children, but also their grandkids (whom have ran some 5K's and mud runs
with them) to make fitness a part of their lives. They prove that age is just a number and
that if you train hard, eat and supplement correctly and have fun with it, living a fit life is
attainable for anyone.
Here are their fitness achievements and future goals in their own words: "We have run
10 half marathons, 1 marathon, numerous 5K and 10Ks in the past 6 years. We've run a
mud run with our local Max Muscle team. Coleen is now doing a 12-week weight lifting
challenge to build muscle and gain strength. She plans to go on to do more bodybuilding
training after that. Jim plans on running the Santa Rosa half marathon in August. We both
look forward to another mud run this coming year with Max Muscle Placerville's Max
Muscle Mudders team."
– John Meyer, Max Muscle Placerville, California
For more information or to find the store nearest you, visit us online at
maxmuscle.com
DAVID CALHOUN
INGRI D E GROOTE
ARPANA PRASAD
DEB PROSSER
DON DONA
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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.
SO YOU’RE NOT GETTING any younger, and suddenly you find
yourself middle aged, losing hair,losing muscle, needing readingglasses and basically just slowingdown. And along with all of thesechallenges, you begin to think that your diet must consist of simple foodslike vegetables and easy-to-digestfoods. And while there is nothingwrong with healthy vegetables, don’tminimize your need for protein. In fact you need even more protein
as you age. Did you know there is a
direct correlation to a low protein diet
and losing muscle mass as we age? The
American College of Sports Medicine
(ACSM) suggests that older non-athletic
seniors need approximately 1 gram of
protein per kilogram of body weight per
day. And the current Recommended
Dietary Allowance (RDA) in the United
States is 0.8 grams per kilogram
of bodyweight based on the needs
of young people. Wow, it's actually
higher for older folks. One of the most
devastating symptoms of aging is loss
of muscle mass and protein is the best
way to avoid this!
There is always controversy about
how much protein athletes or active
individuals need to consume and most
experts agree athletes and active
individuals require more protein than
their sedentary counterparts. Higher
amounts of protein are needed to build
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precious amino acids to your body.
We already learned that proteinshould be higher for seniors and with
that logic we can assume that active
seniors involved in endurance and
weight training would need even more
protein. According to a study (Campbell
& Geik 2004; Rosenbloom 2006; ADA
2009), endurance athletes should get
1.2 to 1.4 grams of protein per kilogram
HEY JOE,
how much protein do I need afterage 50?
of body weight per day of protein,
whereas those involved in resistance
training should aim for as much as 1.7
grams per kilogram of body weight per
day of protein.
For example, a 180-pound man would
be 82 in kilograms. So, if he is training
intensely for endurance or weight
training, he will need approximately 1.2
to 1.7 grams of protein per kilogram
of weight, which equates to 98.4 to
139.4 grams of protein per day. Now
if we bump it up a little more because
seniors require even more protein, we
could say it should be 1.4 to 2 grams of
protein per kilogram of body weight and
the daily protein jumps to 114.8 to 164
grams for our senior athletes.
Lastly, it is essential to split the total
intake of protein into 4 to 5 protein
meals per day. This will optimize your
nitrogen levels in your blood and you
will recover faster and maintain a higher
amount of lean muscle mass.
This can sound a little complicated,
but if you stop by your local Max Muscle
VWRUH RXU &HUWL¿HG )LWQHVV 1XWULWLRQ
Coaches will help you get started today!MS&F
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Franchise Opportunities Available.
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
There is a reason why MaxPro has been the #1 Selling Protein
in the Max Muscle Chain for over twenty years. Max Pro stillremains one of the purest protein powders on the market.
MaxPro’s proprietary Super Protein Concentrate™ delivers a
unique multi-source blend of the highest quality Whey Protein
Concentrate (WPC), Whey Protein Isolate (WPI) and Potassium
Caseinate. New MaxPro users always seem surprised when
they notice better results compared to the protein powder
they used to use. We never are and the reason is simple,
MaxPro delivers on its label claim. Millions of satisfied MaxPro
users can attest to this and that’s the true test of the quality of
MaxPro. Try a free sample of one of MaxPro’s seven award
winning flavors at your local Max Muscle store and start
getting better results today!
s !DVANCED -ULTI3OURCE 0ROTEIN &EATURING -ULTI&RACTIONAL 7HEY 0ROTEINS )SOLATES
AND #ASEIN
s 0ROVIDES 'RAMS OF (IGH 1UALITY 0ROTEIN0ER 3ERVING
s 0ROTEINTO#ARBOHYDRATE 2ATIO (Per Serving) : 15:1
s 2ICH IN .ATURALLY /CCURRING %SSENTIAL !MINO !CIDS "RANCHED#HAIN !MINO !CIDS "#!!SAND 'LUTAMINE
!VAILABLE IN !WARD 7INNING &LAVORS
Max Muscle’s Top Selling Protein For Over 20 Years! *
*Based on Sales in Max Muscle Store Locations
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MAX HEALTH
HEALTH BEAT From drinking beer to thwart brain disease (cheers!)to keeping your bones healthy, here are this month'snews blurbs. BY LINDA HEPLER, BSN, RN
Happiness &Bone HealthSure, you take your calcium and
vitamin D to protect your bone health.
But are you happy? According to arecent study from the University ofEastern Finland, women aged 60-70
who are satisfied with their lives havea higher bone density and suffer from
age-related osteoporosis less frequently than do their unsatisfied peers.While the reasons aren’t totally
understood, it can’t hurt towork at improving
your spirits.
Adjusting To Hearing AidsIf you’re struggling with age-related hearing loss but just can’t adjust to thosehearing aids, you’re not alone. Many people who wear their devices for the
first time are troubled by sounds they haven’t heard in ages: wind in the trees,background noises like air conditioners or people speaking a dis tance away.These irritations often cause people to stop using the hearing aids beforethey’ve even worn them for a week. But a study from the University of Missouri-Columbia reported greater success in adjusting to hearing loss if people graduallyincreased both the time of wearing the devices – and the complexity of soundsencountered – over a period of 30 days, rather than using the hearing aids allday from the very beginning.
FACTOID
According to a recent UK study,only one fifth of those with significanthearing loss wear a hearing aid.
Good News for Colonoscopy AvoidersTurning 50 and just can’t face that dreaded first colonoscopy? If
you’re a diehard colonoscopy avoider, you may want to considera new non-invasive colon cancer screening test option for thoseover 50 years old without a family history of colon cancer, said
James Pinckney II, MD, CEO and Founder of Diamond Physiciansconcierge family medicine practice in Dallas, TX. The test, called“Cologuard,” analyzes both blood and stool DNA to detect cancersand pre-cancers in the colon with 92 percent accuracy. Cologuard,which requires a physician prescription, can be done in the privacyof your own home. There is no dietary, medication or bowelpreparation required before taking it.
While most physicians consider a colonoscopy to be the “goldstandard” in testing for colon cancer, 23 million Americans arenot being screened at all. “With the availability of Cologuard,I feel confident that more patients across the country will pursuescreening,” said Dr. Pinckney. Be warned, though, that if the test detects an abnormality, you willneed a colonoscopy for further diagnosis. Learn more about Cologuard at CologuardTest.com.
Fending Off Brain Disease with BeerGood news for those who prefer beer to wine: beer can be
good for your health, too. While most of us have heard of the
beneficial aspects of a glass of red wine, research in the Journal
of Agricultural and Food Chemistry reports that xanthohumol,
a compound found in hops used to make beer, can protect
brain cells from damage and possibly slow the development of
disorders such as Alzheimer’s and Parkinson’s diseases. The same
warning goes for all alcohol, though – a little is good, but a lot is
not better. So nurse that glass throughout the evening.
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MAX HEALTH
Eight out of 10 people will
experience back pain in their
lives. Here is some important
information on why it happens
and what you can do about it!
BY LINDA HEPLER, BSN, RN
ONE MINUTE you’re perfectly fine, and the
next minute, you’re lying on the floor, writhing
with back pain. None of us are immune to an
aching back. In fact, according to the NationalInstitutes of Health, this condition affects 8 out of
10 people at some point during their lives. It can
be either acute, developing suddenly and dissipating
after a few weeks, or chronic, meaning that it has lasted
for longer than three months.
Most lower back pain is caused by mechanical
injury resulting from injured muscles or tendons due
to a strain or sprain, said Kaixuan Liu, MD, PhD, an
endoscopic spinal surgeon practicing in the New York
area. But for those older than 50, the normal aging
process can lead to degenerative changes that affectthe spine. “As we get older, our muscles become
Oh My Aching Back!
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HOW FUNCTIONALMOVEMENTSCREENING CANHELP WITH BACK PAINChris Tomshack, DC, founderand CEO of Health SourceChiropractic and Progressive
Rehabilitation, doesn’t use anold school technique – spinalmanipulation alone – to treathis patients with back painthese days. Instead, he said, “Iuse a progressive rehabilitationprogram that starts with functionalmovement screening.” Functional movementscreening, or FMS, said Dr.Tomshack, is a diagnostic toolto identify muscle asymmetries,tightness and weakness that may
lead to (or already has led to)injury by examining the mobilityand stability of the hips, core,shoulders, knees, spine andankles. The FMS, administeredby a trained health professional,such as a chiropractor orphysical therapist, seeks outpoor movement patterns duringseven different exercises, suchas deep squats and in-linelunges. “It’s an objective way
to evaluate problems, and alsowhen repeated after treatment,provides a measure of progress,”said Dr.Tomshack. After the FMS test, a treatmentplan is developed, he added,which involves functionalstretching and exercises toretrain faulty movement patterns,in addition to deep tissuemassage and chiropracticmanipulation. “When you
combine these treatments, theywork synergistically to reducepain and prevent re-injury,” saidDr. Tomshack. The final step in backrehabilitation is to help peoplewith lifestyle changes, such asbetter nutrition and exercises todo at home to maintain spinalhealth, he added. To find a certified FMSprovider in your area, check outFunctionalMovement.com.
weaker and can’t hold the bones tight
and in alignment,” he explained. The
resulting spinal instability may cause
abnormal curvatures of the spine.
Wear and tear of the structures that
support the spine can also cause a
gradual narrowing of the disc spaces
between the vertebrae as well as
narrowing of the space within the
spine that the nerves travel through,a condition known as spinal stenosis.
And older persons are more prone to
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caused by arthritis and osteoporosis,
added Dr. Liu. All of these conditions
can cause lower back pain.
While we can’t stop ourselves from
getting older – or our spine from
aging right along with us – we can
alter lifestyle habits that trigger the
pain or make it worse, according to
Dr. Liu. “Many every day activities we
do without thinking can make a hugedifference to our lower spine health,”
he said.
Back Pain TriggersHere are some common factors that
contribute to lower back pain:
LACK OF EXERCISE, especially
those that strengthen your core.
Developing strong core muscles in the
hips, back, abdomen and pelvis help to
support the spine, keep it straight and
prevent strains and sprains. Exercises
such as lunges, planks and squats andregimens such as yoga and Pilates help
to strengthen core muscle groups.
EXERCISING TOO MUCH.
While most people know that too
little exercise is detrimental to spine
health, many people don’t realize that
too many repetitions while exercising,
especially while lifting weights or
doing squats, can cause back pain.
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said Dr. Liu, “but be aware when your
body is crying out for a break.”
BEING OVERWEIGHT. The lumbar
and sacral areas of the spine that are in
the lower back bear the largest share
of the body’s load, and even as few
as 10 extra pounds of weight in your
abdominal area can add to that load,
pulling the spine out of alignment.
SITTING TOO MUCH. Sitting is
worse on your spine than standing
or walking, said Dr. Liu, as it
places pressure on spinal discs and
vertebrae. And if you’re sitting in an
uncomfortable, unsupportive chair, itcan force the spine out of alignment.
How Long ShouldI Be on Bed RestFor Back Pain?When your back hurts, it’s
normal to want to lie down.But according to the National
Institutes of Health, too muchrest can make back pain worse.
Instead of taking to your bedfor days, it’s recommended that you limit your rest to a day ortwo to help calm the symptomsand reduce inflammation. Afterthat, moving around by gentle
stretching and walking canhelp you get better. As
for your workout – wait fortwo or three weeks to resume
vigorous activities.
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SHOULD YOU HAVE SURGERY?You’ve done everything your doc recommended: the tests, physical therapy, exercisesand pain medications – and still, after six months, you’re experiencing back pain. Should you consider back surgery? Not necessarily, according to David Hanscom, MD, a Seattle-based orthopedic spinesurgeon. “Spine surgery should only be considered for specific structural problems, andmost back pain is not related to a structural problem,” he saidInstead, explained Dr. Hanscom, author of “Back in Control, A spine surgeon’s roadmapout of chronic pain,” the pain is often either a result of injured soft tissue (muscles orligaments) supporting the spine, or, in the case of many chronic back pain sufferers, a
permanent neurological problem – Mind Body Syndrome – that has evolved from thepain itself. To explain how pain can actually cause more pain, Dr. Hanscom likens it to learningto ride a bike or learning a new athletic skill. “When the brain is hammered with thesame pain impulses day after day, week after week, it becomes more and more efficientin processing them,” he said. In other words, continuous pain impulses from your back eventually causes paincircuits to become imbedded in the nervous system, to the point that even if the pain itselfhas abated over time, you experience it as the same – or even greater – because yournervous system has memorized the pain circuit. An example of this, said Dr. Hanscom, is“phantom limb” pain, a condition in which a person whose limb that has been amputatedcontinues to feel the pain even after the damaged or diseased limb that was causingdiscomfort has been removed. It’s a reminder, he explained, that the brain is an extremely
complex and sophisticated computer which is programmable. And it’s not only the pain that your brain programs, said Dr. Hanscom. It also programsnegative thoughts related to pain, which intensifies pain. Finally the situation is madeworse by the side effects of pain and negative thoughts: anxiety, sleep issues and anger.
The answer, according to Dr. Hanscom, is a “defined organized comprehensivecare” program that revolves around education about the problem, management of sleepand stress, short-term medications, physical conditioning and actively working on ahealthier life outlook. Through tackling all of these things at once, you can calm down aturbocharged nervous system, “reprogram” your brain – and make a full recovery.Hanscom’s program is a result of both having experienced debilitating back pain himself,along with years of working with patients having pain. “It continues to evolve over time,”said Dr. Hanscom, who has presented numerous seminars and workshops on the definedorganized comprehensive care program. To learn more, log on to Back-in-Control.com.
Try taking a break every half hour or
so and walking around for a minute or
two.
BEING STRESSED. Stress causes
muscular tension in the lower back,
which can trigger pain. And stress also
lowers your tolerance threshold to pain,
making it seem much worse. Managing
your stress through stress management
techniques, from walking to therapy,will help to control your back pain.
What To Do?What to do if you have back pain? Most
often it resolves within a few weeks
using at-home remedies such as over-
the-counter pain medications and rest,
noted Dr. Liu. “But if it doesn’t go away,
if it keeps you up at night or if you
have weakness, numbness or pins and
needles in your extremities, it’s best to
see a medical professional.”
Techniques to diagnose the causeof your back pain, such as x-rays,
MRIs or CAT scans, can help guide the
doctor toward an individual treatment
plan. The good news? Most back
pain – more than 80 percent – can
be alleviated without surgery, said Dr.
Liu. “Even if you do need surgery for
a structural problem of your back,”
he added, “it can often be done with
advanced technology through a scope,
which causes less trauma and pain.”
MS&F
HOT OR COLD?It’s a continuous debate – should you use heat or cold to relievesymptoms of back pain? Most
experts say that it depends uponthe type of pain. If your back
pain is related to an injury likea strain or sprain, cold works
best for a day or two to reduceinflammation. After that, heat willhelp to relax and soothe muscletissue. For those experiencing
chronic pain, heat will work best.
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LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
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LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
(with Max Liqui Carn)
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MAX FITNESS
GREAT DAYS aren’t given, they are chosen and
created. How you start your day sets the tone for
how the rest of your day will go. Whether
you flow or struggle is simply a
choice that is made the moment you
wake up. This is in accordance withSir Isaac Newton’s law of inertia: in
the absence of forces, a body at rest
will stay at rest and a body motion will
remain in motion.Set your body and mind in motion
with positive thoughts and healthy
habits to create an upward spiral of
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with a smile on your face. Here are some
proven healthy habits that can shift your
day, your health and your outlook on life from
average to extraordinary.
1Breathe, Set Your Intention and Visualize A few cleansing deep breaths can be a like a
morning cup of coffee for your brain and body. As
you breathe, set an intention for your day. In The
Power of Intention , self-empowerment author and
psychologist Dr. Wayne Dyer writes that “intention is
not something you do, but rather a force that exists
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power that can carry us.” This universal power can
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challenges and obstacles with ease.
An example of an intention is to say, “It is myintention to be kind, calm and compassionate in
all of my words and actions today.” As you set
your intention, inhale through your nose. This
stimulates the olfactory nerve, which triggers the
parasympathetic nervous system. This provides
stress relief, while simultaneously giving the brain a
big hit of oxygen to stimulate energy production.
Exhale out any thoughts that may be blocking you
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slow deep breaths.
Next, visualize how you would like your day to go
and how you would like to feel. Make your vision as
vivid and real as possible. A visualization practice can
Here are five things you can do every morning to start yourday out right and boost health and longevity.
BY KELLY GONZALEZ, MS
Find Your Morning BlissMentally Fit:
P h o t o b y J a m e s P a t r i c k .c o m
Julia Kelly, 52This month's cover modelshares some thoughts:
MORNING ROUTINE:
I’m up by 5 a.m. (in bed by 9 p.m.).First, gratitude… then coffee and halfa teaspoon of coconut oil. A few bigglasses of water, then a workout or ajog/walk, then breakfast – cinnamon-spiced egg whites with oatmeal andsugar free maple syrup, or a chocolaterice cake with peanut butter and a
protein shake, or a Quest bar.FITNESS REGIMEN:
Mix it up and keep moving! I listen towhat my body needs – when I tunein, it becomes very clear how I need tomove and what I should eat.
DAILY SUPPLEMENTS:
Daily vitamins (senior women’s formula for increased cal cium and less ir on),BCAAs if I’m working out hard, and fiber.
FIT AT 50 THOUGHTS:
Being holistically well is very importantto me now. ... When you feel amazing
from the inside out, there’s almostnothing you can’t accomplish. I like tocall it FABS… I strive for flexibility,
agility, balance and strength, bothphysically and emotionally.
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help you organize your tasks for the
day and keep balanced and focused.
2Drink Lemon Water Our bodies are made of about 75
percent water. After 7-8 hours of restful
sleep, it’s important to hydrate thirsty
cells. Twelve to 16 ounces of warm
water with a half fresh squeezed lemon
helps detoxify the body, preps thedigestive system for a healthy balanced
meal and aids in elimination.
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adding 2 teaspoons of apple cider
vinegar to your cup. Studies show that
it can help detoxify the liver, which
in return can help you burn more fat
around the clock.
3Engage in Mindful Movement We are constantly evolving. Your
body will feel different each day
depending on the activity or inactivity
of the previous day and weeks. Starting
your day with mindful movement like
joint mobility exercises such as neck
circles, shoulder rolls, hip openers
and squats can help send nutrient rich
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to the joints. This can help you move
freely and feel refreshed and renewed.
Other ways to get moving include light
stretches, a yoga sequence or walking.
Aim for at least 5 minutes of movement
every morning to set your body in
motion.
Head Outside! Researchers found that thosewho exercised outdoors showed animprovement in mental well-being,reported feelings of stress-relief andgreater satisfaction and enjoyment.
A study in the Journal of ExerciseNutrition and Biochemistry foundthat exposure to exercise and naturalsunlight in the morning improvedsleep related hormonal responses andquality of sleep.
According to an article publishedin Environmental Health Perspectives,natural sunlight boosts vitamin Dproduction, aiding in proper boneformation and prevention againstosteoporosis. It also increases bloodlevels of endorphins, and may helpprevent autoimmune diseases “throughthe upregulation of cytokines andincreased activity of T regulatory cellsthat remove self-reactive T cells.”
5 -Minute Joint Mobility RoutineFeeling stiff, achy and sleepy when you roll out bed? Try this joint mobilityroutine to loosen up and move with ease.
Neck CirclesBegin standing tall with your feet shoulder-width apart, slight bend in
the knees, navel drawn in, hips tucked under, arms resting at your sides,shoulders rolled back, and neck in line with the spine. Perform the first repetition on each side slowly. Drop chin to chest, slowlyroll right ear over right shoulder, gently drop head back, slowly roll left earover left shoulder, gently come back to center. Smooth it out. Perform 5repetitions in each direction.
Alternating Arm BackstrokeKeep your arms straight, elbows locked as you lift one arm up straight out infront of you and slowly circle it backwards. Try to avoid rotation in the torso.Keep your hips square, shoulders packed down, and attempt to get yourbicep close to the ear at the top of the movement. Repeat on the other sideand keep alternating for 5-10 reps per side.
Cat CowOn all 4’s (hands shoulder-width apart, knees hip-distance apart) inhale as you sway your back dipping the navel towards the ground, crown of thehead and tailbone up, exhale as you round out, pulling belly button towardsthe spine, separating your shoulder blades and bringing your chin towards your chest. Complete 5-10 repetitions.
NOTE: If you have sensitive knees, you can perform this standing byopening up your arms and chest with an inhale, rounding out, bringing the
arms together in front with an exhale.
Spinal RotationStand tall with feet hip-distance apart, hands clasped at your sternum.With your knees softly bent, hinge over at the hips. Keep hips neutral as you begin to circle the torso to the right, to the left, and back to a foldedposition. Go slow. Perform 5 repetitions in each direction.
Hip Openers with Deep SquatDeep Squat: Start with your feet slightly wider than hip-distance apart.Bend the knees and sink the hips back as you lower down into a squat.
Keep your chest lifted, neck in line with the spine. The goal is to sink yourhips as far down towards your heels as possible while not letting your kneesdrift over your toes and keeping your chest lifted. Drive through the heelsand return to standing.
Hip Opener (Right Leg): Draw the knee up to hip height, thigh parallelto the ground. Externally rotate the thigh back to open up the hip (inner thighshines forward). Tap the ball of the foot to the ground. With the knee bent,bring the leg up to your side and internally rotate the thigh to come back tothe start position.
Perform a deep squat and repeat the hip opener on the left side.That’s 1 rep. Complete 5 repetitions.
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4Eat Protein at Breakfast According to a study in the American Journal of Clinical
Nutrition , participants who ate a high protein breakfast
reported fewer sugar and fat cravings later in the day. Eating
a protein-rich meal can also put a pep in your step since it
stimulates the release of the neurotransmitter dopamine,
which helps enhance alertness. A meal rich in carbohydrates
can have the reverse effect as it releases serotonin, which
promotes relaxation and drowsiness.
Aim for 20-30 grams of protein from sources like eggs,meat, nuts and seeds, or cold-processed whey or plant
protein powder at breakfast for fewer cravings and brain
power.
5 Express GratitudeGiving thanks for friends and loved ones, the food on
your plate at breakfast, your health and positive aspects of
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When you’re going through tough times, give thanks for the
new day and opportunity to continue to grow and evolve
in body, mind and spirit. Walking out the door with positive
thoughts radiating from your being brings more joy to you,
others and the world.
CONCLUSION
A health-conscious morning routine may not turn every day
into a complete fairy tale, but it may help you feel strong,
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you a curve ball.MS&F
Boost Productivity Do you roll out of bed and try to make
breakfast, check email and talk on the phonesimultaneously? Researchers at MIT have reported thatit is actually impossible for our brains to multi-task. Wecan’t focus on more than one thing at a time, but wecan shift from task to task with great speed. Studieshave shown that the frontal lobe, that part of the brainresponsible for important tasks and problem solving,decreases with age.
According to Psychology Today , “too much informationfreezes your brain’s dynamic frontal lobe capacityto engage in clear thinking and discerning decision-
making. You and your brain get overwhelmed by toomuch information.” This not only causes stress, but maypossibly drain your will power reserve.
Some experts believe that willpower is like a muscle.It gets worn out if overused throughout the day.Advice from author of The 4-Hour Work Week andproductivity guru, Tim Ferriss, is to ask yourself, “If thisis the only thing I accomplish today, will I be satisfiedwith my day?” Figure out what that task is each daythe night before and set the intention to get it doneearly, discipline yourself to focus on the important and
relevant information and discard the rest.
“When you arise
in the morning, think of
what a precious privilege it
is to be alive – to breathe,
to think, to enjoy, to love.”
–Marcus Aurelius
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MAX FITNESS
e last thing you want when you get back into working out (oranytime for that matter) is aninjury. Here's how to avoid injuryand some great exercises to try!
BY STEPHANIE DORWORTH, PT, DPT, MTC, CPT
WITH SUMMER upon us, I am sure
you have a few health and fitness
related goals written. I am also positive
getting injured is not one of them.
None of us go to the gym with the
intent of getting hurt. Yet that happens
more often than you would think. As
a physical therapist, I see this every
day and the majority of the time it isto people 50+. Why is that? It is not
solely because of age. Other likely
causes include a lack of warm-up, poor
posture, not strengthening through a
full range of motion, lifting too quickly,
progressing too quickly and/or poor
flexibility – all of which are preventable
with proper education and practice! So
let’s look at those in detail:
WARM-UP: An active warm-up is
crucial for you to begin your workout
with warm muscles and a strong mind-
muscle connection. Static stretches
should not be performed pre-workout.
Instead, perform 3-4 sets of 7-12 reps
of a compound exercise that targets
the muscle group you are working out
that day. Be sure to fully shorten the
muscle group in 2 seconds, hold that
contraction for 3 seconds, and then
slowly return in 2 seconds. This step
becomes increasingly important asyou age.
Exercise
for Injury Prevention
HAVE GOOD POSTURE: In today’ssociety, many of us are computer
magnets, which results in muscle
imbalances. Commonly, the head is
forward, the shoulders round, the
front chest muscles shorten and the
back muscles weaken. So we therefore
have an imbalance where the anterior
muscles are short and the posterior
muscles are elongated and weak.
Before you begin any exercise, make
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aligned, shoulder blades squeezing
together and abdominals bracing.Lifting weights with bad posture and
form is the main cause of gym-related
injuries I see in my clinic.
STRENGTHEN THROUGH A FULL
RANGE OF MOTION: A huge
mistake many people make is they
strengthen through only 50 percent of
the range of motion (ROM), so they
are doing their muscles a disservice!
Many recent research studies show
strengthening through a full range is
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McMahon published a study comparing
strength gains in participants who
PHOTOGRAPHY BY JAMESPATRICK.COM
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performed their squat, leg press and
leg extensions with a full ROM (0-
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MS&F
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Four most common injuriesin people ages 50+ and how to prevent them:
Turn the page for 12 exercises for injury prevention.
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1. Band Shoulder External Rotation At SidePlace a towel inside your elbow, pull the band outwardwhile keeping your elbow bent at 90 degrees.Purpose: Strengthens the RTC muscles
2. Band Reverse FlysStand and hold the two ends of the band with yourpalms down and elbows slightly bent, protract (round)your shoulders, and then draw your elbows backwardslightly (do not bring the arms behind the body
though).Purpose: Strengthens the posterior (rear) deltoids
3. Bench W’s with DumbbellsLie on your stomach on an incline bench holdingdumbbells, squeeze your scapula back and lift yourarms into a “W.”Purpose: Strengthens the scapular stabilizers andtrapezius muscles
4. Forearm Planks with ScapularProtraction/RetractionStart in a traditional plank position, then go fromprotracting (rounding) your scapula to retracting(squeezing) them together.
Purpose: Strengthens the scapular stabilizers,trapezius muscles and abs
5. Bird DogsOn your hands and knees, slowly raise one arm withthe opposite leg while keeping your back in a neutralposition.Purpose: Strengthens the abs, back extensors, glutes
6. Side Plank with Hip AbductionIn a side plank with your top arm on your hips, your
top foot should be dorsiflexed with your toes pointing
Top 12 exercises for injury prevention: This program can be done every day.
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down to the floor (to internally rotate the hip), andthen raise your top leg up while maintaining theplank.Purpose: Strengthens the abs, scapular stabilizers,lower back muscles and gluteus medius
7. Stability Ball BridgesLie on your back with your legs straight and calves onthe ball, arms reaching up to the ceiling, then lift yourhips up while staying balanced and levelPurpose: Strengthens the abs and glutes
8. Chops with Medicine BallStart in a sumo squat position holding the ball near one
foot, then straighten your legs as you lift the ball to theopposite side and overhead, keeping the belly buttonpulled in toward the spine to support your spine.Purpose: Strengthens the abs, obliques, legs and is functional lif ting practice
9. Lateral Neck StretchPull your head to one side while holding onto a seat/ bench and leaning toward the opposite side beingstretched.
10. Foam Roller Chest StretchLie on top of a long foam roller with feet on theground, arms in a “T” outstretched on the ground.
11. Piriformis StretchLie on your back and pull one leg’s knee and ankletowards the opposite shoulder.
12. Hamstring StretchLie on your back with both legs straight, then pull oneleg towards you while keeping the knee straight andthe foot flexed.
Perform each strengthening exercise for 3 sets of 15 reps. Perform each stretch 2x for 30 seconds.
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MAX FITNESS
A WATER AEROBICS class can be a
perfect alternative to an intense workout
in the gym. By performing exercises in
the water, they become low impact and
perfect for people who are getting older
or recovering from joint injury.
For example, when in the water,
stretching allows you to achieve greater
range of motion with minor resistance.
The water’s natural resistance surrounds
your joints as you perform the exercises,
making it safe for people of all ages.
According to the United States Water
Fitness Association, even if you havenever worked out in the water before,
performing water aerobics can provide
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the right class is important. According
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classes in water aerobics:
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these sessions.
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MAX CHAMP
Life Lessons
WHEN I WAS ASKED WR ZULWH DQ DUWLFOH DERXW VWD\LQJ ¿W DIWHU P\ PLQGLPPHGLDWHO\ ZHQW WR WKH VWURQJHVW ¿HUFHVW SHUVRQ , NQRZ WKH PDWULDUFK RI P\IDPLO\ P\ EHDXWLIXO JUDQGPRWKHU -HDQ 1HGULJ ZKR LV \HDUV ROG 6KH KDVQHYHU EHHQ RQ D GLHW 6KH KDG ¿YH FKLOGUHQ ZDV PDUULHG WR D VZHHWV ORYHU IRURYHU \HDUV LV DQ DPD]LQJ FRRN DQG VWLOO ZHDUV WKH VDPH VL]H QRZ WKDWVKH GLG ZKHQ VKH ZDV P\ DJH
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,¶YH VSHQW D ORW RI QLJKWV DW P\ JUDQGPD¶V KRXVH DQG HYHU\PRUQLQJ VWDUWV WKH VDPH ZD\ , ZDNH XS WR WKH VPHOO RIVFUDPEOHG HJJV DQG WRDVW 7KHUH LV DOZD\V D SLHFH RI IUHVK IUXLWWR FKRRVH IURP JUDSHIUXLW EHLQJ D IDYRULWH RI JUDQGPD¶V DQGD WLQ\ JODVV ¿OOHG ZLWK RUDQJH MXLFH2. Drink plenty of water., KDYH D GLVWLQFW PHPRU\ RI WHOOLQJ P\ JUDQGPD , ZDVKXQJU\ DQG KDYLQJ KHU UHVSRQVH EH ³'ULQN D JODVV RIZDWHÚ , GLGQ¶W XQGHUVWDQG LW ZKHQ , ZDV \RXQJHU EXW, QRZ NQRZ WKDW GHK\GUDWLRQ VHQGV WKH VDPH VLJQDOWR \RXU EUDLQ DV KXQJHU +DYLQJ UHFHQWO\ HDWHQP\ JUDQGPD NQHZ , ZDVQ¶W DFWXDOO\ KXQJU\ WKXVHQFRXUDJLQJ PH WR GULQN WKH ZDWHU 5HVHDUFK KDVVKRZQ WKDW ZLWKRXW SURSHU FRQVXPSWLRQ RI ZDWHU\RXU PHWDEROLVP ZLOO VORZ GRZQ LQ DQ HIIRUW WRFRQVHUYH HQHUJ\ DQG \RXU RUJDQV DUHQ¶W DEOH WRIXQFWLRQ DV HI¿FLHQWO\ 'ULQNLQJ DGHTXDWH DPRXQWV RI
ZDWHU LV WKH HDVLHVW PRVW UHDGLO\ DYDLODEOH VROXWLRQ WRZHLJKW PDQDJHPHQW3. Eat balanced meals.
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For the Fit After 50 issue, Jenny shares the lessons she learned from her greatest role model: her grandmother. BY JENNY BROERS
P hot o by JamesP at r i c k .c om
Jenny Broers won the2014 MaxForm LifeChallenge and nowshares her successtips with you! Findout more about her
and others online atMyMaxMuscle.com.
Check out Jenny's monthly
video blog onMaxMuscle.com!
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LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
Franchise Opportunities Available.
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
LipoRED is a targeted fat burner containing the most
powerful legal ingredients available in order to promote the
most efficient fat burning metabolism, elevate the body’s
thermogenic furnace, suppress appetite and provide intense
and extended energy. LipoRED was specifically designed to
attack deep fat stores through multiple pathways by stimulat-
ing both white and brown adipose tissues†. LipoRED is
targeted fat loss designed to help you quickly shred fat to
transform your body into peak physique. LipoRED isavailable exclusively at Max Muscle Sports Nutrition.
A TARGETED
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@maxmusclesportsnutrition @maxmuscle10 /maxmusclefranchise
TAKE THE TEST at
MAXFITNESSAGE.COM
TODAY!
Find out how your real agecompares to your fit age.
Available at:
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When preparing to ignite, I want the most advanced pre-workout technology available,
—Chris Ford, Physique Athlete
COMING SOON!
Three Reasons FBX 2.0 is the best and
most advanced pre-workout supplement
available today:
No other pre-workout formula delivers clinicallyvalidated doses of these three key patented
ingredients in these amounts. Use FBX 2.0
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Available exclusively at Max Muscle stores
nationwide. Find the store nearest you at
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1.5 grams
AGMass™ Agmatine Sulfate ,
to support N.O. synthesis as well as
cardio and neuro transmitter functions
3.2 grams
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SUGAR
FREEPhoto Courtesy of Brent Haywood
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MAX RESULTS
FITAFTER FIFTYAfraid you are too old to have the fit
body you’ve always wanted? Don’t let
age define who you are or how fit you
can be. We interviewed these awe-
inspiring Max Muscle Sports Nutrition
customers who are all older than 50,
proving that age is just a number. You
can be as fit as you want to be! Just never
stop moving! Show others that being fit
after 50 proves anything is possible!
Modeling a Healthy LifestylePatricia Bowles has been a lifetime fitness fan andgrew up in a progressive family where her parents
were members of the first gym in her hometown back
in the 50s! Eating fresh foods and lean meats, getting
plenty of exercise and always keeping a fierce eye on
her fitness and health has helped this dynamic model
and business owner never waiver from her ideal
weight by more than a few pounds.
Patricia shares this lifelong commitment with her
clients through her business, Patricia Bowles Modeling
(PatriciaBowlesModeling.com) and tries to serve as a
role model to those just entering the business.
She is quite passionate about her fitness world and
gives healthy living and an appreciation for a good
workout credit for helping her deal with the challenges
of providing long-term care for her husband. During his
career with the U.S. Marines, he suffered a brain injury
that has caused him to have dementia and Alzheimer’s
disease. During these past challenging 11 years, the gym
has provided Patricia with a much needed healthy outlet
for stress. She encourages everyone to make healthy
living a lifestyle!
Patricia Bowles, 77Residence: Lake Ridge, VirginiaMM Home Base: Max Muscle Manassas, VirginiaMM Supplements: Essential OmegaSports: Running, fitness classes, competing in Gold’sGym Challenges and weight lifting
Photo by Statements Photography
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Loving the Mud Runs5LFN )R[ IRXQG 0D[ 0XVFOH WZR \HDUV DJR DIWHU ¿QDOO\ ZLQQLQJhis weight-loss battle and trimming an amazing 54 pounds
from his frame in three months. He had learned about healthy
nutrition and incorporating cardio workouts on the treadmill.
Encouraged by his initial success, he added weight training
DQG RWKHU ZRUNRXWV WR PL[ WKLQJV XS DIWHU WKH ¿UVW WKUHH
months. Diagnosed as pre-diabetic, Rick knew he had to make
serious lifestyle changes and he did. The more he started
moving, the more the excess weight started to fall off and the
better he felt.
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on building lean muscle and enjoys training at the gym six
days a week and would not dream of missing a workoutbecause it makes him feel so good.
)LUPO\ FDXJKW E\ WKH ¿WQHVV EXJ 5LFN EUDQFKHG RXW DQG
tried a local mud run last fall and discovered he loved it.
Head held high, Rick has a new attitude and a new body and
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everything about his life.
Rick Fox, 51Residence: Placerville, CaliforniaMM Home Base: Max Muscle Placerville, CaliforniaMM Supplements: MaxPro, MaxxTor, Max Men’s Multi,Max Glutamine, 2TX, A.R.M., FBXXXSports: Down and Dirty Mud Run, scuba diving and kayaking;now training for the Tough Mudder and a Half Marathon in 2015
Linda Lou Graybeal, 71Residence: Oswego, OregonMM Home Base: Max Muscle Tualatin, OregonMM Supplements:
MaxPro Natural VanillaSports: Tango dancing, power lifting and walking
World Record Setting Power LifterAccording to Max Muscle Tualatin, Oregon franchisee Reginald Lee, LindaGraybeal is a 71-year-old APA-WPA world record holder who has a story totell, and it is quite a story proving anything is possible at any age! Frustrated with ongoing problems with severe pain, nerve damage anddysfunction in her right arm, Linda sought out professional help and engagedtrainer Kyle Young of Boom Fitness to help her rehabilitate her arm and buildstrength. The hard work in the gym paid off and in two years, Linda realizedshe had successfully not only rehabbed her arm but also achieved overallstrength.
Looking for a new goal to stay motivated, her trainer suggested shecompete in an upcoming power lifting competition. She took the challengeand competed in June 2014 in the Portland, Oregon APF-AAPF PrimalStrength Fest and took home several state and American records.
Setting the bar even higher, Linda competed in October 2014 in theAPA-WPA Elite Fall Classic and added World Record to her impressive list ofsporting accomplishments. To date her best full power competition scores are:• Squat — 99.2 lbs• Bench Press — 66.1 lbs• Dead Lift — 143.3 lbs• Total — 298 lbs Linda said she gets fired up for competitions by listening to her favoriteworkout song, Girl On Fire by Alicia Keys! This 71-year-old tango dancing,
power lifter girl is on fire!
P h o t o
b y
R u s s e l l J .
Y o u n g
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'DQ 0RRUH 5HVLGHQFH Woodbridge, Virginia00 +RPH %DVH Max Muscle Manassas and MaxMuscle Springfield, Virginia00 6XSSOHPHQWV Emerge, Essential Omega, L-Tox,ADRX, Max ZMA, Quadra Cuts Night-time6SRUWV Started competing in bodybuildingcompetitions at age 67
'RQ %LWOH 5HVLGHQFH Springfield/Eugene, Oregon area00 +RPH %DVH Eugene, Oregon00 6XSSOHPHQWV The Basic Adult Multivitamins, Max Triple Whey and
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What If You Can Help Fuel TheNext Great Olympian?
Now is the Time to turn your passion into profit and capitalize on the rapidly growing Health & Nutrition market! The Max Muscle
Sports Nutrition store ownership program enables you to find the strength within by benefitting from a franchise with over 20 years experience in the nutrition industry.
We’ve created a simple turnkey operating system featuring exclusive territories, a comprehensive supplement & nutraceutical line, proprietary nutrition planning & body
composition services, as well as extensive national & local marketing support. With initial and ongoing training & education as well as a reduced start up cost,
now is the time to open your own Max Muscle store TODAY!
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8 WWW.MAXMUSCLE.COM ı MAY 2015
He Took A ChanceThree years ago after an emotional divorce, Joey Silva found himself in a deep depression and desperatelyneeding something positive in his life to provide a healthy outlet. At 54, and father to 7-year-old Marcio, Joeyalso wanted to model a healthy lifestyle and teach his son the importance of good nutrition and exercise.It was then that Joey was encouraged to challenge himself to compete in a physique competition. Alwaysphysically active, his concern was that at over 6 feet tall but only 169 pounds, he thought he just wasn’t bigenough to compete. Others could see the possibilities and encouraged him anyway. “Listen carefully to theconfidence that people have in you. People will have more confidence in you than you do in yourself,” Joeysaid about this experience. “Take a chance, what do you have to lose? What you are doing isn’t working!” Joey took a chance and now three years later he’s proving that it can be done. Starting at 169 poundsthree years ago, he now competes at 195-200 pounds. Now sponsored by International Fitness of Medford,Oregon, he trains with Jack Friend of Northwest Muscle and Joey of Central Point, Oregon has competed ineight shows in the past three years.
Max Muscle Medford, Oregon introduced him to quality supplements that help him achieve great results onstage. Joey credits MaxxTor with helping him take two inches off his waist for his upcoming competitions and
relies on favorites like MaxPro, 2TX and Emerge on a regular basis. Now hooked on his new healthy lifestyle, Joey uses it regularly to share with Marcio how dedication,discipline and hard work can help you achieve your dreams. At only 7 years old, Marcio already understandsthe importance of eating his vegetables, and he practices posing with his dad! In 2014 alone, Joey earned three first place finishes at the Iron Man, Emerald Cup and the Oregon StateChampionships, all in the Masters Physique category, and he focuses on trying to give back to the communitythat encouraged him to take a chance. He’s earned his physical trainer certificate and readily shares hisknowledge with others interested in starting their own fitness journey. He quickly tells people, “Don’t be afraidto fake it 'til you make it!”
Joey Silva, 54Residence: Central Point, OregonMM Home Base: Max Muscle Medford, OregonMM Supplements: MaxxTor, MaxPro, 2Tx, EmergeSports: Tennis, wake boarding and teaching boxing. He is competing in thePacific Coast on May 2 and the Cascade Classic on May 23.
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TEST YOURSELF NOWINSTORE OR ONLINE AT MAXMUSCLE.COM
Take this Quick & Easy Test to Find
Out how your Fitness Agecompares to your Real Age!
FIND A STORE AT MAXMUSCLE.COM
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0 WWW.MAXMUSCLE.COM ı MAY 2015
MAX SPOTLIGHT
LARRY WILCOX , 58, from Oregon
City, Oregon has been sharing hisown special brand of healthy livingwith customers for eight years. As aMax Muscle franchisee since 2007,Larry has spent years cultivatingrelationships with his clients andhelping people adopt a healthylifestyle. The first thing he suggests tocustomers is a daily cocktail that isdesigned to jumpstart their day in amega healthy way! It’s Larry’s Elixir for
Life and not only does Larry swear byit, but so do his clients!
Get Educated, Not SoldWhen a new client walks into Larry’s
store he greets them with a big smile
and asks what brought them in. The
number one complaint is fatigue. He
has lots of people ages 40 and older
coming in searching f