OCTOBER 2012 MAX MAGAZINE

7/31/2019 OCTOBER 2012 MAX MAGAZINE

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FREE!Compiment of:

OCTOBER 2012 MaxMusClE.COM

MAXVIT-aCEll

pg. 56

lIFEsKIlls

KIDsNEED

TO BE A

SUCCESSpg. 26

SPECIAL

YOuTHIssuEBUilding STROng

& HEAlTHY KidS

FOR lIFE!

THE

RIGHTFuElEAT TOWIN7

RIsING

sTaRs

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ATTENTION

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OCTOBE

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Available Exclusively at:

ON VIT-ACELL ORIGINAL AND ANTI-OXIDANT FORMULA!*October Special Offer Expires October 31, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.

OFF!*

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3OCTOBER 2012WWW.MAXMUSCLE.COM

Photographer: Frank Fontanilla

Model: Kiara Fontanilla, 12

IMAGE44 Ghoulishly Cute

Make-up and other fun stuff

to help teen girls glam it

up all haunted style for Halloween!

46 Personal Rec CenterAccessories to turn your teenage

boy's room into a super funrec room complete with a

punching bag and climbing wall!

NUTRITION48 Hearty Fall Soup

Nothing says "good eats" like a

deliciously creamy fall soup

with a fraction of the calories!

50 Fueled To WinCandy bars and burgers aren't

going to cut it when it comes to

56your kids being the best they can

be in their sports. Here is every-

thing you need to know about

teen athlete nutrition!

CUTTING EDGE56 Be Healthy

Max Muscle's Max Vit-Acell Citrus

and Max Vit-Acell Anti-Oxidant

are helping people across America

be healthy. Find out how.

COLUMNS14 Forever Young

34 MaxForm Champ

60Ask Dr. Harvey

IN EVERY ISSUE4 Editors Note6 President's Point10 Contributors12 Feedback Buzz16 Health Beat62What's Hot

ON THE COVER

FREE!Compiment of:

OCTOBER 2012 MaxMusClE.COM

MAXVIT-aCEll

pg. 56

lIFEsKIlls

KIDsNEED

TO BE ASUCCESS

pg. 26

SPECIALYOuTH

IssuEBUilding STROng

& HEAlTHY KidSFOR lIFE!

THERIGHTFuElEAT TOWIN

7

RIsINGsTaRs

6 BEnEfiTSOfEaRlYExERCIsE[ [

Max MusClEYOuTH aTHlETEs

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

maxmuscle.com

AVAILABLE EXCLUSIVELY AT:

LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET

FOLLOW US ON:

As an athlete, your body demands fuel to

help you perform your best.Athletes

Choice has formulated a superior line of

sports nutrition products specifically

for athletes to provide cutting edge

science-based ingredients to fuel your

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WWW.MAXMUSCLE.COM OCTOBER 2012

I came acrossa post on Facebook

that cracked meup because it's

denitely true for

my generation. It

was this: "Okay, soyou're 10 years old,

you have a laptop,

iPod, Facebook and a

Blackberry ... Dude,when I was 10, I only

had one thing to play with ... It was called 'OUTSIDE!'"

Sure, I love technology and can certainly be guilty of

spending too much time online or on my smart devices,but nothing will ever take away the joy I feel when I get

outside, even if only to walk my dogs every day. I miss thedays of being a kid and playing with friends outside, biking,

running around barefoot, exploring creeks, playing gamesand coming home at dark. To me, it's a travesty that

too many kids today are staying indoors in front of their

computers, television sets and gaming systems.

If you're having trouble getting your children to breaksedentary habits, then this issue can help! Be sure to read

the different ways to make tness fun for your kids (pg.

22) and the six benets of starting exercise at an early age

(pgs. 24-25). If you have a teen athlete who wants to get

better, faster and stronger at his/her sport, you might wantto consider CrossFit, a popular style of working out that

focuses on strength, speed and agility. Read about how

CrossFit is helping teens across America on pages 28-29.

Also don't miss the important article on weight trainingfor youth athletes from 22-year veteran of training, Brian

Bullman (pgs 32-33).

Training hard and working out can help kids become

better athletes, but even more important is learning keylife skills so they can be successful adults. Find out seven

life skills every parent should teach their children before

they leave the nest on pages 26-27.

In our "Everyday Heroes" section, we are featuring 11youth athletes who are loyal customers of Max Muscle

stores across the nation. We got such an overwhelming

response from parents and Max Muscle franchisees, it was

difcult narrowing the list down to 11. If we had morespace in this issue, we would have featured all of them!

Find these proles on pages 36-41 and get inspired!

Lastly, being an athlete requires the proper fuel. Find out

everything you need to know about teen nutrition from theexperts at Max Muscle Woodbridge, VA on pgs. 50-52. And

if you're one of the ones who gets sick every cold and u

season, then discover your "liquid gold" insurance: Max Vit-

Acell Citrus Blast and Anti-Oxidant Berry Blast. (pgs 56-57)Until next time,

LaRueNovick

EDITOR'SNOTe

LaRue Novick is Editor in Chiefand Creative Director of MS&F.

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


Your Solid

Nutritional

Foundation


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AMANDA

CONGRATULATIONS

$2 5KMAXFORM

FREESEMAN

See her story atmaxmuscle.com


8/68

WWW.MAXMUSCLE.COM OCTOBER 2012

I look forwardto the youth issue because

the articles are always soinformative and benecial

for my own children.Hundreds of studies

validate the need forproper nutrition in children

and now more than ever,its so important not just for young athletes but for all children to

eat correctly.Its interesting to me that until just a few years ago, most

of our tax dollars were put into child development from an

educational and psychological standpoint. We know that a childsphysical development is very dependent on proper nutrition andthe impact that has on their ability to perform and function in the

classroom. Even brain development and cognitive function hingeson proper nutrition.

With childhood obesity a nationwide epidemic the Centersfor Disease Control and Prevention recently revealed that more

than 17 percent of our youth ages 2 to 19 are overweight orobese and more and more children suffering from an increase

in diseases directly related to obesity (such as diabetes), it reallyis a wonder why more focus and resources are not being put into

programs to turn this around.My oldest child is now a teenager and big into competition

cheer. These girls train hard every day, pounding their core

and their muscles. After the rst week of training for the newseason, she was really sore. I remember thinking to myself Wow,

Mackenzi eats healthy and drinks what we refer to as PowerShakes packed with protein and glutamine every day, what about

the girls on her team who dont eat right and arent taking anyprotein and glutamine supplements to help their bodies recover?

The same goes for my three boys. All of them are playingsoccer and the oldest is playing football, too. All of them drink

their Power Shakes every day to help their bodies recoverfrom all of the training they are doing. I know the fact that they

supplement with high-quality protein and glutamine along withtheir essential omegas and vitamins, it gives them an advantage.

Even at their young ages, they understand the importance ofwhat they are putting in their bodies and that it makes them

better, too.My daughter told my wife just the other day that shes referred

to by her friends as the healthy friend. My wife asked Mackenziif that made her feel uncomfortable and she said, No mom, Im

proud of it. That makes two of us.

Publshe Joe Wells Enterprises, Inc.

Eecuve Ed Sean GreeneEd--Chef/Ceve Dec

LaRue Novick

Pfede Tariq Ahmad

Max SPortS & FitnESS210 W. Taft Avenue

City of Orange, CA 92865

(714) 456-0700

www.maxsportsandtness.com

Max Sports & Fitness Magazine is published monthly

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

duced without express written permission, all rights

reserved. No liability is assumed by Joe Wells Enter-

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

any diet or exercise routines, you must rst consult

with a qualied physician.

Max Muscle is not responsible for advertiser claims.

Joe Wells Enterprises, Inc. and Max Muscle do not

promote or endorse the use of steroids or other

illegal substances. For more information concerning

diet and nutrition, recalled products, steroids and

other related products and issues, please visit the

Federal Food and Drug Administrations Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutexplanation.

Lisa Maiorana, Joe Wells, Don Dona, Linda Hepler,

Rochelle Marapao, Abby Hoeffner, Jennifer Lee,

Susan Irby, Kimberly Miller, Shannon Wallace,

Kristin Wood, Corry Matthews, Dr. Phil Harvey

Frank Fontanilla, Rich Carr,Mike Byerly, Goodger Photography,

Taylor Bartram

advsy Bd

Cbug Wes

Cbug Phgphes

Rand McClain, DO; Ron Higuera, DC, MS,ART; Robert Goldman, DO, PhD; Gary

Brazina, MD, FACS; Charles Poliquin, BS, MS;Phil Harvey, PhD, RD, FACN

PRESIDENT'SPoINT

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


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THE NEW HYBRID PROTEINLike everything in life, things evolve and your protein powder is no different. With the escalating cost of whey and milk based

proteins causing consumers to cringe, the Product Development team, headed by chief researcher Dr. Phillip Harvey, was tasked

with two main objectives. Formulate a protein that would perform for our customers and exceed their expectations in terms of

quality, efficacy and taste. Second - deliver it to our customers at a lower cost.

After nearly 8 months in Research & Development, Max Muscle Sports Nutrition is proud to introduce the next evolution in protein

technology and performance, C.O.M.P which stands for Composite Oligomeric Matrix Protein!

C.O.M.P delivers a precision hybrid of multiple high quality proteins featuring Whey Protein Concentrate 80% (WPC 80%). This

unique formula includes protein sources with long and short chain peptides comprised of all essential and non-essential proteino-genic amino acids. In addition to WPC 80% which drives the C.O.M.P formula, the Product Development team included modern

and synergistic plant-based proteins including Wheat Protein Isolate, Pea Protein Isolate and Brown Rice Protein. You can expect

the same high quality that you do with every Max Muscle protein while at the same time benefitting from a more economical price

in order to make it easier to meet your daily protein requirements.

C.O.M.P is available in delicious Vanilla and Chocolate flavors. Coming Soon to a Max Muscle Store near you or at www.maxmuscle.com

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

EXCLUSIVELY AT:

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

Franchise Opportunities Available!


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ATTENTION! IDEAL 2:1:1 RATIO OF LEUCINE

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OLEUCINE AND VALINE

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


PRO BCAAis a scientifically-based formula to provide the

body with high potency branched-chain amino acids in the ideal

2:1:1 ratio of leucine, isoleucine, and valine. As a versatile

formula, Pro BCAA is specifically designed to benefit both

pre-, during, and post-workouts. For the pre- and during workout,

this comprehensive formula is designed to support the energyfuels needed for high intensity and endurance workouts. For the

post-workout, it functions to support rapid recovery, muscle

anabolism and anti-catabolic effects. (Available in Pink

Lemonade, Tangerine and Watermelon)


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0 WWW.MAXMUSCLE.COM OCTOBER 2012

Maria Kanggraduated with twobachelor degrees and is the founder of

Fitness Without Borders, a nonprot

promoting tness, education and

leadership for kids in underprivileged

communities. Her tness backgroundincludes being a personal trainer, group

exercise director, tness manager,

freelance writer, tness blogger and

social entrepreneur. Visit her online at

MariaKang.com or receive daily tness

motivations through FitnessCure.com.

Kimberly Miller, MS,is acommercial and tness talent, writer,

stylist, runner and a mom. It was during

her graduate work that her passion for

writing developed, and she currently

contributes to a variety of publications

as well as serves as a featured tness

blogger for the Arizona Republic

Newspaper. She seeks to empower

and inspire others to live a healthy and

balanced life. Visit KimMillerStyle.com.

Brian Bullmanis the head ofinternational sales at Max Muscle

headquarters. He is a competitive athlete

and sport scientist, educated at theworld-renowned University of Limerick,

Ireland. He has spent the last 22 years

coaching athletes from all levels of

competition earning him the reputation as

one of the most knowledgeable coaches

in the industry. He is also a 7 Time

National Bodybuilding Champion and

World Powerlifting Champion.

Shannon Dougherty Wallacereceived her bachelor's degree inKinesiology with a specialty in Sports

Medicine and Athletic Training from

San Diego State University. A lifelong

sports enthusiast and athlete, Shannon

also works as a personal trainer. She

enjoys motivating her clients, especially

women and mothers, to live a t

and healthy lifestyle. As a mother to

two young children and she exudes

boundless energy and love of life. Visit

ShannonJayDougherty.com.

CONTRIBUTORS

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

PhotobyJamesPatrick.c

om


maxmuscle.com


The Top SellingProtein For

20 Years*

*Based on Sales in Max Muscle Store Locations


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T E A M M A X M U S C L E

Find out more about Team Max Muscle athletes at MAXMUSCLE.COM

BIKINI US OLYMPIC TEAM BIKINI JIU JITSU

BODYBUILDING MMA MOTOCROSS PHYSIQUE POWERLIFTING LONGDRIVE

CROSSFIT FIGURE BOXING BODYBUILDING MAXFORM

MANFRED

CARLOS

WESTON

GEOBANNY

BRIAN

RYAN

PHIL

CORRY

MAURICIO

GREG

DON

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ALLAS

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Well Rounded Teen AthleteNot only is my son Sal Arzani, age 15, an honor roll student, but hes achieved the rank of Life

Scout with the intention of completing his Eagle Project over the summer and is a dedicatedathlete who has excelled in football, rugby, baseball and wrestling. He was even chosen as

Athlete of the Month in May 2012 for the U.S. Junior Olympic Wrestling program! Sal relies

on MaxPro, ARM, EnduroMax, ISO Extreme and GlutaMatrix to get him through rigorous

training for high-level competition. On behalf of our family, wed like to thank Joey Boyens and

the team at Max Muscle Des Moines for their continued support!

Bryan Arzani, Sal's proud father, Truro, Iowa, via email

FEEDBACKBUZZ

weighing 150 pounds and I'm leaving at180. By use of products such as GourmetGainer and CX3, I saw my strength gainsgo through the roof as I out-benched people

who weighed much more than I did. I'mheaded to college with a 405-pound benchpress and I owe it all to Max Muscle. If youdedicate yourself to their products and trainhard, anything is possible. I will be playingcollege football next year and couldn't feelmore prepared.

Deuce Gruden, 18, Tampa, Florida, via email

Driven To Be BetterKendall Current is now in her senior year ofhigh school and training for both basketballand track. She became a varsity sprinter

her freshman year and got even faster andstronger her sophomore year.

FUELED BY MAXAs an amateur MMA fighter and an NPCfigure competitor, we are always looking forthe best supplement products to keep us healthyand strong. Max Muscles amazing productshave proven to be both effective and reliable.Whether on the mat or in the weight room, wecan always rely on Max Muscle to keep ourbodies energized and replenished.

Every morning we begin with one serving ofMax Complete multivitamin. Because we areboth on a strict diet, Max Complete ensuresthat our bodies are getting all of the vitaminsand minerals that we need. We each take twoservings of Max Glutamine a day to keep ourmuscles from becoming depleted. All of theMax Pro flavors taste great and mix well withwater, and dont become clumpy like someother proteins do. The XTR pink lemonadeflavor couldnt be any more refreshing duringa cardio session or after a workout. We drinkMax ACM both pre and post workout. ThePeach Mango Smoothie Essential Omega is likedessert. It is hard to believe that it is actually fullof Omega 3-6-9, and it is also sugar free!

If you are looking to lose weight rapidly, orif you seem to be holding water or anythingelse, Cleanse & Lean is the way to go. After justtwo weeks, we each lost more than 7 pounds,and our waistlines dropped drastically.

The employees at Max Muscle WalnutCreek, California are always so helpful andalways have an answer for any questionswe have. They are knowledgeable on all ofthe products they carry and look out for thecustomers best interest. The owner, Kenny Tali,is extremely friendly and will guide each andevery customer in the best direction dependingon their goals. We highly recommend MaxMuscles products, and if you are in the area,stop by Max Muscle Walnut Creek. You wontbe disappointed!

Nico Larez & Gracie Salas, 19, via email

Reaching New HeightsThe last four years, Max Muscle hashelped me reach new levels of strength and

endurance both on the football field and inthe weight room. I came in freshman year

Gracie Salas, 19

Sal Arzani, 15

Nico Larez, 19

Deuce Gruden, 18


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But during her junior year Kendall sufferedan injury that didnt really sideline her asmuch as it forced her to perform at only65 percent of her capabilities. She thenturned to her nutrition and training this pastsummer, which included harder intense coreworkouts, intense sprint workouts with myself(her father) on the track, more quality time inthe gym with a trainer and a stricter nutritionplan to help her body push to the next level.

Even while injured, Kendall startedreceiving letters from colleges in places likeMontana, Minnesota and Oregon to talkabout being a collegiate track athlete. Sowith all the new focus, training and drive,Kendall is more excited than ever to takeher playing to a new level and will bevisiting many of these colleges to find thebest fit for her.

With all the new training and nutritiontweaks, Kendall has been able to drop bodyfat while putting on muscle. So, it has beenmore than just a body transformation, it hasalso been a mind transformation. The injurydidn't just force her to compete at a lowerlevel, it made her drive to be better, fasterand stronger that much more of a goal.

Dominic Current, proud father and MMFranchisee of four stores in Oregon

Stronger & FasterMason Schroyer began his journey withMax Muscle Fort Collins, Colorado in

January. Since then, he has gained 10

TALK

TO US

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

questions, likes, dislikes to [email protected].

FREE!Cmpiments f:

AUGUST2012 MAxMUSClE.CoM

pg. 56

LIQUIDENERGY

NUTTYFoRNUTS?POWER-PACKEDSNACKING

pg. 44

FEELYOUthFULAGAINWIth2tX

AttENtIONMEN!

THEENERGYISSUEBye-ByeSluggishnessHelloVivacityTryZumbaFitness

24tIPStOBOOStYOURENERGYTodAY!

pg. 285FoodsThatIncreaseEnergyNaturally

howtoEaRigAndWorkOuoNVACATIoNMaxFormChampSharesTips pg. 32

Dream Come TrueThank you for making a dream of mine come true!I feel incredibly thankful and overjoyed to havegraced your cover as I believe it was the perfectrepresentation of me as a person and athlete. Sothank you again for that from the bottom of myheart!Michelle Mozek, MS&F cover model for August 2012

No LoNgerA 'Chubby kid'Before Max Muscle, I was a chubby

kid. Not overweight, but I just had a

little too much baby fat, if you know

what I mean. Besides that, I wasn't

pleased with my complexion, and I

knew it was time for a change.

My dad and I had found a Max

Muscle store and I'm not joking, the

first couple of minutes we were in

there, it was like we had found a long

lost friend who wanted to help us on

our journey to greatness. What I mean

by greatness is, I wanted a healthy and

sports-ready body. Before all of this,

I was sluggish and didn't want to do

anything. Also, having asthma didn't

help either!

So, we set up some appointments,

and from then on out, we were

hooked. We got our diet plans and

that was a new experience for me. It

was made up of things I like to eat

and personalized just right for me.

Over time, I felt healthy and strong.

My dad and I worked out daily and

ran a lot too, which burns most of

your body fat. I really got into it and

now make it part of my life.

I now play lacrosse for my school,

I dont crave any bad foods, my

asthma is getting better and my

strength is increasing every day. I

cant stop improving myself andstaying motivated. Motivation was my

kicker all you have to do is work at

something to achieve greatness.

My favorite supplement that I have

used over the last year is Essential

Omega, which seems to take the

dryness out of my skin, and just makes

me feel all around better. The flavor

is great and tastes nothing like fish.

And, I have found all of Max Muscles

protein powders to be some of the best

flavors around!!!

Marqueze Lutz, 17, Commerce City, CO

pounds of lean muscle mass, added 100pounds to his bench press, 150 pounds tohis squats and shaved .5 seconds off his40-yard dash! Quite an accomplishment forjust seven months on Max Muscle productsand specialized training with local ColoradoFootball Academy Coach Jim Switzer.

Masons favorite products include Athlete'sChoice Pro 360, XTR, MaxPro Vanilla andBCAAs. Mason said, The difference withMax Muscle is that they care about mygoals and help explain how the productsI use will improve my performance. Thefirst time I walked in, Kyle took me throughthe store and answered all my questions.He even sat down with me to go over mynutrition habits. Eric does the same whenI come in now, too. They have helped megrow faster and stronger and achieve all myfitness goals.

What helps Mason to also achieve allhis goals is his attitude and commitment tobeing the best. Mason said, I always strive

to push myself more than the guy next tome, and that is what Max Muscle helps medo. Give to the MAX in all my training. Myteammates also benefit from this becausethey say I help them to push themselves to betheir best, too. After he graduates, Masonhopes to attend college and play footballat the University of Wisconsin and then oneday, play in the NFL.

Ron Worley, MM Franchisee, Fort Collins, CO

Kndall Cunt, 17

Masn Schy, 16 Before AfTer


16/68



maxmuscle.com

ISO-X,THE WORLDS MOSTADVANCED WHEY PROTEIN ISOLATE

IN3 MINDBLOWING FLAVORS!

ISO-X is the newest addition to Max

Muscle Sports Nutritions whey

protein isolate collection. ISO-X

blends into a refreshing light tasting

drink supplying your body with high

quality and fast acting whey proteins

providing 30 grams of pure protein

per serving. ISO-X is ideal for both

pre- and post-workouts or during the

day to be assured a continuous and

adequate amount of amino acids.

Ihave always noted that teenage

athletes burn an incredible amount

of calories. I talk to parents all

the time and they say their kids are

literally eating all day long. I explain

to them that just being a teenager

will cause some active males to burn

over 3,000 calories per day. Now add

to that weight training and an intense

sport such as football, basketball or

swimming and teens can easily burnup to 5,000 calories per day!

Teen nuTriTion Basics

Teen CaloriesMy hunch has been validated by

KidsHealth.org, run by the Nemours

Foundation. This site states that

teenage athletes may require between

2,000 to 5,000 calories each day.

And, of course, if an active teenager

does not supply his or her body with

needed calories, then they will lose

weight and possibly lean muscle mass.

Also calories equal energy so toofew calories will leave your teenager

feeling sluggish. We at Max Muscle

have always advocated healthy and

frequent smaller meals. Call it mid

meals or snacks, but make sure its not

candy or empty calorie foods.

Teen ProteinTeenage athletes need adequate

amounts of protein. Protein and the

amino acid components that they are

made up of are responsible for literally

FOREVERYOUNG

thousands of reactions within the body.

Utah State University recommends that

teenage athletes consume 12 to 15

percent of their calories from protein.

That sounds hard to calculate, but

here is a simple rule. If you eat 4,000

calories per day, then eat about 100

grams of protein per day, which is about

10 percent of your total calories since

protein is 4 calories per gram. To hit the

12 to 15 percent as suggested, simply

add another protein meal to your diet.

Try and eat 25-30 grams of protein 3-5

times per day and that will keep you close

to 100 to 120 grams per day. Mix your

proteins up. Eggs, milk, chicken, sh,

tofu, lean steak and high quality protein

powders like Max Muscles MaxPro are all

great sources of protein.

Teen CarbohydratesCarbohydrates are the main source of

energy for your body. Vegetables, whole

grains, fruits, oatmeal and pasta are all

great sources of carbohydrates. Many

experts recommend that 60 to 65 per-

cent of kids' caloric intake should come

from carbohydrates. Like protein, carbo-

hydrates also consist of 4 calories per

gram. So if you are eating 4,000 calories

per day, then approximately 2,400 calo-

ries or 600 grams of carbohydrates per

day, would be the minimum amount to

make up 60 percent.Teen FatMany parents will stereotype fats as be-

ing bad. Fats are an essential part of any

diet. They help regulate hormones, me-

tabolism and are great for adding calo-

ries to your diet. Peanut butter is high

in calories yet is derived from peanuts,

which supply plenty of healthy fats. Max

Muscle makes Essential Omega, which is

an essential fatty acids supplement that

literally tastes like candy. It is sugar and

gluten free and is very healthy for young

athletes.

The best advice I can give you is to

stop by your local Max Muscle store. Our

Certied Fitness Nutrition Coaches will

help design a diet for your young ath-

lete. You will be amazed what a healthy,

high calorie diet can do for a young ath-

lete. I have seen incredible muscle and

strength gains as these youngsters learn

to help their body recover and repair

daily. You literally see gains on a daily

basis if youre eating right and training

intensely. Good luck!MS&F

By Joe Wells, Max Muscle Founder and CEO

Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.

caloriesanD TeenaThleTes


17/68

Max Muscle Sports Nutrition is proud to introduce

XTINGUISHER, a scientifically-based formula that supports

the muscles production & maintenance of carnosine and

aerobic ATP production. Using XTINGUISHERwill allow youto train harder and longer before muscle fatigue sets in.

Contains Carnosine Precursors;

Beta-Alanine and Histidine With

Added Creatine, Ribose and

Citrulline Malate

Train Harder and Longer

Supports Explosive Power,

Speed, Intensity, Endurance

and Recovery

Powerful Antioxidant That Helps

Delay Fatigue

New Low Sugar Formula and

Improved Taste!




DELAYS ONSET OF MUSCLE FATIGUE!ATTENTION ATHLETES!


18/68


MOST PRESSINGHEALTH PROBLEMAMONG KIDS? THECOUCH POTATOAccording to a recent University of Michigan CS Mott Childrens

Hospital National Poll on childrens health, adults across the

nation both parents and those without children cite lack of

exercise as the number one health concern for children in their

communities. Physical inactivity is new to the top of the list in the

yearly poll, which is done as a way to help set national program

priorities in medicine and public health.

Matthew M. Davis, physician director of the poll, suggests that

the results may indicate that recent public health messages about

programs such as First Lady Michelle Obamas Lets Move arehelping people to understand that physical activity is important

for overall health. But with childhood obesity rates remaining

steady over the past 12 years and obesity closely linked with

physical inactivity it will take more than simple recognition that

a couch potato lifestyle is unhealthy to make any difference for

our children. So lets get moving!

By Linda Hepler, BSN, RNHEALTHBEAT

Asthmatic Teens Suffer From Parents' MistakesMost o us are aware that smoking during pregnancy causes reduced oxygen to the etus, which may result in low birth weight, prematurebirths and even birth deects or stillbirth. But a new study at the University o Caliornia, San Francisco, ound that in Latino and Arican

American teens with asthma, those whose mothers smoked during pregnancy had more trouble controlling the disease. Asthma, acondition characterized by chest tightness, coughing and wheezing, is one of the nations most common and costly diseases. And

severe asthma resulting in death is more prevalent among Arican American and Latino children. According to the U.S. Pregnancy RiskAssessment Monitoring System, smoking throughout pregnancy is highest among these ethnic groups, making researchers in the UCSFstudy speculate that in-utero exposure to smoking may lead to permanent lung changes afecting asthma severity.

BANISHING BULLYINGComing soon to your childs school: a new and effective anti-bullyingprogram. Researchers at the University of Kansas plan to bring theprogram, called KiVa, to selected classrooms in Lawrence, Kansas as

early as this coming school year. If its as successful as predicted, it willsoon be launched nationwide.

The KiVa program, implemented in Finland in 2007, has a proven recordof reducing bullying incidents by at least 50 percent. Unlike many other anti-bullying programs, it is based upon research about the bullying environment that is, how bullying is supported by others. Research suggests that bullieswant the same thing we all want friendship and social status. And bullyingbehaviors may earn the bully a higher social status.

While traditional anti-bullying programs deal only with the bully andthe victim, the KiVa program takes a holistic approach to the problem,tackling the peer environment with a classroom curriculum, videos, postersand role-play exercises designed to change the perceptions of those whoare neither bully nor victim and fostering skills for taking action against the

bully. The end result is to create a social environment that doesnt supportbullying.


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HEALTHMATTERS By Kimberly Miller

Childhood obesity is and continues to be a national

crisis as the rate of obese children has nearly tripled

over the last three decades. A study obtained by

the Centers for Disease Control and Prevention

(CDC) showed that one in every three children is

obese before the age of ve. Despite increasing awareness,

obesity statistics remain staggering suggesting that this health

epidemic is not getting any better, and that childrens overall

health and quality of life continues to decline. According to the

National Institutes of Health (NIH), obesity can lead to serious

medical conditions such as type 2 diabetes, cardiovascular

disease and high blood pressure regardless of age or social

group. Moreover, obesity contributes to many adverse social

psychological factors like discrimination, isolation, depression

and low self-esteem.

The Willis family knows these challenges all too well. It was

HELP FOR KIDS FACING WEIGHT ISSUES AND POOR SELF-ESTEEM


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I think that as a society, we either arent

educated well enough, or think that it takes too

much time or effort to eat well and exercise, or

are too comfortable in our own patterns to want

to break them. The youth Ive seen who have

made significant positive changes generally havefamilies who were behind them 100 percent,

and changed their lifestyles as well. Dr. Jennifer Wallace, Pediatrician, Scottsdale, Arizona

on a hike one day when Margo Willis, 48-year-old mother of

two in Scottsdale, Arizona, noticed that her son and daughter

were struggling on their way to the top of the mountain. Over

time, her kids had gained weight and it became increasingly

noticeable that they had to do something to change their

current patterns. As a family, they enrolled in a tness bootcamp.

Margo recognized that she and her husband, Bill, played a

vital role in the success of their children. They also educated

themselves on healthy nutrition and changed many of their

habits as a family unit. Looking back I realized this was my

fault, I bought the groceries, she shares. By doing it together,

they managed to successfully all become healthier. Margos

14-year-old son lost a total of 60 pounds and gradually they

began to see his self-condence improve dramatically. It cant

be just one person. It has to be done as a family, said Margo.

This collaborative attitude helped them achieve success.

What does it matter?Although obesity is a disease that affects people of all ages,

childhood obesity is particularly alarming since the behaviors

we learn as children have a lasting and lifelong impact on the

quality and length of our lives. Many emotional, physical and

social changes take place during childhood and adolescence

when children become burdened with social and physical

health problems; their ability to learn, grow and mature

normally can be compromised.

According to the CDC, obese children are at risk of a variety

of physical health problems including joint problems, sleep

apnea and asthma, as well as diabetes and heart disease.

Obesity also affects childrens mental development as children

struggling with weight also often experience low self-esteem.

Self-esteem, a persons overall evaluation or appraisal of

their self-worth, is a critical factor in the cognitive and physical

development of children. According to the National Network

for Child Care, self-esteem is essential in the development of

relationships and the ability to learn and solve problems; it

affects the way children act every day. As childhood obesity

becomes more pervasive, it takes an emotional toll on youth

and can result in depression, anxiety, stress and even suicide.

In a study published by the Journal of Adolescent Health,

Dr. Dianne Neumark-Sztainer examined the experiences of

overweight adolescents and the challenges they faced such as

weight related-stigmatization. Out of 50 participants, all but

two had negative experiences, including being called names,

WHAT STATISTICS SAYResponses from the 2011 National Youth RiskBehavior Survey suggest that inactivity and poornutrition are rampant among Americas youth. Thisstudy found that among U.S. high school students:

n13 percent were obese.

n6 percentdid not eatvegetables during the seven daysprior to the survey.

n11 percent drank a can,bottle or glass of soda three ormore times per day during theseven days before the survey.

n71 percent werephysically active at least 60minutes per day on lessthan seven days during the

week prior to the survey.

n69 percentdidnot attend physicaleducation classes dailywhen they were inschool.

n32 percentwatched televisionthree or more hoursper day on anaverage school day.

n31 percentused computersthree or morehours per day onan average schoolday.

Source: Centers for DiseaseControl & Prevention

HOW DID WE GET HERE?Obesity is most often caused by eating too much, noteating nutritionally and moving too little. Over the

years, there are several factors that have contributed to

the rise in obesity, including:

nBusy families eating out more than cooking at home.

nEasy access to cheap, high-calorie fast food and junk

food.

nOversized food portions.

nToo much time spent watching television, playing

sedentary video games and sitting in front of the

computer, and not enough time being physically active.

nThe elimination of physical education in school.


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teased and alienated from their peers. The type of ridicule

and teasing that comes from being overweight has dramatic

effects on youths self-esteem.

Arizona-based pediatrician Dr. Jennifer Wallace notes that by

the time obesity is diagnosed, resulting medical complications

can be challenging to combat. The answer to solving the

obesity epidemic begins with teaching youth from a young age

the value of health and wellness. First Lady Michelle Obama

said it best when she stated, The physical and emotional

health of an entire generation and the economic health andsecurity of our nation is at stake. We all have to be part of the

solution in changing the obesity epidemic within our country

and it starts with recognition of the gravity of the problem

and active involvement to create real change. Her campaign,

Lets Move (www.letsmove.gov), serves as a model on how

focusing on exercise and increasing awareness of nutrition

can produce positive results, promote self-esteem and aid

in obesity prevention. However, simply having campaigns

cannot negate the important role that caregivers, teachers,

coaches and others play in the lives of young people. National

campaigns and programs provide communities with tools,

but it is up to the people in communities and the children

themselves to pave the way to change.

What to Do?

Children of all ages struggle each day with issues related to

obesity and self-esteem. Pediatric Psychologist, mom and

author of The Coaching Method, Dr. Lynne Kenney says, Life

is very busy and addressing these issues requires time and

commitment. Its imperative that we start at a young age

to develop healthy patterns related to eating, exercise and

health. In doing so, we create an environment conducive to

positive adolescent mental and physical growth.

Implementing the following strategies can help in the

prevention of obesity and work to promote positive self-

esteem and healthy childhood development.

Model healty BeaviorIts easy to think that we can simply tell children what

they should do. However, the children of today are far more

perceptive than we give them credit. Kids often mimic the

behaviors of the adults whom they associate with most closely.

Dr. Stacia Kelly, author, holistic health coach and Executive

Director for Fit and Healthy Schools based in Manassas,

Virginia suggests that we take time to educate ourselves on

nutrition and evaluate our habits and behaviors. When armed

with knowledge and understanding, our children learn how

their choices in foods affect their weight and energy levels.

The challenge is that many parents are not educated aboutnutrition and therefore dont pass the knowledge on, says

Kelley.

Children are more likely to adopt health behaviors when

they are reected in those they care about most. Nutritionally

sound diets include consuming plenty of lean protein, healthy

grains, fruits and vegetables and avoiding processed foods,

shares Tiffani Bachus, a registered dietician and owner of

U Rock Girl, a company designed to provide tools to live a

healthy and active lifestyle.

Joining in te DoingDr. Kenney encourages joining in the doing. It is not enough to

simply enroll children in sports to incorporate tness into their

lives and form healthy habits. Instead, families should commit

to activities as a group. Doing this promotes relationships

of trust and a sense that everyone is committed toward a

common goal. Moreover, it makes things fun, increasing the

likelihood that people will remain invested in the process.

Families should ask themselves, What does tness look like

if we do it together? Answering this question is helpful in

mapping out a plan for family wellness. Practical suggestions

include participating in active events together, becoming

involved in organizations that promote health and shoppingand cooking together as family. As coaches, teachers and

mentors, participating alongside children in activities allows

leaders to show by example.

Engage in DialogueHandling difcult conversations with youth while minimizing

any negative effects can involve some tricky navigation. The

goal of healthy communication is to promote positive dialogue

by encouraging youth to learn and exercise their problem-

solving skills. Rather than telling them what to do, we need

to direct less and question more. Adolescents, when told what

to do, often become defensive and do the exact opposite,

says Kenney. A good way to approach issues of weightmanagement, healthy eating and exercise habits include

identifying obstacles and barriers to their success. Once

those are addressed, families can collaborate in an attempt

to eliminate them.

In addition, positive reinforcement is a critical tool, according

to holistic coach Kelly. Helping youth develop healthy habits

involves sending positive messages that promote self-esteem

and condence. The more we focus on kindness to others

and learning to take care of our bodies through tness and

nutrition, a natural evolution starts to take place. Self-esteem

rises as a result, states Kelley.

At the core, educating ourselves on the issues surrounding

obesity and working to promote healthy behavior through rolemodeling, participation and conversation help to both prevent

and reverse the epidemic of obesity. Its imperative to start

now and not wait until its too late.MS&F

Tips for Family WellnessTiffani Bachus, a registered dietician and owner of URock Girl, a company designed to provide tools to livea healthy and active lifestyle, offers these tips to helpencourage healthy eating among youth.

Prepare meals as a family or group allowing each

person to be involved.

Ensure there are plenty of healthy snacks

available for when kids get hungry.

Avoid using the computer, playing games or

watching television while eating.

Eat mindfully; only consume foods during meals

or snack times.

Use positive self-talk and affirmations. Do not

focus on the weight on the scale or dieting and

do not criticize kids patterns. Rather, focus on

encouraging them to live a healthy lifestyle.


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T

oo many children these days

are glued to the television

watching programs or playing

video games. Playing outside

with neighborhood kids seems

to be a thing of the past. Ac-cording to national experts, children and

adolescents should do at least 60 minutes

or more of physical activity each day. Start

showing your children how to build a life-

long love for physical activity, rather than a

love for video games. Outside of organized

sports, establish family physical activities

to enjoy with your children. Once they

start sweating and having fun, they will

forget that what they are doing is actually

good for them. Not sure how to get kids to

exercise? Here are ve ways to start mak-

ing movement enjoyable and fun for yourchildren.

KEEPACTIVE By Shannon Dougherty Wallace

1Head OutdOOrsTake a family adventure on yourbike through your neighborhood or go on

a gentle nature walk, suggests Sue Fields,

the founder and CEO of Multi Sports Jour-

neys. Most everyone is capable of a bike

or walk and if theyre not, they probably

need to start. Bonus: Researchers at Har-

vard University found that fresh-air activi-

ties help counteract the negative physical

and mental health impact of a sedentary,

indoor lifestyle. Involve your kids and let

them choose which outdoor activities your

family will tackle each week.

2GO OLd sCHOOLBring back some basic childhood ac-tivities from your youth such as skipping,

hop scotch, hide and seek, tag and redlight/green light. Its up to you to teach

your children and keep these games alive.

These backyard games are great for devel-

oping coordination and memory and will

have your child moving and laughing in no

time.

3PLOt exerCise COursesCreate your own exercise course

using household supplies. Use soup cans

in place of dumbbells, a stepping stool

for step exercises, a broom to hop back

and forth over and a coffee table or couch

for push-ups or triceps dips. Show your

children that at any time and anywhere,

they can do a workout. You dont need

to spend countless hours in a gym to be

healthy and get results.

4

PLaN aN aCtivity CHart

As a family, create a plan to

exercise. Make a chart for every day of

the week and designate an exercise to

check off when completed. For example:

nMONdays: Play catch with a

Frisbee.

ntuesdays: Alternate 10 jumping

jacks and dribble a basketball 20 times.

nWedNesdays: Walk for 20 minutes

after dinner.

ntHursdays: Set your timer for 5

minutes and do sets of 10 pushups and

20 sit-ups until the buzzer goes off.

nFridays: Have a dance party. Turn

up the music and shake it!

nsaturday: Time for some yard

clean up, such as weeding, raking and

beautifying your yard.

nsuNdays: A family bike ride or hike.

At the end of the week, if the plan

is successfully completed, decide on a

healthy reward for the entire family.

5Get tHe riGHt tOOLsGive your children equipment thatencourages physical activity. Shift your

mindset when buying gifts or giving rewards

for good behavior. Choose sports-relatedequipment (balls, cones, jump ropes)

versus toys that keep them sedentary and

inside. A healthy lifestyle is one of the best

gifts you can give your child.

It's time to engage your children in

something besides television. Give them a

gift by building a lifelong love for physical

activity rather than a love for video

games. The more positive stimulus you

share with kids, the more they widen their

universe, says Fields. Introduce kids

to something they might not ordinarily

see or even know that is out there. Becreative! Fitness is FUN!MS&F

5WAySTo MAkEFITnESS FunFoR kIdS

PhotobyMikeByerly


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Social SkillsMiddle school children who are physically active

are more likely to demonstrate good social skills,

such as leadership and empathy, which can, in

turn, inuence healthy behaviors, according to research by

the University of Michigan Cardiovascular Center. These are

very important life skills your child will need to succeed in

childhood, college and beyond. Being active gives your child

a chance to learn the value of teamwork, communication and

accepting responsibility.

Strong MindExercise is not only good for your general

health, but it boosts your brainpower. Dr. John

Ratey, a clinical associate professor of psychiatry

at Harvard Medical School in Boston states, Exercise

in many ways optimizes your brain to learn. Exercise also

boosts metabolism, decreases stress and improves mood and

attention, all of which help the brain perform better, Ratey

explains. Get your children active so they can improve their

ability to concentrate and perform better in school.

Better HealthAccording to the Centers for Disease Control

GETMOVING By Shannon Dougherty Wallace

6Benefitsof Early ExercisePhysical activity is good for your health, but there arespecific reasons why starting and staying active with

your child should be a priority. According to recent

studies, more than one third of U.S. children and

adolescents are overweight. How can you help? Be a

great role model for your children and double up family

time with fitness time. Chances are, children who start

exercising at an early age will develop skills that will

continue into adulthood. Here are six benefits of early

exercise and staying active with your kids.

1

3

2


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& Prevention, engaging students in healthy eating and regular

physical activity can help lower their risk for obesity and related

chronic diseases, including heart disease, cancer and stroke;

the three leading causes of death among adults ages 18 years

or older. Start by sitting down at the dinner table and eating

as a family. This encourages conversation, slower eating and

increased awareness of what your child is eating. After dinner,

take a neighborhood walk for 15 minutes to promotephysical tness.

Healthy BonesExercising at an early age strengthens bones

and creates a strong foundation for later in

life. Put your bones to work by incorporating body

weight-bearing exercises such as walking, hiking or running. A

study conducted by the American Society for Bone and Mineral

Research measured the bone density of athletes, showing

that Bone Mineral Density (BMD) is higher across all sports,

particularly weightlifting, gymnastics and soccer. These athletes

legs, hips, spines and arms demonstrated bone density that was

on average 13 percent higher than non-athletes.

4

5

6

HEALTHY HABITS FOR LIFEThe earlier you begin activities with your child, the more

likely it will become a positive habit for life. For help, the

American Council on Exercise (ACE) in partnership with

Hersheys has developed a series of videos as part of the

Moderation Nation initiative to provide inspiration for

parents seeking entertaining physical activities to do with

their kids. Please visit AceFitness.org/moderationnation/

for more information.

Combat ObesityKeep your child moving and away from the

television so they dont tip the scales. Obese

children are more likely to become obese adults.

Statistics show that children and adolescents who are

obese have a 70 to 80 percent chance of becoming overweight

or obese adults. Introduce new activities to your child and keep

it interesting. Let them try different sports until they nd onethey enjoy. This will help them achieve and maintain a healthy

weight.

Boost Self-EsteemHelp your child set and achieve realistic goals. Its not

always about building muscle and burning calories.

Let movement contribute to better self-esteem,

condence and overall health. Dr. Lyle Michel of Boston

Childrens Hospital says in his book, The Sports Medicine Bible for

Young Athletes, Any kid who believes they are contributing to

the team effort will learn self-esteem. If your child struggles with

team sports, choose an activity like swimming or golf where they

can compete against themselves.MS&F


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MENTALLYFIT By Linda Hepler, BSN, RN

In todays unpredictable, unstable and at times, even

dangerous world, its harder than ever for parents toknow how to prepare their children to leave the nest. Ofall the wisdom youd like to impart to your teen, what is

most important? Heres what the experts say your kids

should learn before leaving home:

1

To recognize The power

of words and how To use Them.Every time you shush your angry child or speak

for him when hes asked a direct question, youre

teaching him that his voice doesnt matter. And a

key component of becoming independent is know-

ing how and when to express feelings, desires

Parents sHOULD teacH cHILDren BefOre tHey Leave tHe nest!

7cruciaLLife sKiLLs


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and preferences. Children should be able to ask for help when

needed, defend their personal space and speak up when a

friend is in trouble.

Tip for parenTs: Sheila Hageman, mother of three and

teacher of creative writing in New York, says that teens who

are shy about expressing themselves can often begin to nd a

voice through writing. When you take the time to self reect by

writing in a journal, you can get your thoughts out there. Even

if you dont feel comfortable yet speaking up in the larger world,

you can do it in private.

2To feel good abouT Themselves,no maTTer whaT They look like.Not surprisingly, research shows that young

adults, both male and female, are more con-

cerned about their looks than whats going on

inside. And images of physically perfect teens are

rampant in the media your child views daily.

Tip for parenTs: Modeling good self-esteem is the key here.

If mom and dad make comments about their physical aws

or emphasize physical beauty as an important aspect of the

self, then the child will follow suit. Instead, says April Masini,relationship expert and writer of the critically acclaimed Ask

April advice column, emphasize health rather than looks.

When you say that someones hair and skin looks really healthy,

that it looks like they eat really well, youre sending a message

that is much better than one that praises someones gure. In

other words, do a little work before making a comment and nd

something healthy about why someone looks cute.

3

To be sexually responsible.Sex isnt just about the physical act, says Dr.

David Bull, British award-winning television host,

medical doctor and resident expert on WebMD.

It involves every aspect of our lives: our dreams,aspirations, how we feel about ourselves, our

condence and ultimately, our achievements.

Tip for parenTs: Because sexually transmitted infections

and pregnancy can have life-changing implications, the most

important thing you can do to foster sexual responsibility is

to talk to your child early and often, says Dr. Bull. All the

research shows that teens who talk to their parents about sex

are more condent, better-informed and as a result are more

likely to abstain from having sex for longer. When they do have

sex, they are more likely to use contraception. According to Dr.

Bull, your talks should include topics such as contraception and

pregnancy, sexual orientation, sexually transmitted infections

and the role of alcohol and drugs on sexual decision making.

4To be financially responsible.The majority of Americans live paycheck to pay-

check, mired in consumer debt, says Steve Smith,

personal nance expert and CEO of Mvelopes,

an envelope budgeting system. Finances are a

major part of our life, yet we dont often teach

about nances.

Tip for parenTs: You can teach the art of budgeting early

on, says Smith, who advises teaching how to spend from a

balance in envelopes set up for various needs, such as college

savings, social activities and clothing. If they have $100earned by doing chores, they can allot a certain amount to

each envelope, he explains. And if one need is greater than

another, they can make a value decision and take from one of

the envelopes (not the college savings), such as taking from

the clothing envelope to go out to eat with friends. But then

when its time to get clothing, theyll have to wait. If your kids

leave home having learned not to spend money they dont have,

youve taught them a lot.

5To be a good sporT on and off The field.Michael Phelps recently swam into retirement

with his 22nd career Olympic medal 18 of them

gold. Yet far from being the show-off we might

expect him to be, Phelps is known as a model of

good sportsmanship. Being a good sport is crucial

in life, whether in sports, at school or on the job.

Tip for parenTs: Being a good sport means learning how

to lose gracefully and show respect to the person who won,

says Alex Strauss, MD, a board-certied child and adolescent

psychiatrist, who practices sports psychiatry in Marlton, New

Jersey. But it also means learning how to win well, not to gloat

or show off. And it means playing fair. The best way parents can

teach these values are to model them.

6To sTand up To bullies.Whether you're a 2-year-old in nursery school or

an adult in the working world, there will always

be bullies to contend with. Kids who are bullied

can experience a multitude of physical and mental

health problems, such as anxiety and depression,

trouble eating and sleeping, inattention in school

and early experimentation with sex. What is more, kids who

witness bullying can also experience some of these issues.

Tip for parenTs: Empower your child to banish the bullies by

understanding the psychology behind the behavior. Research

suggests that bullies want the same thing we all want friendship

and social status and bullying behaviors may earn the bully

those things. Help your child to nip things in the bud by tackling

bullying head on and discouraging the rewards, says Anandhi

Narasimhan, adolescent and child psychiatrist practicing in Los

Angeles, California. Encourage your child to speak up when he

witnesses [bullying]. Help him to intervene and say something

like, 'That's not cool,' by talking through a bullying scenario.

7

To care abouT The world around Them.Lets face it, we all need others to thrive in a

difcult world. But others need us as well. Investing

in others through volunteerism not only builds

character and self-esteem, but it also fosters

leadership skills.

Tip for parenTs:Dallas Jessup, currently a Vanderbilt University

student, learned as a 14-year-old black belt martial artist that

one in four girls will be sexually assaulted each year; many more

children are abducted. Not content to learn only how to protect

herself, she created a home lm to teach girls to defend themselves

against sexual assault and abduction. Today, at 20, Dallas is the

founder of nonprot Just Yell Fire, and gives speeches to young

people around the world about youth activism. I was raised to be

kind to others and give of myself, says Dallas. And my parents

never took control when I had an idea. Rather than doing it for

me, they said, How are you going to do it? And they were thereto support me.MS&F


30/68


FITNESSFOCUS By Maria Kang

CrossFit is the only disciplinewhere you can take a football

player, a soccer player or a

volleyball player and place

them all on the same program. Through

conditioning your body to be strong,

resilient and aware, CrossFit prepares

your body to be ready for anything. Its

not just for adults either students all

over the country are discovering this

new (but old) type of training.

CrossFit has changed every aspect

of my life, states Gabriella Epelman,

16, from Canton, Michigan. Not only

has CrossFit improved my soccer skills,but it has also given me friends that

will stay in my life for a long time. She

began playing soccer when she was

six and started working out at age 12.

Before she tried CrossFit training, she

often ran and exercised at a local gym

where she performed weighted squats

and abdominal exercises.

In an effort to enhance her workouts,

Gabriella began training at Plymouth

CrossFit nearly two years ago. She

traded her lower body machine work-

outs for total body exercises, such asdeadlifts, squats, lunges and burpees,

CrossfittrAiNiNG

FORYOUTH

Crossft ocuses onendurance,

unctonal exercse, ntensty drlls

and strength moves. it's also about

community, nding role models and

developng rendshps.

Popular style of fitness

training is helping

children and teenagers

develop in more

ways than one.


31/68


which improved her leg strength and endurance. Her daily training

as well as her fondness for clean and jerks and handstand

pushups got her a full-ride offer to play Division I college soccer.

Without my hard work and trainers motivation, I wouldnt have

achieved this level of success, she said.

IncorporatingaCrossFittrainingroutineisbenecialforstudent

athletes who need personal guidance, group motivation and

overall conditioning. Its becoming more common to see students

getanedgeontheirpeersbyincorporatingatotaltnessprogram

that CrossFit provides. Jason Jared of CrossFit Folsom Lake in

California has trained state-ranked runners, a full scholarship

athlete in soccer and the third best gymnast in the nation for the

13-year-old age group. A high school student can excel if they are

properly coached and properly programmed, says Jared. CrossFit

cangiveyouthebenetsofmanydifferenttnessdisciplinesbutit

will take consistent performance and hard work.

Hard work comes in the form of strength lifts, conditioning

sessions and body-type specic exercises. According to Jared,

power lifts and Olympic lifts for everyone is going to be the

foundation to make them stronger. After creating a foundation,then you have to build a program based on your physical goals.

For any sport, youmust denewhat type of performance the

sport entails and train for it. For example, plays in a football game

last 4-5 seconds with 100 percent effort using the whole body

followed by a 30-60 second break. Doing Murph workouts (1-

mile run, 100 pull-ups, 200 pushups, 300 squats, 1-mile run) is

completely missing the point. He suggests workouts that involve

switching target areas on the body, keeping the intensity high and

building in short rest breaks with days off for recovery. Make the

workoutsposition-specic,headded.

The focus of CrossFit training is different. Instead of performing

single jointed exercises while looking in the mirror, CrossFit

requires you to use your entire body and mind in an overall effort

to make it through a workout of hand stands, rope climbing and

snatches. According to Jared, The focus is now on being better,

whether you are 5 or 75. Its about community. No longer do

people have to go to the gym, they want to go. They want to see

what they get to do that day. They actually talk to the people

around them without wanting to date them.

A community atmosphere is an ideal environment for teenagers

who are at social crossroadsand want to t in somewhere.

CrossFit workouts are individual but community based. Clients

talk to the peers they train with, they have a relationship with

their coaches and they are placed on the same workout with one

common goal.

Every workout has a target, said Andy Tetrenek of CrossFit

Los Angeles. Because there is a level of individual accountability,it makes the workout really exciting. Student athletes go back

totheirteamwithincreasedcondenceandstrength.Theyalso

become a better teammate.

Within their community, teens have access to positive role

models they can emulate and cultivate friendships with. Michael Ty

of CrossFit Las Vegas was introduced to CrossFit in 2008 and began

coachingin2009.Heidentieswiththephysicalandemotional

changes many of his teenage students undergo. Coaching teens

is more about coaching them through life than through the lifts,

said Ty. The ability to be an encouraging presence in a students

impressionable life is valuable. Its better to have a teens

role model be someone who can motivate and support them.

MS&F

BALANCE IS KEYSports and academics go hand inhand. Be careful not to put too muchemphasis on one or the other!

Keeping kids interested in academics, athletics and

a social life is a tough balance. Some parentspush their kids too intensely, while others let areas

slide. Since kids are young with developing muscles,joints, ligaments and tendons, you shouldnt push them tothe brink of burnout. When you couple intense trainingwith academic expectations, Jason Jared of CrossFitFolsom Lake, Calif. said he feels kids wind up burnt outand never hitting their potential.

Some kids, like Jake Leib, 18, have playedsports since the age of 4. He plays ice hockey, golf,snowboarding, skateboarding and wakeboarding. Whilehe has many sports obligations, his parents alwaysenforced academic performance. He was required todo his homework before practice, which helped himconsistently achieve As throughout high school.

Parents like Ana Sneed, mother of four active boys,instills the importance of education and responsibilityby implementing homework time before any sports andsocial obligations. Sneed reviews all their homework andkeeps in touch with their teachers and coaches regularly.She explains, School work and behaviors are neversacrificed for sports. The kids know that if their gradesslip, they will be pulled out of sports.

To avoid burnout, she ensures they take breaksthroughout the year. We enroll them in different sportsduring their off season so that they learn different skillsand use their bodies differently. For example, when Isaac

(age 11) decided a few years ago that after six yearshe was burnt out from playing football, we realized thatit might have been too much too soon and let him takethe break he needed. We were glad to see him enjoyingbasketball in the meantime and overjoyed when hemade the decision himself to return to football this currentseason.

Balance is key when organizing your childsacademic, athletic and social life. Many gifted kidsare driven too hard, under recovered, improperly fedand under too much pressure to be successful longterm, Jared said. You cant focus on just one end ofthe spectrum; you have to consider whats best for yourchild.MS&F


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THE PERFECT CARBO LOADING SYSTEM!ATTENTION ENDURANCE ATHLETES!


Max Muscle Sports Nutrition is proud to bring you Max ACM, a scientifically based

formula featuring Triple Carb Matrix technology three different molecular weight

carbohydrates, including pure waxy maize starch (amylopectin), maltodextrin and

trehalose.Max ACM has been formulated to support muscle and liver production ofglycogen providing an advanced carbo loading system for serious athletes.

Triple Carb Matrix

Instantized for easy mixing

Unflavored and extremely versatile that canbe mixed with most protein powders

Each serving provides 40 gm (160 Kcal) ofpure high molecular weight waxy maizestarch, maltodextrin and trehalose carbs

Supports Glycogen Loading for optimalAthletic Performance.


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THE ULTIMATE ENDURANCE SUPPLEMENT

Endurance athletes require effective formula-

tions based on sound science to support

exercise demands. EnduroMax, by Max

Muscle Sports Nutrition, is an advanced endur-

ance formula created to meet those demands.

EnduroMax is based on strong scientific

evidence and modeled after the newest Ameri-

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guidelines for fluid and electrolyte replacement

during exercise. EnduroMax provides the

proper ratio of electrolytes, amino acids,

metabolic cofactors and antioxidants that your

body needs to support optimal performance.

If you are a serious athlete that wants an

advantage over your competition, stop by

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ATTENTION ENDURANCE ATHLETES!


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FITNESSFOCUS By Brian Bullman

StrengthtrainingFor the

teenathlete

The competitiveness of youth athletics has never

impacted me more than this particular moment in

time. Back in my native land of Ireland, school

kids are hitting the gym and hitting the gym hard

in an effort to give themselves the advantage over their

fellow competitors and maybe earn a shot at a professional

career. For the less academically inclined, sports can be

a way to carve a financially lucrative career otherwiseunattainable.

However, since my move to the United States some

years ago I have become increasingly more aware of the

pressures teen athletes are under here to perform. But the

pressure is a good thing; there is massive reward here in

the United States, with scholarships to the top universities

and colleges up for grabs.

Most of us know that in order to gain the competitive edge on

your fellow athlete, you must train harder than your competitors.

alwysprcticeproper formto voidinjury!


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SAMPLEWORKOUTDay onePower Cleans: 4 sets of 6 to 8 repsBench Press: 4 sets of 6 to 8 reps

Barbell Curls: 4 sets 8 to 10 repsDumbbell Curls: 4 sets 8 to 10 reps

Day Two

High Pulls: 4 sets of 6 to 8 repsSquats: 4 sets of 8 to 10 reps

Deadlifts: 4 sets of 8 to 10 reps

Day Three

Snatch: 4 sets of 6 to 8 repsMilitary Press: 4 sets of 6 to 8 repsTriceps Pushdown: 4 sets of 8

to 10 repsSkull Crushers: 4 sets of 8 to 10 reps

Brian Bullman is a competitive athlete and sports scientisteducated at the world-renowned University of Limerick,Ireland. He has spent the last 22 years coaching athletes fromall levels of competition earning him the reputation as one ofthe most knowledgeable coaches in the industry. Follow Brianon Twitter: @BrianBullman, or Facebook: Brian The Bull

The successful athlete knows thattraining smarter is key, including

eating right, resting appropriately andusing the right supplements to ensure

your body is getting the nutrients itrequires to grow and recover. As kids,

your body is still maturing rapidly andyou need to be cautious of the changes

occurring due to puberty.Increased hormone levels mean

increased strength and this is wheretraining smarter comes in to play.

Muscle can adapt much faster thanbones and as a teen, your bones

have not yet fused. They can takesome serious punishment on the eld

that can cause severe problems forthe future due to the lack of skeletal

maturity. Our bones are not nishedfusing until we are in our early 20s in

some cases. A well planned training

regime, nutrition plan and supplementprogram can make the world of

difference, using your strength trainingto increase your structural strength

and improving recovery times. This iswhat will separate the Kobe Bryants

from the rest of the pack.That being said, there is no better

time than adolescence to begin a goodstrength training program, and it is

during these years that most athletesdecide to pick up the weights for the

rst time, for whatever the reason.Making the decision to hit the weight

room is the rst step in the rightdirection. Choosing the correct training

plan is the next.For years I have watched young

athletes hit the gym and go through anarray of exercises that they have seen

in a magazine or heard about from afriend who heard it from a friend, who

got it from his cousin twice removed,whose brothers, sisters mothers ex

boyfriend gave them, and he got it

from a guy who knew a guy who used

to be a bodybuilder.In order to yield the full efcacy of a

strength-training program, we need totake an analytical view of the sport in

question. Decide what components oftness are required to be competitive

and build your strength program from

there.So, taking a look at some of the

more popular sports here in the United

States, such as football, basketball,baseball, lacrosse and soccer, toname but a few, the majority of these

games require speed, stamina, agility,strength, endurance and exibility. All

of which can be dramatically improvedwith the aid of a well-designed strength

and conditioning program.To maximize your time in the weight

room (freeing up time for study and

friends) and create the most efcient

plan possible, choose more compound

exercises than isolation exercises.Compound exercises are those exercis-es that require more than one joint ac-

tion to complete the movement. Theseexercises include squats, bench press,

deadlifts, high pulls, power cleans,snatches, etc. Conversely, barbell curls

are not a compound exercise, they areconsidered an isolation exercise one

joint action. Most compound exer-cises are the backbone of every good

strength and conditioning program, re-gardless of the sport.

Your strength program should beperformed three days per week, ideally

on days where it does not interfere

with either your main sport or moreimportantly, your studies. See the infobox to the left for an ideal strength-

training plan that can benet anyathlete in any sport.

To choose the poundage for eachexercise, remember that your 1 rep

max (RM) is 100 percent, 2 reps = 97.5percent, 3 reps = 95 percent and so on.

However, doing a 1RM when you arenew to strength training would be illadvised and can be quite dangerous. I

recommend that you gauge the weight

by how much effort it takes to performyour required reps. If you are aimingfor 6 reps and could easily get the 6th

rep and maybe even another few, theweight is too light. Alternatively, if you

are aiming for 6 reps and fail after the4th, the weight is too heavy.

Even more important, I wouldstrongly recommend the guidance

of a professional to learn the propertechniques for weight training. Any

exercise performed incorrectly canpotentially lead to injury this we want

to avoid at all costs.MS&F

there is no better time than adolescence to begin

a good strength training program .... making

the decision to hit the weight room is the first

step in the right direction. choosing the correct

training plan is the next.


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maxmuscle.com


It has been such an honorrepresenting Max Muscle as the

2011 MaxForm Life ChallengeChampion. That experience has

brought me a life-changing attitude

towards health and tness. If youare picking up a Max Sports & Fitnessmagazine for the rst time and youare trying to decide if Max Muscle isthe tool you want to choose to changeyour life, I can tell you from rst-handexperience this is the way to go.

What did Max Muscle do for me?Through implementing their mealplan and health supplements, MaxMuscle took a 45-year old obese, out-of-shape person and in ve months,turned him into a healthy athleticmachine. Dont let the name of thestore fool you. Max Muscle is not justfor bodybuilders; Max Muscle is for

everybody. All of the benets I gainedfrom Max Muscle are innumerable,but the top four things I got from myMax Muscle experience are...

nThe opportunity to change my life.

nThe opportunity to help otherpeople.

nKnowledge about health andtness. (Thanks again to JohnHagaman and Adam Gilbreath fromMax Muscle in Rockwall, Texas.)

nLasting friendships and support

MAXFORMCHAMP

from MyMaxMuscle.com. (Thanksagain to Troy Hall, Christina Bocox, EricCoronado and many more.)

This months issue of Max Sports &Fitness is focusing on youth. As an ex-

football coach and now a middle schoolP.E. teacher, I work with young peopleevery day. My experience has shown methat one of the ways you can help yourchild when trying to incorporate exerciseis to make it fun. Kids today are veryinterested in games, so make gamesout of exercise. By nding ways wherekids are exercising without realizing the

activity you have them involved in isactually exercise, they are much morelikely to willingly participate.

For example, if I were to tell my

students that the days lesson was torun a mile for exercise, I would suddenlyhave several students feeling sick,showing me a recent injury or offeringup a dozen other reasons why theycould not run. However, if I said todaywe are going to play a game calledCapture the Cone, I would immediatelyhave their interest because I said playa game. Regardless of the fact that the

game involves sprinting with suddenstops, starts and thinking on the run,my students interest would be high. Asa result, without knowing it, during aclass period the average student wouldrun between 1.5 and 2 miles. If I canstress one thing, when it involves kidsand exercise, make it fun.

Finally, as Maria Adelus symbolicallypassed the baton off to me in 2011, inreturn I am passing off the MaxFormbaton to the next runner in the race

to help others change their lives sowe can continue to inspire and help awhole new group of people. So with

this, my nal column, I will now passthe baton to our new 2012 MaxForm

Life Challenge Champion, AmandaFreeseman. Amanda lost 53 pounds andhad an amazing transformation. She willbe an inspiration for many. Make sureyou log onto MyMaxMuscle.com andcheck out her prole and story and seeher cover story in next months issue ofMax Sports & Fitnessmagazine.

One nal thought as I say goodbye:always remember this is a lifestylechange, so train like there is no nishline.MS&F

By Don Dona, 2011 MaxForm Life Challenge Champion

Find Don Dona and other like-minded individuals onMyMaxMuscle.com.

A TIME

TO SAYGOODBYE &GOOD LUCK!


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Max Muscles Preferred Trainer Program will get your clients

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

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

Inclusion in the Max Muscle nationalonline trainer directory

A complimentary nutrition

consultation for your client

by a Certified Fitness Nutrition Coach

Special custom nutrition plan

packages for your client

Special Discounts on Max Muscle

purchases for you and your client

INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM

FOR MORE INFORMATION, VISIT US ONLINE AT

MAXMUSCLETRAINERS.COM


38/68


EVERYDAYHEROES By Rochelle Marapao

How many times have you watched

an active young person in actionand thought to yourself, I wish I had

that kind of energy! This month, we

feature 11 amazing kids who excel in

athletics and are driven to succeed.

Find out what sets these superstars

apart from the rest and what they do

to stay motivated, focused and keepreaching for the top!

RISINGSTARSINSPIRING ATHLETES

Lexi Contreras-Bekele, 13Max Muscle Home Base: Max Muscle Aliso Viejo, Calif.

Max Muscle Supplements of Choice: Max ARM, Kids Chewable DHA, Kids Chewable Multivitamin, Athletes Choice Pro 360

Sport: Short Track Speed Skating 500m, 1,000m and 1,500m

Thirteen-year-old Lexi Contreras-Bekele of Laguna Niguel, California isproof that everything happens for a reason. Her mother Alexandria was asingle parent who turned to athletics to help distract Lexi from the pain of

growing up without a father. By being put on the ice at a young age, Lexiwas surrounded by positive and motivated people who helped to channelthe energy that she had into a stronger discipline as a skater. By age 5,Lexi was competing in local figure skating competitions, but as she grewolder, she realized that figure skating was not edgy and fast-paced enoughto quench her need for speed.

That void was filled soon after Lexi caught a glimpse of a televised speedskating event at the Olympics. After watching [Olympian champion] ApoloOhno dominate at the Winter Games, I knew that short track speed skatingwas going to be my life, Lexi shares. There is nothing like the adrenalinerush you get from cutting through icy corners at speeds up to 30 miles perhour. That moment prompted Lexi to make the switch from figure skating toshort track speed skating and she hasnt turned back since.

This year, Lexi competed in the U.S. Speed Skating Age Class NationalChampionships held in Green Bay, Wisconsin and skated her way to an

impressive silver medal win, making her the second best short-track speed skaterin her age division in the country. But, shes not done yet. Lexi has her sights on aspot on the Junior World Speed Skating Team to compete at the Junior Olympics.

When asked about her long-term goal, she confidently says, I want to make theU.S World Team and represent the United States at the 2018 Winter Olympics.Favorite psych-up song: Anything techno!Favorite pre-competition eats: Gummy bears and a honey stickThe biggest challenge Ive had to overcome: Losing my great-grandmother to breast cancer. Ive since dedicated my Olympic pursuit topromoting education about breast cancer and have the pink ribbon emblazonedonto my speed skating uniform. Even my skates have pink on them.3 words to describe me: Dedicated, loyal and hilarious!When I skate: I feel on FIRE, despite all the ice surrounding me!

I feel powerful when: I pass someone in a tight turn and cross the finishline first.

I feel strong when: I can complete a full training session without getting offthe ice for a break.

Photo by Goodger Photography

7/31/2019 OCTOBER 2012 MAX MAGA

OCTOBER 2012 MAX MAGAZINE

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