JULY 2012 MAX MAGAZINE

7/31/2019 JULY 2012 MAX MAGAZINE

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FREE!Cmpliment f:

JULY 2012 www.MaxMUsCLE .CoM

GEAREDFOR SPEED

THE BESTRUNNINGAPPAREL& SHOES

For Men & Women

pg. 38

INSPIRINGRUNNERs

TAKE CAREOF YOURBoNEs

HOW TO STaySTrOng &

HealTHy pg. 18

EAT FORsUCCEssRUNNER

NUTRITIONpg. 48

oNTHEMoVEGet Motivated to Run5 Stretching Moves

Benefits of Trail Running

TraIn lOnger:MaX MUSCle'SXTINGUISHER

COOLS THE BURN

RUNNER'S GUIDE


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NEW! REFORMU

MAX

JULY

SPECIAL!


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FIND A STORE NEAR YOU at MAXMUSCLE.COM

Available Exclusively at:

*ON XTINGUISHER PHYSIO PERFORMANCE ENHANCER!July Special Offer Expires July 31, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.

OFF!*

ATED PHYSIO PERFORMANCE ENHANCER


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WWW.MAXMUSCLE.COM JULY 2012

JULY 2012 ISSUE 164

22

32

CONTENTS

HEALTH18 Strong Bones

Stave off osteoporosis and

keep your bones strong and

healthy well into your

golden years.

FITNESS22 Get the Most

Sure you have good runs,

but these five tips from a

seasoned runner (also this

month's cover model) could

turn a good run into

a great one.

24 Power of PilatesIncorporating Pilates into

your training schedule can

improve your running in

more ways than one!

26 Stretching

You don 't go fishin gwithout a fishing

po le, so wh y wouldyou try to runwithout the right

ge ar ? Don 't worry,we've got

you covered .

16

Five static stretching moves

you should do after a run.

30 Get MotivatedWant to run, but don't have

the motivation? Here are

three reasons to get motivated.

32 Trail Running BenefitsThe great outdoors is calling.

Trail running can improve agili ty,

balance, strength and joints.

Find out how.

34 Pro WorkoutGet ready for the fourth

installment of stage-

ready workouts. This

month: BACK!

HEROES38 Real Runners

Max Muscle runners share

their reasons and secrets

for successful running.

44

38

Thi s man usedto weigh 340pounds but nowhe competesin 100-milerunnin g events!


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3JULY 2012WWW.MAXMUSCLE.COM

Photographer:James Patrick JamesPatrick.com

Model:Runner Danielle Pascente

IMAGE42All the Right Gear

From sports bras to running

shoes, here are some of the

best items for your next run.

44 Get Your Run OnHere are the essentials

from the waist down

for your next run!

NUTRITION46 Sweet & Juicy

Got a sweet tooth? Try

this recipe for grilled nectarines

filled with mascarpone!

48 Runner NutritionDistance runners need

proper fuel and the right

foods could mean the

46

difference in how well you

train and compete.

52 The New Core 4Max Muscle has added new

products to its superior corner-

stones of health and wellness.

Find out what they are and what

the Core 4 can do for you!

CUTTING EDGE56 Going the Distance

Train longer and harder with

Max Muscle's Xtinguisher.

COLUMNS14 Forever Young

36 MaxForm Champ

60Ask Dr. Harvey

IN EVERY ISSUE4 Editors Note

6 President's Point10 Contributors12 Feedback Buzz

16 Health Beat

62What's Hot

COVER STORIES

FREE!Cmpliment f:

JULY 2012 www.MaxMUsC LE.CoM

GEAREDFOR SPEEDTHE BEST

RUNNINGAPPAREL& SHOES

For Men & Women

pg. 38

INSPIRINGRUNNERs

TAKE CAREOF YOURBoNEs

HOW TO STaySTrOng &

HealTHy pg. 18

EAT FORsUCCEss

RUNNERNUTRITION

pg. 48

oNTHEMoVEGet Motivated to Run5 Stretching MovesBenefits of Trail Running

TraIn lOnger:MaX MUSCle'SXTINGUISHERCOOLS THE BURN

RUNNER'S GUIDE

48

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

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6/68


In elementary

school, I used torace everyone Icould. I LOVED to

tear up the asphaltand pump my littlelegs and arms andfeel the wind in myface. In third grade,I nally got mychildhood crush torace me across theparking lot next toour playground. He

was the fastest boy and I was one of the fastest girlsat my little private school in Texas. We raced. I won.Barely. And then I think he might have punched me inthe stomach. Ah, childhood.

Also, in elementary school, I competed in the 50-yarddash and the 100-yard dash. I came in second two yearsin a row, but I won the 100-yard dash in 5th grade. At11 years old, I felt as though I'd won a gold medal inthe Olympics (yes, I was THAT excited)! I went on tosprint the 100- and 200-meter in high school track, butfound a love of running longer distances in my early 20s.I competed in several 5Ks and 10Ks and did the CampPendleton 10K Mud Run three times.

Then I got busy with work and life and hung up myrunning shoes for awhile. When I competed in the War-rior Dash with my best friend in 2010, it seriously kickedmy butt. We had a blast, but that's been about it for mefor running. Now after putting this special runners' issuetogether, I'm getting all amped to run again. I felt par-ticularly inspired by three Max Muscle customers who arein quite amazing running shape. Drew Brazier, 28, usedto weigh 340 pounds and now he is racing in 100-mileultra marathons! Betty Schaefer, 63, had never really rununtil 2008, but is now winning medals as a sprinter! AndSonja Friend-Uhl, 41, is an open competitive runner (sheruns 800 meter races to full marathons) and is breakingrecords in all kinds of racing events, most notably the1500 meter. Read their inspiring stories on pages 38-41.

This issue is packed with great information for run-ners, from novice to experienced. From the right gear

and proper nutrition to stretching and benets of trailrunning, there's plenty to get you ready for your nextrun. And one product that can help you train longer andgo farther is Max Muscle's Xtinguisher. Read all about itsbenets on pages 56-58.

Happy trails to you! Kick up your heels and go for arun. Who knows, maybe you'll be the next one winningmedals and racing in ultra marathons!

Until next time,

LaRueNovick

EDITOR'SNOTE

laru novick is edito i Chifad Cativ Dicto of mS&F.

Turn Your Passion

Into Your Profession

WINNING

TEAM!

JOIN THEWINNING

TEAM!

WWW.MAXMUSCLEFRANCHISE.COM

Love what you do. Own your own Max Muscle Store! Contact us today at:

888-MAX-MUSCLE ext.2(888-629-6872 x2)

This is not an offering to purchase a franchise.

Offerings are made by Franchise Disclosure Document Only.

2010 Max Muscle.

Geobanny PaulaNPC Physique Champion,

Team Max Muscle

Diana DiazNPC Figure Champion,

Team Max Muscle


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8/68


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,

Jaime Cash, Kimberly Miller, Rochelle Marapao,Abby Hoeffner, Jennifer Lee, Susan Irby,

Alissa Carpio, Robyn Baldwin, Dr. Phil Harvey

James Patrick, Frank Fontanilla,Brett Seeley, Noel Daganta, Erich Garza,

Kristina Fanelli

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

Sea Greee s Presde f Max Muscle ad e Execuve Edr f MS&F.

thiS Month, our MaxMuscle product focus is onXtinguisher. It not only is

one of my favorite products,but I believe it is actually one

of the best in the our line ofquality supplements. I say

that because anyone whoparticipates in some type

of physical activity, whetherit's weight training, running,playing a sport or a job that

involves manual labor canbenet from Xtinguisher.

The key feature of Xtinguisher is that it delays muscle onsetfatigue. There is a metabolic response that takes place in our

bodies when we exert ourselves physically. You may have heardan endurance athlete refer to it as hitting the wall. When this

takes place, its because we have pushed our muscles to failureand our body has produced lactic acid. This causes the muscles

to temporarily weaken and as a result we are not able to go anyfurther in the activity that we are trying to do. Every individual is

different and one who is better trained may be able to push furtherthan someone who isnt as well trained, but everyone at some point

will hit that wall.Xtinguishers proprietary and science-based formula enables

athletes to be able to push further, allowing them to train harderand longer. The end result is that we are able to get more out of

our training, our sport or our job. Xtinguisher does not have to betaken in a loading phase, nor do you have to take it for a specied

period of time before it will work.Speaking from rsthand experience, after taking my very rst

serving of Xtinguisher, I was able to go from level 12 to level 15on the stationary bike. Not only did I increase three levels, but I

was also averaging 89 RPM vs. my normal 78 RPM and I went 60minutes instead of my usual 45 minutes. I noticed that not onlywas it easier at the higher level from a cardiovascular standpoint,

it was also easier from a muscular standpoint, but it was meaningmy heart rate was at around the same rate at the higher level.

Additional ly, I was not experiencing the burning in my legs as muchas I do at the lower level!

The reason Xtinguisher works so well is it was developed usingthe patented form of beta-alanine, CarnoSyn, and is combined with

L-histindine, which boosts carnosine levels in the muscle. Clinicalstudies have concluded that this increases muscle strength, buffers

lactic acid, delays muscle fatigue and speeds recovery time. I, forone, can vouch for that.

Xtinguisher is Buy One Get One 50 percent off for the entiremonth of July, so if you havent tried Xtinguisher yet, ask a Certied

Fitness Nutrition Coach at your local Max Muscle store today for afree sample before your next workout so you can feel the results for

yourself. I promise you, youll be back to get some more.


9/68

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. UsingXTINGUISHERwill 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!


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ATTENTION! IDEAL 2:1:1 RATIO OF LEUCINE

OFFICIAL PRODUCTS OF MAXFORMATIONLIFE CHALLENGE. BE GREAT!


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OLEUCINE AND VALINE

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

Available Exclusively at:

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)


12/68

0 WWW.MAXMUSCLE.COM JULY 2012

Jennifer Leehas had a successfulcareer in the tness industry. She is a

Certied Nutritionist, a Certied Fitness

Nutrition Coach, a Certied Personal

Trainer and a proud Max Muscle franchisee.

Jennifer is driven to show others how theycan make their health and tness dreams

a reality. She owns the Max Muscle in Las

Vegas at Centennial Hills and plans to open

another store in Las Vegas. She is married

and is the mother of two boys.

PhotobyJamesPatrick

Danielle Pascente is a personaltrainer, sports model, motivational

speaker and an avid runner residing in

Santa Monica, California. A graduate

of Arizona State University with a

Psychology degree, she went on to get

her personal training certication. As

a former athlete and coach, Danielle

has mastered the understanding of

developing a healthy mental and physical

self. She has worked with companies such

as Nike, Adidas, Reebok, Mizuno, Moving

Comfort, Eastbay and Asics.

CONTRIBUTORS

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

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.

PhotobyNoelDaganta

Robyn Baldwin is an advertisingmedia supervisor. In her spare time

she is a writer, tness model, certied

personal trainer and a YouTube co-host

of a monthly video called "Mid-Month

Motivation." She is also a certied

spinning instructor and is in the process

of completing her Hourglass Workout

Boot Camp certication. She discovered

her love for running a couple of years

ago and is training for a Warrior Dash in

2012. Visit RobynBaldwin.com.


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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


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INCREDIBLE RESULTSWhen I first went into Max Muscle Clackamas (Oregon), I basically went in with a vision of how I

wanted to look, and I was looking for some help and knowledge to get there. Mary Davis was able to

clearly break down a complete diet for me that also showed where I could add in the products that

were offered at Max Muscle. I purchased MaxPro, Max Gourmet and Max Glutamine. It was quite a

change to switch up my entire diet, but it didn't even take two weeks before visible changes started to

happen. Once I was able to see my body becoming leaner with new muscle growth, I trained harder

and did my best to eat better. It was a slow process, but after 13 weeks I have never felt better in

my life. I plan on keeping to my new diet and exercise regime, and set in stone these healthy habits

for the rest of my life. Thanks for all the help Mary and the Max Muscle team! Christopher Patrick,Clackamas, Oregon, via email

FEEDBACKBUZZ

Age: 19

Height: 6'2"

Start: 197

pounds and

12.4% body fat

After 13 weeks

End: 183

pounds and

7.4% body fat

WorkoutProgram:

Athlean-X, and

5-7 days a week

at the gym

Supplements:

MaxPro protein

Max Gourmet

Max Glutamine

TRIPLETEXASTHREATFor the NPC Ronnie ColemanClassic Bikini, I sponsoredNina, Angela and Betsyby providing Max Muscleproducts for their prep. Theyall took High-5, Triple Whey,Glutamine and Nitro EXT.They have continued to beloyal customers, spreading theword about Max Muscle totheir colleagues and clients.Since Nina won her group,she qualified for an NPCNational Event and is goingto be competing for her procard (IFBB) in Las Vegas at theend of July. I am continuingmy sponsorship of her throughthis event.

Seth Protus, MM Franchisee,Central Ohio (Pickerington and

Hilliard opening summer), andSouthlake, Texas (coming soon)

1st Place WinI've always had a passion for tness. Last year, I decidedto put that passion to good use and became a personaltrainer. That's when I met fellow Max Muscle WalnutCreek teammates, Cassandra and Matt DuBois and MikeWegner. They encouraged me to train and compete inmy rst show. I was introduced to Coach Ken Tali andthe Max Muscle Walnut Creek family after my rstcompetition in San Francisco. Ken's team had cleaned

house, placing in many of the divisions, including 1stPlace Masters Men's Physique and brought home Overallin Figure Open. That's when I knew I had to enlist thehelp of the mastermind behind it all: Ken Tali.

I teamed up with Ken in October 2011 and hadmy heart set on achieving 1st place and overall in mydivision. Ken custom tailored my diet and knew exactlywhat adjustments were necessary and when to enforcethem. He advised me on the appropriate supplementsto take. I'm hooked on Max Muscle's ARM and MaxGlutamine, which helps with my recovery.

When the diet and training got difcult, Coach Kenkept me on track and motivated. With the combination ofKen's experience and expertise and my determination,there was no stopping us. At the 2011 NPC Sacramento

Bodybuilding, Men's Physique, Fitness, Figure &Bikini National Qualifying Show, I placed 1st in Men'sPhysique-Class A and took home Overall Men's Physiquefor Coach Ken Tali and the Max Muscle Walnut CreekTeam.

I want to thank God for his grace. To my family andfriends, thanks for hanging in there with me through thisprocess. A special shout out goes to Coach Ken Tali andthe Max Muscle Walnut Creek family. We did it! Thankyou everyone for the encouragement and support.Here's to our win in Sacramento!Joe Andaya, via email

s Jo ady d K'Brb h Usa o Juy

28h l Vg.

Nina Chou-Ellis,30, of Grapevine,Texas is apersonal trainerand CertifiedFitness NutritionSpecialist. Shewon her class atthe 2012 RonnieColeman ClassicBikini.

Elizabeth "Betsy"Beaumont, 41, ofFort Worth, Texasis an Air TrafficController at FortWorth Center(DFW). She is apersonal trainingclient of AngelaWright, andcompeted atRonnie Coleman inMasters Bikini. Angela Wright,

31, of FortWorth, Texas is apersonal trainerand CertifiedFitness NutritionSpecialist.

Photographer: Kristina FanelliKoi Images And EventsHair and Makeup: Tiffany Grimes


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TALK

TO US

I started taking Max CLA, Glutamine,MaxPro Cinnamon Roll protein, ProBCAA, LiquiCarn, Vit-Acell Energy, EmergeStrawberry Lemonade and Essential Omega.

This mom was on a mission and after12 weeks of intense workouts, stayingconsistent with my clean eating and on topof all supplementation, I met my goal andcompeted in my first NPC show in San

Diego. I took 4th place out of 18 girls inmy class. Wow, was I shocked! It's trulyamazing what a difference I have seen withmy supplements. I am continuing my workoutgoal and ready to get back on stage toshow my hard work. I'm loving the healthynew journey I have discovered. Thank youAustin Brown! You really know your stuff.

Amy Quaid, Riverside, California, via email

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

questions, likes, dislikes to [email protected].

Lookin' Buff!My husband got me hooked on Max Muscleand CrossFit about two years ago. I'm avegetarian, so Max has been essential inmy efforts to get good quality protein andnutrition support.

Bridget Deschner, York, Nebraska, via email

Thank You, Austin!I shop at Max Muscle Orangecrest(Riverside, California) and I've always

been into fitness, as I'm the owner of YogaRiverside. I have always worked out hard.I'm 31 years old, a wife and a mother. Lifeis busy, just the way I like it! Dissatisfiedwith results, I went to Austin Browne, theowner of Max Muscle in Orangecrest,and Autumn Agulair for help. With Austin'strue knowledge of his products, andAutumn's motivation to really push my limits,

Take your picture with a

copy of MS&For yourfavoriteMax Muscleproductsand email it [email protected] he t

be fetred ext

mth!

Bouncing BackI had my first seizure in May 2011. In June 2011, holding mywifes hand, I got the terrible news that I was diagnosed withepilepsy. This was a complete shock to me. I immediately lost

so many things that were dear to me. My ability to drive, torough house with my 3-year-old son (who is my world) andcomplete control of my body. Over 6 months, I went throughmore tests and the trials of trying to find the right combinationof medications to help control my seizures. During this time,I had 13 more seizures and at one point there was talk aboutbrain surgery. Also during this time I was not able to do anythingactive, especially go the gym and work out. I had lost a total of20 pounds and had little to no muscle strength or definition.

After a time and finally starting to feel normal, I met withfriend Victoria "Dolly" Fonseth. She was telling me how she hadbeen competing in fitness competitions and absolutely loved it.I mentioned that I had always thought about competing in thePhysique category. She very sincere ly said, Why dont you? Youcould do it. At that moment a light bulb went off in my headand I thought, Why cant I? After getting more information

from her, Dolly informed me to stop into the local Max Musclewhere she happened to be working. After discussing it with mydoctor, he gave me the OK to start this journey, and said that infact it may even help me.

So I went into the Max Muscle in Greeley, Colorado. There Iwas greeted by a massive man, the owner Rodney Garcia. He notonly sold me on the products but educated me as well on fitness,nutrition and training. I left with not just the Max Muscle Core4, but a feeling of inspiration and motivation. I joined Work OutWest, where many other fitness competitors trained, and startedworking out. As a family man and working 40 hours a week, Ihad no choice but to get up at 4 a.m. so I could start my workoutby 4:30 a.m. Rodney and the team from Max Muscle informedme I needed to bulk up if I was serious about competing. So Istarted my journey. That was in November of 2011.

By the middle of January 2012, I had already gained severalpounds of muscle. I knew at that point I could really do it. Ihad become a VIP member at Max Muscle and developed goodfriendships with all their staff. Dolly and I see each other at thegym all the time and she is very motivating.

Now it is May, a year since my first seizure. Since startingmy fitness journey, I am stronger now than I have ever been andI have been seizure free for over four months. I am well on myway to competing in my first show, which will be at the end ofAugust. Max Muscle and its staff have done so much for me andreally changed my life. Now I am taking many supplements toaid in my journey and I am on a customized diet plan that wasput together by Greeley Max Mus cles Micah Hoefling. I haverecommended many people to Max Muscle and they too areseeing great results. Thank you to Max Muscle for helping me getmy life back.

Chris Williams, 28, Greeley, Colorado, via email

Amy Quaid

Bridget Descher

NPC Bodybuilder Ted Symonds at Max Muscle of Wesley Chapel, Fla.


16/68



maxmuscle.com

MAX CLEANSE & LEAN (MCL) offers a

solution to digestive issues as well as a way to

remove excess water and waste from the body.

You work out hard to stay fit and you want to

see the results every day, thats what MCL can

help do. MCL addresses the water and

bloating that many of us hold just under our

skin, in our hips, abs, legs and feet. MCL helps

naturally release this excess fluid and flush it

from the system to help drop weight quickly

and lean up. MCL also helps promote

regularity, which is essential to health.

If youre backed up, MCL will get you back on

track and in the process help you to lose

unwanted pounds!

Mud runs are no longer a dirtylittle tness secret. Theyare soaring in popularity.

There are literally hundreds of thempopping up all over the country. Just

do an Internet search on the topic,with your local area, and you will

see several events coming up. Theseevents are usually a 5-10K run that

has obstacles along the way, such asrope climbs, swimming, mud crawling

under barbed wire, etc. In short, its

a grueling run that is very fun andchallenging.

My wife and a few of her friends de-

cided to do a local mud run called theWarrior Dash in Lake Elsinore, Calif. I

had not paid a lot of attention to theseraces; that is until my wife started giv-

ing me the details of her new chal-lenge. It was a 6K race that had 12

obstacles along the way including run-ning through some hot aming coals.

I was quite sure that I would enjoywatching this race much more than

FOREVERYOUNG

competing in it.We arrived early in the morning. I was

amazed to see literally thousands of com-

petitors as well as spectators. The start-

ing line would had people lined up for

about 100 yards deep and 20 yards wide.They would start a new race every hour,

so I estimated 7,000 to 10,000 com-

petitors ran in this race! Our Max Muscle

Team (pictured below) had a blast. They

were lthy, dirty, laughing and exhausted

by the time they nished.

I was very impressed with all of the tand enthusiastic competitors. Most ev-eryone dressed up in a team outt or afunny outt. The funniest one I saw was

three guys dressed up as businessmencomplete with ties and briefcases. It

was hysterical to see how clean and nicethey started out, and then when they

crossed the nish line, their briefcasesbashed up and their bodies covered in

mud from head to toe! All in all we had ablast and met many crazy and t people.

I still have not competed in one, buthealthy knees permitting, I will add it to

my bucket list. I encourage any runnersand fun-loving tness enthusiasts to

give this new tness trend a try. Actuallyyou really dont need to be a tness nut

to give this a try. I saw a 400-pound guy

cross the nish line. He was exhausted,but he literally got the loudest cheers aseveryone realized how tough that must

have been for him.The Warrior Dash was a fantastic

event and a great experience for our

friends and family. Here is a good link forupcoming events: www.usracecalendar.

com/category/event-type/mud-obstacle-

challenge-events.

So go ahead and do what your mom

always told you not to do: jump in thatmud puddle and have a blast!MS&F

By Joe Wells, Max Muscle Founder and CEO

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

Let's Get

DIRTY


17/68

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18/68


Looking for a good source of energy for your trainingor event? Grab a banana, say researchers at Appalachian StateUniversitys Human Performance Lab in the Kannapolis-based NorthCarolina Research Campus.

The scientists at Appalachian conducted a study on trained cycliststo see whether bananas or sports drinks were more beneficial tosports performance. Every 15 minutes during a 3 hour simulatedroad race, the athlete participants consumed either a cup of acarbohydrate sports drink or a half a banana. At the end of the race,blood samples were taken to determine the effects of the food or drinkon metabolism.

What the researchers found: both bananas and sports drinkswere equally beneficial for sports performance. But bananas provided

the cyclists with fiber and other nutrients not found in the sports drinks.

By Linda Hepler, BSN, RNHEALTHBEAT

NECESSARY NAPSFeeling guilty about that catnap you took on Sunday, rather than cleaning out thegarage? If youre 50 or older, youve got a good excuse for catching those extra ZZZs.New research published in theJournal of the American Geriatrics Societyconcluded thatnapping helps older folks to get adequate sleep, plus helps with daytime brain function.

Its long been known that as we approach our middle to senior years, there arechanges in sleep patterns. Older people sleep less deeply, wake more often and get anaverage of two hours less sleep per night than younger people do. But many of themworry that taking a daytime nap may interfere with getting to sleep and staying asleepat night.

The research involved 22 healthy women and men ages 50 to 83 who agreed tobe tested in a sleep laboratory. Prior to the testing, they kept a sleep log at home andwore monitors to determine their night-time awakening patterns. After this, they had asleep evaluation and a battery of cognitive tests. Then they began a prescribed nappingregimen: half of the participants were to take 45-minute naps daily, and half were askedto take two hour naps. At two and four week intervals, all returned to the lab for repeatevaluation.

What the researchers found? Total sleep time (night-time sleep plus naps) increased inall participants, increasing the amount of time spent in deep sleep, which is thought to

restore the body and brain. As a result, all participants scored better on cognitive tests.There was no difference in the short (45-minute) nap group compared to the two-hour

nap group in sleep increase or cognitive function, but the longer nap participants foundit harder to adhere to the schedule.

What the study didnt address: whether power naps (less than 45 minutes) wouldhave the same result, how long the effect of napping would benefit older people andwhether less healthy people would achieve the same benefit from napping.

Gum Disease/HeartAttack Link Debunked

For many years now, dentists have suggested that infected

gums can lead to problems such as heart disease a fear that

has kept many faithfully going in every six months for a dental

checkup. But a recent scientic statement published in the

American Heart Association journal, Circulation, says there is no

evidence that there is a cause and effect relationship between

gum disease and heart disease.

A panel of 13 U.S. experts reviewed 500 journal articles,

looking for a link between gum and cardiovascular disease.

A number of theories have been suggested to explain the

association, such as mouth bacteria (higher in number in those

with gum disease) entering the blood stream during dental

procedures and even while brushing the teeth attaching to

fatty deposits in arteries and triggering blood clots. Or bacteria

setting up an inammatory process, thickening the artery walls.

But instead of a direct link between gum disease and heart

problems, the scientists found that while diseases of the mouth

and diseases of the blood vessels often occur in tandem, one

does not necessarily cause the other. Instead, the researchers

suggest, those who ignore risk factors for heart disease, such

as smoking, lack of exercise and proper diet probably ignore

their oral health as well.

But all heart concerns aside, theres good reason to make that

six month dental appointment: healthy teeth and gums and a

dazzling smile!

Going Bananasfor Sports Performance


19/68

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20/68


STRONGHEALTHYBONES

Tips for preventing bone

density decline.

HEALTHMATTERS By Linda Hepler, BSN, RN

Chances are, you worry less about your bone health

than you do about your heart health. After all,when you think about someone with poor bone

health, its likely you envision an elderly womanwith a walker, and that isnt you not yet, anyway. But

osteoporosis, or a weakening of the bones, and its precursor,low bone density, is not just an occurrence that strikes aged

women. It can affect those in mid-life or even younger. Itcan also happen, although less commonly, to men. The goodnews is, there are things you can do right now to protect

your bone health in the years to come.The most important thing to understand about bones

is that they arent static, but a living and growing tissue.Bones are in a constant state of turnover, says Nathan Wei,

MD, FACP, FACR, a rheumatologist practicing in Frederick,Maryland.

Bone is continually in a state of renewal, he adds, with oldbone cells being removed (and absorbed by the body) and

new bone cells being laid down. You build bone when morebone is laid down than is removed (although as we age,

the bone-building cycles are less efcient). And you losebone when more is removed than replaced. The greatest

accumulation of bone mass occurs prior to young adulthood,when you attain your peak bone density. After this time,

says Dr. Wei, theres a slow decline in bone density in bothgenders.

If bone density declines enough, then you will developosteoporosis, a condition that weakens the bones and leads

to fractures, especially of the hip, wrist and spine, saysTerrence Crowder, MD, an orthopedic surgeon practicing

in Phoenix, Arizona. And you dont have to have a severeinjury to experience an osteoporosis related fracture, either,

Did You Know?

According to

the National

Institutes of

Health, about 10million people in

the United States

already have

osteoporosis.

Another 30

million have low

bone density and

are at risk.


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Whole Foods or Supplementation?Should you get your calcium and vitamin D from foods

or from supplements? Most experts agree that while its

always best to take in nutrients through food sources, it

is difficult for many individuals to get enough calcium

or vitamin D through foods. In addition, says Adam

Wollowick, MD, an adult and pediatric spine surgeon

who practices at Montefiore Medical Center in New

York, Supplementation with calcium and vitamin D isrecommended for all adults who are more than 50 years

old. Dr. Wollowick cautions that all individuals should

consult with their physician prior to beginning nutri-

tional supplementation.

When Should You Have aBone Density Test?A bone mineral density (BMD) test, also known as a DEXA scan,

measures how much bone you have at the hip and spine. Its a bit like

having an x-ray, but with less radiation. It can identify low bone density

or osteoporosis, and help to determine your risk for fractures.

While some medical groups, such as the American Academy of FamilyPhysicians, believe that most women dont need a BMD until age 65

(age 70 if youre a man), many physicians recommend the test starting

at age 50. Terrence Crowder, MD, an orthopedic surgeon practicing in

Phoenix, Arizona, is one of those physicians who recommends early

testing. I think theres a signicant number of middle-aged people who

have osteoporosis or low bone density and dont know it. If you dont get

tested, you wont know if you have a problem until you have a fracture,

he says. Its important to discuss with your physician whether you should

have a bone density test at age 50, especially if you are or have been

a smoker, if youve used steroid medications regularly, if you have low

body weight or if youve ever had a fracture in the past.

he adds. An osteoporotic fracture canoccur from a non-traumatic injury such

as rolling over in bed or a minor fallfrom a standing position.

According to the National OsteoporosisFoundation, one in two women and onein four men ages 50 or older will break a

bone due to osteoporosis. In fact, menolder than 50 are more likely to break

a bone due to osteoporosis than theyare to get prostate cancer. And women

older than 50 have a higher risk ofbreaking a hip due to osteoporosis than

their combined risk of breast, uterineand ovarian cancers.

The greatest concern with brokenbones sustained due to osteoporosis:

a high risk of death. According toresearch by the University of Maryland

School of Medicine, 29 percent of olderpersons who break a hip die within

a year of that fracture. And, says Dr.

Crowder, If you have a compressionfracture of the lumbar spine, your riskof death over the next ve years raises

by 20 percent.How to avoid being a part of these

statistics? The best way, says Dr.Crowder, is to recognize your risk fac-

tors and to change those things thatyou can in order to protect your bonehealth. You should also, especially if

you have risk factors you cant change,speak to your healthcare provider about

bone density testing and treatment for

osteoporosis if necessary. Risks for lowbone density and resulting osteoporosisinclude:

nAge The older you are, the greateryour risk of osteoporosis. In general,

people with no other risk factorsexperience low bone density by age 65

in women and age 70 in men.

nGender Women start out with

less bone mass in general, says Dr.Wei. And after menopause, when

bone-protective estrogen decreases,

bone density declines rapidly.nBody size Small, thin persons,

especially women, are at greater risk,because they have less bone mass.

nFamily history Osteoporosis runsin families. If you have a close relative

with osteoporosis or low bone density,its more likely that you will, too.

nLow sex hormones Low estrogen

levels in women due to menopause orlack of regular menstrual periods in

women, and low testosterone levels in

men can decrease bone density.


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nLow calcium and vitamin D intake Calcium, found in

dairy and fortied foods such as orange juice, and vitaminD, found in oily sh, eggs and fortied foods, such as milk,

are necessary for bone formation. But it is hard for manypeople to eat a sufcient amount of these foods to assure

adequate nutrient intake.

nSedentary lifestyle Lack of physical activity can

weaken bones.

nOvertraining Although we know that exercise can

strengthen bones, Theres such a thing as too muchexercise, says Dr. Wei. Intense exercise and extremely lowbody weight are linked with lower levels of bone-protective

estrogen in women. And excess physical activity over a longperiod of time can set up a chronic inammation in both

genders, which causes increased bone loss.

nAny disease that causes inammation such as

Lupus or rheumatoid arthritis.

nAsthma Its not asthma itself that causes low bonedensity, says Dr. Crowder, but medications used to treat the

disease, such as prednisone (a corticosteroid), can do so.

nHyperthroidism or hypothyroidism can interfere

with calcium levels, bone formation and bone reabsorption.

nSmoking Smoking suffocates the bone, says Dr.

Crowder. Nicotine is a vasoconstrictor, shutting down thesmall blood vessels that feed the bones.

nExcess alcohol Over time, excessive drinking can

inhibit the production of osteoblasts, a specialized cell thatdeposits new bone tissue.

While the best time to begin protecting your bonehealth is during childhood, its never too late to start, says

Adam Wollowick, MD, an adult and pediatric spine surgeon

who practices at Monteore Medical Center in New York. The

three most crucial things you can do to build and maintain

healthy bones, according to Dr. Wollowick:

nEat a healthy, well-balanced diet with lots of fresh fruitsand vegetables. In people over 50, and those younger who

are at risk, supplementation with vitamin D and calcium iscritical.

nDont smoke and avoid excessive alcohol consumption.

nParticipate in a regular exercise program, which has beenshown to strengthen our bones. An appropriate regimen

includes weight-bearing activities, aerobic tness andmuscle strengthening.

TREATMENT FOR OSTEOPOROSISIf you are diagnosed with osteoporosis (or low bone densitywith a high risk for fractures), your doctor may prescribeone of the medications approved by the FDA for this disease.

The most common medications used are:

Bisphosphonates such as Fosamax, Boniva, Actoneland Atelvia, slow the bone cell breakdown, preservingbone density. They are taken by mouth daily, weekly,

biweekly or monthly. They can cause stomach upset orheartburn. In women who experience these side effects,

there is an intravenous injection form of Boniva, given fourtimes per year, that causes less stomach upset. Another

bisphosphonate medication called Reclast, is given byintravenous infusion once a year or once every two years.

Calcitonins such as Fortical and Miacalcin are naturally

occurring hormones. Given by nasal spray or injection, theyhelp to regulate calcium in the body to help with the bonebuilding process. They are used in those who dont tolerate

bisphosphonate medications. Side effects of calcitoninsinclude runny nose, nasal discomfort or bleeding.

Its important to remember that even if youre taking amedication for osteoporosis, you still need to exercise, take

in sufcient amounts of vitamin D and calcium and decrease

alcohol intake.MS&F

CALCIUM VITAMIN DRECOMMENDED

DIETARY

ALLOWANCE (MG/

DAY)

UPPER LEVEL

INTAKE (MG/DAY)

RECOMMENDED

DIETARY

ALLOWANCE (IU/DAY)

UPPER LEVEL

INTAKE (IU/DAY)

19-30 years old 1000 2500 600 4000

31-50 years old 1000 2500 600 4000

51-70 year old males 1000 2000 600 4000

51-70 year old females 1200 2000 600 4000

Greater than 70 years

old

1200 2000 800 4000

How Much Vitamin D & Calcium Do I Need?While experts have conicting opinions about how much calcium and vitamin D you need, the following table liststhe recommended dietary allowance and the upper level intake for each nutrient, according to the Institute of

Medicine. How to tell where your needs fall? Ask your healthcare provider about your individual needs based uponyour risk factors for osteoporosis. You should also ask for a 25-hydroxy vitamin D test to measure the levels of

vitamin D in your body. There are no standard measures of deciency or sufciency at this time, but your doctor willbe able to determine more accurately how much vitamin D you need by looking at your test result.


23/68


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24/68


RUNNINGGUIDE By Danielle Pascente

Photography by James Patrick, JamesPatrick.com

Ways ToGet the

Out ofYour RunsIts easy to fall into the same oldrunning routine. You set out onthe same route at the same timeand your runs suddenly becomeless productive than usual. I like tocall it a runners rut. Here are five

things I have found helpful to getthe most out of your runs. With afew slight changes, you will be offand running in no time!

Get a light

stretch in before yourrun. Warming up yourmuscles will be key to a

nice steady run with nocramping. My favorite

pre-run stretches arethe basic calf, quad-

riceps and hamstringstretch. For my upper

body, I like to just doarm circles forward and

backward.

Go at your personal mostproductive time of the day. For me,

its right when the sun rises. Nonoise, no trafc, cool air, no stress.


25/68


Having the right music

can really make or break a run!If you know you are the type of

person this applies to, make arunning playlist with all of your

upbeat favorites. Putting yourmusic device on shufe is easy,

yes. But when that slow, sappylove song comes on, theres

nothing more annoyingthan having to pressnext, and then again,

and again, along yourrun. It cuts into the con-

tinuity of a run. My bestadvice is either tune in

(create a specied play-list) or completely tune

out (nothing but youand your run).

Drink plenty of water every day,

but most importantly on days before long runs.Anywhere from 2-3 liters is best. For longer

runs, make sure you are staying hydrated alongthe way. Climate can play into this as well so

check the weather before heading out on a longrun. Warm and humid climates will require more

hydration. There are many water pack prod-

ucts on the market, and for long runs, I highlyrecommend the belt pack (one that can goaround the waist), or a hand-held (that straps

around your hand).

Danielles Top 5Running Songs:Matchbox Twenty:How Far Weve Come

Swedish House Maa:

Save the World

Teddybears featur-

ing Mad Cobra:

Cobrastyle

Kanye West:PowerU2:Beautiful Day

Taketime to get in the zone. Even if it

is just during your warmup stretch,think about your goal. How many

miles do you want to run? Whereare you going? How do you want to

pace yourself? Create positive out-comes for each of your goals. You

are more likely to have a great runif you can see yourself successfully

completing it. Close your eyes andenvision just that!


26/68


RUNNINGGUIDE By Kimberly Miller, MS

Every runner strives for improvement. Whilemany work to incorporate different typesof runs (for example: interval, trail, etc.) in

their training program, an equally impor-tant tool is the integration of alternative forms of

exercise. One that is incredibly useful is Pilates, anexercise form designed to help increase physical and

core strength through a series of small, controlledmovements. Pilates helps foster mindfulness during

training, boosts exibility and improves body postureand breathing. All of these components are bene-

cial to runners. Listed below are a few ways Pilatescan enhance your running.

Power

Pilates

1Core strengthThe best runners have a strong and well-developed core. According to Dr. Jeffrey

Willardson, Associate Professor at EasternIllinois University (as part of the NCSA Hot Topic

Series) a strong core is essential for ensuring goodposture and efcient running; its what allows run-

ners to run faster with less fatigue, prevent injuryand increase endurance and balance. Runners with

a strong core are able to glide gracefully throughtheir workout with very little sound as their feet hit

the pavement.

of

Photography by James Patrick, JamesPatrick.com

FourWaysPilatesCanImproveYourRunning


27/68


Mat work is the Pilates exercise you do on the mat, using your body and gravity. The benefit of this type of Pilates is that itcan be done almost anywhere. Its challenging as it requires balance. A reformer is a piece of Pilates equipment designedby Joseph Pilates consisting of a sliding/gliding carriage or mat, ropes or straps and various springs of different tension.Reformer Pilates is often done in a studio and, until a student is well-trained on it, done under the guidance of an instructor.The use of reformer machines can offer additional challenges as when you add equipment, you are adding resistance.Becca Franks, certified Pilates instructor and owner of Animas Center shares that, Students wishing to gain the benefitsof Pilates should aim to incorporate a mix of both Mat and Reformer Pilates in their training routine. Combining both these

elements will help to develop a well-balanced body.MS&F

Mat Pilates Vs.ReFORMeR Pilates

2BReathing

When participating in physicalactivities and sports, its easy

to forget to breathe. However,the lack of breathing prevents muscles

from getting the oxygen they need tofunction efciently. Certied Pilates

Master Trainer Gabriela Banuet at

The Valley of the Sun Jewish Commu-nity Center states, Pilates takes you

through a series of small movementsincorporating steady breaths. It forces

you to practice breathing techniques,which can be replicated during your

runs. Focused breathing allows youto transport oxygen efciently to your

muscles, thereby preventing musclefatigue and helping you run longer

distances.

3stRetching

Pilates practice focuses onstretching the body in order

to lengthen lean muscles andligaments, which helps to maintain a

runners range of motion and in-crease his or her stride. The American

Council on Exercise (ACE) states that

stretching can produce many positivelong-term benets. Strength and en-

durance training alone will not provideyou the full benet Pilates offers.

4Mind-BOdy

cOnnectiOn

Pilates teaches athletes to un-derstand the importance of the

mind/body connection, to approacheach movement with purpose and

thought. Pilates makes you think and

pay attention to muscle movement inorder to gain the maximum benet.

Once mastered, these skills can alsobe used to enhance your running.

Yolanda Hundley, a SONY sponsoredrunner, states that, at the end of the

race, your body is always tired. It isnt

your physical ability that carries youto the nish, its your mind. Accord-ing to Banuet, developing the abilityto consciously link your mind to your

physical actions is benecial for devel-oping your athletic ability.

Incorporating Pilates into your train-ing regimen will not only advance and

lengthen your running career, but itwill provide you with a well-balanced

approach to tness.MS&F


28/68


S

TR

ET

CH

ING

RUNNINGGUIDE By Robyn Baldwin

Your run might look like this; get up

at 5 a.m., put on running clothes,brave the darkness of the empty

streets, get home, rush to showerand get ready for work. Or your run might

look like this; rush home from work, put onrunning clothes, brave the streets before

1

The Importance of Static Stretching After A Runit gets dark, get home, shower, rush to nish

chores, feed family and get to bed.Where did you take time to stretch? We all

know its important, right? We all say we shouldstretch more. However we all sometimes fall

victim to trying to t too many things into oneday. So we cut out little things that we deem less

Quad Stretch:Stand and touch wallor stationary object for

balance if you needto. Grasp top ankle or

forefoot behind. Pullankle or forefoot to rear

end. Straighten hip bymoving knee backward.

Hold stretch for at least20 seconds. Repeat with

opposite leg.


29/68


LowHamstringStretch: Standwith one foot stretchedout in front of the other

with bottom of heel on

the ground, front toepointed to the sky. Placehands on upper thigh

for balance. Lift your toeand bend forward until

you feel the stretch inyour hamstring. Hold

stretch for at least 20seconds. Repeat with

opposite leg.

Hip Flexor &Calf Stretch:Stand with one leg infront of the other. The

front knee should be ata 90-degree angle.

The back leg isextended behind you.

To feel the calf stretch,push your back heeldown as far as possible

to the ground. Stayupright with hands on

front thigh for balance.Hold stretch for at least

20 seconds. Repeat withopposite leg.

2

3

Photography by Taylor Bartram, TaylorBartram.com

important. Raise your hand if stretchingafter a run is one of them?

I raised mine.Ryan Shum, DC, CSCS at LKN Pain

Relief & Wellness in Charlotte, NorthCarolina provided a scientic approachand reason why those ve minutes ofstretching after your run is important tot in.

I treat and consult with a lot of run-ning athletes, from professional andcompetitive triathletes and marathon-ers to recreational joggers and runners.I often advise my patients to focus onstretching after a run as your body tem-perature and blood ow to muscles ismaximized. Stretching should be rela-tively easier and a vast array of differentstretches can be benecial. The stretch-ing aims to improve range of motionand enhance the relaxation effect in-side muscle bers a great way to cool

down and regenerate for your next run,"said Dr. Shum.

In this article, I've included ve go-tostretches that I try (and know) I shouldincorporate more often into my runs.Promise me (and yourself), youll takethose extra ve minutes after your run toensure your avoiding injury and possiblydecreasing the odds that Delayed OnsetMuscle Soreness (DOMS) take over yourbody the next day.

QUOTABLESI started the Boston Marathonas a 20-year-old girl, and cameout the other end a grownwoman.Kathrine SwitzerA lot of people run a race tosee who's the fastest. I run to seewho has the most guts.Steve PrefontaineMotivation is what gets youstarted. Habit is what keeps yougoing.Jim RyunDont worry, everyone slowsover time.Bill RodgersThe mile has all the elementsof drama.Roger Bannister

Source: 1,001 Pearls of Runners'Wisdom: Advice and Inspirationfor the Open Road, edited by Bill

Katovsky


30/68


Glute Stretch:You can do this stretch

standing or lying down,

based on your balance.

Grasp knee with both

hands and lift leg until

you feel the stretch in

your glutes. Hold stretch

for at least 20 seconds.Repeat with opposite leg.

HamstringStretch: Bendupper body towardsthigh, reaching

forward towardsyour toe to increase

the stretch evenfurther. Hold stretch

for at least 20seconds. Repeat

with opposite leg.For added impact

you can place oneleg on a raised

object for anincreased stretch.

4

5

Dont let pain hold you back from

your active lifestyle. Now you

can do what you love

without any fear of soreness

from troublesome joints. Max

Muscle introduces MAX JOINT

RELIEF. This product was scientifically

designed to provide relief for sore and

overworked joints and contains the precise

amounts of Glucosamine Sulfate (1,500 mg) and

Chondroitin Sulfate

(1,200 mg) to support

optimal joint movement

and flexibility. MAX

JOINT RELIEF also

includes MSM that

provides beneficial

Sulfur to the joints

along with Turmeric

and Ginger for

additional support and

helps promote ahealthy immune

response.



31/68

During sleep, catabolic processes take place in our bodies, whichminimize the positive effect of training.

MAX ZMA promotes the secretion of anabolic hormones, thus

assisting your body to increase muscle repair, reduce fatigue, and

replenish your body with essential nutrients.

By combining zinc, magnesium, and vitamin B-6, MAX ZMA also

boosts your bodys production of testosterone, which not only helps

your body heal itself during rest, but also promotes a refreshing and

thorough sleep.

A breakthrough study at Western Washington University has found zinc

monomethionine may be absorbed better than other forms of zinc andimproves zinc levels without adversely affecting copper levels (Brilla and

Conte, 1999)*.

*L.R. Brilla and Victor Conte; Medicine & Science in Sports and Exercise, Vol. #31 #5; May 1999


32/68



On great days, running comes easily. Those are

the days when you get a runners high, thateuphoric feeling that comes, often during long

strenuous runs, with the release of endorphinsproduced by the brain. Every runner appreciates those

moments, but whats critical to maintaining a running routineis the ability to stay motivated. Try these strategies to help

you achieve and sustain your running goals.

1. Use Positive Self-TalkSelf-talk is a powerful tool to maintain motivation and achieve

goals. If you are feeling frustrated and overwhelmed, itis likely because youve encountered some negativity and

reinforced it in your brain, says Fawn Germer, bestsellingauthor and leadership speaker. Fortunately, that pattern

can be changed by adjusting the types of messages wesend ourselves. Make a list of ve afrming statements and

practice repeating them every day when you wake up andduring your runs. Phrases such as I am strong and I will

nish this run are examples of empowering statements.This practice will train your mind to think positively about

your running routine and eventually help you regain theexcitement.

2. Form an AllianceRob Wallack, expert runner and owner of the Arizona-based store, Runners Den, offers his customers many

opportunities to participate in group runs. On trainingdays when everything is going right, we dont need anyone

else. As a matter of fact, other runners may get in the wayof our experiencing those brief moments of timelessness.

However, sometimes running with others is a blessing inthat misery loves company. Forming alliances with others is

an excellent way to keep you accountable to your trainingschedule. Knowing that someone else is expecting you to

run goes a long way toward staying on track.

3. Register for a RaceAvid runner Jennifer Presz shares that, nothing compares

to the energy and euphoria that spectators bring to a race.This experience, regardless of your speed, talent or ability,

can be a powerful tool to help you ignite your excitementand keep you motivated. Many races are not competitive;

rather, they are designed to bring communities together tocelebrate health and tness. Look for these types of events

in your area to help you stay focused and on the right path.MS&F

Three Tips to Help You Stay Motivated to Run

TIME TO GET RUNNING


33/68


34/68



Margaret deHesse has run everykind of race from 5Ks to ultra-

marathons. At age 56, sherecently took third place in the womens

overall in the Aravaipa Desert TrailRace Series a series of 50-mile trail

endurance runs. Race preparation tookher through mountainous trails and

along uneven paths, often logging upto 90 miles in a week. Trail running

has helped me realize an increase in myrunning agility, strength and endurance,

as well as overcome the psychologicalchallenges of ultra-running (distances

greater than a marathon), sharesMargaret. Along with the millions of

others who trail run, deHesse has reapedgreat benets from incorporating trail

running into her training routine.

The top three reasons to trail runinclude the following:

Increases StrengthWhile running is known to generally

increase cardiovascular health, trailrunning offers the additional benets

of increasing strength in your muscles,particularly in your calves, hamstrings,

quads and glutes. Naturally hilly andsteep grades force trail runners to

strengthen muscles. Running uphillactivates glutes and calves while

downhill works quads and core.

Promotes Balance and AgilityTrail running requires runners to pay

more attention to their surroundings.As you move over the often rocky and

uneven ground, your body is forcedto constantly adjust and readjust in

order to remain centered. Those whohave tried trail running understand the

challenge of navigating the terrain, saysMiki Stevens, avid runner and racer.

Mastering this type of running helps toimprove my running agility. Using all

Benefitsof TrailRunning

your bodys muscles to maintain balance with every step, trail running provides the

added bonus of burning additional calories.

Protects JointsMany people avoid running because they fear the impact it will have on their joints.

Because of the uneven surfaces and elevation changes, trail running turns onmore of the proprioceptive system in the body, according to Timothy Spooner, PT,

FAFS. This effectively recruits more muscle bers and serves to strengthen andprotect joints. Strengthening your joints can have long-term health benets.

Trail running provides a wide range of benets. It presents both new and seasoned

runners with unique challenges and can be used to change up your regular running

routine. For more information on specic trails in your area, visit TrailRunner.com.MS&F

MargaretdeHesseon one ofher manytrail runs.


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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-

can College of Sports Medicine (ACSM)

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

your local Max Muscle store today for a

free sample before your next race or event.




ATTENTION ENDURANCE ATHLETES!


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PROWORKOUT By Jaime Cash, IFBB Pro

Now its time to focuson sculpting animpressive back bytargeting the lats,

traps, rhomboids and erectorspinae. With this workout, wechange between a wide gripand narrow grip to build widthand density as well as theposition of your body to target

more muscle fibers. These areeffective movements, but payclose attention to the "pro tips"to perfect your technique. Trycompound sets to overload

your muscles and increasethe intensity or super-set eachexercise.

1Wide-Grip Lat Pull DownInstall a wide bar or dual-grip pulldown bar. Lean your

body back to a 30-degree angle.

Pull the bar down by retractingyour shoulder blades, keeping armsstraight. Bring bar in front of yourbody to collarbone. Open your chestand pull shoulder blades down andback. Slowly return bar back tostart. PRO TIP:Really focus onretracting your shoulders before youbegin the exercise and use wraps if\RXKDYHWKHPVR\RXUDUPH[RUVdont fatigue. Also, go heavy! Do 4sets of 8-12 reps.

2Seated Cable Row-

Parallel GripAttach ahandle that allows for a

narrow grip position. Start themotion by retracting your shoulderblades with arms straight. Pull the

bar toward your belly button andkeep an upright torso. Expand your

chest and dont lean back. Bringback to start, but lower the weight

with your arms, keeping yourshoulder blades retracted. Then

relax the shoulder blades to dropthe weight. PRO TIP: Engage the

erector spinae muscles by leaning

PROBACK Round Four!This month's get-ready-for-the-stage workout is all about how to buildand sculpt a strong back! Ready? GO!

Article written with assistance from Kent Paul at Turbo Training Fitness Center; photography by Brett Seeley, BrettSeeleyPhoto.com

1

2

TRY COMPOUND

SETS TO OVERLOAD

YOUR MUSCLES

AND INCREASE

THE INTENSITY OR

SUPER-SET EACH

EXERCISE.


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forward from your hips as you extendyour arms at the start of the exercise.

Do 4 sets of 10-12 reps. If you do 6-8reps, go heavy! Use wraps.

3Standing Cable Cross-OversSet cable station up at high level.

Face station. Grab right cable withright hand and left cable with left hand.

Set hands, one on top of the other (seeinset photo). Keep upright torso and pull

cables down and back, keeping armsstraight. Return to start position but

keep only slight bend in the elbows. PROTIP:Dont lock your elbows when you

straighten your arms to keep constanttension. Squeeze shoulders at end of

motion. Do 3 sets of 12-15 reps.

4

Dumbbell Single Arm Low

RowGrab a heavy dumbbell.Lean forward and support yourselfon the bench with non-working arm.

Keep head in alignment with spine. Keepabs tight and dont round your back. To

start, retract shoulder blade, then pullarm up toward your rib cage, slightly

rotating your wrist towards end range ofmotion. PRO TIP: Really drop your arm

down before the start of the exerciseand then slightly pull the shoulder back

before bending arm.Do 3 sets of 10-12reps. Heavy use wraps and shoot for

6-8 reps.**Super-set this exercise withExternal and Internal Rotation with

dumbbells.**

5External and InternalRotationGrab a light set ofdumbbells. Stand with shoulders

back and abs tight. Bring arms to

90-degree angles with wrists in neutral.Rotate the weights away from body

to a 45-degree angle. PRO TIP:Keepshoulders lifted and squeeze shoulders

blades together as you rotate outwards.This exercise is good for the rotator cuff

muscles to prevent shoulder injuries.Do 3 sets of 15-20 reps.

6Standing Wide Grip PullDownsAttach a wide grip bar tohigh cable lat pulldown machine.

Lean forward and press knees intobench, keeping upright torso and abs

tight. Slightly retract shoulder bladesand pull bar down towards your legs.

Keep chest up. PRO TIP: Focus on your

lower lats throughout this exercise.Do 3sets of 15-18 reps.MS&F

3

4

5 6


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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.

Two of the quickest ways todestroy any meal plan orhealthy lifestyle is mindless

eating and emotional eating.One example of mindless eatinghappened a few weeks back whenI spent most of Saturday workingin my yard. When I came inside forsome water, I noticed a big bowlof M&Ms on the kitchen table.

Thinking of all my yard work, Irationalized having a few M&Ms.Later that afternoon, my wife

asked whod eaten all the M&Ms.I replied that if nobody else hadeaten any, then I was the one whohad eaten them. Without eventhinking, every time I came in thehouse to get a drink, I grabbed ahandful of M&Ms, and by days endI had eaten over half of the bowl.By doing so, I had added a ton ofcalories to my diet. It is mindless

eating like this that will sabotageany meal plan.Another example of mindless

eating (of which I was guilty beforethe MaxForm Life Challenge) iseating while watching television.Sadly, in the past, it was no problemfor me to eat an entire family sizebag of chips with a whole jar of hotsauce while watching television. AsI have mentioned before, one of mymost embarrassing moments was

MAXFORMCHAMP

when my son pointed out the ironythat Id polished off a half gallon of

ice cream while watching the NBCsThe Biggest Loser.

In the past, I would have kept thisembarrassment hidden, but I havelearned through the MaxForm LifeChallenge that I need to confrontthose issues and deal with them. Ialso share these things now becauseI know there are other people whoface similar issues. You can confrontand overcome bad eating habits.For me, that has meant setting anunbreakable rule: No eating in frontof the television!

A second road block to a healthylifestyle is emotional eating. Emotion-al eating occurs when you eat for anyreason other than hunger. For exam-ple, when I was happy or celebrating,it might have been a steak or Mexicanfood. I have a friend who confessedthat when she is sad, she will eat anentire bag of cookies or bag of candy.I have another friend and co-worker,Julie Ivey, who said her go-to foodwhen she is sad is ice cream.When you eat emotionally, you are

satisfying a feeling instead of a hun-ger pain. When you are emotionallyeating, you are more likely to con-tinue eating even when you are full.One of the major downfalls of emo-tional eating is the feeling of guilt leftbehind after eating, which in returncan lead to more emotional eating a vicious cycle that can cause you toadd more calories to your body to bestored as fat.

2QHRIWKHUVWVWHSV WRRYHUFRPHemotional eating is to recognize it andcome up with a plan to address theproblem. To combat emotional eating,substitute a healthy alternative by go-ing for a walk, working in the yard,cleaning the house, playing gameswith your family or sitting down with a0D[0XVFOH&HUWLHG)LWQHVV1XWULWLRQCoach to help you with an alternativefood choice to go to when you feel likeyou are eating emotionally.MS&F

By Don Dona, 2011 MaxForm Life Challenge Champion

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

MINDLESS& EMOTIONAL

EATING


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LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET


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Athletes Choice line of high-quality products taste

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nutritional products of the National Football Academies.Athletes Choice is game time nutrition so When

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Athletes Choice!


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EVERYDAYHEROES By Rochelle Marapao

Running for His LifeHusband, father of three and psychotherapistDrew Brazier was an athlete who played col-lege football and trained hard. But after football was over, hetransitioned into an inactive, unhealthy lifestyle that causedhim to pack on unwanted pounds.

By November of2009, Drew found himself at his heaviestever, weighing 340 pounds. His moment of truth came the dayafter Thanksgiving while skiing in the Rocky Mountains with hisfamily. After an hour on the slopes, he found himself breath-ing heavily and his knees in excruciating pain. Many thoughtsRZHGWKURXJKP\PLQGKHUHFDOOV/LNHQRWEHLQJDEOHWRplay with my kids as they become older, not having the physicalability to do what I desired and having my weight impede meIURPHQMR\LQJOLIH What was supposed to be an enjoyable day with family onthe slopes found Drew questioning his future. He needed totake control. Drew set an ambitious goal of getting down to 200 pounds.+HZDVPRWLYDWHGEXW ODFNHG WKHFRQGHQFH RU NQRZOHGJHin where to begin. He walked into his local Max Muscle store,ZKHUHKHVSRNHZLWKD&HUWLHG)LWQHVV1XWULWLRQ&RDFKZKR

provided the basic principles of nutrition, exercise and supple-

ment choices that could help Brazier reach his goals.Drew didnt need a lot of encouragement. His motivation

was high and he had made his mind up that it was time toPDNHDFKDQJHUHFDOOV0D[0XVFOH0LOH+LJKIUDQFKLVHH%LOO\9DQ+HXVHQ+HWRRNWKHUVWVWHSLQFRPLQJLQWRRXUVWRUHin Denver and we helped give him direction to help him reachKLVJRDOV

Even though Drew wasnt at his best physically, he was aVWXGHQWRIKHDOWK\ OLYLQJ+HZDV OLNHDVSRQJHVRDNLQJXSHYHU\ELWRILQIRUPDWLRQWKDWZHJDYHKLPH[SODLQV9DQHeusen. Its refreshing when we have the opportunity towork with people like Drew who come in with an open mindand want to take the time to become properly educated onKRZWKHLUERG\ZRUNVDQGKRZGLIIHUHQWQXWULHQWVDIIHFWLW

Beginning each day with exercise, Drew began runningand/or walking a few miles, then training with weights beforehis family woke up every morning. Quickly, he found a passionfor running and pushed himself to run further, improving histimes and distance while watching the unwanted weightcome off. What started as 3 or 4-mile runs became 7 or 8

Three Max Muscle athletes from

different walks of like have one

thing in common: a passion for

running. Find out what drives them

to run and how you can follow intheir footsteps and be inspired,

even if youre not a runner!

REALRUNNERS

Drew Brazier, 28, Erie, ColoradoMax Muscle Home Base: Denver-Mile High and BoulderMM Supplements of Choice:ARM, Xtinguisher, EnduroMaxEvents:Ultra Marathons 50K, 50-mile, 100Kand 100 mileBiggest Accomplishments in Running to Date:

&RPSOHWLQJLQUVWPLOHXOWUDPDUDWKRQWKLV\HDUZLWKD

QLVKLQJWLPHRIKRXUVPLQXWHV


41/68


miles. Before I realized it, I signed up for a half marathon(13.1 miles) and completed it! he says excitedly.

Realizing that he had found a passion for distance runningon extreme terrain, Drew decided to train for an ultramarathon. An ultra marathon is a running event longer thanthe traditional marathon length of 26.2 miles. The mostcommon distances are the 50K (31 miles), 100K (50 miles)and the 100-mile events.

After completing a 50K mountain trail run, he went onto complete 50K and 100K races. Not willing to rest on hislaurels, Drew had his mind set on accomplishing yet anothergoal: the 100-mile ultra marathon. 'UHZJDYHKLPVHOIRQH\HDUWRWUDLQIRUKLVUVWPLOHrace and ran between 60-80 miles each week in preparation.His diet while training doesnt change too much from his usualdiet in the off-season. My food and hydration is my fuel. I eatevery few hours and cut back on carbs for a few days thenstack on carbs for a couple of days before the race, he says.The night before the race, I enjoy a huge bowl of Pho soup. ,Q0DUFK%UD]LHUFRPSOHWHGKLVUVWPLOHXOWUDPDUDWKRQZLWKDQLVKLQJW LPHRIKRXUVDQGPLQXWHVand considers it one of his biggest accomplishments. I amVWLOODPD]HGDWWKHFRQWLQXHGIRFXV,KDGKHUHHFWV+DYLQJmy family there along the way and bring me in at the end wasamazing. My sister ran the last 50 miles with me. My othersister ran 13 miles with me. Two of my brothers, including onewho was sick, ran the last six miles with me. Even my dad ran

the last few miles with us.

Betty Darlene Schaefer, 63, Redmond, OregonMax Muscle Home Base: Bend, OregonMM Supplements of Choice: Vit-Acell, Flax Oil, Max Arm, MaxGlutamine, MaxPro, Max Gourmet

Events: 100, 200, 400 and 800 metersBiggest Accomplishments in Running to Date:3DFLF1RUWKZHVW0DVWHUV&KDPSLRQVKLSV

Gold Medals in 100-meter, 200-meter, 400-meter and 800-meterevents

Received All American Honors for 200 and 800-meter races

2011U.S. Masters Worlds Team; Bronze Medal, 4x400 Relay

Now at 190 pounds and in the best shape of his life, Brazierdoesnt hesitate to credit those who were instrumental in hisjourney. My wife, Shayna, continues to be my biggest supportsystem. She never told me I needed to change physically and

supports me by her example, he admits. We are a team.

Discovering the Sprinter WithinTake one look at nationally ranked sprinter Betty Schaefer andyoud never suspect that she is anywhere close to being 63\HDUVROG$V\RXZDWFKKHUJOLGHDFURVVWKHQLVKOLQHVRIWKH100, 200, 400 and 800-meter events with power and precision,youd swear that this wife, mother and grandmother of ninehas been at it for most of her life. But nothing could be furtherfrom the truth.

Growing up, the stability of a permanent home wasntsomething that Bettys family had. As a child, we moved everysix weeks to a new state for my dads work, so my two sisters,my brother and I werent able to be involved in any schoolsports or activities, explains Betty. As a steel worker for the

government, her father built B-52 hangars and missile silos.Each project lasted only six weeks and upon completion, thefamily would move to the next location in a trailer and a largetruck that they hauled all over the United States. The constantrelocation lasted until Betty was a senior in high school.

Over the years, Betty always had an interest in exerciseand has worked out regularly. But it never dawned on herthat she could take her athleticism to another level. In 2008,her husband Don, a track umpire and enthusiast, took hisZLIHWRKHUUVWPHHWWKH2O\PSLFWULDOVLQ(XJHQH2UHJRQImmediately, she was fascinated and amazed with the sport.Betty picked up on the beauty of the runners, jumpers andthrowers and just got hooked, explains Don. Betty adds, I

was so impressed by the athletes that I was pumped. I wantedto do that! Don took his wife to a local track and timed her in a100-meter sprint. After their session at the track, Don lookedup the results for women Bettys age. To his surprise, hediscovered that her time would have ranked her amongst thetop 10 in the nation! Not wasting any time, Don enlisted thehelp of a track coach to train Betty for competitions. When training for competition, Betty hits the track threedays a week with her coach, Jim McLatchie, who has trainedmore than 40 World and National-level runners to work onspeed, dynamic stretching and various drills. She also spends

two days a week at the gym performing TRX suspension

training, which uses a system of ropes and webbing that allows

Photo by Heidi lagao, Kolshots photography, kolshots.com


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%XLOG


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has helped me become the athlete I am and wouldnt be whereI am without him. I am so thankful, she says with gratitude.

I am super proud of her accomplishments in stepping out ofher comfort zone into a completely new life, says Don. Theircommitment to each other is evident both on and off the track.At 63, Betty Schaefer is living proof that its never too late tolive out your dreams.

Defying the OddsSonja Friend-Uhl is a champion in every sense of the word. NotRQO\ LVVKHD FRPSHWLWRUEXWVKH LVDOVRD&HUWLHG3HUVRQDOTrainer, a USATF (United States of America Track and Field)/HYHO,&HUWLHG&RDFKSXEOLVKHGWQHVVZULWHUSXEOLFVSHDNHUand business owner. But most importantly, shes the devotedmother of two daughters, 11-year old, Brianna, and 3-year old,Alexa.

Growing up, Sonja was a tomboy who enjoyed sports. Irode horses from the age of 4 and played softball, volleyballand basketball, she says. But it was evident from a young ageWKDWWUDFNDQGHOGDQGUXQQLQJLQJHQHUDOZDVP\QLFKH

She was introduced to racing while growing up in WashingtonState via the ARCO Jesse Owens Games, which is similar to theJunior Olympics, and paved her way for a career in running. HerUVWUDFHZDVWKHPHWHUGDVKDVDWKJUDGHU$IHZ\HDUVODWHU,SDUWLFLSDWHG LQWKHPHWHUDQGZRQP\DJHJURXSfor the state, earning a trip to the National Championships inLos Angeles. At 12 years old, I placed 4th in the country in myDJH JURXS UXQQLQJWKHPHWHU LQVHFRQGV 7KDWZDV1984; the same year the Olympics w

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