2016 Jan/Feb - Create Your Best Year Ever - Maximized Living Magazine

MAGAZINEJANUARY - FEBRUARY 2016 Issue #19MAXIMIZED LIVING

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Recipes:FITTERADE

FREDS SPORTS SUPER SALAD

PAGE 9

TM

THE 5 ESSENTIALSTM CHANGED MY LIFE

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PAGE 12

In the story of bacon and eggs, the chicken was involved, but the pig was committed. If you study the word resolution, its kind of funny. The word actually means, fixed purpose. This is humorous because, for most people, nothing could be further from reality. When I think of someone making a resolution, I immediately consider a list of commitments people make on December 31, and abandon by January 2.

The most unfortunate collateral damage in the resolution debacle is that Ive noticed that people have stopped making them. Over the last 15 years Ive done a lot of speaking around the world, and where 80 percent of the crowd used to raise their hands when asked if they had set a goal for the new year, now just a handful do. Forgotten resolutions can quickly become dreams left behind. As one great writer said, Of all the words of mice and men, the saddest are, What might have been.

The problem with resolutions is more of a system failure than a failure to commit. If you want to see lasting change in your life this year, consider these when setting your goals:

1. Dont over commit, because there is nothing magical about December 31st. This date doesnt make it easier or harder to hit a goal than it was on June 4th or October 8th. Therefore

2. Set S.M.A.R.T. goals. Specific, Measurable, Achievable, Reasonable, and Time-bound resolutions have the greatest chance of making it.

3. Set goals in the affirmative present vs. the negative future. Saying that, youll never eat pizza again, youll stop procrastinating, or that youre going to stop staying up late and sleeping in, only affirm the negative and states it might eventually happen again. Rather, tell yourself that, you enjoy fruits and vegetables, you love the feeling of completing a workout, that you are a reader of books that add value to your life, that you ARE making positive investments in your finances, and that you love spending time with your family.

4. Remember that resolutions fail; goals do not. If you set a resolution to never or always do something, then when you screw it up on January 2, youll likely feel relief and abandonment. Youll think, Thank God that resolution is over. Or, Well, theres always 2017!

5. Plan to fail. Just fail forward. Again, just because its a new year doesnt mean you are suddenly like the pig -- totally and eternally committed. There will be missteps, setbacks, and discouragements. I like the Proverb, For though the righteous fall seven times, they will rise again.

Heres a great line for when you get off track. Do not think, Its over, I blew it again goodbye dreams! Instead, kindly say to yourself, Thats not like me. Let yourself know its okay to be as imperfect as everyone else on the planet. Then cancel the pity party, get back to your S.M.A.R.T. goals, move forward, and rise again. Resolutions were made to be broken;Goals can be kept, re-set, and resurrected. Resolutions take only interest on December 31st to make;Goals are well thought out, well planned, and take integrity, courage, character and persistence into account. Resolutions end during tough or inconvenient times;Goals mean enduring hardship, self-forgiveness, self-responsibility, and committing to results even if the timetable moves. Resolutions are like tip toeing into a cold pool;Goals mean diving right in, taking the leap and going for it. Resolutions change with changing emotions;Goals are stronger than a particular feeling at a particular moment. Resolutions are easy to make, easy to break;Goals, like anything worthwhile in life, are never easy. They are a faith in a dream.

The Only Resolutions that Succeed

Maximized Blessings,

Dr. Ben LernerMaximized Living Co-Founder

Contact us: Maximized Living | 1170 Celebration Blvd., Suite 100B, Celebration, FL 34747 | 321.939.3060

CONTENTS02 The Only Resolutions That Succeed by Dr. Ben Lerner, DC

03 Answers From The Source: Q&A With Maximized Living Co-Founder Dr. Greg Loman, DC

04 Exercise and Spinal Care by Dr. Tony Nalda, DC

06 The 5 EssentialsTM Changed My Life!

09 Recipe: Fitterade

10 Eating and Exercise by Dr. BJ Hardick, DC

12 Recipe: Freds Sports Super Salad

13 No Gym? No Problem! by Zach Zovath, Med CES

15 Recipe: Philly Cheesesteak StuffedPeppers

In view of the complex, individual nature of health and fitness problems, this magazine and the ideas, programs, procedures, and suggestions in it are not intended to replace the advice of trained medical professionals. All matters regarding ones health require medical supervision. A physician should be consulted prior to adopting any program or programs described in this magazine, or any of the Maximized Living resources. The contents of this magazine are based upon the opinions of the authors. The authors and publisher disclaim any liability arising directly or indirectly from the use of this magazine.

This magazine is not intended to make recommendations related to getting on or off prescription or over-the-counter medication. If you face any current health concerns, or are currently taking medication, it is always recommended to seek the advice of your physician before starting a new health care program. Only your medical doctor can prescribe drugs or tell you to get off of drugs. Our role is to make you aware of the hazards of poor lifestyle decisions while helping you to create optimum function and healing in your body. In time, you must begin to judge for yourself whether your medications are keeping you alive, merely palliating symptoms of an unhealthy body, or actually causing some of the ailments you suffer from. With the guidance of your prescribing physician, you need to make your own best decisions on medication. As you heal, work with your medical doctors to help you reduce or eliminate the drugs youre on.

The information in this magazine is intended to be educational and should not replace consultation with a competent healthcare professional. This magazine is intended to be used as an adjunct to responsible health care supervised by a healthcare professional. The authors and Maximized Living are not liable for any misuse of the material contained in this magazine.

FOUNDERS LETTER

MAXIMIZED LIVING MAGAZINE 3

Dr. Loman: Disease is to the body as divorce is to the marriage. No logical person would advise you to sit around and let your relationship run off the road and into the divorce ditch before you do things to save it. A logical person would tell you to save your relationship on a daily basis, taking care of it from the start in order to enjoy a healthy marriage that lasts a lifetime. Health is the same way. No logical person should tell you to sit around and let your kids good health run off the road into the disease ditch before you take steps to make sure they enjoy a

vibrant, long, and healthy life. So, being a logical person, I just cant tell you what you might want to hear that it doesnt matter what they eat, whether they get chiropractic

care, or that its okay for them spend hours in front of the TV instead of running outside.

Dr. Greg LomanMaximized Living Co-Founder

Answer sq:

FROM THE SOurCEARE CHILDREN TOO YOUNG FOR THE 5 ESSENTIALS? LOTS OF PEOPLE SAY, LET KIDS BE KIDS, WHEN IT COMES TO FOOD AND EXERCISE, BUT THERE ARE A GROWING NUMBER OF KIDS BECOMING diseased. HOW CAN WE CHANGE THE WAY THAT WE VIEW THE IMPORTANCE OF TAKING CARE OF OUR CHILDRENS HEALTH?

You see, its far easier, safer, and logical to put in the work and effort now, than it will be to fix disease later. By engaging your entire family in The 5 Essentials, you will give them the best chance at living to 100 years old, disease and drug free, with all of their organs working in optimal order. My own children have been adjusted since birth but I didnt make it to my first chiropractor until age 12, when I had full-blown scoliosis, and was two weeks away from a dangerous surgery to correct my spine. After I met the chiropractor that changed my life, I no longer needed that surgery, and I have not had a drug in my system since I was 12. I am now 50 years old!

Your kids can start being healthy todayits never too soon. My mom would have started me on The 5 Essentials even younger, if only she had known sooner. Dont wait until your kids heath has run into the ditch before you take action. Instead, get and keep them on the healthy road by finding a Maximized Living Clinic today.

MAXIMIZED LIVING MAGAZINE4

With 2016 being my 20th year in practice, Ive heard many New Years resolutions during my career. The most common resolution usually goes something like this: I want to get healthy! What Ive realized is that healthy for most people means that they want to get fit. Or at least look fit. While most people know that working out is good for them, the number one excuse I hear is, I dont have the time. A 2012 study published in the Journal of Clinical Psychology stated that within the first week, 25 percent of people have already given up their resolution, followed by 36 percent within the first month, 54 percent within the first six months, and a whopping 92 percent have given up within the first year1. One would think that if people noticed increased health after starting their resolution, it would be enough motivation for them to stick with it. Many people start the process but dont notice a difference in their overall health.

You may be thinking: Shouldnt I get healthier if I exercise? Not always. Professional athletes can be some of the fittest, leanest people on earth, but unfortunately, the opposite is often true. For example, the NFL Players Union and Harvard released a study stating that the average life expectancy of professional football players is mid to late 50s, as opposed to mid to late 70s for the average person. I have personally seen many lean, fit, very sick people in my career.

So what are they missing? The other four essentials! For anyone who exercises, Maximized Nerve Supply is critical because exercise is physically stressful on the body. In fact, physical stress is the number one cause of spinal subluxation. Spinal subluxation can lead to interference with normal nerve supply from the brain to your bodys cells, organs, and tissues. Without proper nerve supply, your body cant function properly. So when you start your New Years resolution, be extra careful with your spine during your exercise program.

If you participate in the following activities, be sure to see your chiropractor to see if you have these common subluxations: Running - Lumbar

spine, mostly L5 Weight Lifting Bench Press -

Cervical Spine Standing Dumbbells -

Cervical Spine Squats - Lumbar Spine Bike Riding -

Lumbar Spine Swimming - Neck Tennis - Neck Golf - Neck

and Lumbar Cross Fit - Neck and

Lumbar spines

If you are starting out new with any new exercise program, you may need to increase your

spinal maintenance schedule to

counteract the new stress to

your spine. If you havent had your spine checked by a Maximized Living Doctor,

make sure to do that first, before

starting any exercise program.

Since MaxT3 was developed by a chiropractic doctor, you can be assured that your spine was taken into consideration in its development. If you are currently on a spinal correction or maintenance program, be sure to follow your doctors recommendation with your spinal adjustments and exercises.

Growing up, Dr. Tony Nalda

s u f f e r e d with severe, debilitating migraines. As a result

he was i n t r o d u c e d

to chiropractic care. He is the

Essential #2 Instructor for Maximized Living Doctors. He is also a CLEAR Scoliosis Intensive Certified Doctor, providing specialized care for scoliosis patients from all over the world.

By Dr. To

ny

Nald

a, D

C

Exercise and Spinal Care:What You Should Know

1. Norcross, J.C., Mrykalo, M.S., & Blagys, M.D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Years resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405.

MAXIMIZED LIVING MAGAZINE 5These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Help Your Joints with the POWER OF TURMERICBeing active requires healthy muscles, jointsand ligaments. Inflammation is a key factorin joint pain, and over time pain can lead todecreased joint mobility. Adding the turmericfound in Maximized Living Daily Defense to yourroutine could support your active lifestyle for the long run.Research suggests that you can support the health of your joints with a daily dose of turmeric, which has shown to be as safe and effective as ibuprofen in reducing pain and improving joint function1.

ASK YOUR MAXIMIZED LIVINGDOCTOR TODAY!

1. http://www.ncbi.nlm.nih.gov/pubmed/19678780


ML: Hi, Bree! Why dont you start by telling us where your Maximized Living journey started?BN: I met my Maximized Living doctor at a vendors booth during an event on Route 66 in Oklahoma, in June of 2014. It was the first time I had seen a nerve chart and it hit me like a ton of bricks. I was very sick, and on many medications. I was experiencing pain and numbness in my back, and internally I was having problems with several organs. I immediately knew that this was an answer. One week later, I went to a community dinner with Dr. Ortiz. He showed me my subluxations and discussed how The 5 Essentials might be able to help me, since I had checked off nearly every box on the Health Survey. Issues that I had come to know as normal, I learned were not normal at all I was just used to them.

ML: So what were the health issues you were most concerned with?BN: Well, I had:

A reverse curve in my neck from a car wreck that landed me in a wheelchair for three months, and using a walker for a year.

Severe headaches. Weight loss resistance.

I was diagnosed with Lupus RA, and thyroid disease, which affected my eyes to the point where my left eye was almost detached from the socket and I couldnt move my left eyeball around.

ML: That seems overwhelming. When did things start to change for you?BN: I saw results within 15 minutes after my first adjustment.

ML: Really?BN: Yes, my left eye started fluttering and I was able to move my eyes around. Then in a few weeks the headaches went away. I didnt realize results would be that fast.

ML: Thats amazing! Tell me about your process after your first appointment.BN: I started eating meals from the Advanced Plan and doing MaxT3 right away.

ML: Lets talk about MaxT3. How did that program work for you?BN: I had pretty low energy from my thyroid exhaustion, but I did it two times a week at first, and as my energy increased I increased it to three, then four, and finally five times a week. I was able to tone up and lose weight with no loose skin.

ML: And how much weight have you lost? BN: 67 pounds! And just recently, Ive started working out in a gym.I never thought I could, because of my back problems.

ML: That is really inspiring. How are things today, with your health?BN: I realized that I needed all 5 Essentials to get the full effect. Within three months, I was off all medications, including thyroid. In all, I threw away two grocery bags full of medicine.

ML: So about the medications how did that go over at the doctors office?BN: Well when I started, my gallbladder was only functioning at 35 percent. I didnt tell my medical doctor that I was trying to come off of my medications; I just started doing things differently, hoping that I could. Three months later, I went back to my medical doctor for a check up and my gallbladder was functioning at 95 percent!

ML: Well, its hard to argue with results! So, we hear you are now working in a clinic?BN: Yes! First, I became a volunteer because I just wanted to help people, and now I am a full time chiropractic assistant.

ML: What advice can you give to someone who feels sick, stuck, or hopeless?BN: It really starts in your mind. If you believe you cant do something, then you cant. Dont give up. When patients come through the door, they arent always ready to make the diet switch, but if you follow The 5 Essentials, you are going to completely change your life.

Read how Bree Nichols, a Maximized Living patient, turned Chiropractic Assistant lost 67 pounds and took control of her life using The 5 EssentialsTM.

THE 5 ESSENTIALS TM changed my life!

Before

After


You have to take responsibility for your own

health. And once you do that, things will change.

ML: Were there any moments that you wanted to give up? BN: I pretty much dove in head first, and I was ready for change. I thought I had tried everything, and had come to the end of my rope. Going to a Maximized Living office was encouraging, because everyone is there for the same reason. It gives you a reason to keep going.

ML: Thank you for your time. Do you have any parting words for our readers?BN: You have to take responsibility for your own health. And once you do that, things will change.

Disclaimer: Maximized Living does not recommend coming off of any prescription medications without the supervision of a medical doctor. We do suggest that you live The 5 EssentialsTM, and see what can happen.

Get Maximized Results in

Minimum Time!MaxT3 will change the way you think about exercise. This 2-DVD set includes 12 workouts, more than 80 exercise moves, and as a bonus, you get online access to two additional workouts and a 16-minute abs workout. Purchase MaxT3 through your Maximized Living Doctor today!

Make sure to check with your local clinic for details about the exciting MaxT3 Special Edition event!

After

MAXIMIZED LIVING MAGAZINE8These statements have not been evaluated by the Food and Drug Administration This product is not intended to diagnose, treat, cure or prevent any disease.

Nutrition plays a major role in how effectively you tackle your health and wellness goals. Combining Maximized Living Perfect Protein with Max Greens provides protein fuel, along with phytonutrients, and minerals that may helpyou take your wellness goals and active lifestyle to the next level1. Want to share your favorite recipe to fuel up?

Protein and Greensnever tasted so good

together.


cup coconut cream cup unsweetened coconut flakes

1 scoop Max Greens2 tablespoons almond butter

1 scoop Perfect Protein

Almond Joy Smoothie

Tag #sogoodtogetherML on Instagramand join the conversation.

Only 4g of sugar and very low glycemic index.

With maqui berry - the highest antioxidant berry in the world - and yacon syrup for regulation of sugar levels.

Highest certified bar in the US market: USDA Organic, Non-GMO, Gluten-free, Paleo, Vegan and Kosher Certified.

Peanut-free, dairy-free, grain-free. No sugar alcohols.

Yes, please!

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THEESSENTIAL BAR

NUTRITION THAT TASTES GOOD?


Recipe

Fierce Fitterade!

Recipe is courtesy of Kim Roberto, Maximized Living Nutrition Expert.

FITTERADEThis is a great way to replenish electrolytes lost during a workout since it uses coconut water. It is super hydrating and has the addedbenefitofhigh- antioxidant berries.

INGREDIENTS:8 oz coconut water

(preferably raw most commercial brands are processed)

Handful of frozen berriesJuice of 1 lemon

(to taste)Dash of liquid Stevia,

if desired

DIRECTIONS:Blend everything in a high-powered blender or Vitamix.

Coconut Water:Naturalcoconutwatercontainsfivekey electrolytes: sodium, potassium, calcium, magnesium, and phosphorus. Coconut water is packed with potassium, more than found in one banana or 15 sport drinks.1

Berries:Berries are extremely high in antioxidants. Some to try: blueberries, strawberries, raspberries, blackberries, or a mix of all of them!1. http://huffinesinstitute.org/resources/articles/articletype/articleview/articleid/446/natures-gatorade-effectiveness-ofcoconut-water-on-electrolyte-and-carbohydrate-replacement


Diet, weight loss, muscle building, and exercise are the subject of much debate. In a society plagued with obesity and simultaneously concerned about body image, the key to perfect weight maintenance is akin to the fountain of youth.

Many of us have realized that there is no one key and much to the disdain of popular culture no one body type to idealize. Instead, we can look at how nutrients and movement work together, and then use them as tools to maximize our bodys potential. That means choosing what to eat, when to eat, and listening to your body.

Lets walk step-by-step through the mechanics of food and exercise so that you feel empowered to make healthy decisions that will benefit your body.

Building (and Toning) a FoundationWhile most people dont need to gain weight, I cant think of a (normal) circumstance where building or toning muscle is undesirable. This is part of the reason many experts are beginning to tell people to ditch the scale.

A body made of healthy muscle tone functions more efficiently than a body made of fat. Since muscle tone burns calories more efficiently, we need to build muscle when we are trying to lose weight. Increasingly, research shows that High Intensity Interval Training (HIIT)-style workouts are effective for building muscle1

in any body type2. This type of exercise is intense enough that the body winds up in oxygen-debt, and much-needed energy is pulled from the glycogen stores in the muscles. Once oxygen is restored to the body, it starts pulling energy from fat stores. In essence, were teaching the body that muscles feed the body during exercise and fat feeds the body the rest of the time.

Your body also needs the right nutrients in order to burn fat, and when we eat, the stress in our lives, and even our hormones can stand in the way.

Balancing MacronutrientsOne thing is important to note before moving any further: in an age of fad diets, macronutrients are still important. The three groups of macronutrients are:

1. Protein2. Fat3. Carbohydrates

Yes, even carbohydrates. Fat used to be the enemy and low fat diets ruled the day. Now, its carbs that get a bad rap. I do advocate a lower carbohydrate method under the Advanced Plan, but its refined carbohydrates and grains that we eliminate. Just as a handful of margarine is different from a handful of almondsnot all carbs are created equal.

Each person thrives on different ratios of these nutrients, but by focusing on the quality of food, we are free to enjoy each macronutrient as intended. Its another step toward getting out of our own way and letting our bodies function as they were meant to.

How Protein Powers UsProtein is our first concern because it provides the building blocks for muscle. Unlike the other macros, we rarely see people with too little protein. In fact, there may be benefits to increasing recommended amounts when working on dropping excess pounds. In 2013, Army researchers evaluated a group of 39 people to see how extra protein affected their weight loss efforts. Doubling recommended values seemed to help participants drop weight, presumably by protecting muscle mass from loss and directing the body to use up fat stores3.

Eating And Exercise

What And When To Eat When Training

Eating And Exercise


A word of caution tripling the recommended values did not provide any extra benefit. Since excessive protein can be dangerous, there is a line to walk a little bit more is good, but make sure you dont go overboard. Adults need a recommended amount of roughly 50 grams of protein per day4. For perspective, a basic hamburger contains around 20 grams. Add in a couple of other meals with the Standard American Diets focus on meat with little else, and you can see that were well over.

Quality is also of utmost importance5. I recommend lean meats from naturally fed, organic sources in the Advanced Plan, as do most paleo plans.

Fat Can be FabFat intake is in a similar boat with regard to quality, but we tend to fall woefully short on intake amounts. It seems we are still struggling against the low fat stigma of decades past. In reality, current recommendations for fat consumption by athletes falls around 20-35 percent of daily caloric intake6. The benefits of higher fat intake are numerous, from protection to performance.

The University of Buffalo monitored over eighty female runners who maintained an average of 20+ miles per week to note connections between their diet and injury incidence. Of the various factors involved, low fat intake was the most consistent predictor of injury with the least injuries befalling women who consumed fat in excess of 30 percent of their diet each day7.

Fat intake has also been connected with better performance in athletes. Even in endurance athletes, who have traditionally followed higher carbohydrate diets, those with increased levels of fat intake fare better8. In one study, cyclists who adapted to a high fat diet over two weeks had improved fat oxidation, better endurance, and better stamina than those on a high carb diet9.

Which Carbs Are Friendly?Just as with fat and protein, the source is vital. Unless you plan to win record-setting amounts of gold medals, you dont have to inhale every carb in sight. When carbohydrate intake does seem necessary, there are plenty to choose from that wont spike blood sugar, inhibit fat oxidation, or disrupt training goals.

Some of the carbs I recommend include (but certainly are not limited to):

Jicama Plantains Carrots Sweet Potatoes Legumes Green veggies Berries

By Dr.

B.

J. Ha

rdic

k, D

C

Dr. B.J. Hardick is the co-author of Maximized Living Nutrition Plans. Dr. Hardick is an industry leader in chiropractic and has been a key part of Maximized Living for many years. Dr. Hardicks passions include organic food, green living, environmental sustainability, and seeing others reach their God-given potential.

Refined sugars and flours are absolutely off the list, and for the Advanced Plan I suggest avoiding grains, as well. By choosing vegetable and fruit sources of complex carbohydrates, you will avoid that overly-full feeling that starchy carbs bring, while leaving room to bulk up your meal with fat and protein consistent with the high-performance findings weve looked at today.

How and When to Break-FastHave you ever looked at the word breakfast? It is the meal that breaks the fast that overnight sleep created. So its important because it comes first and sets the tone for the day.

Those of us following the Standard American Diet (S.A.D.) tend to reach for a light, carb-laden, often sweet meal in the mornings, a light lunch, and then a heavy, protein and fat-filled dinner. But if food is supposed to be our fuel, that would be like trying to fill up your gas tank at the end of the road trip!

Instead, Dr. Stuart Phillips and colleagues at McMaster University point out that protein in excess of 20 grams at a time is not beneficial to the body. Therefore, meals are best dispersed throughout the day with right around 20 grams of protein at a time10.

Post-Exercise NutritionAfter a big workout, its all too easy to believe weve earned a splurge thanks to all that hard work. Really, the foods we choose at this point can actually slow the progress that exercise made.

By reaching for carbs and thereby increasing insulin Growth Hormone is inhibited. Since this is a primary player in muscle repair and growth, it undermines the whole workout. For those of us who are over 30, Growth Hormone is already in slow production, and we need all the help we can get11!

Instead, reaching for 20 grams of protein perhaps the first batch in one of your evenly spaced meals is backed by evidence as beneficial. Eating a high quality protein after a workout can help with muscle repair and growth without spiking blood sugar and undermining your efforts12.

1. http://www.naturalnews.com/029396_surge_training_fitness.html2. http://www.ncbi.nlm.nih.gov/pubmed/190887693. http://www.fasebj.org/content/27/9/3837.abstract4. https://supertracker.usda.gov5. http://ajcn.nutrition.org/content/87/5/1576S.full6. http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition-and-performance-resources7. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235827/8. http://www.tandfonline.com/doiabs/10.1080/07315724.2000. 10718930?journalCode=uacn20.VmCMbIQp-fQ9. http://link.springer.com/article/10.1007/BF0039203210. http://www.ncbi.nlm.nih.gov/pubmed/2236692011. http://www.ncbi.nlm.nih.gov/pubmed/10484056?dopt=Abstract12. http://www.ncbi.nlm.nih.gov/


INGREDIENTS:Salad Base:1 head romaine lettuce1 bowlful of baby mixed greens

and baby spinach

Topping Options:Chopped cucumber, tomatoes or

avocado to tasteGrilled bison or grass-fed beef

burger to tasteHard boiled eggs to tasteRaw cheese (preferably Beyond

Organic Cheddar)

Dressing Options:Recommended:

hot pepper sauceOlive oil & balsamic vinegarDressings from the

Maximized Living Nutrition Plans book, like the Tomato Basil Dressing, below!

DIRECTIONS:Mix all ingredients except burger in a large bowl or plate and top with hot burger. Drizzle with dressing.

Freds Sports Super Salad

+ + +salad greens avocado tomatoes burger

Recipe

TOMATO BASIL DRESSINGIngredients:1 medium tomato, chopped2-4 tsp apple cider vinegar1/2 c extra virgin olive oil1/2 c basil leaves1/2 clove garlicSalt and pepper to taste

Directions:Combine all ingredients in a food processor and blend until smooth.

Salad recipe is courtesy of Kim Roberto, Maximized Living Nutrition Expert.

Both recipes are Advanced and Core Plan approved.

Dr. Fred Roberto is a Maximized

Living chiropractic doctor, and creator of the MaxT3 workout program. This

is one of his favorite post-workout meals. Recipe Insp

ired By

Fre

d Ro

berto

, DC


No Gym? No Problem!A good workout doesnt require an expensive gym membership, a lot of equipment, or a personal trainer. All you need is 12 minutes and about three square feet of space.

By Za

ch

Zova

th, M

Ed C

ES

Two of the greatest excuses for lack of exercise are the lack of a gym and the lack of time. Cost can have a huge impact on a persons health, even when low cost or free options are available. Many people have a hard time finding the motivation to exercise when they are not in a special location specifically designed for exercise. One alternative is to invest in equipment that can cost hundreds, or thousands, of dollars. While your wallet is the only limit with this option, space can be a huge limiting factor. The other option is to use a weight set that is always with you your body. Body weight exercise and calisthenics are quickly becoming the fastest exercise trends in the country because these types of workouts are fast, require little or no equipment, and are generally free. Calisthenics dates back to the Ancient Greece and the first Olympic athletes. Many high level athletes, as well as the United States military, use calisthenics during physical training programs.

Performing the following exercises in a MaxT3 format will easily kick start your metabolism and help you burn fat during a time of year when most people are adding to their figure!

Squat: One of the most functional exercises is the squat. This exercise is excellent for targeting all of the muscles in your lower body. The movement is extremely important for increasing leg strength and stamina, as well as core stabilization.

Push Ups: One of the most complete upper body exercises you could do is the push up. Push ups focus on the muscles in your chest, arms, back, shoulders, and core, and can be modified to target certain areas specifically.

Bridge: When you think of core exercises, the bridge probably doesnt come to mind. Most people think of their core as their abdominal muscles, but they forget about the muscles in their back. Your core is actually made up of the muscles that wrap completely around your body, just below your chest and above your hips. The bridge focuses on the muscles in your lower back, as well as your gluteus, hip flexors, and hamstrings.

Plank: When people think about building a great six-pack, they often think about how many crunches it would require, but one of the greatest core exercises you could do for a more defined midsection doesnt require any crunches at all! The plank might look simple, but staying in the proper position requires abdominal strength and stamina.

Lunges: Most people are familiar with lunges, but few understand the impact they can have on your leg muscles and core. Lunges are an extremely versatile exercise that can be modified to target specific areas

of your legs while also increasing balance and core stabilization!

Burpees: This exercise does not have many friends! If you have never heard of burpees, you are in for a treat. Burpees are a complex total body movement that works the upper and lower body while focusing on core stabilization. However, the burpee can be modified and scaled to almost any ability level.

Mountain Climbers: This exercise combines the core stabilization of a plank with the cardio of a sprint. Mountain climbers will help create a burn in the legs, arms and shoulders, as well as the core. The most important thing to remember with mountain climbers is to keep your body weight centered above your shoulders and wrists.

Tuck Jumps: Possibly the most fun (and deceptively challenging) exercises on the list. Tuck jumps are simple in that you only have to jump as high as possible and pull your knees up towards your chest, like youre tucking into a ball. They have a huge cardio impact and will help to define the muscles in your lower and upper legs, as well as your core.

Pull Ups: This exercise is the only one that requires equipment. However, it is on the list because it is so effective. It might also be the most difficult! Pull ups work the muscles in your back, chest, shoulders, and arms better than any single exercise you could do. While there is a minor financial investment for equipment, the payoff will be huge!

Zach and his wife Dr. Erin Zovath own Bold City Chiropractic in Jacksonville,

FL which is one of the largest Chiropractic Health Centers in North Florida. Zach has advanced certifications in Corrective Exercises and Performance Enhancement along with certifications in CrossFit

and Olympic weightlifting. He earned his Masters from UCF

College of Education and Human Performance specializing in Autism Spectrum Disorders.

1. Low, Steven (Mar 2010). The Fundamentals of Bodyweight Strength Training. Eat. Move. Improve.2. Yamauchi J, Nakayama S, Ishii N., (Sep, 2009) Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals. Geriatrics & gerontology International, 9(3):262-9. Note: Access to full text requires subscription; abstract freely available


Your Brain: Research suggests that dietary factors, like essential fatty acid intake, play an important role in brain plasticity, central nervous system health, and disease1.

Your Heart: Research suggests that a lower omega-3 index is associated with an increased risk of cardiovascular disease and death, making adequate levels of essential fatty acids animportant part of a healthy lifestyle2.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Did you know?Did you know?Essential fatty acids may support more than just your heart.

Your Joints: Research suggests that fish oil promotes joint mobility and joint comfort by reducing inflammatory markers3.

Your Muscles: Studies have found that supplementing with essential fatty acids in healthy senior adults improves muscle mass and function, helping to maintainphysical independence4.

Most of us know that the essential fatty acids found in Optimal Omega are great for heart and brain health. You might not know that the healthy fats found in fish oil, flax oil and borage oil can support the health of your joints and decrease painful inflammation5.

Try Maximized Living Optimal Omega as an additionto your active lifestyle.

1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3258094/, 2. http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/, 3. http://www.ncbi.nlm.nih.gov/pubmed/22087615, 4. http://www.ncbi.nlm.nih.gov/pubmed/25994567, 5. http://www.ncbi.nlm.nih.gov/pubmed/16531187


Stuffedpeppers

Recipe

Recipe is courtesy of Kim Roberto, Maximized Living Nutrition Expert.

Ingredients 1 lb grass fed ground beef 1 tsp sea salt 1/2 tsp black pepper 2 tsp liquid aminos or tamari 4-6organicgreenbellpeppers,topscutoff,

and ribs and seeds cleaned out 1/2 large yellow onion, sliced 1 container mushrooms, sliced 8-12 thin slices organic, raw cheese

P H I L L Y C H E E S E S T E A K

Directions

Preheat the oven to 350 degrees. Put the hollowed peppers on a parchment

lined baking sheet and bake for 10 minutes, just to soften a bit.

Meanwhile, brown the ground beef with salt, pepper, chopped green

pepper tops and onions. When the beef is browned and the peppers and onions are soft, add the liquid

aminos and mushrooms and cook until mushrooms are slightly cooked.

Put a slice of cheese into the bottom ofthepeppers,fillwithgroundbeef

mixture, and top with another slice of cheese. Cook in the 350 degree oven

until cheese is melted and bubbly.

1 2 3

You cant reach THE FINISH LINE

until you

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Max Fit is a unique supplement formulated with nutrients to support your fitness goals. Research suggests that Creapure, a highly absorbable form of creatine found in Max Fit, supports the development of lean muscle mass1. Whether you are an elite athlete, recovering couch potato, or somewhere in between, Max Fit may be just the supplement you need to begin or elevate your active lifestyle and fitness routine.


2016 Jan/Feb - Create Your Best Year Ever - Maximized Living Magazine

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