MAY 2015 MAX SPORTS & FITNESS [FIT AFTER YOUR 50'S]

8/9/2019 MAY 2015 MAX SPORTS & FITNESS [FIT AFTER YOUR 50'S]

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WWW.MAXMUSCLE.COM ı MAY 2015

CONTENTSMAY 2015 Issue 196

HEALTH16 Back Pain Relief Eight out of 10 people

will experience back pain.

Here are common back

pain triggers and what to

do about them. Plus,

should you opt for

surgery?

FITNESS20 Mentally Fit Here are great ways to

make every day a great

day by finding your morning

bliss. Plus, exercises to

incorporate into your

fitness regimen!

24 Injury Prevention Don't be another statistic.

Here are some common

injuries and how to avoid

them, plus 12 injury-

prevention exercises

that will keep you strong

and healthy.

54

28 Make a Splash

Need a workout routine thatis fun, challenging and

easy on the joints? Find

a water aerobics class

and give it a go!

RESULTS34 Fit After 50 Max Muscle customers

who are older than 50

and in incredible shape

prove to all fitness at any

age is possible!

SPOTLIGHT40 Passionate About Changing Lives Larry Wilcox, a Max Muscle

franchisee in Oregon, loves

to educate customers

on healthy living and share

his speciatly cocktail with

them, too. Find out what

this cocktail is and why you

should try it!

20


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3

Photographer: James Patrick,

JamesPatrick.comModel: Julia Kelly, 52 Hair & Makeup: Amanda Bland

ON THE COVER

MAY 2015 WWW.M AXMUSCLE.COM

F REE ISS U E! Compl im e nt s of:

R EALLIFE

S TOR IESLIV IN G FIT &H APP Y

pgs. 34-41

5NUTRIENTS

YOU NEED

STAT!

Don't Miss:

FI TAFTER

HO W TO

FIND YOUR M orni ng Bliss

WHAT TO DO NEXT

HEALINGFOODSC ombat Disease& Live Lon g er

Dealing WithBack Pain?

5 0 Who Says You Ha ve

To Ac t Your Age?

16 28

52

48

IMAGE42 Stop the Clock Products that will

keep men looking

youthful.

44 Forever Young Products for women

that help you stay fresh and radiant!

NUTRITION48 Healing Foods There's power in whole

foods to help stave off

disease and prolong

your life. Find out what you

need to incorporate into

your diet!

52 Crab-Tastic! If you engage in weight-

bearing exercise, you

definitely need your protein

– and crab is a great

choice. Try this super tasty

recipe for crab-stuffed

tomatoes today!

SCIENCE54 Five Supplements

for People 50+ Max Muscle Sports

Nutrition has a bevy of

important supplements

for people who are 50 and

older! Here are five of the

most important ones

to consider.

IN EVERYISSUE4

Editor’s Note

6 President's Point 8

Digital Buzz

10 Max Nation

12 Joe's Corner14

Health Beat

30

Max Champ58 Science Pulse

60 Pro Training

62 Hot Picks


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

maxmuscle.com

Pro BCAA For Before,

During and After

Your Workout

ONE OF THE coolestH[SHULHQFHV ,YH KDG ¿WQHVVwise came at the CampPendleton 10K Mud Run inCalifornia. While in the throesof the grueling race, feeling

depleted and run down, I sawan elderly woman jogging thecourse at a perfect pace (slowand steady) with a glimmerof a smile and a look of sheerdetermination on her face.

I immediately felt renewed.,I WKLV HOGHUO\ ZRPDQ FRXOG JHW RXW WKHUH DQG UXQ D PLOHREVWDFOH FRXUVH ¿W IRU 0DULQHV WKHQ , FRXOG SXVK HYHQ KDUGHU,Q WKH HQG P\ WHDP 7KH 3LQN /DGLHV ZRQ ¿UVW IRU RXU DJHgroup. Oh what a sweet victory it was. And I never forgot thatPXGVSODWWHUHG JUD\KDLUHG JUDQQ\ DQG KHU JXVWR

I've since decided that you can be as healthy and spry as

you want to be well into your golden years. If you want tobe hunched over and sickly, then so be it. But I don't wantWKDW , ZDQW WR EH \RXWKIXO DQG YLYDFLRXV GH¿QLWHO\ QRWFDQWDQNHURXV , ZDQW WR EH LQGHSHQGHQW DQG IUHH , ZDQW WREH WKDW ZRPDQ UXQQLQJ LQ WKH . 0XG 5XQ , ZDQW WR EH OLNHP\ ER\IULHQGV JUDQGSDUHQWV ZKR LQ WKHLU PLGV FDQ ZKLSDQ\RQHV EXWW DW 3LQJ3RQJ DUH KLJKO\ DFWLYH OLYH RQ WKHLUown, run a farm and even go on weeklong mule treks thoughWKH ZLOGHUQHVV This issue is proof that it is never too late to start livingKHDOWK\ DQG ¿W HYHQ LI \RX DUH DQG ROGHU ,I \RXYH VSHQWyour entire life making bad health choices, you can turn itDURXQG ,P VXUH \RX NQRZ VRPH SHRSOH ZKR DUH ZKR

are living healthy and who work out regularly, right? If not,there are plenty of inspiring individuals to read about in our0D[ 5HVXOWV VHFWLRQ SDJHV DQG HYHQ RXU YHU\ RZQ0D[ 0XVFOH IUDQFKLVHH /DUU\ :LOFR[ DJH LV DQ LQVSLUDWLRQWR KLV FXVWRPHUV DQG DOO ZKR NQRZ KLP SJV 0\EURWKHU -RKQ LV DQG HYHQ DIWHU D VHULRXV FDU FUDVK KHDGtrauma and a knee surgery, he rode his recumbent bikeDURXQG :KLWH 5RFN /DNH LQ 'DOODV WKDWV DERXW PLOHV RQD UHFHQW 6DWXUGD\ Age is just a number. Sure, our bodies will fail and someof us will succumb to diseases despite out efforts to thwartthem. But, you must invest in your health now so that youcan up the ante in living a long and healthful life, one where

you don't have to depend on others to help you walk acrossthe street or give up your freedom to live in a nursing home.

There is plenty of information in this issue to help you on\RXU MRXUQH\ WR ¿WQHVV VXFFHVV )URP KHOS IRU EDFN SDLQ SJV WR H[HUFLVHV \RX FDQ GR IRU LQMXU\ SUHYHQWLRQ SJV WR IRRGV DQG VXSSOHPHQWV \RX VKRXOG EH HDWLQJ QRZWR ERRVW KHDOWK\ DQG ORQJHYLW\ SJV DQG SJV ZHYH JRW \RX FRYHUHG (QMR\ Until next time,

La R u e V. Ba b e r

EDITOR'S NOTE

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


7/68

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COMING SOON!


8/68


THE CLOSER I get to age 50, the more

respect I have for men and women who

make the effort to stay in shape at this

age. In my 20s, I was competing in

bodybuilding; going to the gym to workout was my main priority. It was a lot

easier then because it was pretty much

my focus and my life.

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stay healthy. There are so many factors

that start to work against you. For one, at this age, many people in

their 50s have some type of family commitments, whether it is raising

children or caring for aging parents. These types of responsibilities tend

to accelerate during these years. Many at this age are also at important

stages of their careers where focus on business and work become a

very high priority. And if these two contributing factors don’t make itKDUG HQRXJK WR ¿QG WLPH WR H[HUFLVH OHW¶V QRW IRUJHW WKDW DJH VWDUWV WR

work against you, whether you want to be active or not. Injuries and

health issues start to become more frequent and they can really make it

challenging to maintain any type of consistent workout routine.

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and healthy? I don’t have any secret recipe of products to sell you. I

think the best and most honest answer is, do what you can, depending

on where you are. I’m a big believer in keeping things simple, so I’m

going to give you what I believe are the top three things you can do to

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Educate yourself – There is so much information coming out now on

WKLQJV \RX FDQ GR WR HDW EHWWHU H[HUFLVH VPDUWHU DQG OLYH ORQJHU 7DNHsome time each day to read an article that relates to your health; it’s the

best investment you can make.

Commit to 15 to 30 minutes of some form of exercise each

day – When we think of trying to get to the gym or carve out over an

KRXU RI WLPH WR H[HUFLVH PRVW RI XV VD\ WR RXUVHOYHV 7KHUH¶V QR ZD\ ,

FDQ GR LW :KHQ \RX UHGXFH WKDW WR WR PLQXWHV LW EHFRPHV PRUH

realistic. Even if it’s just a walk outside during your lunch break, moving

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DQG KHOSV LPSURYH ÀH[LELOLW\ DQG KHDOWK :H QHHG WR PRYH PRUH

Make healthier choices when it comes to your diet – Today, it

is so much easier to eat cleaner. Most restaurants have healthy menu

options and the grocery stores now have rows and rows dedicated to

healthier alternatives for every type of food option.

7R DOO RI XV RXW WKHUH LQ 0D[ 0XVFOH QDWLRQ ZKR DUH RU QHDULQJ WKH

half century mark, I salute you for making the effort to live a healthy

lifestyle. There are some really great articles on some amazing 50+

year olds in this issue and what they are doing to stay in such fantastic

shape, so I encourage you to read these articles and get inspired. Keep

XS WKH JUHDW ZRUN

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

Publisher Joe Wells Enterprises, Inc.

Executive Editor Sean Greene

Editor-in-Chief/Creative Director

LaRue V. Baber

Copy Editor Tariq Ahmad

MAX SPORTS & FITNESS : 7DIW $YHQXH

City of Orange, CA 92865

MaxSportsAndFitness.com

0D[ 6SRUWV )LWQHVV 0DJD]LQH LV SXEOLVKHG PRQWKO\

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

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reserved. No liability is assumed by Joe Wells Enter

SULVHV ,QF RU 0D[ 0XVFOH UHJDUGLQJ DQ\ FRQWHQW LQthis publication. It is vital that before implementing

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0D[ 0XVFOH LV QRW UHVSRQVLEOH IRU DGYHUWLVHU FODLPV

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promote or endorse the use of steroids or other

illegal substances. For more information concerning

diet and nutrition, recalled products, steroids and

other related products and issues, please visit the

Federal Food and Drug Administration’s Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutH[SODQDWLRQ

Lisa Maiorana, Linda Hepler, Abby Hoeffner,

Susan Irby, Jenny Broers, Joe Wells, Stephanie

Dorworth, Dr. Phil Harvey, Pete Ciconne, Peter

Smolens, Kelly Gonzalez, Karen Morse, Jackie Classen

James Patrick, Frank Fontanilla, Brett Seeley,

Statements Photography, Shutterstock.com

Advisory Board

Contributing Writers

Contributing Photographers

Rand McClain, DO

Gary Brazina, MD, FACS

Phil Harvey, PhD, RD, FACN

PRESIDENT'S POINT


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Offer good on MMSN brand at participating stores only. Items must be of equal or lesser value.

nnot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply. Talk to your Max Muscle Certified Nutrition Coach™ for more detai

Find a store at MAXMUSCLE.COM

Get MiTOR FREE! When You Purchase MaxxTOR and 2TX!

TAKE THE TEST at

MAXFITNESSAGE.COM

Find us on:


10/68


MAX NATION

DIGITAL BUZZWe all love our social media platforms. Here, we

focus on what's happening with the Max Nationin the digital world.

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

#maxsportsandfitness for a chance to be featured here!

@christinawilliamsifbbpro stopped by Max MusclePetaluma to get some essentials. She says, "Youcan't transform your body without the right tools!"

@jasonesqueda is a man on fire!! He postsabout his gains frequently on Instagram. He says,"Practice practice practice until YO A$$ is on fire!"

Never miss a dull moment on Max Muscle's and MS&F'sFacebook pages, where contests and motivation are abundant!

@jarmayes85 shows off his meal prep for the week.Everything looks yummy! Good luck on your nutritionand diet plan!

@pete619muscle loves his A.R.M. He wrote twocolumns about it in previous issues of MS&F. Thismonth, he writes about being Rock Hard (pg. 60).

@lisabikinipini is a member of Kenny Tali's Team

Barbies through Max Muscle Walnut Creek. Here, sheshows off her perfect glutes. #happyhumpday

CONTESTS GALORE

During the Final Four weekend, Max Muscle and MS&F posted somethingevery day to encourage healthy competition to win FREE STUFF!Thousands responded. Above are our winners. Congrats!

Jenny Broers, our very own 2014 MaxForm Champ, challenged people to

join her in losing 20 pounds in 12 weeks! We love her spunk and we hopeyou get inspired. Her contest is going on now.


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0 WWW.MAXMUSCLE.COM ı MAY 2015

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

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

MAX NATION

TALK TO US

NPC Bikini competitorMimie Manahan brought all herMax Muscle products

while traveling in Fiji Islands inMarch 2015.

V

V V

Max Muscle on Vacation

She Lost 11.6 PercentBody Fat in 8 Weeks!

Taking Back Control

Linda Chaney, 57, from St. Pete, Florida stopped intoMax Muscle St. Pete in early 2014 to check out thestore. Linda was attending group classes regularly at LAFitness and "ate healthy" but wasn't getting the kind ofresults commensurate with her efforts. After a short reviewof her daily nutrition intake, I determined her macronutrient intake consisted of predominantly healthy fats,high glycemic carbohydrates and very little protein. In

addition, Linda wasn't incorporating enough resistancetraining in her routine to account for sarcopenia, thegradual loss of muscle that comes with age.

Linda signed up for a comprehensive meal planand nutrition coaching. In the subsequent 8 weeks,we worked closely to overhaul her nutrition plan,transitioning it to a protein centered diet of 35 to 40percent carbohydrates, 40 percent protein and thebalance in healthy fats. Linda also added resistancetraining to her gym routine. The results have beenremarkable for all!

Not only has Linda transformed her body byincreasing 3.3 pounds of lean muscle mass and shehas dropped from 27.6 to 16 percent body fat in the

process. At the same time, Linda has become one ofthe most outspoken supporters of Max Muscle St. Pete,referring numerous additional clients, coordinatingeducational seminar opportunities and becomingpersonal friends with myself, Manager Lindsey andAssociate Jason. This is the type of win-win relationshipthat just doesn't happen at your run-of-the-mill nutritionstore.

– Eric Lawton, NESTA Certified Fitness Nutrition Coach,Max Muscle Franchisee in St. Petersburg, Florida

I met Mike Ussary almost two years

ago when he was very overweight.

After asking me, “How do you do

it?”, we talked about eating right

and exercising consistently. Mike

took the advice seriously and has

turned into one of our local MastersCrossFit beasts. Some of his favorite

Max Muscle supplements include

Vit-Acell, Essential Omega and

Iso-X. Here is what he said: “After

a lifetime of living a somewhat

'existing' kind of life, I took back

the control of my life. I lost 80

pounds the good old fashioned

way. I changed to eating quality

food and supplements and started

exercising regularly. I was never

much of a runner, however, I have

now completed a ½ marathon (2hrs.,

19 mins.) and entered 5K races.I regularly compete in CrossFit

style games throughout the Pacific

Northwest. Life is full of choices and

I have made the choice to control my

life instead of life controlling me.”

–Mike Huard, General Manager, MaxMuscle Medford, Oregon

MikeBEFORE

MikeTODAY


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11MAY 2015 ı WWW.MAXSPORTSANDFITNESS.COM

V

V A True Power CoupleIf you thought this looked like two different couples at first glance, we wouldn't blame you. In reality, this

is an amazing transformation by Jim and Robin Wright of Petaluma, California. Jim and Robin are thedefinition of a power couple. They have taken great strides in making health and fitness a cornerstoneof their life! Hats off to them for bringing their A-game daily!– Matt Cooper, Certified Fitness Nutrition Coach

Fit at 50and Beyond!

Jim Johnson, 56, and Coleen

Johnson, 54, from Placerville,

California have been our

customers for more than

10 years now. They startedby bringing in their high

school son for his football

training. After a short time,

they began asking questions

and joined a gym and began

working out. We got them

started on MaxPro Protein

and Vit-Acell. They began

to train for runs and have

now completed numerous

runs at varying distances,

a mud run, and are still

challenging themselves with

new fitness goals. In addition

to MaxPro and Vit-Acell, they

also take MiTor, Krealkalyn and EnduroMax. We have seen Jim and Coleen achieve many

of their fitness goals and are excited to help them achieve their future goals. They inspire

not only their children, but also their grandkids (whom have ran some 5K's and mud runs

with them) to make fitness a part of their lives. They prove that age is just a number and

that if you train hard, eat and supplement correctly and have fun with it, living a fit life is

attainable for anyone.

Here are their fitness achievements and future goals in their own words: "We have run

10 half marathons, 1 marathon, numerous 5K and 10Ks in the past 6 years. We've run a

mud run with our local Max Muscle team. Coleen is now doing a 12-week weight lifting

challenge to build muscle and gain strength. She plans to go on to do more bodybuilding

training after that. Jim plans on running the Santa Rosa half marathon in August. We both

look forward to another mud run this coming year with Max Muscle Placerville's Max

Muscle Mudders team."

– John Meyer, Max Muscle Placerville, California

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

maxmuscle.com

DAVID CALHOUN

INGRI D E GROOTE

ARPANA PRASAD

DEB PROSSER

DON DONA


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JOE'S CORNER

Joe Wells is the founder and CEO of

Max Muscle. He shares important tips for

healthy living and sports performance

every month. Read past columns on

MaxSportsandFitness.com.

SO YOU’RE NOT GETTING any younger, and suddenly you find

yourself middle aged, losing hair,losing muscle, needing readingglasses and basically just slowingdown. And along with all of thesechallenges, you begin to think that your diet must consist of simple foodslike vegetables and easy-to-digestfoods. And while there is nothingwrong with healthy vegetables, don’tminimize your need for protein. In fact you need even more protein

as you age. Did you know there is a

direct correlation to a low protein diet

and losing muscle mass as we age? The

American College of Sports Medicine

(ACSM) suggests that older non-athletic

seniors need approximately 1 gram of

protein per kilogram of body weight per

day. And the current Recommended

Dietary Allowance (RDA) in the United

States is 0.8 grams per kilogram

of bodyweight based on the needs

of young people. Wow, it's actually

higher for older folks. One of the most

devastating symptoms of aging is loss

of muscle mass and protein is the best

way to avoid this!

There is always controversy about

how much protein athletes or active

individuals need to consume and most

experts agree athletes and active

individuals require more protein than

their sedentary counterparts. Higher

amounts of protein are needed to build

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precious amino acids to your body.

We already learned that proteinshould be higher for seniors and with

that logic we can assume that active

seniors involved in endurance and

weight training would need even more

protein. According to a study (Campbell

& Geik 2004; Rosenbloom 2006; ADA

2009), endurance athletes should get

1.2 to 1.4 grams of protein per kilogram

HEY JOE,

how much protein do I need afterage 50?

of body weight per day of protein,

whereas those involved in resistance

training should aim for as much as 1.7

grams per kilogram of body weight per

day of protein.

For example, a 180-pound man would

be 82 in kilograms. So, if he is training

intensely for endurance or weight

training, he will need approximately 1.2

to 1.7 grams of protein per kilogram

of weight, which equates to 98.4 to

139.4 grams of protein per day. Now

if we bump it up a little more because

seniors require even more protein, we

could say it should be 1.4 to 2 grams of

protein per kilogram of body weight and

the daily protein jumps to 114.8 to 164

grams for our senior athletes.

Lastly, it is essential to split the total

intake of protein into 4 to 5 protein

meals per day. This will optimize your

nitrogen levels in your blood and you

will recover faster and maintain a higher

amount of lean muscle mass.

This can sound a little complicated,

but if you stop by your local Max Muscle

VWRUH RXU &HUWL¿HG )LWQHVV 1XWULWLRQ

Coaches will help you get started today!MS&F


15/68

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There is a reason why MaxPro has been the #1 Selling Protein

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MaxPro’s proprietary Super Protein Concentrate™ delivers a

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Concentrate (WPC), Whey Protein Isolate (WPI) and Potassium

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they used to use. We never are and the reason is simple,

MaxPro delivers on its label claim. Millions of satisfied MaxPro

users can attest to this and that’s the true test of the quality of

MaxPro. Try a free sample of one of MaxPro’s seven award

winning flavors at your local Max Muscle store and start

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Max Muscle’s Top Selling Protein For Over 20 Years! *

*Based on Sales in Max Muscle Store Locations

Q U

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I T Y I NG RE D I E N

T S

F R E S H N

E S S G UA RA N

T E E D


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MAX HEALTH

HEALTH BEAT From drinking beer to thwart brain disease (cheers!)to keeping your bones healthy, here are this month'snews blurbs. BY LINDA HEPLER, BSN, RN

Happiness &Bone HealthSure, you take your calcium and

vitamin D to protect your bone health.

But are you happy? According to arecent study from the University ofEastern Finland, women aged 60-70

who are satisfied with their lives havea higher bone density and suffer from

age-related osteoporosis less frequently than do their unsatisfied peers.While the reasons aren’t totally

understood, it can’t hurt towork at improving

your spirits.

Adjusting To Hearing AidsIf you’re struggling with age-related hearing loss but just can’t adjust to thosehearing aids, you’re not alone. Many people who wear their devices for the

first time are troubled by sounds they haven’t heard in ages: wind in the trees,background noises like air conditioners or people speaking a dis tance away.These irritations often cause people to stop using the hearing aids beforethey’ve even worn them for a week. But a study from the University of Missouri-Columbia reported greater success in adjusting to hearing loss if people graduallyincreased both the time of wearing the devices – and the complexity of soundsencountered – over a period of 30 days, rather than using the hearing aids allday from the very beginning.

FACTOID

According to a recent UK study,only one fifth of those with significanthearing loss wear a hearing aid.

Good News for Colonoscopy AvoidersTurning 50 and just can’t face that dreaded first colonoscopy? If

you’re a diehard colonoscopy avoider, you may want to considera new non-invasive colon cancer screening test option for thoseover 50 years old without a family history of colon cancer, said

James Pinckney II, MD, CEO and Founder of Diamond Physiciansconcierge family medicine practice in Dallas, TX. The test, called“Cologuard,” analyzes both blood and stool DNA to detect cancersand pre-cancers in the colon with 92 percent accuracy. Cologuard,which requires a physician prescription, can be done in the privacyof your own home. There is no dietary, medication or bowelpreparation required before taking it.

While most physicians consider a colonoscopy to be the “goldstandard” in testing for colon cancer, 23 million Americans arenot being screened at all. “With the availability of Cologuard,I feel confident that more patients across the country will pursuescreening,” said Dr. Pinckney. Be warned, though, that if the test detects an abnormality, you willneed a colonoscopy for further diagnosis. Learn more about Cologuard at CologuardTest.com.

Fending Off Brain Disease with BeerGood news for those who prefer beer to wine: beer can be

good for your health, too. While most of us have heard of the

beneficial aspects of a glass of red wine, research in the Journal

of Agricultural and Food Chemistry reports that xanthohumol,

a compound found in hops used to make beer, can protect

brain cells from damage and possibly slow the development of

disorders such as Alzheimer’s and Parkinson’s diseases. The same

warning goes for all alcohol, though – a little is good, but a lot is

not better. So nurse that glass throughout the evening.


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MAX HEALTH

Eight out of 10 people will

experience back pain in their

lives. Here is some important

information on why it happens

and what you can do about it!

BY LINDA HEPLER, BSN, RN

ONE MINUTE you’re perfectly fine, and the

next minute, you’re lying on the floor, writhing

with back pain. None of us are immune to an

aching back. In fact, according to the NationalInstitutes of Health, this condition affects 8 out of

10 people at some point during their lives. It can

be either acute, developing suddenly and dissipating

after a few weeks, or chronic, meaning that it has lasted

for longer than three months.

Most lower back pain is caused by mechanical

injury resulting from injured muscles or tendons due

to a strain or sprain, said Kaixuan Liu, MD, PhD, an

endoscopic spinal surgeon practicing in the New York

area. But for those older than 50, the normal aging

process can lead to degenerative changes that affectthe spine. “As we get older, our muscles become

Oh My Aching Back!


19/68


HOW FUNCTIONALMOVEMENTSCREENING CANHELP WITH BACK PAINChris Tomshack, DC, founderand CEO of Health SourceChiropractic and Progressive

Rehabilitation, doesn’t use anold school technique – spinalmanipulation alone – to treathis patients with back painthese days. Instead, he said, “Iuse a progressive rehabilitationprogram that starts with functionalmovement screening.” Functional movementscreening, or FMS, said Dr.Tomshack, is a diagnostic toolto identify muscle asymmetries,tightness and weakness that may

lead to (or already has led to)injury by examining the mobilityand stability of the hips, core,shoulders, knees, spine andankles. The FMS, administeredby a trained health professional,such as a chiropractor orphysical therapist, seeks outpoor movement patterns duringseven different exercises, suchas deep squats and in-linelunges. “It’s an objective way

to evaluate problems, and alsowhen repeated after treatment,provides a measure of progress,”said Dr.Tomshack. After the FMS test, a treatmentplan is developed, he added,which involves functionalstretching and exercises toretrain faulty movement patterns,in addition to deep tissuemassage and chiropracticmanipulation. “When you

combine these treatments, theywork synergistically to reducepain and prevent re-injury,” saidDr. Tomshack. The final step in backrehabilitation is to help peoplewith lifestyle changes, such asbetter nutrition and exercises todo at home to maintain spinalhealth, he added. To find a certified FMSprovider in your area, check outFunctionalMovement.com.

weaker and can’t hold the bones tight

and in alignment,” he explained. The

resulting spinal instability may cause

abnormal curvatures of the spine.

Wear and tear of the structures that

support the spine can also cause a

gradual narrowing of the disc spaces

between the vertebrae as well as

narrowing of the space within the

spine that the nerves travel through,a condition known as spinal stenosis.

And older persons are more prone to

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caused by arthritis and osteoporosis,

added Dr. Liu. All of these conditions

can cause lower back pain.

While we can’t stop ourselves from

getting older – or our spine from

aging right along with us – we can

alter lifestyle habits that trigger the

pain or make it worse, according to

Dr. Liu. “Many every day activities we

do without thinking can make a hugedifference to our lower spine health,”

he said.

Back Pain TriggersHere are some common factors that

contribute to lower back pain:

LACK OF EXERCISE, especially

those that strengthen your core.

Developing strong core muscles in the

hips, back, abdomen and pelvis help to

support the spine, keep it straight and

prevent strains and sprains. Exercises

such as lunges, planks and squats andregimens such as yoga and Pilates help

to strengthen core muscle groups.

EXERCISING TOO MUCH.

While most people know that too

little exercise is detrimental to spine

health, many people don’t realize that

too many repetitions while exercising,

especially while lifting weights or

doing squats, can cause back pain.

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said Dr. Liu, “but be aware when your

body is crying out for a break.”

BEING OVERWEIGHT. The lumbar

and sacral areas of the spine that are in

the lower back bear the largest share

of the body’s load, and even as few

as 10 extra pounds of weight in your

abdominal area can add to that load,

pulling the spine out of alignment.

SITTING TOO MUCH. Sitting is

worse on your spine than standing

or walking, said Dr. Liu, as it

places pressure on spinal discs and

vertebrae. And if you’re sitting in an

uncomfortable, unsupportive chair, itcan force the spine out of alignment.

How Long ShouldI Be on Bed RestFor Back Pain?When your back hurts, it’s

normal to want to lie down.But according to the National

Institutes of Health, too muchrest can make back pain worse.

Instead of taking to your bedfor days, it’s recommended that you limit your rest to a day ortwo to help calm the symptomsand reduce inflammation. Afterthat, moving around by gentle

stretching and walking canhelp you get better. As

for your workout – wait fortwo or three weeks to resume

vigorous activities.


20/68


SHOULD YOU HAVE SURGERY?You’ve done everything your doc recommended: the tests, physical therapy, exercisesand pain medications – and still, after six months, you’re experiencing back pain. Should you consider back surgery? Not necessarily, according to David Hanscom, MD, a Seattle-based orthopedic spinesurgeon. “Spine surgery should only be considered for specific structural problems, andmost back pain is not related to a structural problem,” he saidInstead, explained Dr. Hanscom, author of “Back in Control, A spine surgeon’s roadmapout of chronic pain,” the pain is often either a result of injured soft tissue (muscles orligaments) supporting the spine, or, in the case of many chronic back pain sufferers, a

permanent neurological problem – Mind Body Syndrome – that has evolved from thepain itself. To explain how pain can actually cause more pain, Dr. Hanscom likens it to learningto ride a bike or learning a new athletic skill. “When the brain is hammered with thesame pain impulses day after day, week after week, it becomes more and more efficientin processing them,” he said. In other words, continuous pain impulses from your back eventually causes paincircuits to become imbedded in the nervous system, to the point that even if the pain itselfhas abated over time, you experience it as the same – or even greater – because yournervous system has memorized the pain circuit. An example of this, said Dr. Hanscom, is“phantom limb” pain, a condition in which a person whose limb that has been amputatedcontinues to feel the pain even after the damaged or diseased limb that was causingdiscomfort has been removed. It’s a reminder, he explained, that the brain is an extremely

complex and sophisticated computer which is programmable. And it’s not only the pain that your brain programs, said Dr. Hanscom. It also programsnegative thoughts related to pain, which intensifies pain. Finally the situation is madeworse by the side effects of pain and negative thoughts: anxiety, sleep issues and anger.

The answer, according to Dr. Hanscom, is a “defined organized comprehensivecare” program that revolves around education about the problem, management of sleepand stress, short-term medications, physical conditioning and actively working on ahealthier life outlook. Through tackling all of these things at once, you can calm down aturbocharged nervous system, “reprogram” your brain – and make a full recovery.Hanscom’s program is a result of both having experienced debilitating back pain himself,along with years of working with patients having pain. “It continues to evolve over time,”said Dr. Hanscom, who has presented numerous seminars and workshops on the definedorganized comprehensive care program. To learn more, log on to Back-in-Control.com.

Try taking a break every half hour or

so and walking around for a minute or

two.

BEING STRESSED. Stress causes

muscular tension in the lower back,

which can trigger pain. And stress also

lowers your tolerance threshold to pain,

making it seem much worse. Managing

your stress through stress management

techniques, from walking to therapy,will help to control your back pain.

What To Do?What to do if you have back pain? Most

often it resolves within a few weeks

using at-home remedies such as over-

the-counter pain medications and rest,

noted Dr. Liu. “But if it doesn’t go away,

if it keeps you up at night or if you

have weakness, numbness or pins and

needles in your extremities, it’s best to

see a medical professional.”

Techniques to diagnose the causeof your back pain, such as x-rays,

MRIs or CAT scans, can help guide the

doctor toward an individual treatment

plan. The good news? Most back

pain – more than 80 percent – can

be alleviated without surgery, said Dr.

Liu. “Even if you do need surgery for

a structural problem of your back,”

he added, “it can often be done with

advanced technology through a scope,

which causes less trauma and pain.”

MS&F

HOT OR COLD?It’s a continuous debate – should you use heat or cold to relievesymptoms of back pain? Most

experts say that it depends uponthe type of pain. If your back

pain is related to an injury likea strain or sprain, cold works

best for a day or two to reduceinflammation. After that, heat willhelp to relax and soothe muscletissue. For those experiencing

chronic pain, heat will work best.


21/68


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MAX FITNESS

GREAT DAYS aren’t given, they are chosen and

created. How you start your day sets the tone for

how the rest of your day will go. Whether

you flow or struggle is simply a

choice that is made the moment you

wake up. This is in accordance withSir Isaac Newton’s law of inertia: in

the absence of forces, a body at rest

will stay at rest and a body motion will

remain in motion.Set your body and mind in motion

with positive thoughts and healthy

habits to create an upward spiral of

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with a smile on your face. Here are some

proven healthy habits that can shift your

day, your health and your outlook on life from

average to extraordinary.

1Breathe, Set Your Intention and Visualize A few cleansing deep breaths can be a like a

morning cup of coffee for your brain and body. As

you breathe, set an intention for your day. In The

Power of Intention , self-empowerment author and

psychologist Dr. Wayne Dyer writes that “intention is

not something you do, but rather a force that exists

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power that can carry us.” This universal power can

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challenges and obstacles with ease.

An example of an intention is to say, “It is myintention to be kind, calm and compassionate in

all of my words and actions today.” As you set

your intention, inhale through your nose. This

stimulates the olfactory nerve, which triggers the

parasympathetic nervous system. This provides

stress relief, while simultaneously giving the brain a

big hit of oxygen to stimulate energy production.

Exhale out any thoughts that may be blocking you

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slow deep breaths.

Next, visualize how you would like your day to go

and how you would like to feel. Make your vision as

vivid and real as possible. A visualization practice can

Here are five things you can do every morning to start yourday out right and boost health and longevity.

BY KELLY GONZALEZ, MS

Find Your Morning BlissMentally Fit:

P h o t o b y J a m e s P a t r i c k .c o m

Julia Kelly, 52This month's cover modelshares some thoughts:

MORNING ROUTINE:

I’m up by 5 a.m. (in bed by 9 p.m.).First, gratitude… then coffee and halfa teaspoon of coconut oil. A few bigglasses of water, then a workout or ajog/walk, then breakfast – cinnamon-spiced egg whites with oatmeal andsugar free maple syrup, or a chocolaterice cake with peanut butter and a

protein shake, or a Quest bar.FITNESS REGIMEN:

Mix it up and keep moving! I listen towhat my body needs – when I tunein, it becomes very clear how I need tomove and what I should eat.

DAILY SUPPLEMENTS:

Daily vitamins (senior women’s formula for increased cal cium and less ir on),BCAAs if I’m working out hard, and fiber.

FIT AT 50 THOUGHTS:

Being holistically well is very importantto me now. ... When you feel amazing

from the inside out, there’s almostnothing you can’t accomplish. I like tocall it FABS… I strive for flexibility,

agility, balance and strength, bothphysically and emotionally.


23/68


help you organize your tasks for the

day and keep balanced and focused.

2Drink Lemon Water Our bodies are made of about 75

percent water. After 7-8 hours of restful

sleep, it’s important to hydrate thirsty

cells. Twelve to 16 ounces of warm

water with a half fresh squeezed lemon

helps detoxify the body, preps thedigestive system for a healthy balanced

meal and aids in elimination.

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adding 2 teaspoons of apple cider

vinegar to your cup. Studies show that

it can help detoxify the liver, which

in return can help you burn more fat

around the clock.

3Engage in Mindful Movement We are constantly evolving. Your

body will feel different each day

depending on the activity or inactivity

of the previous day and weeks. Starting

your day with mindful movement like

joint mobility exercises such as neck

circles, shoulder rolls, hip openers

and squats can help send nutrient rich

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to the joints. This can help you move

freely and feel refreshed and renewed.

Other ways to get moving include light

stretches, a yoga sequence or walking.

Aim for at least 5 minutes of movement

every morning to set your body in

motion.

Head Outside! Researchers found that thosewho exercised outdoors showed animprovement in mental well-being,reported feelings of stress-relief andgreater satisfaction and enjoyment.

A study in the Journal of ExerciseNutrition and Biochemistry foundthat exposure to exercise and naturalsunlight in the morning improvedsleep related hormonal responses andquality of sleep.

According to an article publishedin Environmental Health Perspectives,natural sunlight boosts vitamin Dproduction, aiding in proper boneformation and prevention againstosteoporosis. It also increases bloodlevels of endorphins, and may helpprevent autoimmune diseases “throughthe upregulation of cytokines andincreased activity of T regulatory cellsthat remove self-reactive T cells.”

5 -Minute Joint Mobility RoutineFeeling stiff, achy and sleepy when you roll out bed? Try this joint mobilityroutine to loosen up and move with ease.

Neck CirclesBegin standing tall with your feet shoulder-width apart, slight bend in

the knees, navel drawn in, hips tucked under, arms resting at your sides,shoulders rolled back, and neck in line with the spine. Perform the first repetition on each side slowly. Drop chin to chest, slowlyroll right ear over right shoulder, gently drop head back, slowly roll left earover left shoulder, gently come back to center. Smooth it out. Perform 5repetitions in each direction.

Alternating Arm BackstrokeKeep your arms straight, elbows locked as you lift one arm up straight out infront of you and slowly circle it backwards. Try to avoid rotation in the torso.Keep your hips square, shoulders packed down, and attempt to get yourbicep close to the ear at the top of the movement. Repeat on the other sideand keep alternating for 5-10 reps per side.

Cat CowOn all 4’s (hands shoulder-width apart, knees hip-distance apart) inhale as you sway your back dipping the navel towards the ground, crown of thehead and tailbone up, exhale as you round out, pulling belly button towardsthe spine, separating your shoulder blades and bringing your chin towards your chest. Complete 5-10 repetitions.

NOTE: If you have sensitive knees, you can perform this standing byopening up your arms and chest with an inhale, rounding out, bringing the

arms together in front with an exhale.

Spinal RotationStand tall with feet hip-distance apart, hands clasped at your sternum.With your knees softly bent, hinge over at the hips. Keep hips neutral as you begin to circle the torso to the right, to the left, and back to a foldedposition. Go slow. Perform 5 repetitions in each direction.

Hip Openers with Deep SquatDeep Squat: Start with your feet slightly wider than hip-distance apart.Bend the knees and sink the hips back as you lower down into a squat.

Keep your chest lifted, neck in line with the spine. The goal is to sink yourhips as far down towards your heels as possible while not letting your kneesdrift over your toes and keeping your chest lifted. Drive through the heelsand return to standing.

Hip Opener (Right Leg): Draw the knee up to hip height, thigh parallelto the ground. Externally rotate the thigh back to open up the hip (inner thighshines forward). Tap the ball of the foot to the ground. With the knee bent,bring the leg up to your side and internally rotate the thigh to come back tothe start position.

Perform a deep squat and repeat the hip opener on the left side.That’s 1 rep. Complete 5 repetitions.


24/68


4Eat Protein at Breakfast According to a study in the American Journal of Clinical

Nutrition , participants who ate a high protein breakfast

reported fewer sugar and fat cravings later in the day. Eating

a protein-rich meal can also put a pep in your step since it

stimulates the release of the neurotransmitter dopamine,

which helps enhance alertness. A meal rich in carbohydrates

can have the reverse effect as it releases serotonin, which

promotes relaxation and drowsiness.

Aim for 20-30 grams of protein from sources like eggs,meat, nuts and seeds, or cold-processed whey or plant

protein powder at breakfast for fewer cravings and brain

power.

5 Express GratitudeGiving thanks for friends and loved ones, the food on

your plate at breakfast, your health and positive aspects of

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When you’re going through tough times, give thanks for the

new day and opportunity to continue to grow and evolve

in body, mind and spirit. Walking out the door with positive

thoughts radiating from your being brings more joy to you,

others and the world.

CONCLUSION

A health-conscious morning routine may not turn every day

into a complete fairy tale, but it may help you feel strong,

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you a curve ball.MS&F

Boost Productivity Do you roll out of bed and try to make

breakfast, check email and talk on the phonesimultaneously? Researchers at MIT have reported thatit is actually impossible for our brains to multi-task. Wecan’t focus on more than one thing at a time, but wecan shift from task to task with great speed. Studieshave shown that the frontal lobe, that part of the brainresponsible for important tasks and problem solving,decreases with age.

According to Psychology Today , “too much informationfreezes your brain’s dynamic frontal lobe capacityto engage in clear thinking and discerning decision-

making. You and your brain get overwhelmed by toomuch information.” This not only causes stress, but maypossibly drain your will power reserve.

Some experts believe that willpower is like a muscle.It gets worn out if overused throughout the day.Advice from author of The 4-Hour Work Week andproductivity guru, Tim Ferriss, is to ask yourself, “If thisis the only thing I accomplish today, will I be satisfiedwith my day?” Figure out what that task is each daythe night before and set the intention to get it doneearly, discipline yourself to focus on the important and

relevant information and discard the rest.

“When you arise

in the morning, think of

what a precious privilege it

is to be alive – to breathe,

to think, to enjoy, to love.”

–Marcus Aurelius


25/68

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26/68


MAX FITNESS

e last thing you want when you get back into working out (oranytime for that matter) is aninjury. Here's how to avoid injuryand some great exercises to try!

BY STEPHANIE DORWORTH, PT, DPT, MTC, CPT

WITH SUMMER upon us, I am sure

you have a few health and fitness

related goals written. I am also positive

getting injured is not one of them.

None of us go to the gym with the

intent of getting hurt. Yet that happens

more often than you would think. As

a physical therapist, I see this every

day and the majority of the time it isto people 50+. Why is that? It is not

solely because of age. Other likely

causes include a lack of warm-up, poor

posture, not strengthening through a

full range of motion, lifting too quickly,

progressing too quickly and/or poor

flexibility – all of which are preventable

with proper education and practice! So

let’s look at those in detail:

WARM-UP: An active warm-up is

crucial for you to begin your workout

with warm muscles and a strong mind-

muscle connection. Static stretches

should not be performed pre-workout.

Instead, perform 3-4 sets of 7-12 reps

of a compound exercise that targets

the muscle group you are working out

that day. Be sure to fully shorten the

muscle group in 2 seconds, hold that

contraction for 3 seconds, and then

slowly return in 2 seconds. This step

becomes increasingly important asyou age.

Exercise

for Injury Prevention

HAVE GOOD POSTURE: In today’ssociety, many of us are computer

magnets, which results in muscle

imbalances. Commonly, the head is

forward, the shoulders round, the

front chest muscles shorten and the

back muscles weaken. So we therefore

have an imbalance where the anterior

muscles are short and the posterior

muscles are elongated and weak.

Before you begin any exercise, make

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aligned, shoulder blades squeezing

together and abdominals bracing.Lifting weights with bad posture and

form is the main cause of gym-related

injuries I see in my clinic.

STRENGTHEN THROUGH A FULL

RANGE OF MOTION: A huge

mistake many people make is they

strengthen through only 50 percent of

the range of motion (ROM), so they

are doing their muscles a disservice!

Many recent research studies show

strengthening through a full range is

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McMahon published a study comparing

strength gains in participants who

PHOTOGRAPHY BY JAMESPATRICK.COM


27/68


performed their squat, leg press and

leg extensions with a full ROM (0-

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a short ROM (0-50 degrees of knee

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Four most common injuriesin people ages 50+ and how to prevent them:

Turn the page for 12 exercises for injury prevention.


28/68


1. Band Shoulder External Rotation At SidePlace a towel inside your elbow, pull the band outwardwhile keeping your elbow bent at 90 degrees.Purpose: Strengthens the RTC muscles

2. Band Reverse FlysStand and hold the two ends of the band with yourpalms down and elbows slightly bent, protract (round)your shoulders, and then draw your elbows backwardslightly (do not bring the arms behind the body

though).Purpose: Strengthens the posterior (rear) deltoids

3. Bench W’s with DumbbellsLie on your stomach on an incline bench holdingdumbbells, squeeze your scapula back and lift yourarms into a “W.”Purpose: Strengthens the scapular stabilizers andtrapezius muscles

4. Forearm Planks with ScapularProtraction/RetractionStart in a traditional plank position, then go fromprotracting (rounding) your scapula to retracting(squeezing) them together.

Purpose: Strengthens the scapular stabilizers,trapezius muscles and abs

5. Bird DogsOn your hands and knees, slowly raise one arm withthe opposite leg while keeping your back in a neutralposition.Purpose: Strengthens the abs, back extensors, glutes

6. Side Plank with Hip AbductionIn a side plank with your top arm on your hips, your

top foot should be dorsiflexed with your toes pointing

Top 12 exercises for injury prevention: This program can be done every day.


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down to the floor (to internally rotate the hip), andthen raise your top leg up while maintaining theplank.Purpose: Strengthens the abs, scapular stabilizers,lower back muscles and gluteus medius

7. Stability Ball BridgesLie on your back with your legs straight and calves onthe ball, arms reaching up to the ceiling, then lift yourhips up while staying balanced and levelPurpose: Strengthens the abs and glutes

8. Chops with Medicine BallStart in a sumo squat position holding the ball near one

foot, then straighten your legs as you lift the ball to theopposite side and overhead, keeping the belly buttonpulled in toward the spine to support your spine.Purpose: Strengthens the abs, obliques, legs and is functional lif ting practice

9. Lateral Neck StretchPull your head to one side while holding onto a seat/ bench and leaning toward the opposite side beingstretched.

10. Foam Roller Chest StretchLie on top of a long foam roller with feet on theground, arms in a “T” outstretched on the ground.

11. Piriformis StretchLie on your back and pull one leg’s knee and ankletowards the opposite shoulder.

12. Hamstring StretchLie on your back with both legs straight, then pull oneleg towards you while keeping the knee straight andthe foot flexed.

Perform each strengthening exercise for 3 sets of 15 reps. Perform each stretch 2x for 30 seconds.


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MAX FITNESS

A WATER AEROBICS class can be a

perfect alternative to an intense workout

in the gym. By performing exercises in

the water, they become low impact and

perfect for people who are getting older

or recovering from joint injury.

For example, when in the water,

stretching allows you to achieve greater

range of motion with minor resistance.

The water’s natural resistance surrounds

your joints as you perform the exercises,

making it safe for people of all ages.

According to the United States Water

Fitness Association, even if you havenever worked out in the water before,

performing water aerobics can provide

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The water offers 12 to 14 percent more

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31/68


the right class is important. According

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classes in water aerobics:

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or permanent disabilities and/or

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trainer.

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these sessions.

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MAX CHAMP

Life Lessons

WHEN I WAS ASKED WR ZULWH DQ DUWLFOH DERXW VWD\LQJ ¿W DIWHU P\ PLQGLPPHGLDWHO\ ZHQW WR WKH VWURQJHVW ¿HUFHVW SHUVRQ , NQRZ WKH PDWULDUFK RI P\IDPLO\ P\ EHDXWLIXO JUDQGPRWKHU -HDQ 1HGULJ ZKR LV \HDUV ROG 6KH KDVQHYHU EHHQ RQ D GLHW 6KH KDG ¿YH FKLOGUHQ ZDV PDUULHG WR D VZHHWV ORYHU IRURYHU \HDUV LV DQ DPD]LQJ FRRN DQG VWLOO ZHDUV WKH VDPH VL]H QRZ WKDWVKH GLG ZKHQ VKH ZDV P\ DJH

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For the Fit After 50 issue, Jenny shares the lessons she learned from her greatest role model: her grandmother. BY JENNY BROERS

P hot o by JamesP at r i c k .c om

Jenny Broers won the2014 MaxForm LifeChallenge and nowshares her successtips with you! Findout more about her

and others online atMyMaxMuscle.com.

Check out Jenny's monthly

video blog onMaxMuscle.com!


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AVAILABLE EXCLUSIVELY AT:



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attack deep fat stores through multiple pathways by stimulat-

ing both white and brown adipose tissues†. LipoRED is

targeted fat loss designed to help you quickly shred fat to

transform your body into peak physique. LipoRED isavailable exclusively at Max Muscle Sports Nutrition.

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TAKE THE TEST at

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When preparing to ignite, I want the most advanced pre-workout technology available,

—Chris Ford, Physique Athlete

COMING SOON!

Three Reasons FBX 2.0 is the best and

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available today:

No other pre-workout formula delivers clinicallyvalidated doses of these three key patented

ingredients in these amounts. Use FBX 2.0

before your next workout and feel the difference

for yourself.

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nationwide. Find the store nearest you at

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1.5 grams

AGMass™ Agmatine Sulfate ,

to support N.O. synthesis as well as

cardio and neuro transmitter functions

3.2 grams

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MAX RESULTS

FITAFTER FIFTYAfraid you are too old to have the fit

body you’ve always wanted? Don’t let

age define who you are or how fit you

can be. We interviewed these awe-

inspiring Max Muscle Sports Nutrition

customers who are all older than 50,

proving that age is just a number. You

can be as fit as you want to be! Just never

stop moving! Show others that being fit

after 50 proves anything is possible!

Modeling a Healthy LifestylePatricia Bowles has been a lifetime fitness fan andgrew up in a progressive family where her parents

were members of the first gym in her hometown back

in the 50s! Eating fresh foods and lean meats, getting

plenty of exercise and always keeping a fierce eye on

her fitness and health has helped this dynamic model

and business owner never waiver from her ideal

weight by more than a few pounds.

Patricia shares this lifelong commitment with her

clients through her business, Patricia Bowles Modeling

(PatriciaBowlesModeling.com) and tries to serve as a

role model to those just entering the business.

She is quite passionate about her fitness world and

gives healthy living and an appreciation for a good

workout credit for helping her deal with the challenges

of providing long-term care for her husband. During his

career with the U.S. Marines, he suffered a brain injury

that has caused him to have dementia and Alzheimer’s

disease. During these past challenging 11 years, the gym

has provided Patricia with a much needed healthy outlet

for stress. She encourages everyone to make healthy

living a lifestyle!

Patricia Bowles, 77Residence: Lake Ridge, VirginiaMM Home Base: Max Muscle Manassas, VirginiaMM Supplements: Essential OmegaSports: Running, fitness classes, competing in Gold’sGym Challenges and weight lifting

Photo by Statements Photography


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Loving the Mud Runs5LFN )R[ IRXQG 0D[ 0XVFOH WZR \HDUV DJR DIWHU ¿QDOO\ ZLQQLQJhis weight-loss battle and trimming an amazing 54 pounds

from his frame in three months. He had learned about healthy

nutrition and incorporating cardio workouts on the treadmill.

Encouraged by his initial success, he added weight training

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months. Diagnosed as pre-diabetic, Rick knew he had to make

serious lifestyle changes and he did. The more he started

moving, the more the excess weight started to fall off and the

better he felt.

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on building lean muscle and enjoys training at the gym six

days a week and would not dream of missing a workoutbecause it makes him feel so good.

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tried a local mud run last fall and discovered he loved it.

Head held high, Rick has a new attitude and a new body and

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everything about his life.

Rick Fox, 51Residence: Placerville, CaliforniaMM Home Base: Max Muscle Placerville, CaliforniaMM Supplements: MaxPro, MaxxTor, Max Men’s Multi,Max Glutamine, 2TX, A.R.M., FBXXXSports: Down and Dirty Mud Run, scuba diving and kayaking;now training for the Tough Mudder and a Half Marathon in 2015

Linda Lou Graybeal, 71Residence: Oswego, OregonMM Home Base: Max Muscle Tualatin, OregonMM Supplements:

MaxPro Natural VanillaSports: Tango dancing, power lifting and walking

World Record Setting Power LifterAccording to Max Muscle Tualatin, Oregon franchisee Reginald Lee, LindaGraybeal is a 71-year-old APA-WPA world record holder who has a story totell, and it is quite a story proving anything is possible at any age! Frustrated with ongoing problems with severe pain, nerve damage anddysfunction in her right arm, Linda sought out professional help and engagedtrainer Kyle Young of Boom Fitness to help her rehabilitate her arm and buildstrength. The hard work in the gym paid off and in two years, Linda realizedshe had successfully not only rehabbed her arm but also achieved overallstrength.

Looking for a new goal to stay motivated, her trainer suggested shecompete in an upcoming power lifting competition. She took the challengeand competed in June 2014 in the Portland, Oregon APF-AAPF PrimalStrength Fest and took home several state and American records.

Setting the bar even higher, Linda competed in October 2014 in theAPA-WPA Elite Fall Classic and added World Record to her impressive list ofsporting accomplishments. To date her best full power competition scores are:• Squat — 99.2 lbs• Bench Press — 66.1 lbs• Dead Lift — 143.3 lbs• Total — 298 lbs Linda said she gets fired up for competitions by listening to her favoriteworkout song, Girl On Fire by Alicia Keys! This 71-year-old tango dancing,

power lifter girl is on fire!

P h o t o

b y

R u s s e l l J .

Y o u n g


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What If You Can Help Fuel TheNext Great Olympian?

Now is the Time to turn your passion into profit and capitalize on the rapidly growing Health & Nutrition market! The Max Muscle

Sports Nutrition store ownership program enables you to find the strength within by benefitting from a franchise with over 20 years experience in the nutrition industry.

We’ve created a simple turnkey operating system featuring exclusive territories, a comprehensive supplement & nutraceutical line, proprietary nutrition planning & body

composition services, as well as extensive national & local marketing support. With initial and ongoing training & education as well as a reduced start up cost,

now is the time to open your own Max Muscle store TODAY!


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He Took A ChanceThree years ago after an emotional divorce, Joey Silva found himself in a deep depression and desperatelyneeding something positive in his life to provide a healthy outlet. At 54, and father to 7-year-old Marcio, Joeyalso wanted to model a healthy lifestyle and teach his son the importance of good nutrition and exercise.It was then that Joey was encouraged to challenge himself to compete in a physique competition. Alwaysphysically active, his concern was that at over 6 feet tall but only 169 pounds, he thought he just wasn’t bigenough to compete. Others could see the possibilities and encouraged him anyway. “Listen carefully to theconfidence that people have in you. People will have more confidence in you than you do in yourself,” Joeysaid about this experience. “Take a chance, what do you have to lose? What you are doing isn’t working!” Joey took a chance and now three years later he’s proving that it can be done. Starting at 169 poundsthree years ago, he now competes at 195-200 pounds. Now sponsored by International Fitness of Medford,Oregon, he trains with Jack Friend of Northwest Muscle and Joey of Central Point, Oregon has competed ineight shows in the past three years.

Max Muscle Medford, Oregon introduced him to quality supplements that help him achieve great results onstage. Joey credits MaxxTor with helping him take two inches off his waist for his upcoming competitions and

relies on favorites like MaxPro, 2TX and Emerge on a regular basis. Now hooked on his new healthy lifestyle, Joey uses it regularly to share with Marcio how dedication,discipline and hard work can help you achieve your dreams. At only 7 years old, Marcio already understandsthe importance of eating his vegetables, and he practices posing with his dad! In 2014 alone, Joey earned three first place finishes at the Iron Man, Emerald Cup and the Oregon StateChampionships, all in the Masters Physique category, and he focuses on trying to give back to the communitythat encouraged him to take a chance. He’s earned his physical trainer certificate and readily shares hisknowledge with others interested in starting their own fitness journey. He quickly tells people, “Don’t be afraidto fake it 'til you make it!”

Joey Silva, 54Residence: Central Point, OregonMM Home Base: Max Muscle Medford, OregonMM Supplements: MaxxTor, MaxPro, 2Tx, EmergeSports: Tennis, wake boarding and teaching boxing. He is competing in thePacific Coast on May 2 and the Cascade Classic on May 23.


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TEST YOURSELF NOWINSTORE OR ONLINE AT MAXMUSCLE.COM

Take this Quick & Easy Test to Find

Out how your Fitness Agecompares to your Real Age!

FIND A STORE AT MAXMUSCLE.COM


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MAX SPOTLIGHT

LARRY WILCOX , 58, from Oregon

City, Oregon has been sharing hisown special brand of healthy livingwith customers for eight years. As aMax Muscle franchisee since 2007,Larry has spent years cultivatingrelationships with his clients andhelping people adopt a healthylifestyle. The first thing he suggests tocustomers is a daily cocktail that isdesigned to jumpstart their day in amega healthy way! It’s Larry’s Elixir for

Life and not only does Larry swear byit, but so do his clients!

Get Educated, Not SoldWhen a new client walks into Larry’s

store he greets them with a big smile

and asks what brought them in. The

number one complaint is fatigue. He

has lots of people ages 40 and older

coming in searching f

MAY 2015 MAX SPORTS & FITNESS [FIT AFTER YOUR 50'S]

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Transcript of MAY 2015 MAX SPORTS & FITNESS [FIT AFTER YOUR 50'S]