october 2011 max magazine
TRANSCRIPT
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2011MAXFORM
CHAMPDON DONAIS A NEW MAN
FREE!Compliments of:
THE
SCOOPONSUCRALOSE
(Is it safe?)pg. 51
OCTOBER 2011 www.maxmuscle.com
AWESOMEOATMEALTaste-Great Tips
HardcoreMoves
To GetAmazing
Legspg. 26
5
FEEL GREATIN YOUR SKIN
POST-WEIGHTLOSS ANSWERSpg. 44
GET ABETTER
PUMP!pg. 58
WAYSTO DEALWITH PAIN
23
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MAX MUSCLE Customers get results!Check out the
2011 MaxFormation Top 25!
See their stories and more online at
maxmuscle.com! With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
www.maxmuscle.com
with a MAX MUSCLECustomized Nutrition PlanThe gym is full of people who work out every single day
and are still not meeting their goals. The most
important part that is often overlooked
is proper nutrition.
A MAX MUSCLE customized nutrition
plan is the only proven way to get results
every time. A Certified Fitness Nutrition
Coach will tailor the right plan
specifically for you. At MAX MUSCLE, you will
be able to benefit from the knowledge of our team ofexperts. Visit a MAX MUSCLE store and get started
today. At MAX MUSCLE, our goal is getting you results.
Deanne lost 36 lbs!
Charles lost 64 lbs!
Erin lost 55 lbs!
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WWW.MAXMUSCLE.COM OCTOBER 2011
30 Hush That VoiceOur overbearing and at
times, overly protective,
inner critic could be keep-
ing us from achieving our
fitness goals. Here's how
to control it.
32 Aesthetics WorkoutGuys: don't just focus on
your pecs and arms. Here
are some tips and three
different workouts to help
you become an "X" man.
IMAGE36 Smile Pretty
A teeth whitening proc-
edure that will have you
flashing a toothy grin.
38 Support It!Fight back with products for
purchase that contribute to
one of women's greatest
enemies: breast cancer.
/#4/"%2s)335%
26
32
CONTENTS
HEALTH18 Be Pain Free
If you suffer from chronic
pain, then you know how
debilitating and sometimes
depressing it can be. Here
are 23 ways to deal with
chronic pain...naturally!
COVER STORY22 MaxForm Champ
Don Dona lost just over108 pounds and 18 percent
body fat during Max
Muscle's MaxForm 2011
contest. Find out how.
FITNESS26 Best Legs Workout
Max Muscle's Best Legs in
America winner reveals a
hardcore workout to blast
your legs. Are you ready?
22
18
40 Fall FunNew products coming this
fall to make you beautiful.
42 Gear UpProducts every guy
should have to be a
stud at the gym.
44 Saggy SkinIf you've lost a lot of weight,
you might be dealing with
saggy, baggy skin. Here are
some helpful solutions.
NUTRITION46 Bikini Kitchen
Fall is in the air and
this delicious squash
soup is a must!
48Yummy OatmealOatmeal provides complex
carbs and is a staple in a
healthy diet. Here are some
ways to perk up this classic
breakfast.
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3OCTOBER 2011WWW.MAXMUSCLE.COM
COVER STORIES
Cover Photography:Bruno, www.snapthepicture.com
Model:Don Dona,
Max Muscle's 2011 MaxForm
Life Challenge Champion
Make-up:Kaia Bellancawww.KaiaBellanca.com
Check us out
online at
maxsportsandfitness.com
48
46
51 Sugar Sweet & SafeArtificial sweeteners
have gotten a bad
rap, but you shouldn't
fear sucralose.
We dug deep to find out
if it is safe ... and it is.
CUTTING EDGE56 Liquid Nutrition
Max Muscle has an exciting
line up of liquid vitamin
supplements. Find out which
one best suits your needs.
COLUMNS14 Forever Young
28 Better Life58Ask Dr. Harvey
For more information or to find the store nearest you, visit us online at
maxmuscle.com
with the Best in Concentrated
Liquid Nutrition!
VIT-ACELL Anti-Oxidant formula
gives you a high potency, great
tasting way to get your daily
nutrition. VIT-ACELL Anti-Oxidant
provides 100% or more of the
Daily Value of 13 essential vitamins
and over 60 major, trace and
ultra-trace minerals, beneficial
anti-oxidants and other keynutraceuticals. This formula provides
you everything you need to support
athletic performance, muscle growth
and recovery, as well as great
overall health.
For that extra punch, VIT-ACELL
Anti-Oxidant contains a combina-
tion of healthy fruit concentrates
and extracts with each fruitcontributing its own unique blend
of powerful anti-oxidants and
beneficial phytonutrients for overall
health and immune support.
AVAILABLE EXCLUSIVELY AT:
2011MAXFORMCHAMPDONDONAISANEWMAN
FREE!Compli ments o f:
THESCOOP
ONSUCRALOSE(Isitsafe?)
pg. 51
OCTOBER 2011 www.maxmuscle. com
AWESOMEOATMEALTaste-GreatTips
HardcoreMovesTo Get
AmazingLegspg. 26
5
FEEL GREATINYOUR SKIN
POST-WEIGHTLOSSANSWERS
pg. 44
GETABETTERPUMP!
pg. 58
WAYSTODEALWITHPAIN
23
Having a difficult timegetting all your nutrients?Try one o f M ax Musc le' sVit-Acell liquid vitamins!
56
IN EVERY ISSUE4 Editors Note
8 President'sPoint
10 Contributors12 Feedback16 Health Update62 Hot Picks
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WWW.MAXMUSCLE.COM OCTOBER 2011
IF I COULD figure
out exactly why we
often hold ourselvesback from achieving
what we dream of
doing and being, I
would be a billionaire.
We are our own worst
enemies at times.
Whether it's health,
fitness or career goals,
many of us want to
make changes, but we
sabotage our efforts,
we get lost, we fail.
But not Don Dona, this month's cover model and winner of
Max Muscle's 2011 MaxForm Life Challenge. He may havefallen short of his goals before through failed attempts at
achieving his New Year's resolutions, but this time, he took the
bull by the horns. And he finally did it. But he couldn't have
done it without getting the right knowledge.
Knowledge is power. If you don't know how to achieve
something, you certainly will never achieve it. You may have
a dream, a goal, an idea, but if you don't have a map of how
to get there, then you may as well keep on dreaming. How
rewarding is that? Not very.
At 45, Don found the knowledge he needed from the experts
at Max Muscle Sports Nutrition. As a result, he lost just over
108 pounds, a foot and a half (18.5 inches) in his waist and
more than 18 percent body fat. He is thinner today than he washis senior year in high school!
Don's results are beyond astonishing and inspiring. He
finally lost weight the right way with a proper diet of nutritious
foods and helpful supplements, as well as a dedicated workout
regimen. Now he's sporting a chiseled physique and a whole
new outlook on life. To him, anything is possible. So when he
hears overweight people giving all the excuses that he used to
give, he may "get it," but it still blows his mind because now
he's tasted the good life. He's ditched his oversized T-shirts
and gym shorts, the negative self-esteem and depression. Ask
anyone who knows him and the two biggest words they use to
describe him is "happy" and "confident." Read more about his
MaxFormation journey on pages 22-25.
If you are struggling with weight loss, this issue is a must
read from cover to cover. We have literally packed these pages
with tons of information to help you on your road to success.
Just go for it. And don't look back.
Until next time,
LaRue Novick is Editor in Chief and Creative Director
of MS&F Magazine. E-mail her at [email protected].
LaRueNovick
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
Your Solid
Nutritional
Foundation
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2TX is Amazing... I have more strength, more
energy, more endurance and more drive!
If you're a man over 40, you've got to try
2TX TODAY!*
50 Year Old Chris Johnston,
VP of University Development, 2TX Advocate
BEFORE AFTER
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
*Chris Johnston's results are not typical. Chris used 2TX as part of a comprehensive nutrition program
that included healthy eating and exercise.OFFICIAL PRODUCT OF THE $25K MAXFORMATION
LIFE CHALLENGE. BE GREAT!
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With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
www.maxmuscle.com
Don Dona2011 MAXFORMATION CHAMPION
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ADVANCED FAT BURNING
(For Experienced Athletes, Lifters, Trainers ONLY)
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2011 MaxForm Life Challenge Champion Don Dona lost 108 lbs. and 19% bodyfat.Now it's your turn. Get started early this year! Read on and check out the specials on
the Max Muscle supplements that will help you get on your way to a new you!Be Great
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WWW.MAXMUSCLE.COM OCTOBER 2011
Sean Greene is president of Max Muscleand executive editor of 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 Novick
Science Editor Phil Harvey, PhD, RD, FACN
Copy Proofreader Tariq Ahmad
Max Sports & Fitness Magazine210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandfitness.com
Max Sports & Fitness Magazine is published monthly by Joe
Wells Enterprises, Inc. and may not be reproduced without express
written permission, all rights reserved. No liability is assumed by Joe
Wells Enterprises, Inc. or Max Muscle regarding any content in this
publication. It is vital that before implementing any diet or exercise
routines, you must first consult with a qualified physician.
Max Muscle is not responsible for advertiser claims. Joe Wells
Enterprises, Inc. and Max Muscle do not promote or endorse the
use of steroids or other illegal substances. For more information
concerning diet and nutrition, recalled products, steroids and other
related products and issues, please visit the Federal Food and Drug
Administrations Web site at www.fda.gov.
We reserve the right to refuse advertising without explanation.
Contributing Photographers
Lisa Maiorana Abby Hoeffner Maria Adelus
Linda Hepler Joe Wells Lisa Moretti
Ali Van Heusen Lisa Robins Susan Irby
Alissa Carpio Patrick Cunningham
Bruno Gregg Evans Paul CollettiJames Patrick Jen Venegas Steven Trujillo
Advisory Board
Contributing Writers
Rand McClain, DO Ron Higuera, DC, MS, ART
John Platero, CPT, RTSM Robert Goldman, DO, PhD
Gary Brazina, MD, FACS Charles Poliquin, BS, MS
BE GREATOur 2011 MaxForm Life Chal-lenge Champion, Don Dona,headlines Max Muscles newcampaign and 4th quarter
promotion: Be Great. Don lostnearly 110 pounds and closeto 20 percent body fat and ex-emplifies what it means to BeGreat. Being Great isnt aboutbeing the best. Its about be-ing the best YOU can be. Forthe 4th quarter promotion,we are featuring some greatstacks that include free prod-uct that can help you on yourway to becoming Great.
GET A HEAD STARTThe $25,000 MaxForm Life Challenge officially kicks off in December,but for those who want to get a head start, listen up. We have begun
a 12-Week MaxForm Challenge, the winner of which will receive$5,000. If you want to start early for the $25,000 Life Challenge, thenenter the 12-Week Challenge. To do that, head to Max Muscle andget started on a customized nutrition plan created by a CertifiedFitness Nutrition Coach at your local Max Muscle store. Thisautomatically enters you in the $25,000 Life Challenge. Check withyour local store or visit maxmuscle.com for more information.
TWENTY DOLLAR SALEFor the month of October, you can get four great MMSN productsfor only $20 to commemorate Max Muscles 20th-year anniversary.Quadra Cuts Thyroid, Max Joint Relief, Max Kre-Alkalyn and MaxZMA are all on sale for $20 this month only, so hurry in and takeadvantage of these great prices.
NEW PRODUCTS
PowerMax 1000 is Max Muscles newest Anabolic Weight Gainerthat tastes fantastic and delivers a whopping 53 grams of highquality protein per serving. If youre a hard gainer or trying to put onsome quality muscle mass, then get to a Max Muscle store todayand ask for a FREE sample of PowerMax 1000. Pro 360 by AthletesChoice is a great-tasting performance nutrition shake designed foryoung athletes. Pro 360 contains no substances that are banned,meets all guidelines for youth and amateur sport and is all natural. Ifyou have an aspiring athlete in the family, then you need to hurry into your local Max Muscle store and try a FREE sample of Pro 360.Its also available at nationalfootballacademies.com.
QUADRA CUTSMaria Adelus, last years MaxForm Life Challenge winner, completelyreshaped her body with the help of Quadra Cuts Extreme andQuadra Cuts Night-Time. If youve seen the before and after photos
of her, then you know what Im talking about. To help other ladiesout there do what Maria did, were giving you Quadra Cuts Night-time at 50 percent off its regular price when you purchase QuadraCuts Extreme. Look for the money saving coupon in this issue!
GRIDIRON GAMEIf you havent entered the Gridiron Game and you are a footballfan, then go to maxmuscle.com and sign up today. Play each weekfor your chance to win a $100 gift card good on any MMSN brandproducts.
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with
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AVAILABLE EXCLUSIVELY AT:
**See store for details. Cannot be combined with Frequent Buyer Points or any other offers.
Must present coupon at time of purchase.
SAVE
ON YOUR PURCHASE OFNITRO 2, NITRIC OXIDE MODULATOR
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IN-STORE ONLY COUPON. EXPIRES OCTOBER 31, 2011
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0 WWW.MAXMUSCLE.COM OCTOBER 2011
Lisa Maiorana has been afeatures and beauty contributor for
MS&Fsince 2006. Her work has also
been published in Romantic Homes
and Parenting OC magazines. Full of
personality, she takes on each new
writing experience like an artist with a
paintbrush. She loves to be creative
and has a flair for the imaginative. In
her spare time, she loves to research
fashion trends and work out.
Patrick Cunningham, CFNS,CPT is a certified sports nutritionist and
certified personal trainer who specializes
in the healthy integration of nutrition and
exercise. He is the store manager and
certified fitness nutrition coach at the
Pearl District Max Muscle in Portland,
Oregon. He is an active member of the
National Strength and Conditioning
Association, a writer, motivational speaker
and fitness expert. For more information,
visit www.maxmusclepearl.com.
Ali Van Heusen is a mom raisingtwo daughters, a Certified Sports
Nutrition Specialist and she helps her
husband, Billy, run their two Max Muscle
stores in the Denver, Colorado area. Ali
has a background in science and loves
spending time digging through medical
research for the articles she writes. In her
spare time, she helps raise funds for the
Mile High Down Syndrome Association
and the Global Down Syndrome
Foundation. Her daughter Mila, who loves
music, swimming and her dogs, just
happens to have Down Syndrome.
Photo
by
Jen
Venegas
For more information or to find the store nearest you, visit us online at
maxmuscle.com
Max Muscle Sports Nutrition (MMSN), isi>i``ViU/"8v>`i
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Lisa Robinsis a fitness expert, writerand mom. She hopes to inspire women
through the fitness articles she writes andthrough fitness training. She often is a role
model and mentor to moms in search of
finding their inner strength through the
power of fitness and health. Her passion
and knowledge for fitness, combined with
her bachelors degree in journalism and
public relations, has made her a natural
fit to pen articles and workouts for fitness
and health publications.
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FREE!Compliments of :
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pg.58
TEENATHLETES
pg. 34IMPROVEYOUR GAME
SEPTEMBER 2011 www.maxmuscle .com
HEALTHISSUESFACING
OURYOUTHTODAY
pg. 16
5NUTRITIONFOR KIDS
Easy-to-follow tips
THE PRICEOF VANITY
BODY FOCUS:
TEENS & COSMETIC SURGERY
What ParentsShould Know
pg. 52
FAST& FIT
ATHLETES &SUPPLEMENTS
MAXMUSCLE
I found so much helpful
information for my kids
in the last issue you put
out. My daughter, who
plays soccer, tried the
workout you suggested
and really liked it.
Thank you!
Rebecca GleavesForney, Texas
DOUBLE THE HELPI would like to thank Max Muscle McCormick Ranch(Scottsdale, Arizona) and Max Muscle Orangecrest(Riverside, Calif.) for all the support throughout mycompetition prep. I competed in my first NPC figurecompetition on May 28 in Culver City, Calif. Beforestarting my prep, I was at 18 percent body fat andI weighed 116 pounds. Throughout my journey, Ireceived support from two Max Muscle owners. Garrett
Gray in Scottsdale helped me with my nutritionalsupplementation, and Austin Browne of Orangecresthelped design and change my diet leading up to myshow. I stepped on stage at 107 pounds and 9 percentbody fat just 9 weeks after starting my training. WithoutAustins help, I would have struggled getting to thispoint. He changed it up when I hit a plateau and wasright with me until I stepped on stage. I looked betterthan I have ever looked in my entire life. I am lucky tohave such a great support system, with two Max Muscleowners behind my success. I dont know what I would
have done without them. As I progress into my next competitions, I know my Max Muscles andmy own muscles will be with me the whole way. Supplements I use from Max Muscle: MaxProBanana Protein, Max CLA, Max Liqui-Carn, MaxPro BCAA and Max ZMA.
Allie Downs, 27Scottsdale, Arizona
MAX SUPER KID Jason Kaplan from Stockton, Calif. is like any othertypical 9-year-old boy. He loves football (San DiegoChargers), basketball (Los Angeles Lakers), video gamesand teasing his younger brother. He likes and excels atschool (he's even a straight A student), but still thinksits cool to pretend he doesnt.
Jason is also very humble and soft spoken. He rarelytalks about his extracurricular activities with classmatesand friends. The fact is, Jason has been training at WestCoast Martial Arts in Stockton since he was 4 years old.He studies Tae Kwon Do, Muay Thai (Thai Kickboxing),
Jiu Jitsu and Escrima (Philippine Stick Fighting) underKJN Randy Ott and BSBN Eunice Jackson. This month,
Jason will test for his adult level first-degree black belt.He also competes at a regional, state and national levelin sport karate.
Jason trains six days a week. He is a veteran ofmore than 100 tournaments and has won multiplechampionships including the 2009 and 2010 GoldenState Karate Association Championship for traditionalforms and for sparring.
Jason performs as part of the West Coast Martial Arts Demonstration Team with his bestfriend and training partner, EJ. The team has performed in front of thousands of people at half-time shows for NCAA Basketball Games, Arena Football Games, Movie Premiers and numerouscultural festivals.
A large component of Jason's black-belt testing process is the development of a performance diet.Jason must document and journal all facets of his diet and eat meals designed to help withstandthe demands of a very difficult training regimen and a vigorous testing process. Jason uses High 5Protein as part of a fruit smoothie every morning before school and Max Lean protein as a pre-training supplement. His performance level, focus and energy in training are evident in his results.Surely, he is still a little boy and will occasionally splurge on foods that little boys love. But he isdisciplined enough to know that he needs to eat like a champion if he intends to perform like one.The stated purpose of West Coast World Martial Arts Association is to strive for a Commitmentto constant, never-ending improvement and black-belt excellence in all aspects of life. Jason is
working incredibly hard to obtain that.
Marc Kaplan (Jason's father)Stockton, California
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13OCTOBER 2011WWW.MAXMUSCLE.COM
Hitting rock bottom comes in many forms for each person. The day after Thanksgiving2009, I realized I was limiting my life by continuing with my unhealthy lifestyle. Onthis day, I was skiing in the beautiful Rocky Mountains. After skiing for an hour, myknees were in excruciating pain and my breathing was heavy. The thought dawnedon me, How sad. I cannot even enjoy this special moment with my wife. Thoughtsflowed through my mind: not being able to play with my kids as they become older, nothaving the physical ability to do what I desired and having my weight impede me fromenjoying life. The antidote was simple: take control.
A collegiate career in football trained me to be big. In fact, big was good. However,I forgot to ask my coaches how to become healthy when I was done playing. Mymuscle quickly turned into useless weight (aka fat). Before that day after Thanksgiving in2009, I had not weighed myself for several months. I felt uncomfortable and fat, so whywould I want a scale to reassure me of this horrible feeling? The last time weighed in, Iremembered tipping the scale at 330 pounds. I wanted to get down to the 200-poundrange. Where was I to start?
First, I had the motivation. Second, I needed the confidence. In order to have theconfidence that I could make a transformation happen, I needed a certain amount ofknowledge of how to reach my goals. I walked into Max Muscle and talked with acertified fitness nutrition coach for 45 minutes free of charge! He explained basic principles of what types of food to eat and when to eat thefoods. He gave me choices and knowledge. Third, I needed the support. My wonderful wife was on board. She learned how to make healthy foodenjoyable. She never told me I needed to change physically but supported me in my endeavor. She actually lost more than 100 pounds after giving
birth to our three children. She supported me by her example. We were a team. As a couple, we entered a weight loss challenge and won!I dedicated myself to finding balance in reaching my goals and not pushing to the side my family, doctoral program, private practice and religiousresponsibilities. That could sound overwhelming. To this end, I made the goal to wake up and finish my exercises before my family awoke. I havebeen able to do this the majority of the time. My exercises began with running/walking a few miles and doing some weights.
Quickly, I found a passion for running. I found great excitement in running 3 miles in 30 minutes, it seemed a great stretch to run 4 miles in 40minutes. Soon, I was running a 7-mile run, then an 8-mile run, and before I realized it, I signed up for a half marathon. I trained hard for that halfmarathon and completed it! I then found a passion for running really far and on extreme terrain. Ultra marathons sounded appealing. In May 2011, Icompleted a 50K (31 mile) mountain trail run. In July, I ran a 60K (37 mile) mountain trail run, which includes several thousand feet elevation change.This month, I will run a 50-mile race. Next year, I will be training for a 100-mile ultra marathon! Nutritional knowledge and appropriate supplements,both acquired from my local Max Muscle in Denver, Colorado, have been indispensable in reaching these goals.
Confidence increases as I push. If I simply sit back and just think about being more confident, I do not progress. Instead, confidence is aresult of moving. I rarely suffer sickness and never feel physically uncomfortable. I am at 190 pounds and feel fabulous. I can focus better on myresponsibilities. The lesson is being learned: movement is healing!
Drew Brazier, 27Aurora, Colorado
MOVEMENT IS HEALING!
BEFORE AFTER
The best of the best were recognized at this years Max Muscle National Convention in Austin, Texas. The Presidents
Club represents Max Muscle Sports Nutritions top achievers. Each year we thank them for the efforts they make every
day to help Max Muscle customers across the country accomplish their health and fitness goals.
MAX MUSCLE'STOP ACHIEVERS!
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4 WWW.MAXMUSCLE.COM OCTOBER 2011
By Joe Wells, Max Muscle Founder
and CEO
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
ARE YOU READYTO START YOUR
MAXFORM LIFECHALLENGE?H
ere we go again! Max Muscle hasrolled out a new 12-week MaxFormLife Challenge with $5,000 in prize
money as your reward. In this economy,who couldnt use some extra cash? But
what's even more important than thecash as every MaxForm winner willattest to is the fact that entering thecontest is truly a life-changing experience.
Our most recentchampion, Don Donaof Rowlett, Texas,admitted he yo-yo'dbetween 270 and 350pounds for most ofhis adult life. He wasconvinced that he
could never get backto the great shape hemaintained during hiscollege football days.But Max Muscle gavehim that hope again.After visiting his localMax Muscle store,Don was placed ona nutrition plan thatchanged everything! At 45, Don is in thebest shape of his life and is sporting awhole new look and attitude. Go to
myMaxMuscle.com and check out hisprofile, his pictures and results!
Don Dona is proof that anyone can doit, no matter how old you are. We haveliterally thousands of great testimonialsfrom customers who have done theMaxForm challenge and are now in thebest shape of their lives. After looking at Don's page, be sure
to browse through some of the other20,000+ incredible profiles showcasingamazing and inspiring results. From sin-gle moms, grandmothers, busy profes-
sionals, young athletes, you name it, andwe have a testimonial of success.
Max Muscle has hosted the MaxForm(aka MaxFormation) contest for more thana decade. It is always a great satisfaction
to see and hear how many lives we havechanged in a positive manner. Once it'sall said and done, most contestants are
overwhelmed to tears.Even the big toughguys get emotionalwhen they express thejoy they feel for gettingtheir lives back.
Max Muscle storesprovide a great supportsystem. And our certi-fied fitness nutrition
coaches can help youget started, not onlywith the right nutritionplan, but also with keysupplements that willgive you the propernutritional balance tohelp you build muscleand have enough en-ergy to have a life after
the gym. Visit our website (maxmuscle.com) and click on the "store locator" tabto find a store near you. We have more
than 150 stores across the United Statesto help you.
I challenge you to start today. Noexcuses! Get to our website and seethat it is possible to have outstandingresults in a short amount of time. You canchange your life today and Max Muscleoffers the perfect support system to getyou started the right way. Take it off andkeep it off the Max Muscle way. Whoknows, you may win some cash andmore importantly get in the best shape ofyour life! MS&F
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6 WWW.MAXMUSCLE.COM OCTOBER 2011
By Linda Hepler, BSN, RN
IS CURRY A CUREFOR TENDINITIS?
If youre a fan of spicy curry dishes and youre
plagued with golfers elbow, jumpers knee orrotator cuff inflammation you may be in luck.
Researchers at the University of Nottingham and
Ludwig Maximilians University in Munich have
shown that curcumin (a derivative of turmeric, a
common culinary spice found in Indian curries),
helps to suppress inflammation in tendinitis of the
shoulders, elbows, knees, hips, heels and wrists.
Tendinitis is an inflammation of the tendons,
the fibrous tissue that joins muscles to bones. It
causes pain and tenderness near the joints, most
commonly in athletes who have overstretched
the tendons during vigorous physical activity. The
most common medications used to treat tendinitisare non-steroidal anti-inflammatory medications
(NSAIDs), such as ibuprofen. These medications,
while effective, have many side effects, including
stomach problems like nausea, vomiting and
ulcers.
The researchers are careful to point out that
curcumin is not a cure for tendinitis, but may have
potential as a treatment for the painful condition,
which would reduce the need for NSAIDs.
Do calorie counts on menus keep people from ordering those juicy burgers and
fattening fries? Only if you read them, say city health officials in New York City,
where chain restaurants with 20 or more locations are required to post the counts
on menus.
The health officials conducted a study one year following the city law requiring
calorie count posting and found that those who looked at the counts ordered about
100 fewer calories than those who didnt. But only about one in six customers paid
attention to the calorie postings.
The upshot? While calorie posting alone wont change peoples behavior, it is one
part of addressing the obesity epidemic. Another benefit to posting calorie counts on
the menu, say study authors, is that it leads restaurants to offer lower calorie food
options, such as salads and fruits.
STEALTH VEGGIESIf your child has an aversion to anything that evenresembles a vegetable, here's some great news. Preschoolkids consumed nearly twice as many vegetables and 11percent fewer calories during the day when Penn Stateresearchers spiked their food with pureed vegetables. Inthe study, broccoli, cauliflower, zucchini, tomatoes andsquash were added to favorite foods and served to 39children between the ages of 3 and 6 on three separatedays. The kids didnt seem to notice a difference, eatingjust as much of the vegetable-enhanced versions of the
food as they did traditional fare. Better yet, they had adaily reduction of calories of up to 25 percent alongwith a walloping punch of vitamins and other antioxidants.
Is it deceitful to hide veggies in food? Not really, sayhealth experts, as long as you continue to expose yourchildren to a variety of vegetables at meals and as snacks.Using both techniques can help children to increase theirintake of important nutrients.
Another hint: Adding pureed squash to the spaghettisauce works just as well on veggie-hating spouses!
CALORIECOUNTSWORK
(BUT ONLY IF YOUPAY ATTENTION
TO THEM)
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C O N C E N T R A T E D L I Q U I D N U T R I T I O N
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VIT-ACELL gives you a high potency, great tasting way to
get your daily nutrition. VIT-ACELL provides 100% or more
of the Daily Value of 13 essential vitamins and over 60 major,
trace and ultra-trace minerals, beneficial anti-oxidants and other
key nutraceuticals. This formula provides you everything you
need to support athletic performance, muscle growth and
recovery, as well as great overall health.
For that extra punch, VIT-ACELL ANTI-OXIDANT contains a
combination of healthy fruit concentrates and extracts with
each fruit contributing its own unique blend of powerful
anti-oxidants and beneficial phytonutrients for overall health
and immune support.
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8 WWW.MAXMUSCLE.COM OCTOBER 2011
TellME
Where
ItHURTS
REAL
ADVICE FOR
DEALING
WITH
CHRONIC
PAIN
NATURALLY!
According to a 2011 report by the Institutes of
Medicine of the National Academies, 116 million
Americans live with chronic pain more than
diabetes, heart disease and cancer combined. But many
of us arent looking to just mask the pain by interfering
pharmaceutically with our bodys pain signaling system. We
want to get to the bottom of it and fix it! We asked experts,
athletes and those who have experienced personal, pain-
alleviating success for their advice about natural fixes for
chronic pain. They have a myriad of suggestions for you.
MOVE IT, BABY!(Physical Therapies)FIND YOUR TRIGGER POINTS.Todd Cambio is a strength
and conditioning specialist who knows pain firsthand. His
calves and hips give him ongoing pain and are complicated
by a cervical 4/5 disk herniation. Over age 35, he competes
as a runner and plays basketball. Hes found that soft tissue
work using a foam roll combined with a hand-held trigger
point tool helps release the muscles and fascia that are
pulling joints out of balance. There are trigger points all over
the body that quickly and gently release the source point ofmuscle pain, he said. He also recommends using a good
flexibility program that includes joint mobility work. For
more information, visit www.GoPrecisionFitness.com.
GET YOUR HEAD ON STRAIGHT. Dr. Stan Pierce, Jr.
uses Orthogonal Chiropractic, a specialized form that
only adjusts the first two vertebrae of the spine (cervical
1 and 2) painlessly with a sound wave to gently put them
back in alignment. Orthogonal chiropractic helps open
up the spinal nerve network choked off by the first two
vertebrae being out of place. Pierce points out that when
your spine is aligned, the nerves get full transmission,
but, the longer a vertebra stays misaligned, the more
damaged the tissues of the body will get. A little knownfact, most of us have our first two vertebrae forced out
of joint during birth when doctors grab us by the head to
pull us out of the birth canal. Using traditional chiropractic
techniques, Pierce has also had great success correcting
carpal tunnel pain by a quick correction of the lunar bone
in the wrist. Many of his patients have been able to cancel
their scheduled surgeries. For more information, visit
www.advancedorthogonal.com.
REWIRE YOUR HARD DRIVE. Internationally recognized
Dr. John Downes helps professional and Olympic
athletes with their pain and athletic performance. He has
developed a ground-breaking diagnostic technique calledthe Performance for Life Method, because many times
By Lisa Moretti
PhotosbyJamesPatrick,www.jamespatrick.com
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the places where we think the pain is coming from is often a work-around to
compensate for miscommunication between the brain and body. Downes looks
to the nervous system for global (versus regional) clues to how the body has
adapted and created new patterns of movement due to previous injuries or
extreme demands placed on it. Then he can reset the communication system using
chiropractic methods. A big red flag that youve got some faulty wiring is a cross-
pattern of injuries, for example, a bad left knee will often produce pain problems in
your right shoulder. For more information, visit www.pflmethod.com.
BE AN ANIMAL. Eduardo Barrera, 49, lived with fibromyalgia for more than 20
years, but hes been pain free for the last 14 years and just won a soccer gold
medal at the Washington State Senior Games (four games in two days!). Eduardo
uses a form of somatic exercise called pandiculation. Somatic exercise uses
gentle movement patterns that keep the central nervous system communicating
with the muscles. We dont ever see a cheetah pull a hamstring [while] running
at 60 mph, he said. Like animals, we can reboot our natural movement
software and take out stiffness naturally. While it may look like stretching, it
isnt! Pandiculation has six characteristics:
1. extending the arms/forelimbs
2. extending the legs/hind limbs
3. extending the head and neck upward or forward
4. flexing the vertebral column by depressing it or arching it regionally5. stiffening the trunk
6. yawning
Taking a cue from his faithful canine companion, Eduardo pandiculates
throughout the day and has successfully avoided knee surgery, eliminated his
chronic pain and found a new career helping others. For more information, visit
www.gravitywerks.com.
GET ROLFED. For more than 30 years, Owen Marcus has been using rolfing
to help patients living with chronic pain. As Owen explains, rolfing is a series
of sessions that work to remold the soft tissue (muscles, tendons and fascia)into a looser and straighter shape. This procedure of sculpturing is slow and
firm, causing the body to release tension and tightness. Not the warm touchy
massage stuff, rolfing can often be painful, but the long-term results are worth it.
For more information, visit www.align.org.
STICK IT IN YOUR EAR.Dr. Walter Scott is an acupuncturist who uses very
small, semi-permanent acupuncture needles on key spots within the ear to help
patients manage and end chronic pain. Many people dont realize that the ear is
loaded with acupuncture points. Semi-permanent needles can be left in place
to stimulate key points for hours, days and in some cases weeks. For more
information, visit www.acupuncturecenterofbaltimore.com.
PAY ATTENTION. A clinical psychologist for more than 35 years, Dr.
Doris Jeanette has been helping people with chronic pain. It is extremely
unhealthy to ignore pain when your body is telling you that it hurts, she said.
You need to listen and respond appropriately or you will get very sick or do
serious damage to yourself. Jeanette has also found that chronic pain can
be due to mental health issues. She encourages people to learn relaxation
techniques, get counseling to learn how to let go of control, and gain
assertive skills that will help them set boundaries. For more information, visit
www.drjeanette.com.
TRY HYPNOSIS. Marilyn Bellezzo suffered for years with pain from abdominal
adhesions (scar tissue) after surgery. She and many others finally found reliefby using English physician Dr. Michael Mahoneys audio hypnosis, called
WORK IT OUT!(Bodywork & Acupuncture)
USE YOUR HEAD!(Psychology & Mental Therapies)
GETTINGA HANDLEON ITNot all pain is the
same. Some pain is
caused by receptors that are
stimulated either somatically
(skin, muscle, joints, bones) or
viscerally (internal organs ordeep within your body), or it
comes from injury or problems
with the neuropathic (nerve) or
sympathetic (the bodys autopilot)
systems. We also experience
pain when various structures
of the body are deprived of
oxygen.
Chronic pain is defined aspain that lasts longer than six
months. It can also lead to other
problems like an inability to
sleep, depression, anger and
may even suppress the bodys
immune system. Anyone living
with any type of chronic pain
knows that getting out of it
becomes a life priority.
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The Chronic Pain Program. Mahoney developed the
protocol to deal with his own Irritable Bowel Syndrome
(IBS) and Marilyn now makes his program available
here in the United States. For more information, visit
www.healthyaudio.com.
MEDITATE. Dr. Anne Dunnewold of Dallas, Texas is a
psychologist who teaches meditation techniques to her
clients to help them handle chronic pain. She points out
that neuroscientists at Harvard and MIT have shown that
meditation helps people to control alpha brain waves and
focus their attention to turn down the volume on pain
signals.For more information, visit www.livingselfcare.
wordpress.com.
TIP: For an easy meditation technique, try putting your
tongue on the roof of your mouth. Keep your focus on your
tongue as you breathe in and out. When thoughts try to grab
your attention, simply refocus on the connection between
your tongue and the roof of your mouth.
GO GLUTEN-FREE. Margaret Romero, an integrative
nurse practitioner who frequently works with people with
autoimmune diseases, said, I have helped lupus sufferers
with joint and muscle pain by putting them on a gluten-free
diet, [which works] about 90 percent of the time. Gluten is
a protein found in some grains that causes gut inflammation
and leads to celiac disease. Going gluten-free takes
dedicated label reading because gluten is hidden in many
surprising foods like BBQ sauce, thickeners and cereals.
For more information, visit www.inspire4health.com.
ALKALINIZE YOUR DIET. After watching her husband
struggle with chronic pain, Celia Westerbury decided to
revamp their diet, which, thankfully, ended her husbands
pain. The secret was eating more alkalinizing foods (fresh
fruits, vegetables, roots and tubers, nuts and legumes)
since over-acidity in the body can create tissue and muscle
pain. Celia has written a cookbook that not only alkalinizes
your diet but purportedly helps reverse aging! For more
information, visit www.eatyounger.com.
GET RID OF TOXINS. Dr. Kristen Burris recommends
detoxifying to reduce chronic pain. Cleansing the
liver reduces muscle tension, stiffness and pain, she
said. She recommends drinking up to six cups a day of
premium green tea as one easy method. She also usesthe botanical, Spent Hops, to get rid of metallothionein, a
protein released by the body due to heavy metal toxicity,
which can cause muscle tension and chronic pain and can
inhibit athletic performance. For more information, visit
www.eagleacupuncture.com.
GET YOUR AMINO ACIDS. Food-mood expert Trudy
Scott is a nationally recognized nutritionist who notes that
low levels of some neurotransmitters, which are made by
the body from amino acids, can contribute to chronic pain.
Low gamma-aminobutyric acid (GABA) levels can result
in stiff/tense and painful muscles, anxiety and feelings of
being overwhelmed, she said. Other neurotransmittersrelated to pain are low serotonin and low endorphins.
Find a good supplement and be sure to eat your eggs
to get your aminos. For more information, visit www.
everywomanover29.com.
EAT YOUR VEGETABLES.We rust in our joints, immune
cells, DNA, arteries and all other cells all over the body,
says Staci Ellis, a registered nurse. She recommends
neutralizing oxidative stress by eating a diet that is high
in colorful fruits and vegetables. Staci notes that plants
use color compounds to protect themselves (what we call
antioxidants), that donate electrons that pair up with free
radicals, turning off the destruction. A diet thats full of
color can help reduce pain. For more information, visit
www.pacific-coastwellness.com.
DE-PUFF THE PAIN. A former white-water kayaker who
suffered a life-changing back injury, Melissa Picoli turned
to Ayurvedic Medicine. Chronic pain hits athletes and
sedentary people the worst, those of us who have reallytaken advantage of our body, or those of us who have
not taken care of it at all. To bring down inflammation,
Melissa uses Boswellia, from Frankincense, which has
been clinically shown to help as much as non-steroid
pain reducers (NSAIDs) without the side effects. She also
recommends using Oolong and Pu-erh Tea to further reduce
inflammation and to clean out the toxic residue in your liver
if you have been taking NSAIDs. For more information,
visit www.bijabody.com.
EAT THE PAIN AWAY. Andrew Johnston is a former pro-
cyclist, the first leukemia survivor to qualify for and finish
the Hawaii Ironman World Championships, and a trainer.He uses proteolytic enzymes such as bromelain or papain
because they work as an anti-inflammatory if taken on an
empty stomach. These food-derived enzymes break down
fibrin, which creates scar tissue, blockages and can impair
your muscles function. Andrew cautions that taken with
food, these enzymes help break down proteins in your gut
and youll miss the benefit of them breaking down fibrin.
For more information, visit www.triumphtraining.com.
TURN TO TURMERIC. Turmeric is a media darling right
now, and with good reason. Julie Brannon, an herbalist
who owns Baileys Naturals, creates custom blends for
clients. Her first go-to is always turmeric/curcumin to lowerinflammation. David Jones, a respected acupuncturist,
also recommends it because, the active ingredient in
curcumin, inhibits [pain causing enzymes] COX-1 and
COX-2. Pharmaceutical drugs are designed to block these
two enzymes but 1,200 mg per day of curcumin has been
found to be more effective. For more information, visit
www.baileysnaturals.com and www.herbalogic.net.
BARK UP THIS TREE.A nutritionally-oriented dentist, Dr.
Gregg Schneider uses many natural products. He gives his
patients White Willow Bark as a natural anti-inflammatory
for pain relief. White Willow Bark contains an extract called
salicin that is used to make aspirin. For more information,visit www.drgreggschneider.com.
WHATS EATING YOU?(Diet & Nutrition)
KEEP THESE HANDY(Herbs & Supplements)
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HOOK UP WITH THIS ONE. Dr.
Shane Mangrams specialty is physical
medicine and rehabilitation, so he
treats a lot of people with chronic
pain. He prescribes Devils Claw for
low back pain. One study found that
more than 50 percent of people with
osteoarthritis of the knee or hip or
low back pain who took Devils Claw
reported less pain and better mobilityafter 8 weeks, he said. Devils Claw, or
Hook plant, is an African plant whose
roots and tubers are used to create
pain medicine.For more information,
visit www.backexercisedoctor.com.
GET YOUR SULFUR. Organic white
sulfur (MSM) and vitamin C are won-
der twins for pain reduction accord-
ing to Dr. Mike Bauerschmidt, a
doctor who has spent more than 25
years in emergency medicine. I have
used them successfully for plantar
fasciitis, Achilles tendonitis and also
rheumatoid arthritis in addition to the
daily aches and pains of the weekend
athlete. Bauerschmidt recommends
using therapeutic doses, which are
much higher than over-the-counter
versions.For more information, visit
www.mbauerschmidtmd.com.
TRY HOMEOPATHY. Dr. Eric Udell
is a naturopath at Arizona Natural
Health Center who uses homeopathy
because it calls on the bodys
own anti-inflammatory and anti-pain responses. He recommends
homeopathic formulations (derived
from plants) like arnica to reduce
inflammation and pain, Bryonia for
pain and inflammation aggravated by
movement, and Rhus Toxicodendron
(aka poison ivy) for pain made worse
by sitting or lying in one position too
long. You can find these at your natural
health store. For more information,
visit www.aznaturalhealth.com.
INTEGRATE YOUR APPROACH.Dr.Henry Roca is the medical director
of Greenwich Hospitals Integrative
Medicine Program in Connecticut. He
uses a comprehensive approach to
dealing with chronic pain that includes
Omega 3s (especially EPA), bromelain,
papain, turmeric and ginger to bring
down long-standing inflammation,
which can be the precursor to disease.
He also uses the Graston Technique,
a chiropractic approach that employs
a specialized machine to find and
treat over-use or trauma injuries, andthen break up resulting scar tissue.
Roca also includes exercise and acupuncture to restore normal function
or range of motion and eliminate pain. For more information, visit www.
greenwichintegrativemedicine.org.
USE YOUR OWN STEM CELLS. One of the most exciting recommendations
comes from Dr. Christopher Centeno. He uses stem cells extracted from his
patients own fat tissue or bone marrow and then injects the stem cells into
the damaged body parts. Centeno helps people avoid surgery and drugs and
bounce back with almost no recovery time at his clinic. Take the case of Joseph
Maroon, 63, who was facing the end of competing in triathlons and a total knee
replacement. After Centanos treatments, Joseph was back racing the Ironman
within six months and still races today 7 years later. Using your own stem cells
to treat chronic pain is the wave of the future and will hopefully end Americas need
for pain medications.For more information, visit www.regenexx.com.MS&F
FACTOID:26,000 people die every year from prescription drug overdose,
according to the Centers for Disease Control and Prevention.
PUSH THE ENVELOPE
(Cutting Edge Technology)
EXERCISE CAN HELPMany people are able to manage their chronic pain using
exercise. Exercise can help the body release its own natural
pain relievers, but using exercise to deal with pain requires
extreme care you want to be sure youre not creating or
aggravating an existing problem.
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M
THE WINNING STATSStart Dec. 30, 2010Weight: 298 poundsRight Arm: 15 inchesChest: 48 inchesWaist: 49.50 inches
Hips: 50.25 inchesRight Thigh: 27.25 inchesBody Fat: 26.18 percent
Final June 30, 2011Weight: 190 poundsRight Arm: 13 inchesChest: 41 inchesWaist: 31 inches
Hips: 35 inchesRight Thigh: 22 inchesBody Fat: 7.89 percent2
011MAXFORMCHAMPION
Don is very proud
to show people
his old pants that
he used to wear.
Now I think three
of him can fit into
those pants!"
Morgan Sauer, co-worker
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A BRAND
NEW MAN
DON'S BEFORE PHOTO
Don Dona of Rowlett, Texas beat more than 1,000 contestants to win thegrand prize of $25,000 through Max Muscle's MaxForm Life Challenge. But
the cash is just a "nice bonus" to the real prize:getting his life back.
Happiness and confidence are not traits you canpurchase online or at your local store. You haveto earn them. Sometimes, earning them takes alot of dedication, work and yes, even pain. But
the payoff is oh-so rewarding. Just ask Don Dona, winnerof Max Muscles 2011 MaxForm Life Challenge. In sixmonths to the day, he lost justover 108 pounds, 18 percent bodyfat and a foot and a half in hiswaist (18.5 inches). This 45-year-old yo-yo dieter whose averageweight fluctuated between 270and 330 pounds most of his adult
life, is now sporting a brand newphysique, a brand new attitudeand even a brand new wardrobe.Gone are the sweat pants andoversized T-shirts purchasedat Wal-Mart. Gone are the self-deprecating jokes and commentshed make about his size as a wayto cover up his true feelings of lowself worth. Gone is the fat thatweighed him down emotionallyand physically, threatening his lifewith disease and death.
How does this Texas native feel about his transformation?Oh its good, he said in his gentlemanly southern drawl, ahuge grin spreading across his face. Its like, if I gain weightnow, Im stupid. Thats all there is to it.
The greatest challenge this middle school physicaleducation teacher, former coach and owner/operatorof a lawn mowing service deals with now is people notrecognizing him. And it happens. A lot.
Heres how Don transformed from an overweight andmiserable man into a fit, confident and happy one.
THE JOURNEYDon played football as a linebacker in high school and
college. At 6-foot-2, he weighed 210 pounds when hegraduated high school. About two years after college, eating
like he used to but not working out anymore, he ballooned up.Its a problem for many former college ball players, he said.His highest weight ever was 350+. The reason I say 350+ ismy scale didnt go over 350, he said. But there are picturesthat people look at and say, 'Uh, youre a lot bigger than 350.'
When asked how he feels about those pictures today, Donsaid matter-of-factly, Its sick. Itsembarrassing. But, I didnt see myselfas that big. I saw a football player.
Don may have seen himself as afootball linebacker, but he knew hewas very much overweight. Everyyear after Christmas, he would gear
up for his New Years resolutionsto lose weight. And every year hewould quit after a few weeks. Oneyear, however, he found out he wasa pre-diabetic. He already had highblood pressure, so it scared him. Indesperation, he starved himself ona 600- to 800-calorie diet, dropping70 to 80 pounds (down to about230 pounds), but he looked sickly.Everyone thought I was dying, herecalled. It wasnt healthy.
In December 2010, Don had
decided he wanted to purchase a Bodybugg, like the ones thecontestants on NBCs The Biggest Loser wear. Bodybuggs(available through 24-Hour Fitness) track your caloric intakeand expenditure, among other things. He went searchingfor it online and found a product in an ad that had the wordMax on the label. He started a new search looking for Maxproducts and found Max Muscle (a totally different company).He clicked on the Max Muscle site and saw the call to actionfor the 2011 MaxForm Life Challenge offering a grand prize of$25,000. He told his wife about it and his wife reminded himthat their daughters drill-team instructor was dating the manwho owned the Max Muscle store in Rockwall, Texas. Don andhis wife went to the store, met the owner, John Hagaman, and
decided to join the contest. I guess you could say, I started[the contest] by accident, Don said.
"Y,A2UE.OVICKs0HOTOSBY"RUNOSNAPTHEPICTURECOM
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MOTIVATION AND SUPPORT
Don admits to being very competitive. Just ask his friendsand loved ones and theyll confirm it. His competitive drivedefinitely helped him win this contest, said friend and formerco-worker, Russell Simmons, 40, of Sachse, Texas. He doesntlike to lose at anything. Justask him about our basketballand ping-pong days when wecoached together!
As a football coach for 16years and a basketball coachfor 10, Don hated to lose toanother team. The MaxFormcontest was no different. Atfirst, it was all about winning.Then about halfway throughthe contest, Don said herealized it didnt matter if hewon or not because he wasgetting his life back.
On the days when Don feltlike giving up after a long day
of teaching and then workingfor his lawn care business,The Weed Terminator, hewould log onto his onlinecommunity and supportsystem, myMaxMuscle.com,and read about the strugglesand triumphs of other peoplecompeting in the contest. One in particular stands out: EricSuperstar Coronado of Bakersfield, California. Eric would doa 16-hour shift and then go work out. So that would motivateme, Don said. There would be a lot of times I didnt feel likeworking out and I would read his journal and then go work out
at 10 oclock at night.
PROPER NUTRITION
Don may have been a P.E. teacher and a former football player(though admittedly he was embarrassed to tell kids to get inshape when he wasn't), but he didnt have the right tools orknowledge to help him lose weight and get fit the right way.When Don first came in, he was a little lost about what toeat and what products to take, said Adam Gilbreath, 20,director of nutrition for Max Muscle Rockwall and Plano. Aftera few weeks of following the nutrition plan I created for him,he came to realize very quickly the importance of eating moreand spreading out his meals as well as the power of adding
supplements into his well-rounded diet.Before the transformation contest, Don said he and hiswife would eat out nearly every night, often times forMexican food. He said he would
scarf down three baskets of chips, tortillas rolled in butter andsour cream enchiladas, then go home and go to sleep withno exercise. I would literally eat 4,000 to 5,000 calories andthen go to bed, eating only one meal a day, Don said. So mymetabolism was slow.
Diet is 80 percent of any weight loss journey, and Don hadthat nailed down thanks to Adams expert knowledge.They tweaked his diet along
the way, adding thingshere, cutting things outthere. Don, who now loveseating healthy, especiallygrilled veggies, consumedlean meats, fresh fruits andvegetables and complexcarbs such as brown riceand sweet potatoes. He alsodrank three protein shakesa day (MaxPro Vanilla is hisfavorite). He supplementedwith other Max Muscleproducts, including MaxVit-Acell and Max Gluta-Matrix to help his bodyrepair itself. He couldnttake fat burners because ofhis high blood pressure, buthe relied on Max CLA andMax LiquiCarn to blast bellyfat.
How did a school teacher with a wife and two childrenafford $200+ in supplements a month? Well, you can affordit if youre not spending 800 bucks a month going out to eat,Don said.
WORKING IT OUT
When it came to working out, Don began the contest walkingon the treadmill at 3.2 speed with no incline for an hour everyday and working out with weights: upper body one day, lowerbody the next. An injury from college prevents him from liftingheavy weight (he cant bench anything over 150 pounds), buthe worked around it by starting with weight machines at LAFitness in Rowlett, Texas, and gradually incorporating freeweights. At Schrade Middle School where Don teaches P.E. tosixth graders, he would work out during his conference perioddoing sit-ups and workout videos. I hid in the locker roombecause I didnt want anyone to see me, he said. But peoplenoticed. His example inspired others to
work out with him,
apictureisworth1,
000words
THE WINNING STACKMax CLA
Max LiquiCarn
MaxPro Vanilla
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Amino Max
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Max Gluta-Matrix
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THE WINNING PHONE CALLMAX MUSCLE PRESIDENT, SEAN GREENE:Each year it is more difficultto pick a winner. Out of the thousand contestants, the top 25 and the top
10, we decided that Don, you have won the 2011 MaxForm Challenge.
DON DONA:Oh my gosh. Thank you so much. (Choking up.) Thank you.(Sounds from the background of people getting excited). Thats my family
in the background. Thank you so much.
SEAN GREENE: You should be very proud of yourself and your family
should be very proud of you. It was an amazing feat what you accomplished,Don. And we are proud to have you representing our company.
DON DONA:I dont know what to say. Thank you so much. Im convincedthat Max Muscle saved my life. With my weight and blood pressure and everything else, I
couldnt be more thankful than that.
THE WINNING WORKOUT REGIMENDon trains hard every day. His workout schedule can get a little complicated, he
said, so to simplify, Mondays through Fridays, he works out abs at 6 a.m., jogs four
miles at 8 a.m. then does 150 push-ups. At 2 p.m., he does a 45-minute workout
video with his co-workers. He trains a different muscle group around 8 p.m. four
days straight, then takes a day off from weight training. On Saturdays, he runs 6 to
8 miles. On Sundays, if he isn't doing cardio or training a muscle group, then he will
take a day off.
A FAMILY WHO LOVES HIMDonnie Dona, 20, Don's son:I am a huge WWE fanand my favorite wrestler is John Cena, who always
preaches the words, Never give up. I dont get to see
him every day, however I do get to see my dad and
watching him never give up on his goals has inspired
me to do the same. Having two guys to look up to
is a very cool thing to have.... Not only does
[my dad] look better, but in my eyes, I think
he enjoys life more. He enjoys waking up,
putting on his Max Muscle shirts as the
undisputed champ of the MaxForm Life
Challenge and its great to see him so
happy.
Danielle Dona, 16, Don's daughter:
The hardest challenge for [my dad]was overcoming the thoughts, 'I'm
never going to finish this because I've
tried so many times and failed,' or 'I
have no chance competing against
the other people world wide.' He
overcame it by never giving up
and working even harder. ... He is
the best Dad in the world! I'm so
proud of him!
Darla Dona, 46, Don's
wife: Thanks Max Muscle
for giving me a new and
improved husband. If he
would have continued
living his life the way
he was, he may
have left me way
too soon. Now
I don't have to
worry about living
my life without
him because he
is going to be
around for a long
time.
and soon, they had a group of 5 to 9
people meeting daily in the schools gym.
As Don got stronger and more fit and
his knowledge base grew, his workouts
intensified. By the end, he was doing
cardio for an hour every day, working
out with weights training specific body
parts (instead of general upper body/
lower body) six days a week in addition
to doing the hardcore Insanity workoutvideos during his conference period at
school. Don has proven to me that no
matter your age, weight or diet, it is not
too late to get into shape, or to complete
a very strenuous workout program, said
one of Dons workout partners, Morgan
Sauer, 27, who also teaches P.E. at
Schrade. He is much more energized
during his P.E. classes.
DON NOW
Today, this father of two exudes
confidence and happiness. Decked in
designer jeans and form-fitting T-shirts
that show off his hard-earned muscles
(his wife took him shopping, he said), he
walks with his head held high, an easy
smile on his face. He is happier. He is
healthier and more active, said Darla,
who started eating healthy and working
out after being inspired by her husband
of 19 years. He enjoys buying clothes
and going out places with me and the
family now.
Don knows that you cant just quit after
reaching a weight loss goal. You have to
create new goals to keep the momentum
going, otherwise its easy to slip back
into old habits and gain the weight back.
His new goals are to get abs, run the
Hell Run in Texas on November 19 and
possibly own a Max Muscle store one day.
He is already trying to get people
he knows to get involved in the next
MaxForm Life Challenge contest (which
officially begins December 1st), but hes
hearing many of the same excuses that
he gave: I dont have time, I dont
have the money to buy supplements, or
I dont want to get on the scale in frontof people or have measurements and
pictures where everyone can see. Don
tells them anything is possible. I have
had people ask me if [the competition]
was easy to do, Don said. The answer
is no. Anytime there is change, there will
be hard times.
I had a lifetime of treating my body
horribly crazy diets, yo-yo dieting, he
continued. At 45, a borderline diabetic
with high blood pressure, I was headed
for trouble. Max Muscle gave me the right
tools to help me become successful.MS&F
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6 WWW.MAXMUSCLE.COM OCTOBER 2011
Photos by Paul Colletti, Collettiphoto.com
WORKOUT
Laurel Darren, winner of Max
Muscles Best Legs in America
contest, shares five hardcore moves
guaranteed to get your legs in
rocking shape.Warning: Not for
the faint-hearted.
Laurel Darren can run, skate and bike circles
around most people. And she has plenty of
medals and accolades to prove it. Earlier
this year, Laurel went to myMaxMuscle.com
and entered Max Muscles Best Legs in America
contest. She posted this picture (on the right)
courtesy of photographer Paul Colletti, and scored
the most votes. I am honored beyond words torepresent Max Muscle in this way, she said. I am
so excited to say, Darn it, I have the best freakin
legs in America! Ow! Ow!
In addition to training for and competing in the
Quad City Rollers (a roller derby team that competes
10 months out of the year), this Davenport, Iowa
resident spends hours weight training in the gym
and running and riding her bike to keep her body
primed and ready for any number of endurance
racing events, from duathlons and triathlons, to
century bike rides. She constantly fuels her bodywith Max Muscle supplements purchased from
Scott Herkes Max Muscle store in Moline, Illinois.
We asked Laurel to share some of her favorite leg
exercises that have sculpted and shaped her legs
in the gym. She works out legs two days a week
with her personal trainer, Darren Phelps, MS, CSCS
of Quad City Sports Performance in Moline. Her
workouts are never the same, she said.
Phelps said that by doing the following multi-
joint, multi-muscle exercises, you get a lot of bang
for your buck. Are you ready to beat the heck out
of your like Laurel Darren? Here we go!
STRONG&POWERFUL
PROWLER PUSH/RUNS A prowler is a plate-loaded sled that you
push across the gym floor or outside on the pavement. This exercise is
excellent for athletes who need a high lactic acid threshold, said Phelps.
As well it is an excellent tool used to improve conditioning. Its pretty
brutal on the lungs, too. To start, lower your hips, grab the bar and start
sprinting forward, pushing the prowler ahead of you for 20 to 50 yards.Do 5 to 8 sprints of 20 to 50 yards (depending on ability).
Muscles worked: calves, quadriceps, glutes, hamstrings and lungs
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27OCTOBER 2011WWW.MAXMUSCLE.COM
MS&F: What is your favoriteleg exercise and why?LD: I love, love, love the
exercise we do with chains. It isawesome to first and foremostpull the chains, but when [DarrenPhelps, her trainer] puts extraweight on them, I feel invincible.
MS&F: Who do you thinkhas the best legs in America?LD: Oh, this is easy. AmberJane. She was my competitor inthe end. Have you seen her? Sherocks! Also, Tina Turner, of course.
MS&F: Do you have afavorite song?LD: My theme song has beenand will always be Legs byZZ Top.
MS&F: What Max Musclesupplements do you take?LD: Full Blown Extreme,EnduroMax, CX3, XTR, ARM,ACM and Triple Whey VanillaProtein.
LAUREL DARREN
KETTLEBELL REAR FOOT
ELEVATED SPLIT SQUAT
Start with one foot resting on a
bench, chair or box behind you
and the other out in front. The
kettlebell should hang from the
opposite squatting leg. With
your chest and head upright,
drop down into a squat (make
sure the knee is not going past
the toe). Keep your abdominalscontracted. Return to start.
Do 12 reps then switch legs.
Do three to five sets.
Muscles worked: quadriceps,glutes and hamstrings
SINGLE LEG SQUAT OFF A BOX Stand with one leg on the box, one leg off, dumbbells at your
sides palms facing in. Push hips back (like youre sitting in a chair), keeping your chest up and
back flat. Extend your arms forward for balance. Lower until your thigh is parallel to the ground.
(Your hanging foot doesnt have to touch the ground, but it can.) Extend at knee and hips and
return to starting position. Do 8 to 10 reps, then switch sides for two to three sets.
Muscles worked: quadriceps, glutes and hamstrings
DUMBBELL ROMANIAN
DEADLIFT Stand holding
dumbbells in front of your
thighs, knees slightly
bent. Push your hips back
and lower the weights
to your shins. Keep your
back flat and abdominals
tight. Return to start. Do
8 to 12 reps for three sets.
Muscles worked:glutes and hamstrings
Laurel with her trainer, Darren Phelps
BACKWARDS
CHAIN DRAG
This exercise
really isolates the
quadriceps. Get
into a semi-squat
and drag the chain
backwards for about50 to 100 yards. If
you dont have a
chain, use an old
tire or a weight-
loaded sled. Or, you
could use a childs
wagon and load
your kids (or some
weights) into it to
do the exercise. Do
one to three sets,
depending on ability.
Muscles worked:
quadriceps
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8 WWW.MAXMUSCLE.COM OCTOBER 2011
For more information or to find the store nearest you, visit us online at
maxmuscle.com
ISO-X,THE WORLDS MOSTADVANCED WHEY PROTEIN ISOLATE
IN3 MINDBLOWING FLAVORS!
ISO-X is the newest addition to Max
Muscle Sports Nutritions whey
protein isolate collection. ISO-X
blends into a refreshing light tasting
drink supplying your body with high
quality and fast acting whey proteins
providing 30 grams of pure protein
per serving. ISO-X is ideal for both
pre- and post-workouts or during the
day to be assured a continuous and
adequate amount of amino acids.
By Maria Adelus, MaxFormation
Champion 2010
Teamwork breeds strength.Ryunosuke Satoro, a famous
Japanese poet, wisely states,
Individually we are a drop,
together we are an ocean. When I
reflect on my achievements in the past
couple years, I am reminded by the
humbling truth that I could not have
accomplished anything without my
support network. Without my family,
my friends and Max Muscles online
community, I would not have been
able to improve my health habits in
the midst of lifes obligations anddifficulties.
Before my body transformation, I
would turn to food to pacify my nega-
tive feelings. It be-
came a way of life for
me and a dooming
road to obesity had
it not been for the in-
tervention of my sup-
port network. I came
to a point in my life
where I knew I had
to decide to change.I had to begin the
process of reversing
my unhealthy habits.
And so I made that
decision. But it was
my support network,
my team, that helped
me follow the deci-
sion through.
Each day of my
transformation was a struggle. There
were good days, of course, but the
bad days were sometimes very bad.
Some days I was so exhausted from
my training that all I wanted to do was
throw in the towel. Some days I was
so sick of my meal plan that I felt more
inclined to skip a meal. Some days I
hated the way I looked in the mirror
so much so that I thought, Who am
I kidding? I am never going to be as
fit as that girl in the magazine posted
up on my fridge! Some days I would
literally cry on the treadmill in the
middle of my cardio session. I wasnt
STRONGER
togethersure if the moisture on my face wassweat or teardrops. But on those days
I kept moving forward. I kept moving
forward because of my team.
On those very bad days I would go to
myMaxMuscle.com and read through the
messages and posts of encouragement
that many of my Max Muscle friends
wrote. These messages reminded me
that I was on my way to something
big that I was able to achieve the
goals that I set out to achieve. These
messages reminded me that I was more
than a champion simply because I wasgiving my 100 percent effort every day.
The more I sought my online team at
myMaxMuscle.com, the more I became
encouraged. And the
stronger I became.
If you are embarking
on your own trans-
formation journey,
I encourage you to
embrace your team
at myMaxMuscle.
com. Not only will
you be able to con-nect with thousands
of like-minded indi-
viduals from around
the world, but you
will also be inspired
by hundreds of thou-
sands of success
stories.
One story in particular
was truly astonishing
this past year: the transformation of Don
Dona, the new MaxForm Life Challenge
champion, who lost 108 pounds! As one
teammate passes the baton to the next
runner in a race, I welcome Don Dona
as the new MaxForm Life Challenge
champion and congratulate him for his
success.
I believe that not only will he be an ex-
cellent source of inspiration for many of
you through Max Sports & Fitness and
Max Muscle's online community, but he
will continue on his own journey as he
did during the contest through the help
of his team.MS&F
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GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
My Max Muscle endurance stack helps me
dominate opponents. While conquering you
and the single track on my mountain bike,
ENDURO MAX keeps me properly fueled and
hydrated through tough terrain and many
many miles.ARM helps me leave you in the
dust and while youre in pain the next day, I
am back at it, recovered and feeling amazing.
When you walk onto my dirt realm, you betterstep back because usingXTINGUISHER
gets me jacked to take opponents off
my track.
If you really think you can beat me, bring it.
I know who's got my back:
MAX MUSCLE.
-Laurel DarrenExtreme Athlete,
Powered by Max Muscle
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Snapshot of your life: 06:00 blaring inred across the dash of your treadmill.
It feels as if time is standing still,
while the relentless, convincing
voice in your head will not stop chattering,
reminding you that the remaining 39 minutes
left in your cardio session are just going to
be awful. It can truly feel like eternity.
While egos are infamous for being self-
absorbers that display vanity and cockiness,
your egos voice can actually mislead you by
attempting to veer you off a winning path.
Just as it can take approximately 20 minutes
of cardio training to get into your fat storesand blast fat, it can truly take just as long to
hush that annoying chatter in your head and
finally hone into your true voice of reason
that is able to guide you to your mission of
success.
What exactly is your ego, and how does it
relate to the voice in your head? According
to Allyson Mallah, life coach and figure
competitor in Scottsdale, Arizona, "Your ego
is your self image and the voice in your head
is a reflection of this self image." Mallah
further explains, "When you encounter
obstacles, you sometimes can hear anegative voice telling you that you cannot
go on or continue the workout. This cautious
version of your voice is referred to as your
inner critic."
FRIEND OR FOE? You are victim of shifting
gears into self-protection mode if you have
allowed your inner critic to talk you out of
feeling uncomfortable during training, avoid
hard exercises, sweat or even failure. Feeling
anxious on the elliptical, dragging your
heals to get through the front door of the
gym or even dreading the rep countdownin the weight room are usually results of
Your inner critic can hold you back from
the things you really want. Here's how to shut
it up and get those results! By Lisa Robins
Photos by Steven Trujillo, Trudgephoto Photography
www.trudgephoto.com
TELL YOURINNER CRITIC
TO SHUT
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internal criticism. Your inner critic can
show up in forms of self doubt and fear.
However, understand that your inner-
critic is primarily there to keep you safe
from the world around you, explains
Mallah. Whether it is protecting you from
embarrassing yourself in front of others,
or preventing you from hurting yourself
physically, it is the voice of caution that
has its advantages and disadvantages.Most of you have heard of "runner's
high," the ultimate euphoric phenomenon
when pain seemingly disappears during
cardiovascular exertion and is replaced
by a state of bliss. This is scientifically
referred to as the production of
endorphins. While this is a medically-
proven phenomenon, the power and
control of the mind is invaluable, as well
as controllable by you. If runners were
to quit after the first 5 to 10 miles of a
marathon, which are known to be the
hardest part of the race, then no onewould ever cross the finish line.
David Carfagno, DO, CAQ, Board
Certified Sports Medicine, Board Certi-
fied Internal Medicine, and owner of the
Scottsdale Sports Medicine Institute in
Scottsdale, Arizona, explains that many
athletes, as well as recreational exer-
cisers, are victim of overthinking what
their body is physically doing, especially
during the start of any training session.
During exercise, training becomes more
enjoyable with the simultaneous positive
mind-set associated with exercise andthe enhanced endorphin release by our
brain. Consequently, there is a positive
experience associated with exercise as
the body warms up and has established
rhythm and flow, he explains.
THE MIND IS POWERFUL. Focusing on
a new belief that will better serve you
in accomplishing your goal can help
break past limitations in your head. By
connecting with the positive end result,
empowerment can propel you to get past
hindering thoughts. If it takes you longerto get to that enjoyable workout high and
learn to zone out your inner critic, be
determined to get there, but understand
that fitness is a journey that requires steps
and processes to guarantee physical
growth as well as internal growth.
GET CURIOUS AND DIG. If you do
not believe in yourself, then who will?
Understanding more about what
motivates you is a powerful tool to
overcome obstacles, such as negative
messages, which your mind truly thinksyour body cannot do. When you believe
you can do it, your inner critic can
become you inner ally.
Mallah is a firm believer in searching
within for a clear understanding of
what motivates each of us to take on
challenges, such as training, with the
premise of focusing on what excites us
about the possible outcome. Maybe its
to lose weight, maybe its to be healthier,
maybe its to be more attractive or feelstronger. But dont stop there keep
digging behind those answers, she
suggests.
SEE IT AND BELIEVE IT. Creating visual
boards or collages that include positive
imagery that reinforce your discovered or
dug-up goal can keep you motivated to
control your inner critic, as well as help
you stay focused on your motivation to
succeed. Pictures from magazines, family
photos, images of what you envision the
end result will both look like and feellike, are all positive and effective visual
reinforcements that can support positive
internal conversation.
Breaking past limiting inner criticism is
done by focusing on creating a new belief
that will better serve you in accomplishing
your goal, suggests Mallah. Reviewing
your images not just before a workout,
but visually storing them in the back of
your head for quick retrieval during your
workout can deter negative
thoughts trying to occupy
your head. Review themafter the gym and track your
progress.
Controlling internal chat-
ter and planning short-term
goals are realistic and do-
able and can be extremely
rewarding, if you take the
time to celebrate your suc-
cesses, Mallah adds. Cre-
ating a workout journal with
your training and weight loss
achievements, and even
compiling food logs can helpreinforce your positive voice
by feeling proud of your new
feats. Logging and reading
your data during the start of
your cardio session is a great
way to challenge the internal
criticism game.
Mallah also favors the cre-
ation of accountability struc-
tures to effectively support
a positive mind-set. She
explains, If your mind tries
to entice you to quit yourtraining session early, asking
yourself a powerful question such as,
What is at stake if I do? can provide you
with a deeper-seeded reason for why you
should stick with that original plan.
EXHALE.If your mind is racing faster than
your body is capable of moving on your
favorite cardio machine, you might as
well go flying off the back of the treadmill!
The idea of training is moving your bodyand increasing caloric expenditure, but
your mind needs to be purposefully
connected to your body to truly reap
the rewards of training hard. Yes, your
breathing is heavier, your circulation
is faster, but your internal voice must
remain in constant, positive control.
With every inner critic, thought, voice or
ego exists a real person beneath who has
humility, needs and desires. As the owner
of your accomplishments, it is ultimately
your task to be capable of understanding
and finding what those passions are andhow you are going to get them, beyond
critical messages blaring in your head.
The empowering reward of remaining
loyal to your fitness routine and actually
accomplishing the mission at hand is far
stronger than any self-doubt or voice that
tests your boundaries.
Passion is fire, fear is overrated, inner
critics are scared. Only you can choose
what you want to hear.MS&F
The empoweringreward ofremaining
loyal to yourfitness routineand actually
accomplishingthe mission