Make a Run for It! Max 21 Fitness Explains the 2 Vitamins All Runners Need

If running is part of your daily regimen (like lots of us Max 21 Fitness fanatics), then there are a couple of vitamins you may want to incorporate into your daily routine: Vitamin C and Vitamin E.

In a recent study, nine runners popped 500 mg of vitamin C and 100 IU of vitamin E a day for 2 weeks, then ran a 5-mile time trial in a hot, humid, and ozone-polluted chamber.

Compared to another trial where the runners took placebo pills, the vitamins increased concentrations of antioxidants in the runners’ blood before and after their race.

Why is this important? Runners who experienced the greatest boost in antioxidant concentrations clocked the biggest time improvements, explains study co-author Geraint Florida-James, Ph.D., of Edinburgh Napier University in Scotland.

Exercising in a polluted environment creates additional oxidative stress in the body, which can cause the body to churn out inflammation-causing compounds, Florida-James explains.

But antioxidants can mop op those free radicals, reducing oxidative stress and putting the kibosh on airway inflammation (inflammation can injure the lungs and cause them to become less efficient during your runs.)

Florida-James’ advice to Max 21 Fitness gurus (and other runners as well!)is this: Regularly down plenty of vitamin C and E from a healthy diet. Rich sources include broccoli, spinach, citrus fruits, tomatoes, kiwi, sweet potatoes, and mango. And if it's two weeks prior to competing in a hot, humid, and polluted place, down daily supplements containing 500 mg of Vitamin C and 100 IU of Vitamin E.

For more helpful workout and nutrition tips, or to download your own copy of the Max 21 Fitness Fat Burning Routine check out: www.max21fitness.com.

Here's to a healthy week of running!
--The Max 21 Fitness Team




Web content created for Max 21 Fitness by Escaype Enterprises, LLC.

Max 21 Fitness is Givin' You the Runaround...in the Gym! What Everyone Else is Doing When they Work Out

If you're a member of the Pure Living Fitness workout facility in Glendora, CA (or a member at any other gym), you may see others doing the same type of workout you're doing.

That's because fitness fanatics (especially Max 21 Fitness gurus) love to stick with the routines and equipment they know best!

Here's a look at fitness by the numbers from a recent poll:


-44.4 percent of health club members say they use the treadmill.

-42.9 percent of health club members say they use weight/resistance machines.

-35.4 percent of health club members say they use hand weights.

-32.8 percent of health club members say they use dumbbells.

-31.5 percent of health club members say they use the elliptical trainer.

-26.4 percent of health club members say they stretch.

-25.4 percent of health club members say they use barbells.

-24.4 percent of health club members say they use abdominal machines or devices.

-31.5 percent of health club members say they use the upright stationary bicycling machine.

-21 percent of health club members say they do low-impact aerobics.

-18.4 percent of health club members say they participate in yoga.

-16.8 percent of health club members say they participate in group aerobic classes with music.

-16.2 percent of health club members say they use the stair climbing machines.

-13.3 percent of health club members say they participate in high-impact aerobics.


For more information about exercise or to download your own copy of the Max 21 Fitness Fat Burning Routine check out: www.max21fitness.com.

Have a healthy weekend,
--The Max 21 Fitness Team




Web content created for Max 21 Fitness by Escaype Enterprises, LLC.

Abs-olutely Perfect! Get Flat Abs with Max 21 Fitness 's Top Five Ab Exercises

Like what you see in the mirror when you're in the buff? If not, it's never too late to improve your physique!

Max 21 Fitness has several exercises you can do to attain that flat belly you've always wanted...

These ab exercises are quick, easy, and fool-proof!

In just 4-6 weeks you may have a completely different view of how you look in the mirror.

So here's how we at Max 21 Fitness suggest you shape up your stomach:

No. 1: Improve Your Posture
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

No. 2: Think Whole-Body Exercise
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.

No. 3: Try the Canoe Twist
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.

No. 4: Do the Cat Kick
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.

No. 5: Practice the Pilates Zip Up
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.


For more easy ab exercises download your own copy of The Max 21 Fitness Fat Burning Routine.

Here's to that hot bod!
--The Max 21 Fitness Team




Web content created for Max 21 Fitness by Escaype Enterprises, LLC.

'Weight' and See! Max 21 Fitness 's Top Reasons Why Women Need Strength Training

Happy Monday, Max 21 Fitness fanatics!

Did you know? A recent study reveals that 83% of women DON'T lift weights...That's a lot of fitness gurus who are missing out on an important part of exercise! Research now shows that pumping iron 2 days a week (at Pure Living Fitness in Glendora, CA of course) can decrease back pain by 18% after just 16 weeks. Women with back problems who started lifting weights 4 times a week reported a whopping 42% improvement in their back pain after 4 months of strength training. This study alone is a fantastic reason all of us should head to the gym (or do a Max 21 Fitness session at home) for some light to moderate weight-lifting!

Here are 5 more reasons women should do strength training:

1. Taking classes like yoga or Rhumba may not be challenging enough for your muscles.

2. Strength training revs up your metabolism!

3. Weight training makes you more flexible!

4. Weightlifting can help you maintain your bone mass--maybe even more than taking calcium supplements!

5. You'll build strength that will help prevent common aches and pains that women between 30-50 typically experience after a workout.

For more information on strength training or to download a step-by-step exercise plan to do from the comfort of your home visit: www.max21fitness.com.

Here's to pumping some iron, ladies!
--The Max 21 Fitness Team




Web content created for Max 21 Fitness by Escaype Enterprises, LLC.

Burn, Baby Burn! The Max 21 Fitness List of Top Fat-Burning Foods

Happy Friday, friends!

Some of us are constantly searching for new ways to burn off body fat (all of us at Max 21 Fitness are ALWAYS on the lookout for supplements, exercises, and foods!). So after doing a little research, we stumbled upon this list of Top Fat-Burning Foods for all you Max 21 Fitness gurus to try...

1. Low Fat Dairy Products (skim milk, yogurt)

2. Hot Peppers (jalapenos, habaneros, cayenne peppers)

3. Green Veggies (spinach, asparagus, lettuce, green beans)

4. Good Fats (like olive oil and avocados)

5. Berries (blueberries, strawberries, raspberries, and even grapes!)

6. Nuts (almonds, walnuts, pistachios, etc.)

7. Hot or Iced Tea (green tea, black tea, and even white tea!)

8. Caffeinated Coffee (but not too much!)

9. Grapefruit (unless you are taking prescription meds and your doctor has advised you NOT to eat this).

10. Whole Grains (but be careful with your daily carb intake!)

For more interesting nutrition tips and even some exercises you can do to get/stay fit, go to: www.max21fitness.com

Here's to a healthy weekend!
--The Max 21 Fitness Team




Web content created for Max 21 Fitness by Escaype Enterprises, LLC.

Flour Power! Max 21 Fitness Recommends These Low-Carb, High-Fiber Tortillas!

We're taking wraps to a whole new level...with low carbs, high protein, and high fiber in each bite!

Try the "Extreme Wellness" flour tortillas, from Ole' Mexican Foods (you should be able to find them at your local grocery store with the rest of the other soft-shell tortillas)

Each wrap is only 71 calories!

They are also loaded with 12 grams of dietary fiber and 8 grams of protein.

Oh, and did we mention the net carb count is only 5 grams, and they taste amazing?!

Use these Extreme Wellness tortillas with anything from grilled chicken, to veggies, to almond cheese (for healthy quesadillas!), or for some organic PB and sugar-free J!

For more low-carb wrap ideas, or to find a step-by-step workout to go along with your healthy eating visit us at: www.max21fitness.com

Here's to some awesome 'wrapping,' only without the catchy beats in the background!
--The Max 21 Fitness Team




Web content created for Max 21 Fitness by Escaype Enterprises, LLC.

No Need to Wing It...Max 21 Fitness Has a New Chicken Salad Recipe!

Attention Max 21 Fitness fanatics!

Are you tired of the same old 'salad with chicken' routine?

Well here's a new take on a chicken salad...with apples in it!
The even better news is...it's Max 21 Fitness-friendly!

Here's what you need:

-100g of chicken breast (cooked and diced)
-1 Fuji apple (diced or chopped small)
-3 stalks of celery (diced)
-3 Tbsp. of lemon juice
-1/8 tsp. cinnamon
-Dash of nutmeg
-Dash of cardamom
-Dash of sea salt
-Stevia (to taste)
-1 lemon wedge

Here's how you make it:

Mix all ingredients together. Sprinkle with Stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon. Makes 1 serving (1 protein, 1 vegetable, 1 fruit).

For more healthy recipes or information on a workout regimen to go with your nutritious eating plan visit: www.max21fitness.blogspot.com

Have a healthy week!
--The Max 21 Fitness Team



Web content created for Max 21 Fitness by Escaype Enterprises, LLC.