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




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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.

Because Losing is a Good Thing...Max 21 Fitness and the 3 Important Keys to Weight Loss!

If you're having trouble shedding those extra pounds, here are a few helpful Max 21 Fitness tips that may help you along the way!

1. When in doubt, opt for salad!
Salads are an excellent example of high nutrient density meals that help you lose weight. The vegetables in garden salad have a high ratio of nutrition to calories. In other words, you get lots of nutrition for very few calories.
High nutrient density meals such as salad allow you to eat more, satisfy your appetite and stick to a healthy weight loss plan.

2. Get Your Health Benefits from Taking Antioxidants!
These are items you can find in your supermarket that can add important nutritional elements to your meals. For example, romaine and red leaf lettuce, spinach and arugula are all excellent sources of anti-inflammatory, antioxidant nutrients, such as carotenoids and phenolics.
Eating more carotenoids could even make you better looking, according to the latest nutrition research!

3. Give yourself that instant nutrition boost your body is looking for!
The positive effects on your body start right away. For several hours after you a eat large bowl of fresh romaine lettuce, there is a significant increase in your blood of:
-Total antioxidant activity
-Vitamin C
-Beta-carotene
-Quercetin (which is an important bioflavonoid)
-Phenolics


These 3 tips can help boost your weight loss, and have you looking and feeling healthier in no time!
For more nutritional tips or info about exercise and fitness go to: max21fitness.com.

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



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

'Root' for Your Favorite Protein Smoothie Recipe! But First Try the Max 21 Fitness Root Beer Float Smoothie!

We all have a favorite protein smoothie recipe that we usually stick to...but when the same ol' drink becomes boring, what do you do?

Here's a new protein smoothie recipe from Max 21 Fitness. It's a healthy spin on an American favorite--root beer floats!

So get out your vanilla whey protein and your blender, and prepare for a Max 21 Fitness treat!

Here's what you'll need:
- one 12 oz. can of diet Root Beer (we like Zevia root beer, made with Stevia)
- 2 scoops of vanilla whey protein (we usually use Iso protein)
- 1/4 to 1/2 cup of almond milk (like Almond Breeze or Silk)
- 4 to 6 ice cubes
- 1 Tbsp of fat-free Cool Whip (heavy cream, not from a can)

Here's what you do:
-Blend your protein with a 1/4-1/2 cup of almond milk, just so the powder dissolves in the liquid.
-Add the ice cubes and about 6-8 oz. of your diet root beer to blended product (be careful when blending the root beer, since it's carbonated!)
-Pour blended contents into a tall glass.
-Add 1 tbsp. of fat-free Cool Whip (optional)
-Drink and enjoy!

Preparing a healthy beverage can be enjoyable, when you've got great recipes on hand. For more nutritional ideas or to find some helpful exercises to go along with your healthy eating visit us at: max21fitness.com

Here's to sweet protein treats like this one, and an even sweeter looking physique!
--The Max 21 Fitness Team




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All Up in Your Grill! Some Max 21 Fitness Ideas for Healthy Grilling this Labor Day Weekend

Labor Day Weekend is approaching...and did you know?
4 out of 5 people say burgers are their favorite grilled food!

Typical burgers made of ground beef, however, can also be jam-packed with up to 300 calories and nine grams of artery-clogging saturated fat for just one four-ounce burger.

Here are some Max 21 Fitness-friendly options that are lower in calories and saturated fat:

-Lean Beef Burger (93/7): 170 calories, 3g saturated fat

-Turkey Burger (95/5): 180 calories, 2g saturated fat

-Salmon Burger: 110 calories, 0.5g saturated fat

-Organic Veggie Burger: 110 calories, 0.5g saturated fat

-Portobello Caps: 40 calories, 0g saturated fat


For more Max 21 Fitness grilling ideas or suggestions for improving your diet & exercise regimen check out: max21fitness.com.


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




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

Have Your Cake and Eat it Too...with the Max 21 Fitness Black Bean Cake Recipe!

Happy Friday, Max 21 Fitness gurus!
Are you craving a sweet treat, but trying to avoid all that sugar, carbs, & fat?

Then why not try the Max 21 Fitness black bean cake recipe? It contains low-glycemic index carbs, protein-packed Greek yogurt & eggs, and calorie-free vanilla flavoring (mmmm)!
Ingredients:

-one 15 oz. can unseasoned black beans (organic)
-one 3.5 oz container of Greek yogurt (we like Stonyfield Organic)
-6 tablespoons organic baking cocoa
-1 teaspoon baking powder
-1/2 teaspoon baking soda
-4 cage-free, organically fed eggs
-1 tablespoon of organic vanilla extract
-3/4 cup Stevia
-1 pear for garnish (if it's in season!)

Directions:

-Preheat your oven to 325 F. Rinse the beans and puree them with the vanilla extract in a blender. If the mixture stalls, add a little bit of water.

-In a bowl, mix together cocoa powder, baking soda, and baking powder. In a separate bowl, beat eggs, Stevia, and Greek yogurt together.

-Add the bean puree to the egg, Stevia, and yogurt mixture until well-mixed.

-Gently mix in the cocoa powder, baking soda, and baking powder.

-Grease a 9-inch cake pan and pour in the batter.

-Bake for 40 to 50 minutes.

-Allow to cool. Then slice, garnish with a piece of pear, serve & enjoy!

For more Max 21 Fitness-friendly recipes, or exercise suggestions to accompany your healthy eating plan visit us at: max21fitness.com

Here's to a great weekend of eating & working out!
--The Max 21 Fitness Team



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

Spice Things Up at the Table! Why Max 21 Fitness Fanatics Should Eat More Spicy Foods

Is it hot in here, or is it just us?!

One great piece of nutritional information we'd like to share with you is that spicy foods can aid in the Max 21 Fitness Fat Burning Routine!

According to a recent article on a British fitness site, spicy foods help burn fat because they temporarily increase your metabolic rate.

Some spices have even been found to raise your metabolic rate by as much as 50% for up to three hours after you consume the hot stuff on your plate!

The reason spices boost your metabolic rate is because they raise your body’s temperature (you will notice this yourself when eating spicy foods), which in turn raises your heart rate.

Spices are also believed to have thermogenic properties (which means they stimulate your body’s fat burning process).

You may have even noticed that cayenne, a red hot chili pepper, is found in many weight loss pills because it stimulates fat burning.

The overall result is that eating spicy foods can increase the amount of fat and calories you burn for a short (but beneficial) amount of time following consumption.

For more helpful weight loss tips or information about the Max 21 Fitness Fat Burning Routine go to: max21fitness.com.

Here's to hot peppers and cool physiques!
--The Max 21 Fitness Team




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

Max 21 Fitness & the Facts of Life (Nutrition Facts, That is...)

It's something that's required to be on most packaged foods and beverages, but how many of us actually pay attention to it? We're talking about the Nutrition Facts label.

According to the Mayo Clinic, this label provides detailed information about the nutrient content of the product. The label — sometimes called the nutrition information panel — is intended to help you make healthier choices. While the required information is standard, the specific nutrients vary, depending on the food product.

If you aren't aware of how to analyze them...you can read Nutrition Facts labels to determine the amount of calories, protein, carbohydrates, grams of fat, sugar, sodium, and even fiber content in specific products.

Knowing this information can help you decide whether a food or beverage fits into your Max 21 Fitness eating plan or is appropriate if you have certain health conditions (such as high blood pressure or high cholesterol). Understanding nutrition labels also enables you to compare similar products to see which one might be a healthier choice.

The more practice you have reading food labels, the better you can become in using them as a tool to plan your healthy, balanced Max 21 Fitness diet.

For more nutritional information or suggestions for meal plans and exercise, visit us at: max21fitness.com.

Here's to becoming more health conscious!
--The Max 21 Fitness Team



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It's Torte-ally Amazing...The Max 21 Fitness Sugar-Free Flourless Chocolate Torte Recipe!

Have your cake and eat it too!
Here's a great Max 21 Fitness recipe: Sugar-Free Flourless Chocolate Torte!
Your friends and family will think it tastes amazing...and they'll never know it has fewer calories and zero sugar!

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes


Here's what you need:

-2 cups pecans
-1/3 cup cocoa
-1 tsp. baking powder
-1/4 teaspoon salt
-4 eggs
-1/2 cup (1 stick) butter, melted
-1 tsp. vanilla
-1/4 cup erythritol (optional)
-Artificial sweetener equivalent to 1 cup sugar (we like to use liquid Stevia sweeteners)
-1/2 cup water

Here's how you make it:
Heat oven to 350 F. Grease an 8" or 9" round pan.

1) Place the pecans in your food processor - pulse until they are small (but not quite as small as corn meal).

2) Add the rest of the dry ingredients and pulse again. (Note on erythritol: You can do this recipe with all liquid artificial sweetener, but we've begun experimenting with partial erythritol, with success).

3) Add the wet ingredients and process until well-blended.

4) Pour into your round pan and bake. The exact time will vary with the pan. Start checking at about 25 minutes until toothpick inserted in center comes out clean.

5) Slice when cool. If desired, serve with fat-free whipped cream and/or sugar-free chocolate sauce.

Here's the nutritional information:
Each of the 8 servings has 2 grams of effective carbohydrates plus 4 grams of fiber, 6 grams of protein, and 334 calories.

For more healthy low-carb dessert recipes check out: www.max21fitness.com.

Here's to getting your sweet fix in a sugar-free way!
--The Max 21 Fitness Team




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

Nevermind Fame, Get Your 15 Minutes of Max 21 Exercise!

Can't find time in that busy lifestyle of yours to get to the gym or go for a morning jog? Well good news!

A new study shows even 15 minutes of exercise a day can add 3 years to your life!

Regular exercise strengthens muscles, reduces the risk of some diseases, and promotes mental well-being. The more exercise, the better.

But if you're short on time and low on energy...give it just 15 minutes.

Subjects in this study apparently cut their risk of death by 14% and extended their life expectancy by three years compared with those who did not exercise at all.

Just one more reason to download your copy of the Max 21 Fitness Fat Burning Routine!

For more information on celebrity trainer Chris Garcia's ebook visit: max21fitness.com.

Here's to a longer, healthier life!
--The Max 21 Fitness team




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

For Real, Dough! Try the Max 21 Fitness Gluten-Free Pizza!

Eating gluten-free is becoming more and more popular among health nuts, and especially among those who have food allergies.
So here's a healthier way to have an Italian favorite...with Gluten-Free pizza crust!

Here's what you'll need:
-3/4 cup Gluten-Free All-Purpose Flour Mix
-3/4 cup tapioca flour
-2 tablespoons dry powdered milk
-1 teaspoon Agar-Agar powder (can substitute for the same amount unflavored gelatin powder)
-1 teaspoon sea salt
-2 teaspoons xanthan gum
-1 package active dry yeast granules
-1 teaspoons sugar OR 1/2 teaspoon honey
-2 teaspoons olive oil
-1 1/2 teaspoons cider vinegar
-1/2 cup lukewarm water

Here's how you make it:
-Preheat your oven to 400 degrees.
-Line a large baking sheet with parchment paper and sprinkle lightly with gluten free cornmeal.
-Dissolve your yeast in the water as per the directions for the yeast.
-Whisk together all the dry ingredients in a mixing bowl. Be sure they are well mixed.
-Gradually mix in the wet ingredients; sugar, olive oil, vinegar, water (with the yeast).
-Mix on high speed for 3 to 4 minutes.
-Place your dough mixture on a clean surface well sprinkled with tapioca flour. Begin to work your dough into a large ball. The dough will be sticky. The key to managing the dough is to use enough tapioca flour in your kneading.
-Divide your dough in half to make two pizzas.
-Roll each dough ball into a circle. (Be sure to use enough tapioca flour!) Roll the dough thick for Chicago Style, and thinly for New York Style.
-Transfer the rolled dough onto your pizza sheet or pizza stone. Bake for five minutes. To ensure an even bake it is best to bake each pizza separately.

Here's how you jazz it up:
• 1 cup organic pizza sauce (you can make your own using organic tomato sauce, fresh basil, salt, pepper, oregano and olive oil)
• 8 ounces fresh mozzarella, grated
• 4 sliced mushrooms
• 8 sliced olives
• 4 ounces organic turkey pepperoni

Here's how you make it taste amazing:
Spread the organic pizza sauce on the pizza (be sure to leave a border around the edges if you would like a crispier crust). Top with a third of the cheese. Sprinkle evenly with the mushrooms, olives and pepperoni. Top with the rest of the grated mozzarella. Put the pizza in the oven for another 7-10 minutes. Allow to cool before slicing. Enjoy!

For more great-tasting nutritional meal ideas: www.max21fitness.com
--The Max 21 Fitness Team




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Don't Be Chicken...Try a New Max 21 Fitness Salad Recipe!

Sometimes eating the same ol' chicken dish can become boring...

So here's a healthy spin on chicken salad with grapes and walnuts!

Here's what you'll need:

-4 cups cubed (1/2 inch) cooked chicken (about 1 3/4 pound)
-1 cup walnuts,toasted and chopped
-1 celery rib, cut into 1/4-inch-thick slices (1 cup)
-2 tablespoons finely chopped shallot
-2 cups halved seedless red grapes
-3/4 cup mayonnaise
-3 tablespoons tarragon vinegar
-2 tablespoons finely chopped fresh tarragon
-1/2 teaspoon salt
-1/2 teaspoon black pepper

Toss together all ingredients in a large bowl until combined well.

For other nutritious recipes and healthy meal plans check out: www.max21fitness.com.

Enjoy!
--The Max 21 Fitness Team




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The 'Perfect' Bar for Max 21 Fitness Gurus!

Looking for a delicious alternative to those chalky-tasting protein bars you find at the grocery store?

Try the Perfect Foods Bar...

It's organic, gluten-free, and high in protein.

The best news is, Perfect Foods Bars are on sale for Back-to-School season (check out perfectfoodsbar.com).


You will love the ways these bars taste...and your lean physique will thank you too!

For more fun nutritional ideas visit: www.max21fitness.com.
--The Max 21 Fitness Team




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

A 'Berry' Healthy Choice: The Max 21 Fitness Strawberry Heaven Breakfast!

Time for a refreshing twist on a great summer fruit...the Max 21 Fitness Strawberry Heaven breakfast!

Here's what you need: ‎
--8 oz. of cold water
--1Scoop of Iso 100 Vanilla Protein
--1Scoop of EZ Body Berry AntiOxidants
--8 ice cubes
--5 frozen strawberries
--1tbsp. of flax seed oil
--1/4 cup of Kashi GoLean Crisp Cereal (to add on top).

Enjoy, Friends!!
--The Max 21 Fitness Team

For more nutritional or exercise ideas visit: http://www.max21fitness.com/.



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

It's Eggs-actly What You Need for Your Max 21 Fitness Fat Burning Routine!

One of the most important rules of weight management/weight loss is making sure you DON'T SKIP BREAKFAST!

 

That's why we're here to give you some healthy food ideas...to start your day on the right foot!

If you have time in the morning to prepare yourself breakfast, why not go with a staple...eggs!

Here's a quick & easy recipe you can make:

Scrambled Whites with Greens

Description: This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. 

First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. 

Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry.
 

You'll Save: 40 calories, 100 mg of cholesterol, and 13g of fat compared with two normal scrambled eggs.

For more nutritious weight loss meal ideas: www.max21fitness.com

Here's to an eggs-ellent and healthy breakfast!

--The Max 21 Fitness Team

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Fish Oils...What a Great Catch!

Did you know...? Taking a good fish oil supplement has a ton of benefits!

Not only can it help improve your hair, skin, and nails, it can also help with sweet cravings...

Fish oils cause your body to produce a chemical called cholecystokinin. 

This chemical sends a signal to the brain that curbs your cravings for whatever's on the dessert menu at the restaurant where you're dining.

It's important, however, to make sure your fish oil is as pure as possible. How can you tell? Try the freezer test. 

Put one of your fish oil capsules in the freezer....when it's frozen, examine its color. If the capsule is opaque in color, that means it's loaded with fillers. If the capsule appears transparent in its frozen state, then its quality is pretty decent.

We like the fish oils made by OMAX, but you may find some other good products at your local vitamin or organic grocery store.

Here's to a great lookin' head of hair, strong nails on both your hands & feet, as well as a dinner experience WITHOUT the guilt of eating dessert at the end of your meal!

For more nutritional tips and info, contact us: support@max21fitness.com.

--The Max 21 Fitness Team



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Orange You Glad...For Orange-Vanilla Protein Smoothies!

Here's a great new twist on that 'orange dreamsicle' flavor we all love...

It's the orange vanilla protein smoothie recipe!

Check it out...and let us know what you think!

What you'll need:

•1 scoop of vanilla whey protein powder

•8 oz. orange-flavored Crystal Lite (or orange Vitamin Water Zero)

•4-5 ice cubes

•1 tsp. Vanilla Extract

•½ banana

•2-3 frozen strawberries

•2 packets of Stevia

(or sweetener of your choice)

Try blending the protein powder, vanilla extract, stevia, and your orange-flavored beverage together first, before adding the fruit. This will ensure that your protein doesn't become clumpy in your refreshing new smoothie.

Now you can have the satisfying taste of OJ...any time of day...Enjoy!

--The Max 21 Fitness Team

For more nutritional info & meal ideas visit: www.max21fitness.com



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Having Breakfast Like a Pro...with a Protein Bistro Box!

If you're like some of us on the Max 21 Fitness Team and you just HAVE to have your coffee in the am...why not head to Starbucks where you can get a cup o' joe AND a high-protein breakfast?

Check this out...It's the Protein Bistro Box.

This fun little package is jam-packed with:
--1 cage-free hard-boiled egg
-- 2 slices of white cheddar cheese
--1 packet of honey peanut butter spread
--1 small multigrain muesli piece of bread
--3 apple slices
--1 palmful of grapes

As for nutrition facts?
--380 calories
--13 grams of protein
--5 grams of fiber

Survey says....We love it!
So the next time you visit your favorite Barista at Starbucks, make sure you pick up some protein to go with that java!

For more nutritional protein ideas, visit max21fitness.com.
Here's to a healthy start to your day!
--The Max 21 Fitness Team


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PB...or Not to Be...That is the Question!

Looking for some Max 21-friendly snack ideas?
Here's one that will drive you...well, NUTS!

Introducing...the High-Protein Low-Carb Peanut Butter & Jelly Wrap...It’s a great way to stabilize your blood sugar levels, satisfy your sweet tooth, and get 1/3 of your fiber for the day.
With stable blood sugar levels and increased daily fiber, it’s much easier to manage the portions of your meals.
Here's what you need:
1 Mission Carb Balance Tortilla Soft Taco Size (warming is optional)
1 Tbsp. Natural Peanut Butter (stir the oil on top into the peanut butter)
1 Tbsp. Smuckers Light Strawberry Jelly (sweetened with Splenda)
(Or...you can substitute 1/2 a banana for the jelly)

Here's what's in it:
Calories- 245
(Subtract 60 cals for the fiber)
Protein-5 grams
Carbs-22 grams (net carbs-8 grams)
Fiber-14 grams
Heart Health Fat-11 grams
Try this and other amazingly delicious snacks today!
For more nutritional ideas check us out at: http://max21fitness.com/ .

Here's to good snacks and a great body!
--The Max 21 Fitness Team

Zoomin' In...on Max 21 Zumba Fitness Classes!

What is Zumba anyway?!

Zumba is an aerobic fitness program created by Miami-based dancer and choreographer Beto Perez and two entrepreneurs, Alberto Perlman and Alberto Aghion.
It originated in Colombia in the 1990s and is taught by more than 20,000 instructors in 35 different countries.

What are the Max 21 Zumba Class Hours at Pure Living Fitness?

(Glendora Location Only)

• 7:00 -8:00 pm Mon-Thurs.
• 8:00-9:00 am Sat. 

What are the Prices for the Max 21 Zumba Classes?

• $15 / single session
• $100 / package of 10 sessions

When Can I Take Max 21 Zumba Classes at Pure Living Fitness?

(Glendora Location Only)

• 5 Available Classes Per Week 
• 22 Available Classes Per Month   

What is the Address for the Pure Living Fitness Facility?

(In The Tire Pros Shopping Center)
445 E Route 66 # B
Glendora, CA 91740-3520

Where Can I get more info About Zumba & Other Classes Offered at Pure Living Fitness?

Call or email us! (866)808.3232 or support@max21fitness.com



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An INCREDIBLE Idea for Protein: The Max 21 Fitness 'Hulk Smoothie!'

If you're bored with the same ol' smoothie recipes, why not jazz things up a little in the blender?

Here's a fun recipe we found online...It's the Incredible Hulk Protein Smoothie!

Try one as an after-workout supplement...or make this for your kids!

With this cool & refreshing smoothie, all your friends and family will be green with envy...

Here's to great health, and an even better looking physique!

--The Max 21 Fitness Team

Ingredients:-1 or 2 scoops of vanilla whey protein (We like Beverly International Ultimate Muscle Protein)
-1 tbsp. sugar-free pistachio pudding mix
-1 mint leaf or a few drops peppermint extract (optional)
-A few drops of green food coloring (optional)
-8 oz. cold water or almond milk
-3-5 ice cubes

Blend and Enjoy!


web content created for Max 21 Fitness by: Escaype Enterprises, LLC

Maximize Your Max 21 Fitness Fat-Burning Routine...with L-Carnitine!

Some of you may be looking for an extra boost when it comes to melting off that extra weight...

If you're in search of a natural fat-burner, Try L-Carnitine!

So what exactly is L-Carnitine? 

It's an amino acid that aids in the body’s fat-burning process. 

Body fat loss can lead to improved mobility, increased energy levels, and even more productive workouts! 

Look for L-Carnitine supplements that are 500mg per capsule...You can take up to 3,000mg of this amino acid daily for optimal fat-burning.

Here's to getting even leaner!

--The Max 21 Fitness Team

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Moooo-ve Over, Candy Bars!

So we came across the coolest new Skinny Cow product...and it's so good, it could take the place of a Kit Kat (or your favorite candy bar)!

It's called the Skinny Cow Heavenly Crisp Bar (in milk chocolate).

This terrific treat is only 110 calories, and 9 grams of sugar.

If you're looking for something fun to splurge on, give these bars a try...You can probably find them at your local grocery store (we found ours at the drug store in the candy section).

Here's to guilty (but healthful) pleasures!

--The Max 21 Fitness Team



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Healthy Eating Tips for Diabetics

             Living with diabetes doesn't have to mean feeling deprived or restricted. Here are a few tips on making healthful food choices for you and your entire family: Eat lots of vegetables and fruits. 

      Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals. Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce. Include dried beans (like kidney or pinto beans) and lentils in your meals. 

      Include fish in your meals 2-3 times a week. Also, choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin.  

For ways to cut back on your fat intake, try removing the skin from the chicken and turkey you eat. Choose non-fat dairy products such as skim milk, non-fat yogurt and non-fat cheese. Also, choose liquid oils (like coconut oil) for cooking instead of solid fats that can be high in saturated and trans fats. 

For more diabetes-friendly food info: support@max21fitness.com. Here's to healthy living!                            

--The Max 21 Fitness Team

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H

Eat Your Heart Out (with Healthful Food Choices, That is)!

Max 21 Fitness is proud to announce its new "Approved Foods List!"

So if you're wondering which veggies/fruits/condiments are the best choices, then check it out!

We've got a grocery list full of meats, produce, and toppings you can find at just about anywhere you shop.

Ask us for a copy today and we'll email it to you!

Here's to good health,

--The Max 21 Fitness Team





web content created for Max 21 Fitness by: Escaype Enterprises, LLC

Day 16 of the Max 21 Fitness Fat Burning Routine

Day 16 of Max21 The 21 Day Fat Loss Program Workout http://max21fitness.com/

Day 16 Is Complete!!
3 Rounds With The Busy Day.

Went Up In Weight With All My Exercises.

Meal Plan
Made The
30 Second Meal Replacement Shake
8 oz. Cold Water
2 Scoops Protein Powder Iso 100
1 Scoop Greens Powder
1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal
6 Ice Cubes
Blended For 30 Seconds

For Lunch
Grilled Chicken & Black Beans From
Wahoo’s

Quote For Day 16
“It’s Not What We Do Once In A While That Shapes Our Lives. It’s What We Do Consistently.” 
 Anthony Robbins

It's Not a Silly Love Song...But It Sure Is Cheesy!

Check This out! It's called Healthy Carb Solutions From Fiber Gourmet.
They Make A Variety Of High Fiber Flour Products And The Taste Is Outstanding!
These Carbs Are Much Healthier For You & The Kids.
As Of Now They Are Carried In Only A Few Stores, But Do Offer Free Shipping With Orders Of $75 Or More. We Recommend Buying In Bulk Because These Products Do Have A Long Shelf Life.
These Products Are Definitely MAX21 Friendly!

They Were Even Featured Recently On Good Morning America:
http://www.fibergourmet.com/ClassicPastaHealthy.aspx
Product Features

•  130 calories per serving, 40% fewer than standard pasta
• 18g fiber per serving - 72% of the Daily Value
• Nutrtition Facts backed by actual laboratory analysis
• Available in 5 varieties: penne, rotini, lasagna, spaghetti and short-cut fettuccine
• Convenient 1/2 lb packages with a 2 year shelf-life
• 40% fewer "net carbs" than standard pasta
• Only 2 WW Points
  (standard pasta is 4, whole wheat is 3)

Here's to One of America's Favorite Dinner Dishes!
-The Max 21 Fitness Team

Day 15 of the Max 21 Fitness Fat Burning Program

Day 15 of Max21 The 21 Day Fat Loss Program Workout http://max21fitness.com/

Day 15 Is Complete!!
4 Rounds Felt Great Today!!
Lots Of Core Focused Movements!
2 Weeks Into The Program And I’ver Dropped 2 Inches On My Abs. 

Meal Plan
Made The
30 Second Meal Replacement Shake
8 oz. Cold Water
2 Scoops Protein
1 Scoop Greens Powder
1 Tbsp. Dry Oatmeal
In A Shaker Bottle

For Breakfast
Ground Turkey Scramble
With Spinach & Beans.
For Lunch
Grilled Chicken Salad

Quote For Day 15
"Visualize this thing you want. See it, feel it, believe in it. Make your mental blueprint and begin." Robert Collier

Day 11 of the Max 21 Fitness Fat Burning Routine

Day 11 of Max21 The 21 Day Fat Loss Program Workout http://max21fitness.com/

Day 11 Is Complete!!

Lots Of Core Movements, My Abs Feel Great!
After 4 Rounds!
Meal Plan
Made The
30 Second Meal Replacement Shake
8 oz. Cold Water
2 Scoops Protein
1 Scoop Greens Powder
1 Tbsp. Dry Oatmeal
In A Shaker Bottle

For Lunch (Plan On Having)
Sashimi Salad From Miyako Sushi
Peanut Butter & Jelly Wrap
1 Mission Carb Balance Tortilla
1 Tbsp. Natural Peanut Butter
1/2 Banana

Quote For Day 11
Faith makes things possible, not easy. – Author Unknown

The Max 21 Fitness Week 1 Assessment

Our Week 1 Assessment is Complete!
We Performed 41 Plie Squats & 43 Push Ups In The 60 Seconds Test.
It's Important To Mention This Test Is
Only Effective If Your Safety & Form Is Not Comprimised.
This Test Is Designed To Measure Your Progress And Is Only Reliable When The Exercises Are Performed Correctly At A Controlled Pace.
We Encourage You To Send Us Your Assessments!!
We'd Love To Hear About Each of Your Results!!
--The Max 21 Fitness Team

Day 8 of the Max 21 Fitness Fat Burning Routine

The 4th of July Holiday is over...Back to the workout routine!

Day 8 of Max21 The 21 Day Fat Loss Program http://max21fitness.com/
Workout

Starting Weight 229
Current Weight 224
Lost 5 Lbs. This Past Week.
Day 8 Workout Complete!
Fantastic Workout!

Day 8 20 Minute Routine.
4 Rounds Of The Circuit
Active Rest Hops 100 Hops Per Set
Performed Max21 H.I.I.T. Treadmill Program
12 Rounds Of The Advanced Level Much Today

Meal Plan
Made The
30 Second Meal Replacement Shake
8 oz. Cold Water
2 Scoops Protein
1 Scoop Greens Powder
1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal
4 Frozen Strawberries
5 Ice Cubes
Ate Out For Lunch
Chicken Breast
1 Cup Pinto Beans
Peanut Butter & Jelly Wrap
1 Mission Carb Balance Tortilla
1 Tbsp. Natural Peanut Butter
1/2 Banana

Quote For Day 8
It is in your moments of decision that your destiny is shaped.
Tony Robbins

Day 5 of the Max 21 Fitness Fat Burning Routine

Day 5 of Max21 The 21 Day Fat Loss Program http://max21fitness.com/
Workout
Day 5 Workout Complete!
Fantastic Glute Workout!

Day 5 20 Minute Routine.
3 Rounds Of The Circuit
Increased Active Rest Hops 120 Hops Per Set
Performed Max21 H.I.I.T. Treadmill Program
12 Rounds Of The Advanced Level Much Easier Today

Meal Plan
Made The
30 Second Meal Replacement Shake
8 oz. Cold Water
2 Scoops Protein
1 Scoop Greens Powder
1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal
4 Frozen Strawberries
5 Ice Cubes
Ate Out For Lunch
Seared Ahi Salad
Peanut Butter & Jelly Wrap
1 Mission Carb Balance Tortilla
1 Tbsp. Natural Peanut Butter
1 Tbsp. Sugar-Free Jelly

Quote For Day 5
Have confidence that if you have done a little thing well, you can do a bigger thing well, too!
You Made It To The End Of Week One Congrats!! Give Yourself Positive Reinforcement!
We Are Affected Most By Our Own Criticisms! Acknowledge Your Efforts!
The Longest Journeys Are Accomplished With Single Steps In The Right Direction!

Day 4 of the Max 21 Fitness Fat Burning Routine

Day 4 of Max21 The 21 Day Fat Loss Program
http://max21fitness.com/ The 20 Minute In Home Workout Plan
Workout
Day 4 Workout Complete!
Great Workout! Feeling It In The Chest
& Abs.
Day 4 20 Minute Routine.
3 Rounds Of The Circuit
Increased The Pushups To 25 Per Set
Will Perform Max21 H.I.I.T. Treadmill Program
12 Rounds Of The Advanced Level Later Today
Meal Plan
Made The
30 Second Meal Replacement Shake (Post Workout Shake)
Substituted 8 Ozs. Zico Coconut Water ( To Replenish Potassium Levels)
2 Scoops Protein
1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal
6 Frozen Raspberries
5 Ice Cubes
Packed
1 Chicken Breast
1 Small Cup Black Beans
1 Small Green Salad
Raw Almonds
Thoughts For Day 4
Things Won Are Done; Joy's Soul Lies In The Doing.
 William Shakespeare

Day 3 of the Max 21 Fitness Fat Burning Routine

Day 3 of Max21 The 21 Day Fat Loss Program http://max21fitness.com/
Workout
Day Off From Resistance Training
Day 3  Treadmill Workout Complete!
12 Rounds Of The Advanced Level 
Peak Heart Rate 160
Workout Intensity 7
Light Stretching For 15 Minutes 
It's Best To Stretch After A Cardio Session!

Meal Plan
Made The
30 Second Meal Replacement Shake
Substituted 8 Ozs. Zico Coconut Water ( To Replenish Potassium Levels)
2 Scoops Protein
1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal
4 Frozen Strawberries
5 Ice Cubes
Packed
2 Turkey Patties
1 Small Sweet Potato
1 Small Green Salad
Peanut Butter & Jelly Wrap
1 Mission Carb Balance Tortilla
1 Tbsp. Natural Peanut Butter
1 Tbsp. Sugar-Free Jelly

Thoughts For Day 3
“Once you replace negative thoughts with positive ones, you'll start having positive results.”
 Willie Nelson quotes (American country western singer)

Max 21 Fitness Fat Burning Plan Day 2

Day 2 of Max21 The 21 Day Fat Loss Program http://max21fitness.com/
Workout

Day 2 Workout Complete! 

Great Workout For The Glutes
& Triceps.
Day 1 20 Minute Routine.
3 Rounds Of The Circuit
Increased The Hops To 100 With 10 lb. DB's
Will Perform Max21 H.I.I.T. Treadmill Program
12 Rounds Of The Advanced Level At Noon

Meal Plan
Made The
30 Second Meal Replacement Shake
8 oz. Cold Water
2 Scoops Protein
1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal
4 Frozen Strawberries
5 Ice Cubes
Packed
1 Chicken Breast
1 Cup Pinto Beans
Peanut Butter & Jelly Wrap
1 Mission Carb Balance Tortilla
1 Tbsp. Natural Peanut Butter
1 Tbsp. Sugar-Free Jelly

Quote For Day 2
 The trick to motivating yourself is to think about the end result everyday. Zig Ziglar said it best, “Motivation is like showering. The effects are not long term – but that’s why it’s recommend that you do it daily”

Max 21 Fitness Fat Burning Plan Day 1

Day 1 
Workout

Early Client So I Just Had Enough Time To Roll Out Of 

Bed & Perform

Day 1 20 Minute Routine.

3 Rounds Of The Circuit 

Modifications

20 Push Ups Per Set On Medicine Ball
Will Perform Max21 H.I.I.T. Treadmill Program
10 Rounds Of The Olympian Level At 2PM
Performed 12 Rounds At The Advanced Level

Peak Heart Rate 162

Meal Plan

Made The 

30 Second Meal Replacement Shake

8 oz. Cold Water

2 Scoops Protein

1 Tbsp. Natural Peanut Butter
1 Tbsp. Dry Oatmeal 4 Frozen Strawberries
Packed
2 Turkey Patties
1 Salad
1 Cup Pinto Beans
Peanut Butter & Jelly Wrap
1 Mission Carb Balance Tortilla
1 Tbsp. Natural Peanut Butter
1 Tbsp. Sugar-Free Jelly

Quote For Day 1

Believe With All of Your Heart That You Will Do What You Were Made To Do.

Orison Swett Marden

Final Note For Day 1

Exertion Level On A Scale Of 1-10 (10 Being Extremely Challenging)

The Max21 Workout-7 Medium Level

HIT Treamill Workout-7

Week One You Should Not See Past Level 8. 

Build A Base To Improve On. Do Not Try To See How Long

You Can Last At The Olympian Level.

The Program Is Not Designed To Push Yourself To Failure.

Succeed On A Daily Basis With Constant Small Steps Of 

Improvement. Hard Work & Consistency Will Take You To The Olympian Level.

Not One Excruxiating Workout Performed Way Beyond Your Current Level

Of Fitness.