MAX Blog

For this dynamic mother and daughter duo, being owners of THE MAX Challenge of The Jersey Shore is a family affair! Listen to Cassie Duggan share her journey going from a MAX Challenge member, to instructor, to manager and then owning THE MAX Challenge of Brielle with her mother Elaine.     

www.THEMAXChallenge.com

www.THEMAXFranshising.com

For franchise information and available territories contact EricTaylor@THEMAXFranchising.com or call him direct at 732-410-2469.

Watch Cassie and Elaine Duggan speak about owning THE MAX Challenge of Brielle

INGREDIENTS
Makes six.
2 tablespoons olive oil, divided
3 tablespoons chopped garlic
2 sweet onions, such as Vidalia, chopped
2 cups mushrooms, thinly sliced
½ tablespoon kosher salt
½ tablespoon freshly ground black pepper
2 pounds flank steak
Kosher salt
Freshly ground black pepper
1 (4-ounce) package baby spinach
PREPARATION
Preheat oven to 350°F.
Heat one tablespoon of the oil in a pan over medium-high heat. Combine the garlic, onions, mushrooms, salt, and pepper in the pan and cook until almost all of the moisture has evaporated and the onions are caramelizing, 15–20 minutes. Remove from heat and set aside.
Lay the flank steak on a cutting board. Spoon the mushroom and onion mixture on top, spreading it evenly across the steak. Sprinkle the spinach on top. Press down lightly to compress the spinach. Starting at the bottom of the flank steak, roll it up tightly, making sure the grain of the meat is running horizontally. Use six toothpicks to secure the steak roll. Slice the steak roll into six equal rolls.
Heat the remaining oil in a pan over high heat. Sear the steak rolls on one side for one to two minutes, then flip. Sear the second side for about one minute, then bake for 10–15 minutes, until medium rare.
Remove the toothpicks, then serve!

Congratulations and a MAX Challenge “High-Five” to Mike and Tracey Keogh for being awarded the 80th franchise in the short history of THE MAX Challenge! This huge milestone is a testimony to the success of THE MAX Challenge program in helping transform thousands of members lives and the lives of our franchisees. Mike and Tracey will be opening THE MAX Challenge of Berkeley Township in 2017,  extending THE MAX Challenge brand further down The Jersey Shore in Ocean County.  Please show Mike & Tracey your MAX Challenge love and welcome them to our family of Franchise Owners!

 If you are local to Berkeley Township and would like to be kept in the loop on our Grand Opening schedule and learn more about how THE MAX Challenge can help you achieve your fitness goals, please visit www.THEMAXChallenge.

For franchise information please contact EricTaylor@THEMAXFranchising.com or call him direct @ 732.410.2469

 

Body image and self-confidence can be greatly improved with physical activity and dietary changes, but arguably more important, are the numerous health benefits of exercise and proper nutrition.
One misconception about belly fat or abdominal fat is that you need to target only the abs to reduce belly fat. This is not exactly the case because the body is not very efficient at targeted fat burning. Instead, fat burning exercises, such as aerobic exercises, burn fat fairly evenly throughout the body. Losing belly (abdominal) fat can best be attained by combining several techniques, rather then focusing on just abdominal exercises such as crunches and sit-ups.
It is important to take note of your body habitus or shape. By now, you have probably heard about the “apple” and the “pear” body shapes.
-Pear-shaped body: people carry fat around under the skin or “subcutaneously” in the hips, thighs and buttocks
-Apple-shaped body type carries a type of fat known as “visceral” fat, or fat stored in the abdominal cavity
The danger of this visceral fat in the abdomen is that it surrounds internal organs such as the liver, pancreas, kidneys, intestines, etc. Visceral fat cannot be pinched. You can be skinny and still have visceral fat. Fat cells are not passive, but in fact, active cells. Visceral fat cells produce fatty acids and inflammatory cytokines (chemicals) that can drive or worsen existing inflammation (such as arthritis or cardiovascular disease). In contrast, subcutaneous fat (fat you can pinch under your skin) produces beneficial hormones such as leptins that drive your sense of fullness.
There are many factors that determine the placement of fat on our bodies. Some are modifiable while others are not. Genetics definitely play a role on visceral fat, as does various hormone levels, but so to does your total calorie intake. In addition, the composition of your diet, including the amount of dietary protein, level of dietary sugar intake, and type of fat consumed in your diet, all have implications on fat storage and overall health.
Elevated visceral fat (belly fat) has been linked to:
– Metabolic disturbances
– Cardiovascular disease (strokes and heart attacks)
– Diabetes
– Cancers (such as breast)
– Arthritis
– Demenita, Anxiety, Depression
– Sexual dysfunction
According to the American College of Sports Medicine, you are at significantly increased risk of cardiovascular events if you have a waist circumference of > 40 inches in males and > 35 inches in females. There is a test you can do to determine if you are at an increased risk called the Waist-to-Hip circumference ratio. Using a tape measure, check the circumference of your waist at your narrowest point and measure the circumference at the widest point of your hips. If your ratio of Waist/Hips is > 0.95 as a male or > 0.86 as a female you are at significantly increased risk for cardiovascular events, hypertension, and type 2 diabetes.
So what should you do?
Diet: this is the most important component of your strategy to reduce your abdominal fat and bloating.
– Avoid foods which bloat you (different for different individuals)
– Avoid chewing gum
– Avoid simple sugars and processed carbs
– Avoid alcohol – the liver will burn this instead of fat for energy
– Avoid dehydration – Drink water
– Avoid bubbly drinks as this can worsen abdominal gas and bloating
– Avoid wheat/gluten
– Chew your food until it is liquefied for better digestion
– Consider adding a probiotic if o.k. with your Physician or Health Professional
– Add 10 grams of soluble fiber to your diet –(1 cup of peas or 2 apples)
– Avoid trans-fats which are stored as visceral fats
Exercise:
– At least 30 minutes of moderate intensity exercise 5 days per week
o High intensity interval training – helps burn visceral fat
– Strength train 2-3 times per week to build muscle mass
– Target all major muscle groups when strength training
– Core exercises build abdominal muscle which will in turn burn fat all over body (but not locally around the abdomen)
Other:
– 5-8 hours of sleep per night is optimal per study done by Wake Forest
– Try to reduce stress – cortisol (a stress hormone) promotes visceral fat storage
– Have your doctor check your hormone levels if you are worried – low testosterone in males and low estrogen in females can be associated with visceral fat storage
One caveat to this is that after a significant weight loss, you are sometimes left with excess skin. Excess skin is very different from abdominal fat. Unfortunately, at this time, I am unaware of any medically sound practices that reduce large quantities of excess skin aside from plastic surgery at this time. That being said, the reduction of visceral fat and increase of muscle mass, due to proper diet and exercise, have profound, lasting effects on your health and well-being.
Disclaimer. The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis. If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.

 

 

 

 

 

 

 

 

As you are probably aware, there are several different types of exercises we perform at the MAX.   On Mondays and Wednesdays, and Fridays we focus primarily on aerobic activities, while on Tuesdays and Thursdays we focus more on strength training of the upper and lower body.   Within each of these exercise days, some exercises are slow, deliberate and without impact while others are brief rapid-paced, explosive exercises done until we simply cannot do anymore.

There are various types of exercises that affect our bodies differently.  Done in combination, this affords you the most “bang for your buck”.    By changing up the type, frequency, intensity and cardiovascular demand in your exercise regimen on a daily basis, you will have a synergist effect and derive numerous benefits from your exercise.

This week we will address the first major distinction between types of exercise.   Aerobic exercise, or those exercises that utilize oxygen for energy versus anaerobic exercise, or those exercises that utilize fuel already present in the muscle for energy.

Aerobic exercises:

In this type of exercise, our muscles require the oxygen carried in the blood to be used for energy production.  Our muscles use this oxygen to burn both fat and carbohydrates as fuel.  Fuel can be constantly produced in the presence of oxygen, therefore, aerobic exercise can be sustained for a prolonged period of time. The body reacts accordingly by increasing the heart rate and breathing rate to keep up with the muscle oxygen demand.    Over time with training, our muscles become more efficient at extracting oxygen from the blood stream and thus we become “fitter”.  When this happens, you will notice that you will be able to exercise at a higher intensity without feeling winded or noticing a significant increase in your heart rate.   During aerobic exercise, you should feel slightly out of breath, but be able to carry out a conversation.

Some benefits of aerobic exercise includes:

  • Improved overall level of fitness
  • Improved mood
  • Possible reduction of
    • Cancer risk
    • Cardiovascular disease
    • Osteoporosis
    • Diabetes
  • Higher level of fat burning (as opposed to anaerobic exercises)
  • Improved bone density (less beneficial then anaerobic exercises)
  • Moderate reduction in blood pressure
  • Decreased insulin resistance
  • Increases likelihood of surviving a heart attack

Anaerobic exercise:

In contrast to aerobic exercise, anaerobic exercise is exercise performed without oxygen.  This type of exercise is performed at a higher level of intensity and can only be sustained for a few moments.  Sprinting and heavy weight lifting are two examples of anaerobic exercise.   Anaerobic exercises utilize the energy that is already present in the muscle tissue.  However, because no oxygen is present to produce more energy, these exercises cannot be sustained once the fuel present in the muscle runs out after about 10-15 seconds.

Some benefits of Anaerobic exercise:

  • Strengthen bones and improves bone density
  • Builds and maintains lean muscle mass
  • Burns fat (though less so then an aerobic exercise)
  • Increases performance in sports by increasing strength, speed and power

One type of anaerobic exercise, which is frequently incorporated in the MAX is a called Plyometric exercise.

Plyometric Exercises:

These types of explosive exercises are known as plyometric exercises (jump training).    This type of exercise uses your own weight and the force of gravity to provide resistance during the exercise.    The reason to incorporate these exercises into our exercise regimen is that plyometric exercise helps to develop explosive power and increase agility.

Without getting too technical, plyometric exercises are based on the muscle stretch reflex.

Whenever a muscle is stretched, a signal is sent to the nervous system that indicates that the muscle has been stretched.  The nervous system processes this signal and stimulates the muscle to contract in response to this stretch.    This is a reflex because the response is instantaneous.  Over time and with training, the fibers in the muscle (fast twitch fibers) become more sensitive to the stretch and maximize the speed and number of motor units that respond to the stretch.  By increases the fiber number and sensitivity, the muscle response becomes more explosive and generates more power.

Numerous studies have demonstrated that plyometric training should start slowly and work up gradually in intensity.  Plyometric training can be general such as jumping, jump squats, jump lunges but can also be more sports specific depending on the activities you would like to improve.    Typically plyometric exercises tend to focus on the lower body and utilize muscles around the knee and hip.    However, the use of medicine balls allow for plyometric activities of the shoulders and arms.

It is very important to warm up properly to increase the flexibility of the muscle and connective tissues around the joints to prevent injury.    While participating in the MAX is it imperative that you slowly add in and increase your plyometric exercises when you feel your body can handle the impact.   For example, start off doing stepping jumping jacks and then gradually add in 1 jumping jack for every 5 stepping jacks.  Over a period of days to weeks, continue to add more jumping jacks and decrease the amount of stepping jacks.  Once you are able to comfortably complete a minute of jumping jacks without any pain or significant shortness of breath, you can start adding in superman jacks.   Again add 1 superman jack for every 5-10 jumping jacks and gradually increase the amount of superman jacks.   Since this is a anaerobic, plyometric exercise, if you are doing them correctly, you will only be able to do about 10-15 seconds of this until you become winded and need to take a break.

Next week we will discuss the different types of muscle contractions and why varying your exercise types during weight training will positively affect your progress.

Disclaimer.  The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis.  If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.

 

7/18/16

Read all about it!!  Your edition 6 newsletter has arrived.  Click on the link below to read how THE MAX Challenge, motivates and inspires people to reach their goals.

TAKE IT TO THE MAX!

Read the article here!

 

 

 

 

 

 

 

 

 

 

 

 

 

THE MAX Challenge has it’s own cookbook to help someone with breakfast, lunch and dinner choices to help them stay on track with their nutrition. Our nutrition program is easy to follow, with foods you already purchase at your local supermarket. No need to weigh, or count your food portion. Our food choices are just simple. Here is a recipe from the cookbook.

Ingredients:
4 Organic boneless chicken breasts
1/2 cup uncooked Quinoa
1 egg, yolk removed
1 tsp. Dijon mustard
organic olive oil Pam spray
sea salt & pepper to taste

MAX Nutrition Breakdown
1 Protein

Directions:

Preheat oven to 375°. Set up 2 baking trays with parchment paper for easier cleanup. In one tray, spread out Quinoa into a single layer. In a bowl combine egg whites, water and mustard together until incorporated. Remove chicken from package, season with salt and pepper, put in egg white and mix. Working one at a time, dredge each chicken breast into Quinoa on both sides. When chicken is covered, places them on a second tray and repeat for remaining pieces. Heat large non stick skillet over medium heat for three minutes then spray olive oil. Add two chicken breast and cook each side for three minutes or until toasted. Repeat. Place chicken breast on tray and finish cooking in oven for 10 minutes.

 

 

 

 

 

 

 

 

 

 

 

 

Here is Dr. Miller to let you know what they are and how to choose them.

By joining THE MAX, you have already committed to significant lifestyle changes and no doubt are aware of the hype surrounding organic foods. This week, I will discuss which foods are better chosen organic, which can be conventional and the rationale behind why?

The definition of organic is “relating to or derived from living matter”. With regard to the food industry, the definition of organic is somewhat vague. Organic foods are “produced by methods that comply with standards of organic farming”. The issue with this definition is that these standards are not in fact standardized and vary widely throughout the world. Generally speaking, organic farming is meant to protect the environment and allow for renewable resources, encourage the balance in ecological systems and conserve biodiversity. In addition, organic foods are supposed to be produced without “solvents, synthetic food additives and irradiation”, these standards still allow for some pesticides and fertilizers to be used.

By now, you have probably heard of the “Dirty Dozen Plus ” and the “Clean 15”. The “Dirty Dozen Plus” are foods that are recommended to be organic, while the “Clean 15” can be consumed despite production via conventional farming. These foods were found to have the highest pesticide load by Dr. Andrew Weil in conjunction with the Environmental Working Group (EWG).

The ” Dirty Dozen Plus” – these should be organic when eaten
– Apples
– Peaches
– Nectarines
– Strawberries
– Grapes
– Celery
– Spinach
– Sweet Bell Peppers
– Cucumbers
– Cherry Tomatoes
– Snap Peas (Imported)
– Potatoes
– Hot Peppers
– Kale
– Collard Greens

In contrast, the “Clean 15” foods were found to have acceptable levels of pesticides and at this time are felt to be o.k. to be consumed when farmed conventionally with regard to level of pesticides. These include:

– Avocados
– Sweet corn
– Pineapples
– Cabbage
– Sweet Peas (frozen)
– Onions
– Asparagus
– Mangoes
– Papayas
– Kiwi
– Eggplant
– Grapefruit
– Cantaloupe (domestic)
– Cauliflower
– Sweet potatoes

The effects of pesticides are mixed according to the medical literature, and there is not definitive evidence on either side of the argument. One of the reasons for such disagreement is that we are all genetically different and pesticides and toxins affect us differently.

For example, there is genetic variation in a gene called the MTHFR gene. This gene (in combination with others) helps our body with detoxification. If you contain a specific combination of gene mutations, then you may have more difficulty with detoxifying then someone sitting right next to you. In this case, you may be very sensitive to pesticides, while your neighbor is not. Therefore, it would be important for you to eat mainly organic foods, but you neighbor may be able to tolerate a much higher pesticide load in his or her diet.

Some other factors to consider when purchasing foods:

Is the animal grass fed vs grain fed?

Grass fed animals tend to have a better fat profile, meaning more Omega-3 fatty acids (which are anti-inflammatory) vs Omega-6 fatty acids (which are inflammatory). Therefore, grass fed animal fats are “healthier for us” while grain fed animals skew the diet to be more inflammatory. This is especially important to consider in an individual with a chronic auto-immune disease such as arthritis, lupus, or even those who suffer from asthma.

Is the fish farmed or wild caught?
Not all farmed fish is equivalent. The major concern in the past with farm-raised fish is that they tend to be higher in contaminants such as mercury, PCB’s and antibiotics and lower in omega-3 fatty acids. Wild caught fish are found in their natural environment and are free to eat algae and other natural food sources. Another important concern is the type of fish you are eating. Larger, predatory fish such as salmon, swordfish, king mackerel, marlin, orange roughy, shark, tilefish, and ahi tuna all contain higher levels of mercury then do smaller fish. Therefore, it is important to limit your weekly consumption of such fish.

Recently, companies such as Whole Foods and Wegmans have raised the bar on their fish farming practices. The farmed fish are fed healthier diets enriched with algae, a raised in water that is more closely monitored for contaminants and do not allow the use of antibiotics in the water. In general, wild caught is currently still the best although wild caught fish has a greater carbon foot print.

The take home message is to know where the fish you are buying is coming from and the methods used to raise them. U.S. farmed fish are significantly safer then internationally farmed fish.

Does the food contain added hormones or antibiotics?
Often times antibiotics are used liberally to control the outbreak of diseases on farms and with livestock. The antibiotics can change the bacteria found in our GI tracts and may lead to a condition called gut “dysbiosis”. This alteration of bacteria in our gut has been theorized to contribute to multiple auto-immune conditions as well as anxiety, depression and schizophrenia. In addition, the overuse of antibiotics leads to bacterial resistance and the formation of “super bugs”. Avoiding food and water sources with antibiotics can lessen your exposure and prevent resistance.

Hormones are added to certain animals to make them gain weight faster and increase milk supply. The effects of exposure to chronic low levels of hormones is unknown however, several countries have banned the use of rBGH due to lack of certainty.

The best bet is to eat non-processed, locally sourced food with as few contaminants as possible. Cage free, grass fed, organic food without added hormones and antibiotics is definitely more expensive and will significantly impact your grocery bill. Therefore, it is important to make informed decisions about your food sources and vary your exposure to a multitude of environmental toxins. As far as genetics are concerned, there are blood tests available to look for genetic variations. Though these tests are not recommended for everyone, if you suffer from chronic diseases, fibromyalgia, it is possible they might be of benefit.

Disclaimer. The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis. If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.

MAX Nutrition breakdown-(entire recipe)
1 Protein
1/4 Fruits
1/2  Carbs
1/4 Fats
Ingredients
1 tsp Lemon, zest
3 scoops MAX Vanilla protein powder
6 tbsp. Lemon juice, freshly squeezed
1/2 9.5 oz. container of oats, old-fashioned gluten-free
1 tbsp. Poppy seeds
6 tbsp. Water
½ tbsp. Stevia
Directions:
1. In a large bowl, combined the protein powder, oats, poppy seeds, Stevia, and lemon zest. Add in the lemon juice and water, stirring until fully incorporated.
2. Shape the mixture into 28 small spheres, and place into a Tupperware container. Seal and store in the refrigerator until ready to eat.
As members of the MAX, we have all decided to put our health at a premium and work to make beneficial healthy changes for our bodies. At MAX, there are individuals of all levels of fitness.
According to the American College of Sports Medicine, to attain the cardiac benefits from exercise, the exercise should be
– At least 3 times per week for at least a 12 week duration
– At least 30 minutes per session (can be broken up into 3 ten minute sessions)
– Performed at an individual’s perceived intensity of 13-15 on a scale of 6-20 (the Borg Exertion scale) or at a level of “somewhat hard to hard”.
Some of the most common benefits of exercise include:
– Improved exercise tolerance
– When Exercise and Diet is combined:
o Improved Lipid (fat) and Lipoprotein (fat/protein) levels
o Decreased blood pressure
– Stress Reduction
– Improved Psychological well-being
One important question, especially among beginning exercisers and those returning to exercise after a long hiatus, is “Is this safe for me?”
Certain risk factors increase the likelihood of heart attacks and strokes and it is important to be aware of these factors when deciding on your exercise regimen. Some risk factors are modifiable and can improve with exercise and diet, while others are fixed risks. Some common risk factors are:
– High Blood pressure (hypertension)
– Diabetes
– Elevated Cholesterol or abnormal lipid (fat) profile
– Family history of heart disease or strokes
– Smoking
– Sleep Apnea
– Abdominal Obesity
According to Dr. Baggish, the Associate Director of the Cardiovascular Performance Program at the Massachusetts General Hospital, “ Everyone can do a form of exercise, if it is done carefully, with the supervision of a doctor”. If you are starting the MAX with a significant number of risk factors, it is important to first be evaluated by your Primary care Physician or Cardiologist for clearance to begin an exercise regimen. In general, it is important to “start low and go slow”. Even just doing brisk walking does provide substantial improvement in overall health.
When beginning with the MAX it is perfectly ok to march in place throughout class as this may be significantly more exertion then you are used to consistently. Try to do exercises with modifications first and increase your intensity as tolerated. Sudden start and stop exercises can put extra stress on the heart, especially if you are normally sedentary so it is important to all yourself a cool down period after exercising.
SYMPTOMS occurring during exercise that can require immediate attention are:
– Left sided chest pain
– Pain radiating into the jaw or down the left arm
– Significant shortness of breath that does not quickly improve with rest
– Dizziness
– Sensation of an irregular heartbeat or pounding in the chest
– Nausea or indigestion (usually Gastrointestinal related but can be a sign of
heart issues)
In addition, if you suffer from chronic shortness of breath with minimal to no exertion, or from swelling in both legs, this can indicate issues with the hearts ability to pump. It is important to note that individuals with diabetes, especially females, may not always have the “classic” symptoms for heart issues. Vague complaints, flu-like symptoms and/or indigestion may be the only symptoms. Or you may have none at all.
If you suffer from any of the above listed symptoms, it is crucial to be evaluated to make certain that you are not putting your self at risk during exercise.
While it might seem overwhelming to embark on lifestyle changes, especially if you have some or all of the above symptoms, it is important to realize that following the MAX diet, will beneficially modify your risk factors. Closely following all phases of the diet, most likely improve your lipid (fat profile), decrease your insulin resistance, reduce the fat around your belly, lower your blood pressure and increase your ability to exercise.
Disclaimer. The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis. If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.

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