Posted on Leave a comment

Mindfulness: Meditation to Manage Stress

Image of someone meditating

If you’re an adult and you’re reading this, chances are very likely that you’ve experienced — at the very least — some degree of one of the four types of stress. Some of us weighing in may know of only three types, others of us only five types, and even others, seven types. And there are all of those — “how many” really is a matter of specificity and varying notions of stress levels. 

For now, for here, what follows is in consideration of four commonly known types of stress. They are:

  1. Physical Stress: This is often the most obvious form of stress. It might present itself in the form of headaches or other aches and pains, or you might notice an increase in your heart rate. Other common signs include getting sick more often than usual, or noticing tension throughout your entire body.
  2. Mental Stress: This form of stress is also quite common, and fairly easy to recognize. Mental Stress often presents itself in the form of memory problems, an inability to concentrate, or anxiety.
  3. Behavioral Stress: This can be more difficult to self-diagnose. Behavioral stress is indicated by a change in your typical habits, such as food intake (eating more/less than usual), sleep patterns, isolating yourself from others or avoiding your typical responsibilities.
  4. Emotional Stress: This is another tough one to diagnose. When the body is experiencing stress emotionally, it tends to prepare its “fight or flight” response, which can manifest in sneaky ways. Signs of emotional stress can include an increase in agitation or moodiness.1

Stress is stressful. It can invade every aspect of being and living. And the havoc it can wreak can be overwhelming, exhausting, and debilitating in thousands of ways. 


NINETY. PERCENT.2 That is a staggering percentage that screams, “Less Stress”.

On social media – the majority of platforms, and all the spaces and places in between and elsewhere, more and more information arises about the bad effects of stress. 

Stress is far too prevalent. While the reasons we all feel stress are infinite and understandable, the time and energy we expend as a result of stress are lost forever.  None of us has a guaranteed extra of either. If we’re using time and energy, they would be better spent in positive ways – spent overcoming stress. 

One of the best ways we know how to battle the stress – and other challenges like it – is to engage in the practice of … Mindfulness

Mindfulness is amazing. It’s gaining popularity. And it is proving to be a lifestyle tool well worth exploring.

What is Mindfulness

Mindfulness is a form of meditation in which a person practices elevated self-awareness, focusing intently on how the world, the environment, the surroundings affect all the senses.  Additionally, the exercise of mindfulness is to be done with focus on living in the moment. Mindfulness is a technique used to train the brain to be aware of the here and now.

Mindfulness requires us to slow down, to direct our mental efforts and concentration towards elevating our senses to engage in living and in life.  The practice of mindfulness often incorporates special breathing methods and mental or physical images of nature (like ones that evoke feelings of serenity or calmness). The practice of mindfulness offers many methods for relaxing the body and mind in order to lessen or relieve stress, depression, and even anxiety. 

Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make us more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help us learn to direct our attention away from this kind of thinking and engage with the world around us. Honing control can develop through meditation.

Meditation and mindfulness have been the subjects of many trials. The evidence indicates strongly that they can positively affect various other mental states, including:

  • Anxiety
  • Insomnia
  • Depression
  • Hypertension

Meditation can be an effective means to improving stress, patience, enjoyment. It can help improve how we react to any situation. And that is a significant point. Through meditation, we can improve our ability to recognize situations and better prepare for challenges that cause stress. Self awareness can result in decided action over passive reaction that can feel chaotic and overwhelming. 

Meditation can be done very easily from almost anywhere. Mindfulness exercises are simple and straightforward. They can be found quickly by searching for mindfulness exercises online.

No matter what, though, life’s challenges will continue. How each of us continues is our choice. One surface level introduction to the practice of Mindfulness, though, proves to be a fulfilling, accessible life skill to help lessen the stress. 

Simple yet sophisticated, mindfulness is worth the time and energy. 

Give it a try. 

Give it some time. 

Do whatever it takes to Live to the Max.

Posted on Leave a comment

Building A Strong Core

Image of a fit woman doing planks

Keep it Core with Planks

People can think of planks as a dirty word since they have a bad reputation for being overly difficult. But this simple exercise not only is a key way to strengthen your core, but it also has great benefits for your shoulders and legs as well. Plus, they’re so simple they can be done anywhere.

  • The exercise itself is arguably the simplest one possible.
  • First, get down onto the ground on your belly to start the plank position.
  • Place your forearms on the ground, palms down, with your elbows directly underneath your shoulders.
  • Stretch your legs behind you while keeping your feet hip-width apart.
  • Keep your back flat and your head and neck in a neutral position (don’t look up or ahead!).
  • For the stretch, push your elbows into the floor while squeezing your quads, glutes, and core muscles.
  • Breathe as you stretch! Inhale through your nose and exhale through your mouth.

3 Important Tips to Avoid Injury

Don’t hold it for too long. Even the hardest bodies, At the MOST, shouldn’t hold the position for more than 60 seconds. Long planks just lock up and stiffen your muscles.
Do try holding your plank for 20 seconds. If you feel like you’re really straining, try starting out at just 10 to 15 seconds and then gradually build up. Shoot for at least 5 reps of stretches.

Don’t arch your back up, that puts pressure on your spine.
Do make sure your shoulders are spread wide and keep your palms wide on the floor. This will give you more stability to hold your back straight.

Don’t let your hips sink. When your abs and arms muscles fatigue, losing your position will strain your lower back.
Do keep your hips raised by squeezing your abs and glutes. For extra support, you can also spread your feet out a bit further than hip-width for more stability.

Recipe of the Week: Spinach, Goat Cheese & Chorizo Omelet

Image of an omlete

Omelets are a perfect protein pick-me-up for breakfast, lunch, or dinner. You can really put (almost) anything in there for added flavor and nutrients. This favorite of ours packs on the flavor with tangy goat cheese and spicy chorizo – two strong flavors that balance each other out perfectly.

• 2 oz/55 grams crumbled fresh goat cheese
• 4 oz/110 grams chorizo sausage
• 4 eggs
• 2 cups baby spinach leaves

  1. Remove chorizo from the casing and fry in a medium saute pan until fully cooked.
  2. Add 1 tablespoon of water to a bowl and add eggs. Beat the eggs until well-mixed.
  3. Remove the chorizo from the pan and set aside. Remove excess grease from pan.
  4. Melt the butter in the same pan over low heat.
  5. Add the beaten eggs into the pan. Place chorizo, spinach, and crumbled goat cheese on top of half the egg mixture.
  6. Cover the pan with foil or a pot cover and leave on low heat for another few minutes until the eggs are cooked through.

Simple Tips for Super Success

Straightforward and simple steps are perfect for keeping your body healthy and happy. Fit it easy exercises and plan your meals around a balance of healthy fats, proteins and fiber. Be sure to stick to a consistent supplement plan!

  • Take Switch 30 minutes before a meal to more efficiently turn food into fuel.
  • Take MaxATP™ 20 minutes before you exercise for maximum energy production and recovery.
  • Use your favorite glutathione enhancing product (MaxOne™, Cellgevity™, MaxGXL™) daily to promote optimum cellular function

When you make these simple tips into consistent habits, then you’ve found the core for health and wellness.


Posted on Leave a comment

Max Out Your Morning

Image of a woman starting her day

Getting your day started the right way goes a long way towards helping the rest of your day be productive and less stressful. Even if you had a bad night (perhaps, ESPECIALLY after you’ve had a bad night) making a habit of these routines will help give you more consistently good days for better health and wellness.

Wake up your body

We showed you in an earlier update about how to start the day right with stretches, that’s a perfect way to limber up your muscles and get your blood flowing. Whether it’s a full yoga session or simple toe stretches, everyone should do some morning stretching to avoid cramps and reduce tightness.

Freshen Up

Good hygiene means good skin care, and healthy skin goes a long way towards helping you feel great.  Be careful about indulging in long, hot showers though.  Too much hot water strips your body of essential oils. If you clean yourself at night, start your day with a simple face wash.  When you do take a morning shower, start with cool water to help you wake up, and then keep it warm (not hot!). 

Take some “me” time 

For some of us, time is a precious commodity.  With kids, and work and chores, as soon as the alarm goes off we’re constantly on the move.  Make it a habit of giving yourself at least 10 minutes of peace and contemplation.  Maybe it’s planning out your day right after you eat breakfast, maybe a grateful prayer and breathing exercise before you get out of bed. Getting your thoughts in a good place is key to good mental wellness. 

Tame Your Technology Habits

Technology is such a big part of our lives now, many of us are always on the phone and computer.  Resist that urge to jump right into your emails or checking your favorite feeds. Take care of all of these previous points first before you even start thinking about jumping online. 

Feed Your Body Right

First, drink water in the morning!  You just spent anywhere from 6 – 9 hours without water and your body is starting to get a little dehydrated.  You could always add a little MaxN-Fuze for added nutritional goodness.

Second, take your supplements.  It’s a perfect time to make it a daily habit before you eat. Empowering your body’s reserves of glutathione with Cellgevity, MaxOne or MaxGXL will keep you going strong all day. 

Third, eat a breakfast that’s fit for your lifestyle.  Maybe it’s your biggest meal of the day, or perhaps it’s a quick bite just to hold you over to lunch – but it should be something.  It should also not be overly sugary (sorry, that means you doughnuts!).

Overall, while you want to keep to a steady routine in the morning, don’t be afraid to be flexible.  Some mornings you will be too busy to stretch, other times you might even need to skip breakfast.  That’s ok, just take care next time to get back on track and make these moments of self-care worthwhile. 


Posted on Leave a comment

Vital Daily Stretches For The Modern Lifestyle

Image of a group doing stretches

Today’s modern world often puts extra stress on one of the most important parts of our body – our head and neck.

Whether you spend time watching T.V., working on a computer, or using electronic devices you’re putting extra strain on your neck and shoulders. Over time, this can tighten your muscles and stress your joints, resulting in arm pain and headaches.

Don’t let minor inconveniences turn into major problems, take some time during the day to perform any of these simple neck stretches:

Neck Stretch

  • Start by relaxing your shoulders and lightly holding on to your thighs or the bottom of your chair (if you’re sitting).
  • Tilt your head toward your shoulder and hold for 15 to 30 seconds.
  • Then, keep your right shoulder down and lean your head to the left. Use your left hand to pull gently down on your head. Repeat on the opposite side.
  • Repeat 2 to 4 times for each shoulder.

Diagonal Neck Stretch

  • Turn your head slightly towards one direction and tilt your head diagonally forward towards your chest and hold for 15 to 30 seconds.
  • Then, use your hand to gently and steadily pull your head forwards on the stretch. Repeat on the opposite side.
  • Repeat 2 to 4 times on each side.

Corner Stretch

  • Stand roughly 2 feet from a corner of a room, facing in, with your feet together.
  • Place your forearms on the walls of the corner, with your palms on the wall and elbows at about shoulder height.
  • Lean in gently until you feel a stretch and stay 30 seconds.
  • Repeat 2 to 3 times.

Laying Neck Stretch

  • Lie down on a comfortable area and place a rolled-up bath or beach towel under your neck where it naturally curves.
  • Tip your chin back and allow the weight of your head to stretch the front of your neck.
  • Repeat 2 to 4 times.


Posted on Leave a comment

Fighting To Be Fit

Image of a person doing karate

Exercise is the best way to achieve being fit, but not all of us have the motivation for kettlebells, supermans, and burpees. If you can’t get enthusiastic about cardio workouts or CrossFit, then maybe picking up a more focused routine is closer to your style.  In the world of fitness, there is nothing more focused than martial arts.

Originally developed for self-defense, today many modern styles of martial arts are more for body training and fitness. We’re looking at six different martial arts that are great for beginners or people looking for different ways to get into shape. We’ve listed them from the lowest impact on the body to highest impact, so if you have chronic pain or injuries, stick with the first few suggestions. However, if you’re in decent shape and are looking to push yourself, try the style that sounds best to you.

  • Yoga: A perfect low impact series of techniques that are meant to improve flexibility, balance, and breathing. There are no combat skills taught here – it’s all body training and focus. Perfect for all skill levels and ages.
  • Pilates: A more intense form of yoga designed to prioritize strengthening your core muscles. Great for those looking to alleviate lower back pain or who are ready for more of a challenge.
  • Tai chi: These days we think of tai chi as a more active form of yoga, though it puts more emphasis on fluidity of movement and body control. This is still technically a martial art and some schools will teach you useful defensive techniques.
  • Aikido: Can be thought of as a Japanese style of tai chi, aikido is a “soft” martial art, meaning it turns your opponents’ strengths and aggression against them. Aikido will teach you more practical martial arts but puts a harder strain on the body.
  • Wing Chun: A “harder” style of kung fu that emphasizes balance and body structure for controlled strikes and close-in fighting. The combination of strikes and grappling ensure a full-body workout but also puts more wear on the body.
  • Boxing: Yes, it is technically a martial art! Boxing has a high amount of cardio work combined with fluid movement and defensive techniques. You’re going to be doing a LOT of striking, so be prepared for sore joints and tired arms.

These are just a few of the different style of martial arts that exist in the world – we haven’t even discussed the extremely popular sports of Brazilian Jiu-Jitsu or Mixed Martial Arts.  No matter your speed or level of intensity, you’ll find many different instructors of many different styles in any large town or city, all who would be happy to welcome new students.


Posted on Leave a comment

Steps to Healthy Walking

Image of two women walking in the park

Walk this way – the healthier way!

Walking is one of the easiest things we can do to keep our bodies fit.  And even though it can be considered low impact, it can also cause stress on our bones and our bodies. If you’re serious about walking, then make sure you’re serious about taking the healthy route when doing it.

According to the Mayo clinic and other health advisory sites like, there are a few precautions you can take to walk comfortably and safely. Whatever your age, your weight, or your condition are, these guidelines are general ones to consider (but, like all health-related events, consult your doctor for what is best for you).

  1. Always check with your doctor, especially if you’re “at risk” for certain conditions. If you have low blood sugar, heart or lung conditions, then it’s highly recommended that you ask for advice about:
    • How best to walk 
    • How long to walk
    • And what signs to watch out for to recognize any potential or existing conditions or problems.

  2. Dress correctly with the right walking gear. A good pair of comfortable shoes with a strong arch, firm heel, and flexible soul is necessary if you’re going to keep your feet in good condition.  Nothing will kill your enthusiasm for walking faster than suffering from blisters and cramps. Replace those shoes every 4 – 6 months, or as soon as you notice  they’ve lost cushioning and support, and if there’s obvious wear — pronation or worn out materials. Worn out or poor-performing shoes can result in unhealthy, painful damage.

  3. Practice proper form or technique.

    It’s recommended that you warm up first before walking, stretch your calves and thighs to wake them up and then start slowly before you reach your steady pace. Once you start walking, swing your arms to help your stride, keep your head up, your abdomen flat and toes straight.  It may take some practice to walk “correctly”, but if you’re mindful, taking the right stride and walking the right way will follow easily.

  4. Be prepared.
    • During hot months:
      • Take water or a nutritional drink along with you to stay hydrated.  
      • Wear proper sun protection like a hat or sunscreen.  
      • Walk during the morning or evening.
    • During cold months:
      • Walk closer to mid-day.
      • Wear layers of clothing to stay warm without overheating.
      • Take water or a nutritional drink like you would in hotter weather.

Mix it up or stay the same course. Walk by yourself, with a friend, or in a group. Walking is a great way to get some personal, alone time. Or, it can be perfect for the time you need with friends.  The point is to stay engaged and committed to being healthy. A little effort goes a long way to stay fit and healthy. Walk this way. Or walk your way! 

Live to the Max!

Posted on Leave a comment

Boost Metabolism, Your Energy, and, Your Mood

Lady with arms stretched

Get Up and Move

When it comes to immune system health and total body health, healthcare professionals advise that two hours a day of moderate or more exercise is ideal for wellness support. This differs or can incorporate the vigorous weekly exercise frequency advised per week. 

Two hours of exercise SOUNDS like a lot when you think about work and home life, taking care of kids, commuting, errands to run, and them some. But, it’s possible and it’s invigorating when you do it.  The key isn’t to block out 2 hours of “exercise” time – but to find times when you can squeeze in activities that will get your blood pumping and body moving.  

One of the BEST ways you can get some quick exercise is stretching first thing in the morning. After hours in bed, your body might be a little stiff or even sore. While it seems counterintuitive to move, the way to lessen the discomfort is to move and stretch. 

Boost Your Metabolism, Improve Your Mood

Plus, starting your day out moving gets your metabolism going, sets the momentum and moving pace for the day, and feels fantastic physically. Plus, activity jump starts the mood enhancers – the endorphins – in your brain. Increased endorphin activity is shown to help combat depression and lethargy. 

So, some quick and simple stretching before anything else is a great way to start your day. If you drink coffee, get it and get back to stretching before anything else. 

Up Your Energy

But wait! Even better – keep packets of MaxATP close. When you wake up, grab a packet, mix it with water, drink it, and let  RiboCeine™ technology do its amazing thing! What is one of the innovative things it does? RiboCeine™ gives your body and cells what they need to create ATP naturally! 

ATP is the fuel that becomes the energy your body relies on to function in every way, all day. Your cells create a reserve of ATP energy with the molecules RiboCeine delivers through the bloodstream. 

MaxATP is made naturally by your body. Plus, it’s proven to assist ATP production (that, with age, declines but can be increased with RiboCeine engineering – only from Max); it has an elite US patent to prove it is scientifically formulated, effective, and superior cellular and biochemical technology; it outperforms the competition; and powers the body’s peak performance. 

Here are some of the best stretches you can work into your wake-up routine.

Calf Stretch

Animated image of a calf stretch
  • Stand at arm’s length from a wall 
  • Place your right foot behind your left foot.
  • Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
  • Hold your back straight and your hips forward. Don’t rotate your feet inward or outward.
  • Hold for about 30 seconds.
  • Switch legs and repeat.
Shoulder Stretch
  • Bring your left arm across your body and hold it with your right arm, either above or below the elbow.
  • Hold for about 30 seconds.
  • Switch arms and repeat.

Neck Stretch

  • Bend your head forward and slightly to the right.
  • With your right hand, gently pull your head downward until you feel a slight stretch along the back left side of your neck.
  • Hold for about 30 seconds.
  • Repeat on the opposite side.

Start light at first, but lengthen your stretches as you continue and feel free to add in more to your routine.  It’s not only a great way to wake up the body, it’s key to getting in that daily activity.

Max prioritizes providing a wealth of information to support, inspire, educate, and motivate you in achieving Maximum Whole body health. The experience we offer is unique – not a quick buy and be gone purchase amidst a mountain of differing products on a mass impersonal marketplace. 

We specialize in optimum health and we are dedicated to you, your life, longevity, and the happiness your life deserves. Take a look around our blog, subscribe, and come back for more information created for you. 

See how exercise and other steps to take support your immune system health:

Live to the Max!

Posted on Leave a comment

How to Stay Fit From Home

Holistic Health From Home
Since the not so far off days of quarantines and social distancing, many people find themselves realizing that what all that resulted in included less opportunity for getting out for exercise and almost no chance to visit the local gym. For multitudes of exercisers – walkers, runners, cyclists, swimmers, and more – becoming a couch potato became a reality.

The fallout of such a drastic change for a lot of people affected metabolism, weight management, mental and emotional health, stress levels, and overall comprehensive health and wellness. It’s easier looking back to realize that was making life more challenging than it already was. And it has made it clear to more and more that holistic health – physical, emotional, and mental health all matter.

Try These Home Exercises
Now the restrictions are much more lenient, exercising is back on the agenda. But, think about it, anyone can exercise from home or seclusion if they know how. During winter or if quarantine becomes necessary again, there are simple exercises to do each day that don’t require expensive equipment or a lot of room.  Bookmark this page for reference and start moving even if it means staying in one place. Try these for starters:

Side Lunge

  • Stand with both feet together and hands clasped in front of your chest.
  • Take a large step out to your right, immediately lowering into a lunge by sinking your hips back and bending your right knee – make sure the knee does not pass beyond your toes. 
  • Keep your left leg straight but not locked, with both feet pointing forward.
  • Push off the right foot to straighten your right leg, then step your right foot next to left to  return to the starting position.

Wall Squats

  • Stand with your back flat against a wall.
  • Position your feet about shoulder-width apart and then about 2 feet (60 cm) out from the wall, keeping your arms at your side.
  • Slide your back down the wall, bending your legs until they’re in a 90 degree angle. Your knees should be directly above your ankles.
  • Hold the position for five seconds while contracting your abs.
  • Stand slowly, while leaning against the wall, to return to the starting position.

We recommend that you find just 20 minutes in a day where you find a spot in a room to do these exercises.  Make sure to…

  1. Warm up first with some light stretching
  2. Do 10-15 reps for each exercise
  3. Rest 15-30 seconds between the exercises 
  4. That’s 1 set, push to do at least two more sets 
  5. Rest 1-2 min. between sets

Fast, simple, and without much fuss, these exercises will help strengthen your core and stretch your muscles. The perfect remedy when you are sitting down at the computer all day, or watching it snow, or making sure you don’t feel like a couch potato!

Give Yourself Even More Support

Prioritizing your health is more important than any other thing you do. Without good health, you’re not your best feeling self. That’s not what you, your life, or your loved ones deserve.

Max supports total body and mind healthy living. Our nutritional supplements like Cellgevity™, MaxATP™ and the rest of our premium products deliver the health benefits we all are looking for and deserve, including:

  • More energy 
  • Strengthened immune system
  • Optimum cellular function 
  • Nutritional replenishment
  • Better Sleep

Look for more information, tips, and useful tricks here on the Live Max blog. Visit for more facts and helpful info about Max’s exceptional products. Improve your life.  Live to the Max!