AGGRESSIVE STRENGTH MAGAZINE

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ISSUE 120 - 1/17/2007

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK

"Most people fear pain. I've learned that not feeling pain is a much more frightening proposition than actually feeling it."
- Mark Zupan in his book GIMP

For the third issue in a row we are going to talk about why people are not successful. No I am not talking about material success or success in the court of public opinion. I am talking about success with inner peace. One of the main reasons why people never find inner peace is fear of pain in its many manifestations. When one thinks of pain, he or she may envision physical pain. However, there are many forms of pain that are far more subtle and equally debilitating.

The pain of change is one of the main reasons why people simply do not change. Easier to be the person you are no matter how much you hate it as at least it is comfortable. Better the you that you know rather than the unknown right? Not likely. God forbid you leave your home town and find success in a strange new land. Heaven forbid you ditch all of the negative losers in your life that have been clearly holding you back. Remember, you are the sum total of people in your life. Read that line again and let it sink in. Do not kid yourself into thinking that the people in your life do not have a significant influence on you.

When people send you negativity you need to shut them down right away. Otherwise, their negativity will penetrate your subconscious mind in ways you may not be aware of. Most people are clearly not aware of the negative energy that penetrates the subconscious mind. It penetrates our minds and spreads like cockroaches in a NYC apartment. Similar to the necessity to clear harmful estrogens from our bodies, we need to clear harmful negativity from our minds. The first way to clear negative energy is to not let it set in. When someone sends you negative energy, call them out on it. Tell them to their faces that you will not let their negative energy in and to take it somewhere else. State clearly that you know what they are trying to do and you will not let them get away with it. Just last week I had someone email me and call me a liberal moron with a black girlfriend. He conveyed to me that I am idiot for trying to raise funds for Katrina victims. He stated that the Katrina victims are all losers and deserve what they got. I thanked him for his honest comments and invited him to state his racist comments to my face in person. After all you should never email someone something that you are not prepared to convey face to face. I also stated that racist pricks like him are pathetic to clear my conscious. Again call people out for what they are and move on. Ignoring bullies is not the solution and never has been.

There is not much I hate more than racism especially when it is directed towards my woman. I have been on the receiving end of racism many times and it is one of the most powerful creators of internal negativity. Moreover, I have zero respect for people that talk tough online. I do however have respect for people that have the courage to state what they believe in person no matter how much I disagree with. I am always amazed by how different many people are in the real world than their internet personas. However, that is a topic for another issue.

Every time you let the energy vampires have a piece of you, a piece of you dies and that is not acceptable. You need to value your life more than that. Once your subconscious mind reaches a threshold of negativity you will become a broken person and there is no going back. We have all met people like this and it is unpleasant to say the least. While I have no scientific studies to back up it up, I am of the opinion that many diseases and illnesses stem from an abundance of negative energy that was never cleared.

Now is the time to clear the negative energy out of your life. Stop distracting yourself with movies, TV shows, workouts, books, magazines, superficial conversations, and whatever other coping mechanism you use to avoid change. Forget about talking about the weather and worrying about what your favorite celebrities are up to. Who cares? Forget about changing to make money, get in great shape, get physically stronger, more intelligent, or more interesting. Of course those are all important goals. However, achieving those goals and losing the internal battle within will cause your life to be a failure. You will most likely die in fear when you time comes. This is why many successful people are depressed. They won the prize in the material world and won the battle in the court of public opinion. However, they never took the time to win the battle against internal negativity. This is a battle that you must fight and win on your own. No counselor can help you. No life coach, guru, or psychologist can fight the battle for you. The best they can do is make you aware of the internal negativity and throw you in the ring. What you do in the ring is your call. What you lose in failing the battle with you're internal negativity is everything.

Now do not think I am getting all new age on you. I do not believe in forgiving people that have screwed you over. I am not encouraging you to seek revenge on people that have done you wrong either. However, I also do not believe in dwelling on the negative actions of others or focusing one's energy on revenge. Such actions result in slavery to negative energy rather than the release and conquering of negative energy. The lesson to learn from people burning you in the past is the avoidance of letting it occur again. Live another day, grow stronger and wiser and move on. You have better things to do with your short life.

You also do not have to give up your life in the world and become a monk in the middle of nowhere. While it is not a bad thing to get away from it all, it is essentially another form of distraction. Eventually you have to leave the sanctuary and get back in the battle. You need to stay in the world and win the internal battle within and help others do the same.

Why do people avoid the internal battle within? Because it is PAINFUL! It may not be physically painful. It is not the same as getting punched hard in the face as I know all too well (actually it is not all that bad ;-). However, it is a major blow to your equilibrium. Fighting your negative energy forces you to go to a negative place that can feel like a bottom less pit. Regardless, it is a place you need to go at some point in your life and it might as well be now. What will be your reward? Emancipation in its purest form and the confidence to be unstoppable in every other area of your life.

Goals that once felt overwhelming will be laughable. Trivial concerns that used to dominate your mind will fall to the wayside. You will be in the world, but not of the world. You will learn how to put in your best efforts in everything you do without being attached to the results. Acting for the sake of being your best and being fully present in the moment results in liberation.

Accept the pain, welcome it, fight the internal negativity within and achieve liberation. You will be a better and stronger person to everyone in your life and to yourself in return.

Live Life Aggressively!

Mike Mahler

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2. HELP THE KATRINA VICTIMS

My friend and top body worker Dianna Linden recently sent me a list of non-profit organizations for helping out the Katrina Victims. Here is the list:

• Operation USA http://www.opusa.org
• Mercy Corps http://www.mercycorps.org
• Oxfam America http://www.oxfamamerica.org
• America's Second Harvest http://www.secondharvest.org

I encourage you to take a look at the above organizations and make a donation to the one that sits well with you. Also if you want to help out animals, make a donation to http://www.bestfriends.org.

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AFFORDABLE HIGH QUALITY KETTLEBELLS ARE FINALLY HERE!

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3. NEW AGGRESSIVE STRENGTH E-BOOK IS OUT!

Here is what people are saying about my new e-book:

"Wow. Now that I have seen the book I can honestly say that I just ripped you off, Mike. This e-book is a compendium of some of the best training methods all boiled down, with all of the nonsense filtered out and set forth in a way that even a training novice can understand. I think that there are enough routines to keep anyone busy for AT LEAST 2 YEARS, maybe more. The sections on testosterone and estrogen and how to get these hormones under control was worth the price of the e-book all by itself. Thanks again for an awesome product!"
- Nemiah VanGuilder

"You've done it again. I recently purchased your e-book, and it is full of useful information for serious trainees, from beginner to advanced. Whether it is nutrition, endocrine advice/management or program design, the advice is sound, tested and presented in a way in which there can be "no excuses". Way to go, Mike."
- Steve Strickman, RKC New York, NY

"Mike I just got done reading your latest book "The Aggressive Strength Solution for Size and Strength" and it was time well spent over the holidays. You laid it all out when it comes to getting it done. Whether you have access to the best equipment in the world or just your own bodyweight you spoon fed us with all the programs, methods, and principles imaginable to get the desired results. I appreciate you reminding me of many great programs I had forgotten along with some new ones I can't wait to cycle into my training this year. But cutting through the BS and giving us your take on how to get the most out of our training was the difference in this book. You are a great motivator I found myself doing sets of heavy KB clean and presses as I read the chapters. If you can get me working out as I'm reading I can only imagine what your live training clients get from you!"
- Tim Larkin, Founder and CEO of TFT Group www.targetfocustraining.com

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4. RECOMMENDED LAS VEGAS MASSAGE THERAPIST

"I was in Vegas preparing for my own wedding. I was stressed to the max and the only thing I could think of to relax me temporarily get my mind off of things (other than wine) was Carol. Carol was so professional and so attuned to my needs. I believe it was the best massage I have ever experienced. Needless to say, with Carol's help I wasn't so stressed and the wedding went smoothly. Thank you Carol, you have a life-long client! The wedding did go very smoothly and we had a wonderful time. We plan to return to Vegas in June and we'll be back for another massage appt. Thanks again Carol!"
- Tonya Taylor, Lafayette, LA

My fiancé Carol is now available for therapeutic massages in the Las Vegas area. We have a great massage room at our house that will help you unwind right away. Check out her web page today at: Las Vegas Massage

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5. AGGRESSIVE STRENGTH SPORTS NUTRITION ARTICLE

Increasing Anabolism With Enzymes

By Dr. William Wong, ND, PhD

Most of us in Exercise Science and Sports Medicine during the 1970's and 80's had supposed that the monumental achievements of the totalitarian Communist countries in Olympic sport had been solely the result of their widespread use of drugs, anti inflammatory cortico steroids, growth enhancing drugs such as Human Growth Hormone, Thyroid hormone, IGF 1 hormone and muscle building anabolic steroids. (1). And indeed the uses of these drugs and other medical techniques to improve performance, such as blood doping, was standard practice in the Eastern Block sports institutes.

But some pieces of information were missing. It was no wonder that a country as vast as the Soviet Union could field extensive sports teams with star athletes in most every different sport. The old Soviet Union had over 100 nationalities in their country and enough genetic diversity that a gene type (body type) could be found to fit into most any sport. But what was puzzling was the ability of small countries like East Germany and Romania, with their limited genetic variations, to field powerhouse teams that could steamroll the best of what the rest of the world had to offer in certain events. How did they do it?

With the fall of the Berlin Wall and the collapse of Communism many of the eastern European and Russian sports scientists, sports physicians, exercise physiologists and coaches came out of the cold and went to the greener pastures of the West, bringing with them their tried and true training techniques and telling of the constant experimentation done with drugs and nutritional supplements in the persistent effort to improve performance and reactions to training.

During the first year of German reunification a business luncheon was given by the government where West German nutritional and pharmaceutical manufacturers were introduced to their counterparts and physicians from the old East Germany. It was there that Dr. Karl Ransberger; owner of an enzyme pharmaceutical company near Munich met a man who claimed to be one of the leading doctors in the East German Sports program. On hearing who Dr. Ransberger represented, the sports doctor commenced to tell the West Germans a story. The tale ran something like this: Tired with the performance deteriorating side effects of the cortico steroid drugs they used to control training induced inflammation in their athletes East German and Russian sports docs were looking for a way to naturally control inflammation that was 1) non toxic, 2) had none of the side effects of the cortisone or the kidney and liver killing effects of the aspirin and ibuprofen.

They heard of research that had been done fighting inflammation with the use of proteolytic systemic (body wide) enzyme product Dr. Ransberger was making and arranged to surreptitiously purchase lots of the product for testing. To the delight of the Communist docs the enzymes worked to not only lower inflammation with out side effect, they also increased the rate of healing and recovery from the injury, the enzymes ate away at restrictive scar tissue from previous injuries or from the accumulation of micro trauma. But the effect that knocked their socks off was the effect of increasing muscle density and strength in their athletes. They figured out the effect was caused by something called protein sparing.

Protein sparing means that muscle mass loss is curtailed. Severe training, as the eastern block athletes did 8 hours + per day in conditioning and skills, 5 or more days per week created catabolism, a break down of muscle and increased inflammation which elicits a response by the body in an attempt to lower inflammation. In this response the adrenal glands release the natural anti inflammation hormone cortisol. Cortisol like it's drug cousin cortisone eats away at muscle mass. This protein sparing effect was first noted by West German oncologists when enzymes were used to improve the effects of chemotherapy. Patients taking chemo usually waste away. Those chemo patients who were treated with the enzymes, (to reduce the side effects of the chemo and strip away the fibrous outer layer of the cancer allowing the chemo to enter the sick cells better), were found to not lose as much weight and retained their strength better thorough out the course of the chemo therapy. (2,3,4).

In both the case of the cancer patient and the hard training athlete the enzymes prevented the loss of much muscle tissue. An added plus was found from the enzymes. The enzymes greatly improved digestion and absorption of nutrients from food which also preserved muscle mass in the cancer patient while in athletes accelerated the rate of muscle growth.

The East German physician reminded Dr. Ransberger that in 1973 the International Olympic committee banned completely the use of cortisone drugs in amateur athletics. The Eastern Block, he said, didn't miss a beat; they had already forsaken the damaging cortico steroids drugs for the enzymes. Their athletes were not only healthier for it they were stronger. So much so that the doctors were able to lower the amount of anabolic steroids administered to the athletes. That and the development of testosterone producing Androstene by the East Germans by 1975 allowed for an even further lowered use of anabolic drugs but that’s for another story.

What does this story mean for us? In the process of Catabolism (the opposite of Anabolism) the body breaks down muscle. This break down happens from micro trauma, which occurs from all the stress of all physical training. Secondary to this, the inflammation created by training causes the body to release cortisol in an attempt to reduce the inflammation. Cortisol, it is widely recognized, eats away at muscle and creates body fat. We can't do a thing about the micro trauma caused by exercise, that's part of the stimulus / response mechanism from training. If you're not creating some micro trauma during training you're not training hard enough. The body adapts and gets stronger in response to the stimulus of the training and the inability of the muscles at that point to cope with the breakdown and micro trauma. The response is for the body to build a larger denser muscle that can deal with the stress placed upon it. That's when we increase the stress (resistance) and start the process anew in a continuous cycle.

While we can't do a thing about the micro trauma, we can do something to lower post training inflammation and our body’s cortisol response to that inflammation. By harnessing the well known and recognized anti inflammatory effect (5,6,7), of the enzymes the cortisol response of the body can be lowered or eliminated altogether and with it eliminating is eliminated the catabolic effect of cortisol.

A word is needed here about sport / exercise based inflammation. Most of us think of inflammation in terms of joints and muscles. Until the late 1990's. It was then that a large number of "30 and 40 something’s", who were hard charging business types and hard charging exercise fanatics, dropped stone cold dead from dry strokes or heart attacks. They did not have a lick of arterial plaque; they all had wonderful cholesterol readings, all worked out and ran several times per week. By the medical standards of the early 90's these men were as strong and fit as racehorses and would live forever. But they didn't. Turns out that the stress of business and the stress of exercise both create inflammation not so much in the joints but in the blood vessels and heart. Inflammation that shut down the blood vessels as surely or better than arterial plaque could. Today’s understanding of heart and vascular disease holds inflammation to be the #1 cause of strokes and heart attacks as well as being the causative precursor to such things as diabetes, Alzheimers and cancer!

Fighting inflammation with the usual array of Cox 1 (aspirin, ibuprofen, naproxen etc and Cox 2 (Vioxx and Celebrex) creates life-threatening problems of their own. According to the July 1999 issue of the New England Journal of Medicine these drugs kill on average 20,000 Americans a year and if listed as it own classification would be the 20th leading cause of death in the country! (8). According to the April 19, 1999 Wall Street Journal, these drugs not only kill the mentioned 20,000 but land another 100,000 in the hospital with the side effects of those drugs: liver damage, kidney damage and intestinal hemorrhage. As the East Germans, Russian and lately the NBA with Alonzo Mourning found, these drugs are definitely not the way to go for long term anti inflammation.

So it turns out one of the drug secrets of the old Iron Curtain powerhouses wasn't a drug at all! It was a mixture of natural protein cleaving enzymes, the use of which actually allowed for lowered drug use in terms of anti-inflammatory drugs and of anabolic steroids. Today most every European Olympic team uses systemic proteolytic enzymes, as do most all of the European sports teams. In the US several NBA, NFL, and individual professional athletes have switched to systemic enzymes as their primary anti inflammatory and the other benefits are a plus. Worth a try don't you think?

Maintenance dose of high quality systemic enzymes: 3 capsules 3 times per day in between meals.

Dose during heavy training: 5 or more capsules 3 times per day.

For more information on Dr. Wong, go to: DrWong.us

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6. 2007 AGGRESSIVE STRENGTH KETTLEBELL WORKSHOPS

Interested in hosting or sponsoring an Aggressive Strength Kettlebell Training Workshop?
» Click Here for More Information

Attention: I will no longer be doing workshops in Northern VA/DC, Denver, and Northern CA.

February 24, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in Los Angeles, CA
» Click Here for More Information (Only 2007 LA Workshop)

March 10, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information

March 11, 2007:

Mahler Level 2 Advanced Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information

May 12, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in New York City, NY
» Click Here for More Information

May 13, 2007:

Mahler Level 2 Advanced Kettlebell Workshop in New York City, NY
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May 20, 2007:

Mahler Level 1 Plus Kettlebell Training Workshop in Miami, FL
» Click Here For More Info (Only 2007 Miami Workshop)

September 15, 2007:

Mahler-Shaffer Level 1 PLus Kettlebell Workshop In Dallas, TX
» Click Here For More Information (Only 2007 Dallas Workshop)

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7. AGGRESSIVE STRENGTH TRAINING ARTICLE

Building an Iron Core With Sandbags

By Josh Henkin

Planks, reverse crunches, woodchoppers - all great exercises for improving the strength of one’s abdominals. Except, do these drills really answer our needs of core strength? Sure, at a fundamental level these are great movements, however, people often miss two key aspects of proper core conditioning:

1. In most daily activities, the role of the “core” is to maintain proper posture under load or stress. It is often to resist movement rather than producing it.
2. The core is more than abdominal training. The health and fitness industry has taken the buzz of core training and run with it to become synonymous with abdominal training. However, the core also includes the muscles of the back and the pelvis. All these muscles are important in keeping the back healthy and strong. Often though these muscles are neglected.

If doing these classic abdominal movements aren’t the answer then what is? We can take the page out of some of the world’s best athletes in the sports of wrestling and the martial arts. These athletes have long been known to be very strong as well as phenomenal athletes. If we look at the history of especially wrestlers, there is a great deal of information written on the benefits of one of their favorite training techniques, lifting odd objects.

Many people may be unfamiliar with odd objects. You walk into a nice gym and there will be pretty machines, some free weights, and definitely plenty of aerobic equipment. Odd object lifting really hasn’t hit the mainstream although it used to be just that, mainstream. Before the days of fancy health clubs, a gym would be full of gymnastics types of equipment, climbing ropes, medicine balls, and all types of weights. Oh how times have changed. Everything now is nicely stabilized and balanced for us. Even dumbbells have the perfect handles and weight distribution which takes away from the impressive strength gains our forefathers possessed.

Part of their amazing strength (such as lifting a 300+ pound barbell overhead with one hand) had to do with their growing up in farming communities and manual labor. They would often lift odd, awkward shaped objects all day long. Not easy living at all! Of course I am not asking you to move to a farm in the country, but you can include implements such as sandbags, logs, stones, kegs, and one-arm barbell lifts. Now I know, some of you may think this sounds crazy, but if we examine the science of such lifting you will quickly see many of the benefits of core development.

6 Benefits of Odd Object Lifting:

1. Creates an unstable environment much different than Swiss balls or sit-fits which force the body to recruit more muscles from the hips all the way up to the arms.
2. You can perform some unique unilateral loading so the body learns to resist rotation which can help prevent injuries.
3. It can help lifters who struggle with flexibility in exercises such as front squats to perform the lifts far more comfortably.
4. Allows all lifters to gain the benefit from classic lifts such as Zercher lifts.
5. Simplifies great core lifts such as snatches for those that may not possess the equipment or coaching to perform these lifts with a bar.
6. Provides true functional training that prepares the body for every day life activities such as lifting your child, picking up heavy objects off the ground (i.e. furniture), and dealing with the real demands of life.

Allen Hedrick, Head Strength Coach for the Air Force Academy, has been using odd object lifting for many years. He has written and lectured on the idea of using odd objects (often in the form of water filled kegs) being used to increase performance and decrease the risk for athletic injuries.

“But, applying the concept of specificity, it makes sense that training with a fluid resistance is a more sport-specific method of training as compared to lifting exclusively with a static resistance, because in most situations, athletes encounter a dynamic resistance (in the form of an opponent) as compared to the static resistance. Further, because the active fluid resistance enhances the need for stability and control, this type of training may reduce the opportunity for injury because of improved joint stability.” (NSCA Journal, Vol.25 Number 4)

Great benefits, but why was odd object lifting such a favorite of wrestlers and combative athletes? Odd objects such as sandbags help really prepare the body for the demanding nature of these sports. In John Jesse’s famous book, Wrestling Physical Conditioning Encyclopedia, he states,

“The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.”

I know, you may not be a wrestler or a martial artist, but you can incorporate a lot of the same types of lifts to help you perform everyday activities without the risk of injury and help your gym lifting. Your bench press, squat, deadlift, and everything in between would become stronger because you built a better base of stability.

In the classic book, Dinosaur Training, Brooks Kubik relives his first experience with lifting sandbags. “You feel sore as you do because the bags (sandbags) worked your body in ways you could not approach with a barbell alone. You got into the muscle areas you normally don’t work. You worked the “heck” out of the stabilizers.” You could use cables, bands, dumbbells, and every machine possible, but there is no way you would be able to replicate the demands of odd object lifting.

Of course not everyone is going to be able to bring stones, logs, and kegs into their local health club or gym. This is one main reason I have gained such favor with sandbag training. A single sandbag gives you all the best benefits of odd object lifting as is easy to implement into any program. They are not intimidating and can be stored very easily. They also lend themselves perfectly for group or class training.

Sandbags are also unique from all other odd objects. Sandbags are the only implement that alters its shape while you lift it. This calls on far more demands from the entire body especially the trunk muscles to help stabilize the weight. Trying to press a sandbag overhead, hold it in the crooks of your arm while you squat, and performing Turkish get-ups are a few of the amazingly effective core exercises you can perform with sandbags.

Not only do these drills help improve core strength, but they burn an immense amount of calories. You aren’t going to lose much body fat performing crunches or hanging leg raises. But just try five shouldering Turkish get-ups and you will feel as though you sprinted a mile! The key to great abs, burning body fat and getting stronger, good deal?

There are so many sandbag exercises that you will never get bored. The combinations and options are really limitless. However, I will give you a few to try for your own routine. You can use sandbags as the only tool in your program or easily implement them into your current training substituting them for exercises such as lunges, overhead presses, clean, and many more. I hope you enjoy the exercises listed below.

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Sandbag Clean and Press

Begin the lift by grabbing the sandbag by the ends. With the hips set back and the chest tall explosively pull the weight to the shoulders. From the shoulders tighten the torso and hip and drive the weight above the head.

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Sandbag Shoulder Get-ups

Lie completely on your back with the bag on one shoulder. Roll to the opposite shoulder and drive the opposite arm into the ground. Slowly drive yourself up to a lunge position aiming to keep the chest very tall. Push through the ground to get to a standing position. Very slowly return to the original on the ground position without looking downwards.

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Sandbag Zercher Squats

Hold the bag in the crooks of your arms. Keeping the chest tall slowly squat downwards by placing your bodyweight on your heels. Try to squat deep in between your legs keeping the elbows up and don’t let the chest sink down. Drive through your heels to come back to the start position.

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Sandbag Overhead Lunges

You may clean and press or snatch the bag overhead. Once overhead lock your arms in place and make sure the bag is over the crown of your head. Take a long lead step with one foot and lunge down, but stick the chest outwards to maintain stability. Drive through the front heel to the beginning position.

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Sandbag Half Moon Snatch

Begin with the bag on the outside of your legs. Squat down to grab the bag by the ends. Explosively rip the bag up above your head while transferring your weight to the opposite side. Repeat back to the original start position.

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About The Author

Josh Henkin is owner of Innovative Fitness Solutions in Phoenix, Arizona. For the past ten years he has created effective training programs for a wide array of clients. Josh is a graduate of Arizona State University where he received his Bachelor of Science in Exercise Science/Physical Education. At Arizona State, he was also a member of the Men’s Basketball Team. Josh is an NSCA certified strength and conditioning specialist, certified club coach with USA weightlifting, and certified Russian kettlebell instructor and a certified corrective high performance exercise kinesiologist. Coach Henkin is well known nationally as an expert in fitness and sports performance training and has been invited to appear at national conferences and write for numerous fitness magazines.

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11. AGGRESSIVE STRENGTH RECOMMENDED TRAINING PRODUCT

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12. RECOMMENDED AGGRESSIVE STRENGTH BOOK

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13. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

http://www.mikemahler.com/kettlebell_info.html

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14. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler

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