AGGRESSIVE STRENGTH MAGAZINE

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ISSUE 122 - 1/31/2007

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK

"We can't master any field of study-whether music, art, an academic field, or a profession-unless we love what we are studying. Study without love leads to a shallow, superficial understanding. Real mastery comes from love."
- James Fadiman

It is amazing how important love is for mastering any skill or knowledge base. We see it all around us. Kids in the inner city that are failing in school yet know all of the lyrics to hundreds of their favorite songs. They can repeat all of the dialogs from their favorite movies and have all of the stats memorized for their favorite athletes. Are these kids stupid? I do not think so. They are just not interested in school. Who can blame them as we all know school is boring. Do any of look back at high school as a fun learning experience in which we could not wait to get up to go to school for another fun filled day of learning? I sure do not. When kids focus on what they love the soak in knowledge like a sponge. This is why it is important to find what interests kids early on and plug them in.

Everyone is good at something and if you think for a minute what you really like to do it will come to you. Unfortunately, for many of us, what we love doing is often not seen as a way to make a living. Societal pressure encourages us to be practical and study what will get us a secure steady job rather than what will genuinely make us come alive and look forward to each day. When we fail to do what we love we often have an unexplainable sense of emptiness. We just feel incomplete. Why do you think so many people have to drink a gallon of coffee just to make it though the day? Not because they need an artificial source of energy to get excited about doing what they love. That is for sure.

If we are honest with ourselves, what we love to do is often right in front of us. I have been a fitness training enthusiast since I was eighteen. I was weak, tired, and living a destructive lifestyle before I started training. Once I caught the training bug I made a full 180. All of a sudden I cared about my health, wanted to get stronger, have more energy, and feel better. From that point on, I read every magazine I could get my hands on. I devoured training book after training book and was hungry for more. I was hungry to learn about nutrition, supplements, psychology of success, hormones, internal negativity, and physiology. I simply could not get enough and still cannot get enough. I get a big rush whenever I learn something new or have a client make a training break though. I still love my own workouts and get excited before each one.

I am not any less enthusiastic today then I was back when I was 18. I still love learning about training, getting stronger, and now for the last several years helping others get healthier, stronger, and yes happier. Right now I am very hungry to learn about the true essence of kettlebell training. I want to learn from kettlebell masters such as Valery Federenko and many of the other champions around the world. I have been applying many of the GS techniques to my own training and I am loving it. What is really cool is whenever I learn something new, it not only benefits me but all of my customers and website visitors. You cannot beat that.

Many of us start a path from love and unfortunately at some point develop a "no-it all mentality" in which we like being teachers and having power over others but do not want to go back to being a student again. A parallel analogy is someone who is very successful at a job they used to like. They no longer enjoy it but do not want to go back to square one and start all over again. Thus, they choose to be bored and complacent for the rest of their lives forgetting that the real fun was in the process of becoming successful more than being successful. Achieving goals and having success is very important, yet often fleeting. It is the process that is exciting and makes us come alive.

This is why some people are afraid to achieve goals as they do not want to lose the excitement. However, just as you must graduate from college no matter how much you want to stay there, at some point you must achieve the goal and move on to another one. Otherwise, you do not grow in life and if you are not growing you are dying. Once you stop challenging yourself, you stop feeling alive.

While the love of being a student is very important. Many people make the mistake of staying in the student phase indefinitely. They keep thinking they need to know more before they can teach. In some ways this attitude is admirable. However, in other ways it is self-defeating. At some point you have to leave the safety net of being a student and go into the world to help others. Yes, there is a lot of responsibility that comes with being a teacher and it should not be taken lightly. Nevertheless, part of being a good student is being a teacher as you learn a great deal from teaching others. You learn a great deal about yourself and you learn a great deal from your students. You cannot be in the back of the pack all the time. At some point you have to work you're way to the front and lead.

Getting back to loving you're line of work. When you love what you do it no longer feels like work. Sure there are always aspects that are tedious. In my case, accounting and processing orders. However, you can always delegate the areas that you do not enjoy as you become more successful so you can focus on what you do enjoy doing.

Even with all of the incredible examples of success that are an easy find in our society, many people still associate work with not being enjoyable. At best you tolerate your job. Perhaps, you even like it a little bit. Perhaps, you get paid well and that is enough for you as you have plenty of money to spend on hobbies and fun stuff. Maybe you hate your job, but it pays the bills and provides plenty of time to watch TV every night and live vicariously through others.

People that love what they do are often associated with the starving artist stereotype in which one lives in a studio apartment, is in debt, eats Ramen noodles three times per day, but loves what he or she is doing! I think this is just a coping mechanism that people use to avoid making positive changes in their lives. Keep the illusion that people that love their jobs are poor and it is easy to keep tolerating you're well paying job that makes you miserable.

Look at anyone that is extremely successful and 99% of the time they love what they do. Can you achieve success without loving what you do? Sure, but I doubt you will enjoy the process. Can you be a financial failure doing what you love to do? Of course, if you do not know how to market yourself success will probably evade you. At least you will enjoy the process.

In conclusion, a balance has to be made between loving what you do and taking responsibility for you're success. You cannot always focus on the parts of your business or career that you enjoy. You have to get good at the other necessary parts. For my line of work, marketing is very important. You can be the best trainer in the world, but if no one knows who you are, you will be a starving trainer. Yes, learning marketing skills is very important. This is not something you should delegate to others as it is a critical part of you're success and should not be taken lightly. I will stop here as I can go on forever.

It is important to love what you do. It is also equally important to have a practical side and keep everything in perspective. No one can tell you how to live you're life or decide what is best for you. That is you're responsibility and taking responsibility for your life is just as important as loving what you do. Just remember that you must love what you do to acquire immense success and personal satisfaction.

All the success to you in 07 and the rest of your life!

Live Life Aggressively!

Mike Mahler

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Who says we do not have any heroes any more? Here is a group of them. Thanks men you make us all proud!

"Good morning Mike! Just wanted to share some pics from the Fort Hood KB Club via Baghdad. The team is doing well and staying safe, although we did lose a close friend on the recent helicopter crash. I truly enjoyed your "Aggressive Strength Solution for Incredible Kettlebell Training". I am planning on ordering your latest Ebook "Aggressive Strength Solution for Size and Strength". Would I have your permission to share this with the team members here in Iraq? I believe I have stated this before in previous emails, but just wanted to say thanks again for the great web site and free articles. Your contribution to the fitness community is duly noted."
- David COL Jon "David" Mullins

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2. AFFORDABLE HIGH QUALITY KETTLEBELLS ARE FINALLY HERE!

I have been getting a lot of questions regarding the new Lifeline USA Kettlebells and here are some answers:

Q: I have one Dragondoor bell, can I use a Lifeline USA bell with the DD one for double work?

A: Yes it should not be a problem at all. While the LL bells have slightly thicker handles, the bell is pretty much the same size and will not be an issue.

Q: Can I get single units of the super small bells (16lbs and below)?

A: Right now the super light bells are only sold in pairs. I am trying to get LL to change this for the very near future. All other sizes 35s and up are available in single units.

Q: Can the smaller ladies bells be used for Renegade Row?

A: While the smaller bells look like real kettlebells (no plastic thin handles) I do not recommend anything below 35lbs for Renegade Row. It becomes too much of a stability issue with very light bells.

Q: Do the handles have the slick smooth epoxy coating that DD bells have?

A: Nope, I made a point of having LL avoid the slick handles. They are smooth enough that they will not tear up your hands and rough enough that they will not fly out of your hands on high repetition work.

Q: How big is the 97lb bell?

A: Around the same size as DD's 88lb bell. I love the 97s for double work!

Q: How is the quality?

A: I am very happy with the quality. The bells went though strict quality control measures and passed with flying colors. I could put my reputation behind any bell on the market and chose to do so with the LL bells. I have been training with them for a month and love them. I know you will as well.

You will love the prices on these bells. Click on the link below and check it out.

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3. 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
» Click Here for More Information

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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4. 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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5. 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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6. 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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7. AGGRESSIVE STRENGTH SPORTS NUTRITION ARTICLE

Women and Estrogen

By Ori Hofmekler

In a world which is overwhelmed by estrogen chemicals, women are more prone than ever to suffer from estrogen's adverse effects, which include undesirable fat gain, menstrual disorders, and increased risk for cancer.

Imbalanced or deficient diets, low intake of omega 3 oils (EFA) and high consumption of alcohol further accelerates estrogen's damaging effects and risk factors.

...estrogen inhibitors can help induce weight loss preventing and even eliminate estrogen related fat gain (stubborn fat) while shifting estrogen metabolism to produce beneficial antioxidants and anticancerous metabolites.

Alcohol consumption predictably raises circulating estrogen by as much as 200% by interfering with its metabolism. If coupled with unfavorable pathways of estrogen metabolism (i.e. 16 hydroxy metabolites), alcohol can potentially promote cancer. Over-estrogenic activity is also associated with premenstrual and menstrual adverse symptoms such as chronic or recurring severe cramps, bloating and heavy bleeding.

The Anti-Estrogenic Diet and supplemental estrogen inhibitors can help balance estrogen levels and defend against its harmful metabolites. Furthermore, the biological benefits of estrogen inhibiting flavonoids also include anti-inflammatory, antioxidant and anti-cancerous, all of which further increases the body's ability to protect itself against estrogen adverse effects.

Certain phytonutrients have shown to reduce undesirable metabolites of estrogen, now known to be responsible for cancer initiation and cancer promoting effects of estrogen. The phytonutrient diindolymethane (DIM), found in cruciferous vegetables, promotes beneficial estrogen metabolites associated with lower risk for breast cancer and other estrogen related disorders.

Estrogen inhibitors, when incorporated together in synergy (flavonoids and indoles) can help provide effective defense against excess estrogen. When combined with The Anti-Estrogenic Diet (high vegetable, high omega 3 oil, low omega 6 oil) and exercise, estrogen inhibitors can help induce weight loss - preventing and even eliminating estrogen related fat gain (stubborn fat) while shifting estrogen metabolism to produce beneficial antioxidants and anti-cancerous metabolites.

Pre- and post-menopausal Women

Pre-menopausal women suffer from gradual decreased production of progesterone. This loss of progesterone during the second half of the luteal phase of the menstrual cycle can cause irregular periods and contribute to pre-menstrual mood disorders. On top of that, pre- and post-menopausal women suffer from estrogen related central fat gain (stubborn belly fat). This "thickening" of the body is likely related to a biological mechanism that attempts to compensate for the loss of estrogen by increasing the size of adipose (fat) tissue. Fat cells are the site for estrogen synthesis via the aromatase enzyme. Ironically, menopause, which involves an initial loss of estrogen, also involves a simultaneous increase in estrogen activity due to estrogen related fat gain, which profoundly increases estrogen production.

...certain compounds in plants called flavonoids and indoles can exert various biological effects, including antioxidant, anti-carcinogenic, anti-estrogenic and modulation of sex hormones.

The Anti-Estrogenic Diet and supplemental estrogen inhibitors can help pre- and post-menopausal women balance estrogen levels while alleviating its adverse effects. Furthermore, they can help attenuate estrogen expression in fat tissues, thereby eliminating the main reason for its related fat gaining effect.

By virtue of promoting desirable 2 hydroxy and 2 methoxy metabolites, one of the estrogen inhibitors (DIM) is also notable to help increase progesterone production from ovarian cells. This can help balance estrogen/progesterone ratio, while improving disorders associated with menopause, including recurring breast pain, fibrocystic disease and endometriosis.

Women on hormone replacement

Women who choose to take supplemental estrogen face a serious dilemma. On the one hand, estrogen therapy can help restore the loss of estrogen, providing the beneficial effects of estrogen in supporting the health of the central nervous and skeletal systems among other beneficial properties of estrogen. On the other hand, despite the compelling evidence as to the benefits of estrogen replacement, studies show that there is a related increased risk for breast and uterine cancer. For that matter, supplemental DHEA, an adrenal steroid precursor used currently as a natural source of estrogen in post-menopausal women, also involves risk factors similar to estrogen replacement therapy.

Estrogen inhibitors flavones and indoles such as in EstroX™ can help reduce undesirable metabolites of estrogen which are known to promote cancer. Instead, certain compounds in Estrogen Inhibitors (EstroX™) positively help shift estrogen metabolism into healthy pathways, which produce beneficial metabolites associated with lower risk for estrogen related cancer and other disorders.

EstroX™ estrogen inhibitors is not a steroid. Its inhibitive mechanisms do not interfere directly with estrogen replacement drugs. Nonetheless, EstroX™ helps provide nutritional defenses against harmful estrogen metabolites while balancing estrogen levels for a lean and healthy body.

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8. AGGRESSIVE STRENGTH NUTRITION TIP

The Importance of Antioxidants

By Staci Kobren

A lot of attention has in the health and nutrition arena has recently been directed toward the topic of antioxidants. But what are antioxidants and why are they important to promote our overall health. Antioxidants refer to vitamins, foods and supplements that prevent and repair damage to cells generally caused by forces outside of our bodies such as pollution, chemicals and sunlight. These forces can produce chemical compounds called free radicals, which can be harmful to our immune system, and may also accelerate the aging process. Studies have shown that antioxidants may help in the prevention of cancer, heart disease, Alzheimer's disease, and Parkinson's disease. The ingestion of vitamin C, A and E is very helpful to combat this process, but there are also many foods and nutritional supplements that serve as antioxidants.

A study presented in the June 9, 2004 issue of the Journal of Agricultural and Food Chemistry analyzed the antioxidant content of various fruits, vegetables, nuts and spices. The study rated the following the highest in each of these categories:

• Fruits: cranberries, blueberries, and blackberries
• Vegetables: beans, artichokes, and russet potatoes
• Nuts: pecans, walnuts, and hazelnuts
• Spices: ground cloves, cinnamon, and oregano

All of you chocolate lovers will also be happy to hear that a study sponsored by The Hershey Company (NYSE: HSY) in conjunction with Cornell University and Brunswick Laboratories has revealed evidence that dark chocolate has certain anti-oxidant properties. Green Tea has also proven to be very effective in fighting free radicals and thus may serve as an excellent alternative to your morning coffee or as an after dinner beverage.

As far as nutritional supplements are concerned, whey protein powder plays a role as an antioxidant and immune system builder. For those interested in weight training and muscle building, whey protein serves and excellent dual role as an antioxidant and muscle builder.

The most important thing is to consume a diet with lots of variety. This will help ensure that you are supplying your body with the necessary vitamins and minerals you need. People who restrict a particular food or even food group would be at the most risk of lacking the necessary balance that our bodies should sustain for overall good health... So therefore if you are watching your calorie count in order to lose weight, be sure to reduce your over all portions rather than a food group.

Balance with food, exercise and determination is key for a strong mind, body and overall health

Staci Kobren
Founder of Staci Leavitt Mind and Body

NUTRITION.EATING DISORDERS COUNSELING CENTER

www.stacileavittmindandbody.com
slmindandbody@yahoo.com

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9. AGGRESSIVE STRENGTH TRAINING ARTICLE

Sandbag Arsenal

By Josh Henkin

One of the biggest dilemmas in training today’s athlete is that they are out of shape! Whether it is a professional athlete or a young man/woman they all seem to share a common problem of coming to their teams being severely out of condition. With physical education programs being cut from school curriculums and child obesity rising every year, we need to take a long hard look at the values physical conditioning provides.

In 1974, John Jesse wrote a landmark book called Wrestling Physical Conditioning Encyclopedia. In this great book Jesse hits on a key problem that has escalated to an epidemic today! According to Jesse, “In accepting the concept of progressive resistance training with weights the coaching profession in the English speaking countries, particularly America and Canada, were faced with cultural problems. With machines doing most of the work the majority of young men entering athletics were not drawn from a background of labor work in the mines, on the farms, in the forests or on the docks. With increasing affluence, urbanization and mechanization, children were losing the philosophy of hard work and patience to attain a goal.” (Jesse, p. 65)

If this was a problem in 1974 we can only imagine the dilemmas that are facing today’s athlete. Parents and even coaches want their kids to specialize earlier and earlier, however, their sporting lives and health may be compromised from not building a strong foundation as Jesse refers. Rarely do kids do any form of manual labor, whether it is chores around the house or jobs that require strenuous physical activity. A lot can be considered lost by this change in our society. Overuse injuries, burn out, lack of progress can often be contributed to our society’s lack of interest in building and athlete with a strong foundation. The term “GPP” has been used a lot in the past few years. GPP (general physical preparation) has become revitalized because more and more coaches are experiencing the problems of having out of shape athletes. However, GPP is more than just “conditioning”. It is the development of general qualities in a wide spectrum; flexibility, muscular strength, muscular endurance, speed, and proprioception. This is a concept the Eastern Europeans used a great deal in building the great Olympic athletes. It is also similar to what great strongmen of the past used a great deal as well.

While this sounds wonderful, the implementation of such a concept can often be difficult as coaches have less and less time to work with their athletes. Now we have to prioritize methods that help increase these levels within the framework of what we are allowed as coaches. This is one main reason the use of “strongman” training has seen a big boost in sports performance training. You don’t have to change your name to Magnus, or exclusively use strongman forms of training in your system. Very basic implements and ideas can be used to greatly accelerate the success of your program. For example, Allan Hedrick, strength coach of the Air Force Academy is a big proponent of keg lifting for his athletes. Coach Hedrick believes such training is great for sport-specific training as well as injury prevention. I personally have a great fondness for sandbag training.

Why sandbags? They offer many of the same benefits of odd lifting, but also possess many advantages. For one, the weight can be changed very quickly for different level of athletes. They are inexpensive so they are perfect for team training situations and even being taken outdoors. Sandbags train multiple qualities at once such as hand strength, back and hip strength, speed or maximal strength, general conditioning, core strength, flexibility, tendon and ligament strength, and mental toughness. One workout is all it takes to begin to appreciate the impact sandbags can have one’s training.

Sandbags lend themselves to being used exclusively but compliment kettlebell training extremely well. Below are several different workouts, one that exclusively uses sandbags and two that demonstrate how to integrate them with kettlebells.

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Workout 1: Sandbag Only

• A1. Shouldering: 6 sets of 3 each side, rest 75 seconds
• A2. Push Press: 6 sets of 5, rest 75 seconds
• B1. Zercher Squats: 4 sets of 6, rest 60 seconds
• B2. Half Moon Snatches: 4 sets of 6 each side, rest 60 seconds
• C1. Bear Hug Carry: 2 sets of 2 minutes

Workout 2: Mixed Implements

• A1. KB Front Squat: 3,2,1,3,2,1 rest 90-120 seconds in between
• B1. Sandbag Clean and Press: 5 sets of 3, rest 75 seconds
• B2. Shouldering Lunge: 5 sets of 4 each leg, rest 75 seconds
• C1. Pull-ups: 3 sets of 8, rest 60 seconds
• C2. KB Get-ups Get-ups: 3 sets of 5, rest 60 seconds

Workout 3: Mixed Implements

• A1. Sandbag Shouldering: 4 sets of 3 each side rest 75 seconds
• A2. KB Windmills: 4 sets of 3 each side rest 75 seconds
• B1. Sandbag Shoulder Get-ups: 3 sets of 2 each side rest 60 seconds
• B2. KB Renegade Rows: 3 sets of 5 each arm rest 60 seconds
• C1. KB Overhead Carry 30 seconds rest 30 seconds
• C2. Sandbag Zercher Carry 30 seconds rest 30 seconds

About The Author

Josh Henkin is owner of Innovative Fitness Solutions in Scottsdale, Arizona. Coach Henkin has presented nationally in the field of fitness and sports enhancement. He is also the author of High Octane Sandbag Training manual and DVD. For more info, click here.

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10. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY

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11. COMING SOON: NEW KETTLEBELL DVD ON FAT LOSS AND MENTAL TOUGHNESS

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12. AGGRESSIVE STRENGTH PERSONALIZED PROGRAM DESIGN SERVICES

"Lost 10 lbs and went down from a size 12 to a size 8 in jeans – that was something I expected not to happen for another 10-15 more lbs! So thanks for your guidelines – they really have helped a lot."
- Michele Milevoi

Tired of trial and error? Want a training program that actually works? Click here for more info!

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13. RECOMMENDED AGGRESSIVE STRENGTH BOOK

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14. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

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

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15. 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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