AGGRESSIVE STRENGTH MAGAZINE

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ISSUE 121 - 1/31/2007

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK

"If you do not like something change it. Anyone can whenever they want. It's fear that keeps people from doing it. Fear of unknown, fear of failure. The good news is that you can always go back to the same old shit you started with, but you'll never know if it can get any better unless you try it."
- Dave Navarro, guitarist, The Panic Channel (From February 2007 issue of Men's Fitness)

If people welcomed change as well as they resist it, they would be amazed at the results. Change is rarely easy as it often means the death of the old you and the birth of the new you. Regardless, change is inevitable and you can either work with it or get run over by it. The ironic thing is there is no way to avoid change. You are changing right now regardless of whether you are aware of it. You can either change for the better consciously or let things change on their own. Most likely the latter is not better than the former.

I have been on a roll this year with training and every workout has been solid. One thing I have been doing is adding a lot of variety to my program rather than doing the same exercises day in and day out. This is a big mistake that I made last year. Instead of being innovative and trying new things I stuck to the same workouts and got nowhere. When you do not change things up your brain is not stimulated and you're workouts become stale. Training is every bit mental as it is physical. No need to make dramatic changes every workout, but adding in some different things makes training interesting and more effective. I have been working on a lot of new stuff for my new DVD on fat loss and mental toughness. We will be filming it next week and will have it ready in mid February. I have no doubt that this will be my best DVD. I feel strong, fast, and powerful and cannot wait to get it out there.

There has been a lot of changes in the kettlebell community recently. This past weekend had more drama than most movies and I was surprised by the petty actions that some people that I used to respect took. On the other hand I was very impressed by the actions of my good friends Steve Cotter and Steve Maxwell. Both of these top strength coaches are pioneers in the kettlebell community and despite one's persons comments to the contrary, both of these men have in fact taken kettebell training to the next level and no doubt will continue to do so. For more info on why Steve C left, check out his blog at: FullKontact.com The main reason why both Cotter and Maxwell are great teachers is due to the fact that both are great students. Both are constantly hungry for more information to be the best they can be and to help out their clients. When a teacher puts a cap on his or her knowledge, he or she is a worthless teacher. A real teacher is a great student and soaks up information where ever possible.

As most of you know, I left the Dragondoor organization last year and discussed it a few issues ago. Cotter and Maxwell came to the same conclusion that I came to and realized it was time to move on. You can only grow so much in an organization which sole focus is to promote one individual. If you are content with being a guest star then you are all set. However, if you are a leader that wants to have his or her own empire it is time to move on. Is it all about the ego? Please, far from it. It is about expressing yourself fully as a professional and human being. It is about being able to reach the largest audience possible for the benefit of others. Moreover, it is about respect. If people feel that they can disrespect you then you have no choice but to tell them to get lost and move on.

When our growth is restricted, we die internally. Few ever come to this level of self awareness. For the lucky few that do, the only path to take is all too clear. That said, I am happy for anyone that wants to be a guest star. Not everyone is capable of being a leader or the silverback of their own tribe. Leaders need people to lead so it is all good in the end.

I am excited for both Cotter and Maxwell. I am a big fan of both of their training systems and have learned a great from both of them which has allowed me to help my clients further. I look forward to seeing future projects from both of them.

I will be helping Steve Maxwell with a future DVD on bodyweight training. Steve Maxwell is a bodyweight training master and a great deal of his training is comprised of bodyweight training. Maxwell is ripped to the bone and in better shape then most people that are half his age. His new DVD will be entitled, Steve Maxwell's Solution For The Road Warrior. It is going to rock and I will have it for sale on my website when it is done. No estimated time of release at this stage in the game.

Cotter, Maxwell, and myself also have a two-day workshop in the works for October and our good friend and former Senior RKC Nate Morrison will be part of it as well. While all four of us have a great deal going on individually, we are hungry to work together without any restrictions and we are in the process of planning an incredible two day workshop. The workshop will be in Las Vegas and I will blast out more info when the details are worked out. Trust me, this is going to be far more than a kettlebell workshop and there will be something for everyone.

Change is a part of life and those who choose to embrace it enjoy the opportunities that come with it.

Make 2007 a year in which you welcome change. The only thing holding you back is fear of the unknown. The unknown is what makes life exciting. Imagine how boring life would be if you knew everything that was going to happen. The unknown is full of possibilities. Maybe things will go bad, maybe things will be great, who knows? All you can do is put your best effort out there and when all is said and done you can hold you're head high knowing that you committed fully. You have the power to change you're life. Embrace it and take action know.

Last and certainly not least, Carol and I got engaged over the weekend as well and we are very excited. Nothing could make me happier and I look forward to our life together.

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. 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

Excess Estrogen & Weight Gain (belly fat) - The Problem and Solution

By Ori Hofmekler

Certain estrogen inhibiting compounds in food help destroy stubborn fat and also defend against cancer.

How to defend yourself against estrogen and its related chemicals.

PROBLEM: ESTROGEN CHEMICALS IN FOOD AND WATER CAUSE FAT GAIN AND DISEASE.

We live in an "over estrogenic world". Never before has the human body been exposed to such an overwhelming amount of estrogen chemicals in the environment, meat, dairy, produce and water supply. Most people are prone to suffer from excess estrogen sooner or later in life. Excess estrogen, also known as estrogen dominance, occurs when estrogen levels are relatively too high, compared to other sex hormones (i.e. progesterone or testostone). Excess estrogen is associated with increased estrogen activity in the body. Estrogen chemicals are not the only reason why we suffer from excess estrogen.

Aging (both genders) is also associated with increased estrogenic activity (increased conversion of testosterone to estrogen via the aromatase enzyme). The use of drugs is another contributor to estrogen dominance. Athletes may suffer from over estrogenic activity due to steroidal drugs or "estrogen kickbacks" when on and off the drugs. Women on hormonal replacement therapy may suffer from increased levels of harmful estrogen metabolites and a related increased risk for cancer.

Consequently, there is an ever-growing rate of people who fall victim to estrogen's devastating effects, some of which include weight gain (for men, typically in the belly or chest; for women typically in the hips, lower butt, upper thighs), feminization and sterility in men and estrogen disorders, including PMS and endometriosis for women as well as estrogen related cancers for both genders, including breast, ovarian and prostate.

Estrogen related weight gain (stubborn fat)

Studies demonstrated that estrogen acts in a vicious cycle-like manner, i.e. estrogen increases the size of fat tissues and the enlarged fat tissue increases estrogen production and so on and so forth. Note that excessive fat gain can lead into over estrogenic activity (due to increased conversion of testosterone to estrogen via the aromatase enzyme in fat cells). Over estrogenic activity increases the number of estrogen receptors in fat cells thus forming a highly estrogenic fat tissue known as "stubborn fat" due to its high resistance to fat burning.

Certain estrogen inhibiting compounds in food help lose weight (stubborn fat) and also defend against cancer.

Bad and good estrogen

When over expressed, estrogen may convert to extremely toxic compounds - 16 hydroxy estrones. Known as "bad estrogens", 16 hydroxy estrones have been regarded as the culprit for some of the deadliest cancers including breast, ovarian and prostate.

Note that estrogen is not a "bad hormone". Under healthy conditions, it supports the neural, skeletal and reproductive systems. Ideally, estrogen converts to highly beneficial derivatives - the 2 hydroxy estrones, which play critical roles as antioxidants and anti-cancerous compounds. Called "good estrogens", the 2 hydroxy estrones may induce cancer cell's apoptosis (cell's suicide).

However, when the body's nutritional defenses are low and estrogen is over-expressed, it unfortunately converts instead into the toxic compounds 16 hydroxyestrones, associated with adverse effects, including stubborn fat gain and formation of cancer cells.

Nutritional defense against estrogen

Researchers found that the human body has been primarily programmed to be nourished and protected from over-estrogenic activity by certain flavones or indoles in plants and bee products that inhibit estrogen and block its conversion to the highly carcinogenic derivative 16 hydroxy estrone. Instead, estrogen converts to antioxidant, anti-cancerous compounds. Overall, estrogen inhibitors can help increase the ratios of 2 hydroxy/16 hydroxy estrone (verifiable by urinalysis), which also marks improved defense against cancer and an overall reduction in estrogenic activity.

Estrogen inhibitors stack for total body defense

It was also found that estrogen inhibitors' nutrients work better when combined together in synergy to provide a total body (systemic) defense against over-estrogenic activity in three ways:

1. Reducing estrogen receptors' activity
2. Inhibiting the cytochrome p450 aromatase activity (the enzyme that converts testosterone to estrogen)
3. Inhibiting the conversion of estrogen to 16 hydroxy estrone and instead increasing its conversion to 2 hydroxy estrone

Estrogen inhibitors - flavones and indoles

Numerous studies investigated the role of flavones in regulating estrogen. It is now known that certain nutrients help inhibit estrogen, whereas others promote it. For instance, most potent estrogen inhibitors (good guys) were found to be the antiaromatase flavones 5.7 dihydroxyflavone (derived from tobacco or passiflora), apigenine (ingredient in passiflora and chamomile) and galangin (ingredient in bee propolies). Other natural estrogen inhibitors are omega 3 oils (found in flaxseed, hempseeds or nuts). Potent estrogen regulating nutrients are also found in cruciferous vegetables. Previous studies provided substantial evidence to the highly beneficial properties of Diindoly methane (DIM) - an active indole derived from broccoli, cauliflower or cabbage, which helps block the conversion of estrogen to its adverse derivative 16 hydroxy estrone, and thus helps protect against cancer.

The researchers noted that certain flavones, in particular isoflavones such as those found in soy, actually increase aromatase and estrogenic activity, as does an excess intake of omega 6 oils (found in most vegetable oils including corn, canola, safflower and soy).

In a world which is already over estrogenic, it is critically important to know the difference between the "good guys" and the "bad guys". Any nutritional program today must balance estrogen promoting nutrients with estrogen inhibiting nutrients. Unfortunately, mainstream nutrition and the medical authorities fail to provide any guidelines of how to deal with the aforementioned.

What to do

Follow The Anti-Estrogenic Diet. Until then, increase intake of cruciferous vegetables (broccoli, cauliflower, brussel sprouts or cabbage). Eat them cooked or steamed. Cooking softens the fiber, and therefore helps release the active estrogen-inhibiting ingredients. Broccoli sprouts are rich in active indoles and should be consumed raw.

• Increase the intake of omega 3 oils derived from flaxseeds, hempseeds, or fatty fish (wild catch) such as salmon, halibut, mackerel, or black cod.
• Decrease the intake of omega 6 oils derived from soy, canola, or safflower. For that matter, stay away from margarine products, even if they claim to be cholesterol-free.
• Note that all monounsaturated oils-(omega 9) such as olive oil or nuts are neutral to estrogen activity, and therefore quite safe.
• Eat organic food. Minimize the consumption of meat or dairy, unless they are hormone and chemical free. Fruits with a peel (banana, orange or kiwi) are generally safer than fruits without a peel (berries, cherries and grapes) due to lower exposure to pesticides after peeling.
• Minimize alcohol intake. Alcohol increases estrogenic activity and its conversion to toxic derivatives.
• Supplement with estrogen inhibitors (aromatase inhibitors flavones and estrogen modulating indoles). Unfortunately, most estrogen inhibitors are derived from herbs or bee products, which are not part of our typical diet and are not always accessible in their most potent form.

The most potent viable estrogen inhibitors are:

• 5.7 dihydroxyflavone (chrysin) derived from tobacco or passiflora
• apigenine - derived from passiflora, also an ingredient in chamomile
• galangin - an ingredient of bee propolies
• diindoly methane (DIM) - derived from broccoli

Note that each of the above estrogen inhibitors requires different doses to be safely effective.

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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
» 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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7. AGGRESSIVE STRENGTH TRAINING ARTICLE

Effective Group Training with Sandbags

By Josh Henkin

Bootcamps and group class training are becoming more and more popular among coaches and trainers. One of the main advantages is keeping cost a non issue for both parties. Clients can receive training more often from well-trained coaches and coaches can afford to reduce their rates. There is also a social aspect that many people enjoy.

We can use some basic principles of psychology to optimize the group atmosphere. Social psychology has a fundamental principle called social identity theory. Social identity theory of group membership and inter-group relations which explains much inter-group behavior in terms of the desire to belong to groups which are valued positively compared to other non-membership groups. People want to belong to a group and those that have had a hard time adhering to an exercise program can often do better when they belong to a positively influenced group.

These two factors should encourage coaches and trainers to offer some form of group based training. However, there are some considerations to make.

1. How to train people of various fitness levels at one time?
2. Time availability.
3. Space availability.
4. Equipment considerations

These are but a few issues that must be addressed before starting your own bootcamp or group class. However, once organized, such training can be extremely enjoyable for both coach and client. For the past seven years I have done some form of team training, bootcamp, or small group training. In the beginning solving these issues seemed to be troublesome. After some time I found certain strategies that really helped these classes become far more efficient and effective.

One I would like to discuss in this article is the use of sandbags in training. I know that most reading this will think, “of course you would Josh, you sell them!” Well, that is partly true, but I only designed sandbags recently because in my belief in them being such a valuable tool for coaches and trainers.

What makes sandbags so useful?

• They are very easy to learn so varying fitness levels can pick-up the technique of specific drills quickly while minimizing frustration.
• They are very easy to transport which makes them ideal for field training or large groups.
• You can easily vary a drill to make it more difficult for a more advanced trainee or easier for someone beginning without having to make significant changes to the weight.
• They are unstable so you can achieve the goal of training stabilizer and core strength.
• They are easily adaptable to training the entire body.
• Flexibility issues are minimized as most people can perform classic lifts such as squats better with implements such as sandbags because of the positioning of the weight.
• Sandbags are possibly one of the safest tools available as you can drop them without fear of damaging the implement or surrounding area. This can give your clients increased confidence to attempt drills normally they would be hesitant in performing.
• They are relatively inexpensive compared to many other forms of training equipment. This makes it much more reasonable to utilize for class formats.
• You can train various strength qualities such as strength-speed, strength-endurance, as well as perform conditioning. Such benefits make them a great tool for young athlete training especially on the field.
• They are FUN!! You can often create team building games as my colleague Troy Anderson does often, you can build competitions that achieve all your fitness goals while making training much more fun for your clients. Sandbags also allow some unique variety of exercises that make it novel to your clients and is really fun when they throw them!

I believe that many coaches often sacrifice the strength component of their classes because they often worry about the issues which sandbags solve. Others may feel relegated to performing solely bodyweight exercises, which can be problematic as they can be very easy for some clients and completely overwhelming for others and in a large group it may be difficult to quickly adapt each individual person’s technique.

This is not to say that your class has to become entirely sandbag training. Quite the contrary, sandbags can be modified to work very well with SAQ work or fit into other forms of strength training.

I often love using circuits during the classes to keep the group interested and productive. You can have varying sized sandbags stationed at different points for specific movements. Heavier bags for lower body based exercises and lighter bags for upper body and core work. A circuit may appear in the following manner:

• A1. Shoulder and Squat
• A2. Push Press
• A3. RDL+Row
• A4. Shoulder Get-ups

You can either implement repetition schemes or time intervals for such a circuit. People can work in partners or by themselves. Such a program like the one above would allow you to give a great training session to eight people. Of course you can implement other activities into a circuit as well. Here is a different example:

• A1. Sandbag Squat Press
• A2. Jump Rope
• A3. Push-ups
• A4. Sandbag Carry
• A5. Bodyweight Rows

Again, you can modify repetition schemes in many different formats. In this specific example you only need two bags and can train ten people with great variety and function within one training session.

By this point you will I hope you see the value of adding sandbag training for your classes. The versatility and accessibility of sandbags lend themselves to being the cornerstone of class training. In the future, one-on-one training will become very rare and new trainers should start their career by thinking in terms of win-win situations. Bootcamps, classes, and team training should be at the forefront of such thinking.

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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8. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY

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

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10. 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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11. RECOMMENDED AGGRESSIVE STRENGTH BOOK

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12. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

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

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13. 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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