Home → Aggressive Strength Magazine → Issue 140 - 9/26/2007

Aggressive Strength Magazine

Issue 140 9/26/07

1. Aggressive Strength Living Article Of The Week

Research now confirms what common sense has always told us:  Happy people live longer, enjoy healthier lives, achieve more success, and maintain stronger relationships than the chronically unhappy. - Liz Seymour

Recently, on a business trip to Dallas to do a kettlebell workshop with my friend Lisa Shaffer, I read an interesting article in, of all places, US Airways magazine**.  The author, Liz Seymour, wrote on the topic of happiness.  I expected a patronizing bit about forced positive thinking providing the key to happiness but, to my pleasant surprise, Seymour’s article turned out to be the most fascinating I've read in a long time.

How do we define happiness?  According to Ed Diener, Professor of Psychology at the University of Illinois, happiness is a combination of “life satisfaction, positive emotions, and low levels of negative emotions.”  In other words, people who are happy genuinely enjoy their lives and genuinely feel good most of the time.  Notice I'm using the word genuinely to distinguish people who are happy from those who merely think happy thoughts--there's a big difference.  People who force positive thinking are faking, while happy people are naturally positive:  they see the world as full of opportunities rather than fear and sorrow.  I'm sure the women reading this agree there's a big difference between genuinely feeling it...and faking it.  No need to elaborate further, at least I hope not.

We all have the pursuit of happiness as our goal.  At the end of the day every goal we pursue reinforces this end goal of becoming happier:  we want to make more money because we think it will make us happier; we want to find a life partner and get married because we think it will make us happier; we want to lose fat and look better because we think it will make us happier.  We've been sold a bill of goods that happiness comes from changing external conditions.  Unfortunately, achieving real happiness is more complicated than simply changing the externals.  According to Seymour, "...happiness is determined by a combination of genetic set points, conditions, and voluntary activities."

Let's start by looking at genetic set points:  yes, like other talents, such as intelligence and athletic prowess, a happy disposition can be genetically predetermined.  A genetic set point is a factor involved with being happy.  Just as some people easily learn calculus, or have a natural ability to run fast, some people find it easy to be happy.  On the other hand, just as some people have a hard time learning mathematics or participating in sports, some people have a hard time being happy.  For these people happiness takes an effort, just like the effort of academics, or getting in shape, while those with luckier genes may be happier, stay in shape easier, and get better grades.  So, if you're miserable, feel free to blame your parents for your lame genetics--and better luck next time!

Lame joking aside, I find the genetic factor in happiness very interesting since I'd never thought of happiness as something genetically determined.  How much of a role do genetics play in our happiness?  According to studies, genes determine fifty percent of our proclivity for happiness--or for melancholy.  While this doesn't mean you'll be doomed to a life of misery and despair if you weren't blessed with happy genes, it does mean you'll have to work harder to achieve happiness.  Yes, it's unfair, but you already know life is unfair--after all, the last season of my favorite show, 24, was lame, and if life were fair it would've been excellent, making me a happy camper.  Instead, it was lame and I've been miserable ever since.  Oh well, at least the last season of my other favorite show, The Shield, was pretty good.  So, can I blame my feelings on my genetic set point?  No.

While our individual genetic set points play a tremendous role in whether we're happy or not, they're not the only factor.  Conditions do play a role but, according to studies, not as big a role as we've been led to believe:  conditions make up about eight to fifteen percent of happiness.  Thus, if you think you're depressed because you still rent, have a few pounds to lose, or aren't as strong as you'd like to be...think again.  Liz Seymour writes, "...variables such as age, education, health, income, personal appearance, and even climate are ineffective at overriding our genetically determined set point."  In other words, if your genetic set point favors misery, making a lot of money or even getting a rock hard body won't tip the happiness scales in your favor.  Sure, you may temporarily feel better following an achievement or gaining some material possession, such as a house, but within a year you'll be back where you were before the changes occurred.

Ironically, most of us spend our lives trying to change conditions in order to be happy, never realizing why it's not working.  Some of you may find this stuff hard to believe, after all, how could one not be happier after becoming a millionaire?  Moreover, how could someone who is happy not become miserable after suffering a terrible disease?  According to Seymour, studies of lottery winners, on one hand, and people who became paraplegic from an accident, on the other, show clearly that both groups returned to their previous level of happiness within less than a year.  In other words:  if you're already miserable, your misery will continue even if you become a millionaire but if you're happy a happy in general, even upon becoming a paraplegic, you'll eventually return to happiness after an adaptation phase.  The old saying, that people do not change, is truer than we think.

This is why it's difficult to achieve happiness via changing external conditions.  Our brains are good at adapting to situations, good or bad.  This isn't so hard to understand,  think of any important goal you've achieved--remember how anti-climactic it felt?  This is the problem with being overly attached to end results:  we place too much pressure on achievement changing our mindset.  When I first got into weight training, I used to dream about being able to bench press 315 pounds; though eventually I worked up to bench-pressing 315 for seven reps--how did I feel?  Great...for a while, then I adapted and returned to the same mindset I had before my strength gain.  The much-anticipated change that came with the achievement of my goal didn't last.  Eventually, like everyone else, I wanted more.

Of course, no achievement will ever be enough., which is why people unconsciously stay in the anticipation phase and avoid achieving their goals.  The anticipation phase is like being a child on the night before Christmas:  fantasizing about all the wonderful gifts you'll receive brings more pleasure than the actual experience of opening your gifts.  Unfortunately, remaining in the anticipation phase is delusional and won't bring about real happiness; if nothing else, it'll get old and no longer carry the same level of pleasure.

Does this mean we shouldn't bother with goals?  Of course not!  Goal-less-ness is the path of the cop out.  People who claim that everything is illusion are unmotivated people looking to avoid growth and change.  The key is setting goals and achieving them for the sake of doing it.  According to the ancient Hindu text, The Bhagavad Gita, we've a right to our actions but not the results of those actions:  our reward is the process and experience rather than any form of attainment.  Goal achievements are road signs that we're heading in the right direction and ready to grow into our next phase.  Without achieving goals, we're doomed to repeating our same experiences over and over again.  According to John Elliot, author of The New Science Of Working Less To Accomplish More, we perform better when we're fully in the moment and unattached to outcome:  life's fullest moments can be reduced to those moments in which we're fully present with no thoughts of past or future.  These are the moments in which we're fully alive and time seems to stand still.  Clearly, enjoying life moment-to-moment, rather than persisting with fearful thoughts, enhances our genetic set points.

Everyone wants to be happy whether they realize it or not and even if they don't want to admit it.  We need to realize that happiness isn't a result of focusing on conditions.  We need to focus on enhancing our genetic set points in order to stack the odds of personal happiness in our favor.  If you're not happy making $50,000 you won't be happy making $250,000:  the problem is within our minds, not external conditions.

Fortunately, we don't have to lie back and accept the genetic set point we've been dealt.  Just as anyone can get smarter and build stronger muscles, so can we develop stronger genetic set points for happiness.  Seymour writes that one option is taking drugs--after all, we're a pill-popping society and there exist pills for every problem under the sun, including a poor outlook on life.  Selective serotonin re-uptake inhibitors, such as Prozac and Zoloft, prolong the action of serotonin in the brain.  Serotonin is a chemical that's helpful with mood and is adequately produced by people who are naturally happy.  For people with chemical imbalances, I can see how these drugs are a godsend.  Some people really benefit from these drugs or by supplementing the amino acids tyrosine and tryptophan, which create serotonin in the brain.  However, taking drugs or even nutritional supplements isn't a solution for everyone. In fact, taking such drugs may be a way of avoiding the problem:  our actions must lead to sustained improvements, not drug dependence.

If not drugs, then what?  One, we need to learn to better handle stress.  People with natural stress management skills are inevitably happier.  As hard as it is to fathom, a soldier in Iraq under a hail of bullets may be less stressed than your average Los Angeles millionaire complaining about an overcooked steak...if the former has superior stress-management skills and thus a greater genetic "happiness" set point.

What about the people who don't have a natural stress-management ability?  Fortunately, there's hope for stress-management under-achievers.  According to Seymour, one method proven to be effective at increasing set-point happiness is a daily meditation practice.  According to researchers at the Laboratory For Affective Neuroscience at the University of Wisconsin, meditation stimulates the brain's left pre-frontal cortex.  This is the part of the brain most active when we're happy and alert, so meditation is very effective at lowering stress and increasing feelings of happiness.  Maybe this is why Buddhist monks seem to smile so much?  It can't have anything to do with eating beans and rice everyday and abstaining from sex!  Otherwise, my advice is to quit your job, shave your head and move into your local temple--just kidding (well, not the part about quitting your job!)

We can stay in this world and become happier:  merely devote some time to meditation and stimulate the left pre-frontal cortex.  Of course, this is easier said than done for those of us not jumping for joy like a bunch of idiots.  People find meditation difficult, and I'm no exception.  Fortunately, there are meditation programs that work for those us who under-achieve at stimulating the left pre-frontal cortex while chanting and sitting in the lotus position.  My favorite meditation program is Holosync.  Read about it at the end of this article.

Seymour mentions another method useful for steering our set points toward the world of happiness:  cognitive therapy.  Cognitive therapy works by teaching us how to recognize negative patterns and breaking them.  Instead of dwelling on the negative, cognitive therapy teaches us to focus on the thought patterns which make us happy.  Even miserable people have their happy moments.  The key is to develop the happy moments and avoid bogging down in misery ruts.

Some of you are thinking that cognitive therapy is "positive thinking" mumbo-jumbo--but really it isn’t.  With positive thinking, you're in denial:  rather than accepting the fact that some things are, in fact, negative, you're taught to spin every situation into a positive--no matter what.  The problem is we unconsciously know we're lying to ourselves and don't really buy it.  Positive thinking devotees are paranoid of any negative thought and feel guilty when such thoughts arise--neither healthy nor realistic.

Faking happiness isn't the same as authentic happiness.  With cognitive therapy, you learn to break negative patterns by listening to feedback--sounds complicated right?  It isn’t.  Here's an example:  you watch two hours of television news and get bombarded with all the problems in the world--how do you feel afterwards?  Similar to millions of other people:  you feel depressed and powerless.  These feelings stay with you for the rest of the day--or even week--and are compounded every time you watch the news.  What should you do?  Well, stop watching the news!  What value is it providing you?  Are you doing anything positive with the information?  If no, then stop your source of negativity.  Or, get empowered and do something about it.  For example, if you see a news segment on kids who've been victimized, why not join an organization that helps abused kids?  When you empower yourself, you can transform negative energy into a positive outcome.  Empowered actions are gratifying and bring us longer lasting happiness than such simple pleasures as eating dessert or watching a good movie.

Cognitive therapy teaches us how things affect us--whether positive or negative.  Here's another example:  you see an injured animal on the side of the road but instead of driving by muttering how terrible it is, you pull over, wrap the wounded animal in a towel and take it to a vet.  Because of this compassionate act the animal makes a full recovery and you feel like a million bucks all week.  Of course the feeling will eventually wear off, but you can prolong it or invite it back by putting in some volunteer hours at an animal shelter or other reputable non-profit organization for animals.  Again, you're taking the path of empowerment, and when we're empowered, we're unstressed and happy.  When we play a role in improving the world around us, we're gratified and, again, actions resulting in gratification provide longer periods of happiness.

What about seeking out those activities in which we obtain pleasure?  Well, if we focus on our pleasure more often, we're less likely to experience depression.  Terrific!  Unfortunately, according to Seymour, studies show that such pleasures are fleeting in nature.  For example, great sex is great--for a while--but the feeling eventually wears off until your next sex fix.  All you create with sex in such a situation is another compulsion, also known as a distraction.  Now I'm the last person to knock sex in any way and I'm not saying sex is a waste of your time!  A strong sex drive is a strong sign of health and vitality but don't deceive yourself that sexual pleasure is a solution for creating permanent change when your set point is turned towards sorrow.

Pleasures are a great and important aspect of life but gratifications bring longer lasting happiness.  Seymour writes, "...gratifications are activities that call on our skills and strengths and give us a sense of a job well done."  Personally, I enjoy pleasure more when the gratifications are in full effect.  Pleasure is like icing on the cake:  while the icing is part of enjoying cake, it can't replace the cake.  A personal example to drive this point home:  several years ago I did a kettlebell workshop with my good friend Dylan Thomas in NYC.  The workshop was looking disastrous:  I had to change the venue three times, as booked venues kept falling though.  Then, a guy who was supposed to present the workshop with me had to bail out just days before the event.  With this news, I had several people cancel right off the bat and several more express anger via email, accusing me of lacking professionalism.  It also seemed the people still planning on coming weren't bringing their positive vibes:  many were pissed off and told me they'd have canceled but for their non-refundable airfares.  The workshop foreboded disaster and I knew it had to be the best of my career to turn things around.

To make a long story short:  Dylan and I put on a great workshop and everyone left happy.  In fact, it turned out to be one of the most enthusiastic groups I've ever worked with and everyone had a blast.  Instead of getting depressed about everything going wrong, we empowered ourselves by taking charge of what we could and at the end of the day that was enough and it all worked out.

I received immense gratification from pulling off that workshop.  It was a great group, a fun day, and afterwards a few of us went out for a few too many drinks.  We had a blast...until the next day's arrival of hell's hangover.  Where am I going with this?  The pleasure of going out and having some fun on the town was that much sweeter due to the gratification of that workshop's success.  If we'd simply traveled to NYC and had a night out, it wouldn't have been anywhere near as sweet or meaningful.

A night of pleasure lasts a night but a day of gratification can last a lifetime.  We need to focus on developing opportunities for gratification--and thus long lasting happiness--rather than pursuing those fleeting pleasures.  My own rule of thumb is:  enjoy pleasures but focus on gratifications.

An important element of happiness not discussed in the article is the importance of optimizing hormones.  I won't expound on this since this article is long enough already and optimizing hormones is covered in my DVD The Kettlebell Solution For Fat Loss And Mental Toughness, and my e-book, The Aggressive Strength Solution For Size And Strength.  Briefly, hormones such as testosterone, progesterone, human growth hormone, DHEA and pregnenolone play important roles in how we feel.  These hormones are important for both men and women.  When testosterone and progesterone are low, sex drive and mood are likewise.  Given low testosterone levels, feeling alive and full of vitality is as likely as becoming a millionaire while working the cash register at 7-11.  Similar to the genetic set point of happiness, hormone levels are genetically determined, but we can stack the deck in our favor by engaging in stress-management activities such as:  getting eight hours of deep sleep nightly; having an active sex life; working out smart and avoiding over-training; eating a balanced diet with the right kinds and levels of fat, protein and carbohydrate; and ensuring our vitamin and mineral levels are in check.

While the art of happiness may not be an easy craft to develop and master but one at which we must work hard--just like any goal in life--it's probably the most important goal we can achieve.  After all, what else matters if you don't find happiness in this life?  Don't be a slave to your genetic set point--anything can be improved.  Just as you can learn more and become more intelligent--or lift more and get stronger--you're capable of greater, more meaningful, happiness.  Even if you never win the award for Happiest Person on the Planet, deepening your experience of happiness is reward enough.  Dedicate your life to creating plentiful opportunities for gratification and enjoying pleasurable activities and improve your stress-management skills--this is what living life aggressively is all about.

This topic is far from over--I have much more to share about it and I'm looking forward to your feedback as well at:  mahler25@yahoo.com 

Special Note: The next article will be less of a term paper format and more of my own personal input on this topic. I have a lot to say on this one and will break it down next time. Briefly, I think that changing conditions is effective for some people in changing genetic points for happiness. For example I am much happier now than I was when I was working for someone else in an unfulfilling job five years ago. More on this next time. 

**The article discussed in this piece is "A Formula For Happiness" by Liz Seymour. You can read it at: http://usairwaysmag.com/2007_09/happiness.php

Live Life Aggressively!

Mike Mahler

Meditation is one of the best things you can do to relax your mind and handle stress more effectively. High stress equals low DHEA, testosterone, and GH levels. You must get a handle on stress to be at your best. My online client Les Larson told me about this program and after only a few weeks I am hooked. 

Just listen to the program for 30-60 minutes per day and you will notice a difference after a few days. After a week you will look forward to each session. I like to use it after working out or before going to bed. Check it out at: 

Click here: Holosync Meditation CD's That Actually Work

---

2. Support The Camp Victory Kettlebell Club In Iraq 

Yes some hard working members of our armed forces in Iraq have formed a kettlebell club and are selling some t-shirts, hats, and mugs to raise funds to purchase more kettlebells for our troops overseas. Kettlebell training is a much needed positive outlet for them so buy a shirt and mug to help a worthy cause at: http://www.cafepress.com/army_kettlebell

---

3. Affordable High Quality Kettlebells Are Here! Time To Join The Fun

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 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.

Here is what people are saying about the bells:

"I recently received two 80 lb. KB's from Lifeline. The delivery was very prompt. The bells themselves are of excellent quality. I like the thicker grips-they seem to facilitate performance. Cleans, rows, swings, and especially overhead pressing was very smooth with what I perceived as a very well balanced piece of equipment--they have  a different feel than their competitors in this regard much for the better. The handles are not at all slick and have enough grain to make gripping easy without raising blisters. Overall, a superior product."
--Steve Fink

"My Lifeline kettlebells have just arrived. I am well pleased! The finish and design are simply perfect. Your offerings are what I have been hoping would appear for years, quality, usable kettlebells at reasonable prices. Lifeline has met the challenge. I expected such, as it is my experience that the products, teaching and endorsements of Mike Mahler are honest and high quality. I shall be recommending your products to my friends and students. I look forward to a long and satisfying relationship with your firm as a customer."
--Randy Shadoe

"Mike, I received the Lifeline KBs(2 79s and a 97) today, and did some snatches, Turkish get ups, and presses. It felt good to be able to press the 97. The handles have a nice gritty feel--I believe I like them a little better than the original Dragon Doors, definitely better than the newer, slicker Dragon Doors. Thanks again for your ideas. I'm looking forward to your new DVD."
--Brian DeLong, Harrisburg, PA

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

---

---

4. 2007 Aggressive Strength Kettlebell Workshops (New DC Area And San Francisco Workshops)

October 20, 2007 

Dylan Thomas Level 1 Kettlebell Workshop in Northern, VA (DC area)
» Click here for more info

October 20, 2007 

Lisa Shaffer Beginner/Intermediate Kettlebell Workshop in Chicago, IL Email Lisa for more info: lisashaffer1@mac.com

October 20-21, 2007: 

Boys are back in town Las Vegas 2-day Kettlebell Workshop Plus! Featuring Steve Cotter, Mike Mahler, Steve Maxwell, and Nate Morrison.
» Click Now For More Information

NEW: March 8, 2008: 

Mike Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV.
»  Click Now For More Information

NEW: April 12, 2008: 

Mike Mahler Level 1 Beginner Kettlebell Workshop in New York City, NY.
»  Click Now For More Information

---

5. Aggressive Strength Training Article

General Fitness Training for People Who Don't Care About Getting Big or Ripped

By Mike Mahler

A lot of people want to get as strong and as muscular as possible; other people want to get ripped to the bone, but most people couldn't care less about either.  At my kettlebell workshops, whenever someone asks me about training, I always ask what his or her specific training goals are.  The response, 90% of the time, is an improvement in general fitness.  Many trainers, including myself, find such responses frustrating, as they're too general.  We want specifics so we can design personalized training programs for goals such as losing thirty pounds or adding fifty pounds to the deadlift.  The bottom line is, most people aren't that dedicated to training.  Something trainers forget since we think people should take their training goals as seriously as we take our own.  Well, we can't worry about what people should be doing, we have to look at what they are doing and what they want and what most people want is to feel better, improve appearance, and have more energy.  These goals are achievable with a well-rounded general fitness program.

What is general fitness?  There are a multitude of ways to answer this question.  Some say it's the ability to run several miles without having a heart attack.  Others say it's the ability to bench press 200 pounds without your butt lifting a foot off the bench.  None of these answers are wrong, but let's look at measures of fitness that actually enhance your life:  having a good level of general fitness means you have a good amount of strength to get through daily living with ease.  This means you don't have to pay someone to carry your luggage at the airport or require assistance to lift your carry-on baggage into the overhead compartment.  It means you can carry several bags of groceries from the store to your car by yourself.  Having a good level of general fitness means you're fit enough to walk your dog everyday instead of paying someone else to do it.  It means you can walk up several flights of stairs without huffing and puffing like a locomotive.  While serious trainees won't find these measures of fitness exciting, this article isn't for so-called serious trainees but for everyday people who want a high level of general fitness.

A good training program will get you in shape so you have more energy for daily life and a higher threshold for stress.  Moreover, a solid training program will help your body release "good-feel" hormones so you'll feel better than ever.

Now that we've got a general idea of what we're talking about, let's get specific, there are five important areas we need to address when addressing general fitness:

1. Strength
2. Cardio
3. Joint Mobility/Flexibility/Balance
4. Nutrition
5. Restoration

Lets look at strength first.  When it comes to strength in the modern world, we want to focus on improving two important areas:  One, getting better at lifting things off the floor, such as heavy boxes, five-gallon water bottles and big bags of pet food.  Second, we want to improve our ability to place things overhead, such as carry-on bags on the plane or putting away stacks of dishes into overhead cupboards.  When you're too weak to do basic activities in life, the quality of your life diminishes.

Two great strength exercises to develop both areas, and as measuring tools for progress, are the barbell deadlift and the dumbbell military press.  Deadlifting teaches you how to lift weights off the floor in the most efficient manner.  You learn how to load up the legs to take the stress off the lower back, at the same time developing a strong, resilient back.  Most people have weak backs and frequently complain of back pain, consequently, they avoid back exercises, which is a big mistake.  You want to crush your weaknesses, and develop strength, rather than pamper your weaknesses.  The deadlift is the ticket to a strong and functional lower body and back.  It teaches you how to work your body as unit and recruit the maximum amount of muscle fibers to get the job done.  As an added bonus, the deadlift is a great mid-section exercise and is more effective at developing a strong core than the moronic exercises in vogue today.

You can do deadlifts with dumbbells, kettlebells--or even sandbags--and get great results, but the barbell deadlift is ideal since it addresses both ends of the strength spectrum.  In other words, if you're a beginner, you can simply use the 45 pound bar (or a lighter one) to get started.  On the other hand, the barbell can be loaded up to 500 pounds, or more, in increments, which makes it ideal for strength progression.

Next, let's talk about the dumbbell military press.  If barbells are so great, how come I'm recommending the dumbbell military press instead of the barbell military press?  The barbell military press requires either a squat rack--or stands--so you can pick up the bar at chest level at the starting point of the exercise . A high-quality squat rack is pretty expensive and, while a great tool for serious trainees, not a necessity for general fitness practitioners who want to keep things simple.  The other option for getting the barbell in place is doing an exercise called the clean to get the barbell into place.  Sure, you can use a reverse curl when the weights are light, but eventually the weights will be too heavy for that and you'll have a difficult time getting the bar in place and risk injury.

For those of you who don't know what a clean is, it's an exercise in which you move the barbell from the floor  up to the rack position, at chest level, in one swift motion.  It's a great exercise, but requires a good deal of coordination and has a long learning curve.  Those who disagree are probably using poor technique themselves or trainers teaching poor technique.  Sure, serious trainees and elite athletes might learn the clean fast, but most people are neither and getting injured isn't part of a solid general fitness program.

Again, we want to keep things simple for general fitness trainees and dumbbells do just that.  One, you can start with the one-arm dumbbell military press and use two hands to get the bell to the starting point at shoulder level.  Even a pretty heavy dumbbell won't be a big deal to get into place.  Further, if you have the strength to press an eighty-pound dumbbell, you certainly have the strength to pick it off the floor with two hands and get it into place. The one-arm dumbbell press also allows the trainee to work on imbalances since one arm is generally stronger than the other and this will be readily apparent with the one-arm press.  Finally, the one-arm press engages the core to keep you stabilized so you get the added benefit of developing a strong mid-section.

I'm sure all the minimalists out there are excited at the idea of having only to do two exercises for strength training but...that won't work, not in the long run.  While the press and deadlift are great exercises for developing and measuring strength, they're not the only two exercises you should do.  Just as a baseball player doesn't only play baseball to stay in shape, you need to do other strength exercises for balancing your development and avoiding injuries--which are inherent with imbalanced programs.  Fortunately, you don't have to do as many exercises as you might think.  Here are the five areas you need to cover:

• Press: (example:  bench press, military press, push-ups)
• Pull: (example:  pull-ups, bent-over row, and lat pull-down)
• Quads (example:  barbell squat, dumbbell squat, front squat)
• Hamstrings (example:  one-arm swing, Romanian deadlift, glute/ham raise)
• Abs (example:  hanging leg-raise, sit-ups, dumbbell side-bend)

These five areas are what I like to call the five pillars of strength training.  For a balanced program, pick one exercise from each category and do two or three sets per exercise, three times per week.  For example, do a full-body workout on Monday-Wednesday-Friday.  Now, the men are probably looking at the pillars and wondering where are the curls while the women are probably wondering where are the glute-isolation exercises.  Well, this is why I get paid to give training advice while you wonder why your arms are still thirteen inches, flexed, after years of doing ten sets of curls several times a week.  Doing a lot of isolation work is majoring in minor things while focusing on compound exercises is majoring in major things and provides the greatest payoff.  Men, your arms get plenty of work with presses, pull-ups, and rows; in fact, they'll get bigger and stronger than ever.  Women, your hamstrings, quads and glutes get plenty of work with squats and deadlifts, so don't freak out.

The compound solution to strength training is the most efficient way to go, especially for people concerned with general fitness who don't want their lives revolving around strength training.

Here's a sample strength-training program for general fitness:

Monday

A-1:  One-arm Dumbbell Military Press  2x6 (two sets of six)

A-2:  Pull-up or Lat Pulldown  2x6

Do a set of A-1, rest for one minute, then do a set of A-2.  Rest for one minute and continue with another set of A-1.  Repeat until all the sets are done.

B-1:  Barbell Deadlift  2x3 (start the exercises with the legs bent as much as possible for quad and glute engagement.  The hamstrings will come into play as well)

B-2:  Slow and controlled Sit-ups  2x10 (four seconds up, four seconds down)

Do a set of B-1, rest for one minute, then do a set of B-2.  Rest for one minute and continue with another set of B-1.  Repeat until all the sets are done.

Wednesday

A-1:  Double Dumbbell Military Press  2x6

A-2:  One-arm Dumbbell Bent-over Row  2x6 each side

Do a set of A-1, rest for one minute, then do a set of A-2.  Rest for one minute and continue with another set of A-1.  Repeat until all the sets are done.

B-1:  Dumbbell Squat  2x6

B-2:  Dumbbell Lunge  2x6 each side

Do a set of B-1, rest for one minute, then do a set of B-2.  Rest for one minute and continue with another set of B-1.  Repeat until all the sets are done.

Friday

A-1:  One-arm Dumbbell Floor or Bench Press  2x6

A-2:  Pull-up or Lat Pulldown  2x6

Do a set of A-1, rest for one minute, then do a set of A-2.  Rest for one minute and continue with another set of A-1.  Repeat until all the sets are done.

B-1:  Barbell Deadlift  2x3

B-2:  Hanging Leg Raise  2x5

Do a set of B-1, rest for one minute, then do a set of B-2.  Rest for one minute and continue with another set of B-1.  Repeat until all the sets are done.

The above is just one option.  You can also limit your strength training to Monday/Thursday and do three sets per exercise.  Or, you can do an upper-body focus on Monday/Thursday and lower-body focus on Tuesday/Friday with higher volume work.  Regardless, if your goal is a basic general fitness program for strength, the above program is a great way to go.  Follow the program for four weeks, then change the rep ranges or pick different exercises for variety.  If you need help with a personalized program, click on the link at the end of this article.

Next, let's look at the cardio component of a general fitness program:  we need cardio to strengthen our hearts, increase our lung capacity and general circulation, plus develop our stamina--the last thing you want to be is a strong guy who can't get up five flights of stairs.

There are a lot of things that you can do for cardio and ideally you'll find an activity you find enjoyable.  For most people, riding an exercise bike for 30 minutes isn't enjoyable.  This is why people don't stick with cardio programs, since cardio is associated with excruciatingly boring activities.  It doesn't have to be this way.  If you like playing tennis, make it your cardio workout and play three times a week.  If you enjoy swimming or hiking, do them as cardio, and make time three times per week.

Unfortunately, life schedules being what they are, we don't always find time to engage in enjoyable physical activities.  But you have plenty of options, and one is power walking.  Legendary bodybuilder Steve Reeves, a big fan of power walking, came from the era of bodybuilding in which bodybuilders were genuinely in great physical condition.  Put on some headphones with your favorite music and go walking for 30 minutes.  Keep track of your distance--your goal at the next workout is to go farther in the same time.  If you don't like the idea of walking with long strides and flapping your arms up in the air (power walkers do look funny) wear a weight vest.  Putting a forty-pound vest on and taking a walk turns walking into an intense cardio workout.  Whichever option you choose, start out slowly and invest in high quality-walking shoes.

If you prefer doing cardio indoors on exercise machines, choose interval training.  In addition to building a strong heart, interval training--otherwise known as high intensity cardio--burns fat big-time and provides a great cardio workout in half the time of a moderate cardio workout.  You'll be a believer after a single twenty-minute session.  Here's how it works:  warm up with a moderate pace for five minutes, then do ten rounds of thirty seconds at a rapid pace followed by ninety seconds at a moderate pace.  End your workout with a five-minute cool down to get your heart rate back to normal, and you're all done.  As the workouts become easier, shorten the moderate pace segment of each interval--for example, do thirty seconds all out followed by fifty seconds moderate.  Eventually, get down to thirty seconds fast, followed by thirty seconds moderate, adding more intervals as your stamina increases.  Other interval options include jumping rope or circuits of bodyweight exercises, such as push-ups, squats, squat-thrusts and jumping jacks.  No need to pick just one!  Do different routines at each workout to keep things interesting.  For example, swim on Tuesdays, power walk on Thursdays, and do a high-intensity home workout on Saturdays--but do get three cardio sessions in each week for heart health, energy and appetite for life.

Next on the list: joint mobility, flexibility and balance.  While some elite lifters are content being able to bench press seven hundred pounds while they're unable to touch their toes, it contradicts general fitness.  While you've no need for the adeptness of Cirque du Soleil performer, you do need reasonable levels of balance, mobility and flexibility for fitness and optimal quality of life, and being able to touch your toes is a basic but excellent indicator of flexibility.  Bottom line:  if you're unable to touch your toes with slightly bent legs under minimal strain, you're too tight.  If you can't stand on one leg for thirty seconds, your balance is poor.  Finally, the ability to do a "rock bottom" bodyweight squat, followed by sitting in the bottom position for thirty seconds indicates good mobility.  These minimalist standards for joint mobility, flexibility and balance are measures of general fitness achievable by anyone with two arms and legs.

You may have a lot of work to do or perhaps your body's natural flexibility and balance are entirely adequate.  Either way, I suggest supplementing your general fitness program with these exercises, and first thing in the morning is a good time loosen up.  Two great joint mobility exercises that come to mind are the Hindu push-up and the Hindu Squat (if you're unfamiliar with them, just Google.)  The Hindu push-up loosens up the lower back and shoulders, while the Hindu squat loosens up the legs and gives the circulation a boost.  Twenty-five reps of each exercise is a good starting point.  To make both exercises more effective, practice deep breathing:  take a deep breath as you rise from the squat and breathe out as you lower yourself to the floor; doing the Hindu Push-up, take a deep breathe in as you approach the floor and breathe out as you push back to your heels.  The deep breathing will release epinephrine, the "good feeling" hormone, a lung builder and stress eliminator.

Another great exercise to increase circulation and loosen up is the kettlebell swing.  Grab a light kettlebell with two hands and swing it back between your feet as far as you can; quickly reverse the motion and swing it up and overhead.  Do twenty-five reps and you'll be nice and loose and ready to go.  You can use a dumbbell if you don't have a kettlebell.

Follow this routine with a walk to further loosen up.  What you want to avoid is getting out of bed after lying in your lymphatic fluids, sitting down and eating breakfast, then moving on to sitting in the car and finally, sitting at a desk for eight hours--sound familiar?  I do a lot of work at home and my commute is from the bedroom to the couch in the living room where I work on my laptop.  I find that getting up and having a few glasses of water to hydrate, then taking my dog for a walk, followed by some joint mobility exercise gets me energized and ready for the day.  I hate the idea of sleeping for eight hours, then getting up and sitting down for several more; you need to get up and move.

Doing joint mobility exercise followed by cardio in the morning isn't a bad way to go, but avoid weight training in the morning.  People are naturally tighter in the morning so it's not the best time to weight train.  You can  also use joint mobility exercises to warm up before your strength training workouts.  What about stretching?  I'd save stretching for after your strength and cardio workouts.  You'll be warmed up, more flexible, and get more benefit from stretching while reducing risk of injury. (Email me for a free stretching program). For balance, do some one-leg stands with your joint mobility sessions:  start by standing on one foot with a goal of thirty seconds.  Keep adding seconds until you can stay up for a minute or more.  Then, work on one-leg stands with your eyes closed for thirty seconds working up to ninety seconds.

No doubt about it, strength without adequate cardio, flexibility and mobility isn't enough.  You need to be able to move pain-free, have the heart health to cruise through the day, and the strength to conquer; however, the physical aspects of health are only part of the equation.  Let's move onto the next pillar of general fitness, which is nutrition.

All the exercise in the world won't compensate for a crappy diet.  Sure, you might stay thin by working out four hours a day while eating a dozen Krispy Kremes each night, but there's a difference between thinness and healthiness and they don't always go together.  It's true that when you're following a solid training program you can eat occasional junk food and not worry about it.  Moreover, as Joel Marion writes in his excellent book, The Cheater’s Diet, cheating on your diet once a week is a great way to increase leptin levels, which is the most important fat loss hormone.  The good news is that not only is it o.k. to splurge once a week, it's even beneficial to staying lean!  Keep in mind we're talking about one day a week here, not seven.  The other six days you want to do as Ori Hofmekler, author of The Anti-Estrogenic Diet, recommends and focus on eating as low on the food chain as possible.  This means eating low-glycemic fruits and vegetables, such as berries, tomatoes, oranges, apples, baby spinach salads, red peppers, broccoli and cauliflower.  It means getting protein from grass-fed meat and dairy, organic beans, nuts, and seeds.  Finally, it means getting healthy fat from sources such as ghee, olive oil, avocados, almond butter, nuts, and seeds.  If you eat the majority of your food from the aforementioned sources you'll be adding a tremendous boost to your general fitness program.  Once a week, splurge and eat whatever you want, guilt-free, since how we relate to food is important.

What about meal frequency?  Should we eat five times per day, three times, once a day?  There are various answers to this question.  Many trainers and nutritionists feel that five small meals is the way to go, but I disagree for two reasons:  one, it's too much of a hassle to prepare meals that often.  Most of us have no patience for food preparation and feel irritation just thinking about making five meals a day.  Marketers are well aware of this and provide a solution via protein shakes and bars.  With such a high mark-up on something made from industrial food by-products, they're a risky proposition.  Second, the five-meals-a day-plan doesn't work well because you're never really satisfied:  you leave every meal hungry and disappointed and all you're thinking about is your next fix, in the form of another small and unsatisfying meal.  Let's face it, eating  a large meal is enjoyable, though not to the point of being stuffed and bloated, only to the point of satiety.

The key is limiting the large meal to once per day as recommended by Ori Hofmekler in The Anti-Estrogenic Diet and The Warrior Diet.  The best time to have this meal is dinner when we're done with the day.  Having made it through another day, we get to enjoy a large, healthy and satisfying meal.  This doesn't mean you should water fast throughout the day--very few can maintain such a rigid program for long.  Instead, snack during the day on protein shakes, salads with pecans and walnuts, fruits and vegetables, any food low on the food chain, thus easily digestible and assimilable.  Digestion takes a lot of energy, which is why so many people are tired all day.  Having a big breakfast sets you up for an unproductive day.  Eating a big lunch is fine...if you have an hour to nap afterward.  You'll have to experiment to know which meal pattern is optimal for you.  Some people get through a day with few to no snacks while others need to eat more.  Save the biggest meal for the end of the day, preferably after your late afternoon workout, and you'll be set.  Make sure your main meal isn't too close to bedtime, not because you'll get fat--that's a myth--but because you may have trouble sleeping.

All right, we've made it to the last pillar of general fitness, which is restoration.  (Especially appropriate since you'll need some after reading this long article.)  We're a stimulus-addicted society wherein busy-ness is a status symbol, i.e., the busier we are the more important we are.  We despise laziness though as a nation we're fatter than ever.  Being productive is important, as is living a full life but your ability to lead a full and pleasurable life is directly related to your restoration program.  Just as a car can't be driven continuously without eventually breaking down, human beings need time to slow down and get tuned-up.

The most important part of a restoration program is quality sleep.  We're sleep-deprived as a country so it's not surprising there are coffee outlets on every corner.  Hoping to defy nature, we trade quality sleep for artificial stimulation--the crash and burn of adrenal fatigue is inevitable.  Critical things happen when we're deeply sleeping:  one, we have vivid dreams, which are important for mental health and sanity; two, we produce abundant anti-aging hormones, such as testosterone, DHEA, pregnenelone and human growth hormone; three, the body goes into repair mode when we're sleeping and rebuilds the damage of daily living.  Sleep deprivation literally puts one in an aging state and the less sleep, the more rapid the aging.  When we avoid sleep, we not only cheat ourselves, but the important people in our lives, since you're never your best when sleep deprived.

One reason we might not sleep well is poor stress-management skills.  Stress is in the mind of the beholder so isn't necessarily created by what's happening in our lives but how our brain is interpreting what's happening.  We need to build stronger reserves to handle stress and meditation is ideal.  Meditation can take many forms, for instance, you can practice chi gong or tai chi as a form of meditation, or simply walk around the block focusing on the breath and staying in the moment.  You don't have to sit in the lotus position and chant; personally, I walk while deep breathing and I listen to a meditation CD called Holosync for an hour, after workouts, or before going to sleep.  I sit in a comfortable chair and listen to the Holosync program using noise reduction headphones and breathe deeply through the nose for the duration of the CD.  More often than not, I fall asleep during this process and wake up refreshed.  Meditation isn't a new age fad but something wise people have been doing for thousands of years and I suggest you add it to your program.

Another effective component of a restoration program is massage therapy.  A good massage each week will do wonders for your muscles, overall well-being, and decrease stress.  If once a week is cost prohibitive, get one every other week.  If that's too much, then once a month, and if that is cost prohibitive, cancel your cable and cell phone service...or get a better paying job.  Any massage is only as good as the practitioner, so do your homework; you may need to visit several therapists until you find the best one for you.  Make sure you look for someone who gives you a personalized massage rather than a generic sequence.

Something to complete your restoration program--that doesn't cost a dime--is deep breathing.  Anytime you feel stress, focus on deep breathing.  Breathe in through the nose to a count of five, hold for ten seconds, and breathe out to a count of five.  Work on taking slower, deeper breaths and holding for longer periods of time.  As bodybuilder Steve Reeves noted, deep breathing increases levels of the good feeling hormone, epinephrine, and is an effective way of producing a natural high.  Animals intuitively know this and breathe deep naturally.  Right now, my dog, Mona, is relaxing and practicing deep breathing; she's breathing through her nose into her stomach rather than the chest.  The only times she doesn't breath deeply is when she's sick.  When we're stressed, we constrict our breathing, which is unhelpful, creating more stress in the body.  Breathe deep and feel better anytime you need a boost.

There you have it, general fitness in a big nutshell!  Next time you come across someone saying his or her goal is general fitness, send them this article and tell them to shut up and put the advice into action.  General fitness training isn't complicated:  more isn't better and neither is less more.  The key is a balanced program with time spent on the five pillars of general fitness.  Build strong muscles, strengthen your heart and lungs, increase mobility, eat a healthy diet, and take some time to rest.  Much easier to read about than put into action.  Make a decision; start today and follow through.

Meditation is one of the best things you can do to relax your mind and handle stress more effectively. High stress equals low DHEA, testosterone, and GH levels. You must get a handle on stress to be at your best. My online client Les Larson told me about this program and after only a few weeks I am hooked. 

Just listen to the program for 30-60 minutes per day and you will notice a difference after a few days. After a week you will look forward to each session. I like to use it after working out or before going to bed. Check it out at: 

Click here: Holosync Meditation CD's That Actually Work

---

---

 

6. Aggressive Strength Bonus Article

The Benefits Of Online Training Consulting 

By Jon Hinds

Do you want to cut fat, gain muscle, and move and feel better? Then online training might be just what the doctor ordered. Generally, to get into shape the choices were slim: get a gym membership, do some cardio, do the basic strength training routine and do your best to eat right. That has all changed now , you have lots of choices ranging from training outside, at home, at the gym and now you can train online as well. General workouts are available with any of these choices and you’ll get good results if you stay focused. But to get the best bang for your buck, to get lean and mean, professional advice, guidance and challenging & constantly updated workouts, all at a great price, you cannot beat online personal training.

Online personal training began just a few years ago and is a perfect fit for busy, results driven professionals like you. I’ve seen it many times, you’re busy as heck and want to make the best usage of your time to reap the greatest reward. In every case Online Personal Training worked wonders for that person. What Online Personal Training can offer that the normal gym cannot is a professionally laid out program that is taylor made for you. Online Personal Training workouts are updated each week in order to guide you in the best way possible to reach your specific goals as quickly and safely as possible.

The Value of online personal training is incredible. Most gyms charge for private training by the hour with rates ranging from $50 an hour in smaller markets to $300 or more in bigger markets. With the average three workouts a week training schedule, that can range anywhere from $600 to $3,600 a month for 12 workouts. Now don ’t get me wrong, you’re going to get some incredible trainers and training at all of those levels! But for many folks, that simply is too much money. This is where online personal training is the perfect answer. Online personal training may offer up to 6 workouts a week that get reviewed and updated each week (make sure to check on this point as not all Online Personal Training packages do this, instead most give a straight four week workout plan. This is a very important point as the weekly changes ensure proper modifications and adjustments so you can get that much stronger, leaner, meaner!

Let’s look at what you get:

#1 Results – It works!  Typical results from online personal training vary from site to site but the proof is in the pudding, it does work and that is why it is becoming so popular. Without question results from online personal training far exceed training on your own. If you cannot afford personal training, Online Personal Training is the way to go for the best results.

#2 Value - Think about it, up to 24 total online personal training workouts a month are the same price as three Madison, WI, or NYC private sessions. That is just an amazing value! Often times you are getting a top level professional giving you their secrets on getting in the best shape of your life. Simply put, it ’s an incredible opportunity for someone who does not have access to these people to get those same incredibe results, all through online personal training. 

#3 Attention – With workouts updated and reviewed each week your online personal training can progress every week in a safe yet powerful manner! Often times your online personal training can give you nutritional advice as well that can make all the difference in the world on your path to a leaner and stronger body and mind.

#4 Convenience – Easy availability to everything. Online personal training workouts can be anytime you wish, you can use any pieces of equipment you wish, with online personal training you can literally train anywhere, anytime you want AND with anything you want! Think about it, train at home, the gym, on the road, or in the great outdoors. Train anyway you like, maybe bodyweight only training or mix it in with some kettlebells, resistance cables maybe some d-balls or dumbbells. Or mix them all together. For busy people with constant schedule challenges, Online Personal Training is the perfect fit.

The opportunities for YOU to get in the best shape of your life, your leanest, strongest, best performing you could not be better than right now! Online Personal Training is just a great way to go. Below I listed some choices for you to do some Online Personal Training yourself.

1)  www.monkeybargym.com - Okay, I’m a little biased, but our Online Personal Training results speak for themselves: incredible performance improvements, weekly updated programs, nutritional advice, average 17 lbs fat loss and 4.5 lbs muscle gain over 60 days, we train for all of life's great adventures using only full body exercises from bodyweight training, kettlebells, d-balls, resistance cables, sports specific training and more. All of our Online Personal Training workouts can be done at home, on the road or outside. Monkey Bar Gym Online Personal Training also offers injury prevention and rehabilitation techniques, a nutritional library, as well as a video library with 100’s of exercises for you to watch and learn from.

2) http://www.mikemahler.com/services.html - Great friend who knows his stuff! Mike is one of the premier Kettlebell instructors in the world! And he does Online Personal Training for people from all over the world as well. If you want to learn how to use KB’s and get really strong, Mike is a great choice! Mike has some awesome KB training dvds as well.

3) www.fullkontact.com - Another great friend. Steve is also one of the premier Kettlebell instructors in the world. Steve has a strong background in martial arts and has put it to good use in his KB training as well. His knowledge is amazing, offers great Online Personal Training, and his Kettlebell DVD is awesome, with 100’s of exercises and workouts.

4) www.triathletix.com/coaches.asp - My old friend and business partner out in Los Angeles, Jamie Silber’s site. He has been doing triathlon training for probably 20 years and is a class act. He has trained some of the best in the sport as well as done every event himself numerous times. He knows his stuff through and through. If you want to do a triathlon, this Online Personal Training is the site for you!!

Train Smart and Train Hard my friends!!!

Jon Hinds, Owner and Founder of the Monkey Bar Gymnasium
www.monkeybargym.com

Taking Online Clients Again

"I have to say this program really kicks ass. Everyone I know has noticed a difference in how much leaner I look already, and it has just been two and a half weeks (out of a 6-month program!) I am noticeably stronger (the girlfriend loves it;) Needless to say, I can tell you that I look forward to every work out, and I will be purchasing another six month program when this one is done. Thank you." 

And five months later.......

"I want to say THANK YOU in a huge way.  This past weekend was the RKC, and thanks to your program I am officially Mike Provost, RKC!!!  Not only did I ace it, I took third place (majority of the audience thought it should have been first, but it was fun so it’s cool;) in the technique competition, but I blasted through the snatch test and every workout they threw at me.  The heavy Kettlebell work translated to the light bell work perfectly, and the workouts, while certainly challenging, never made me tired for more than 30 seconds to a minute afterward.  Thank you, thank you, thank you!"
- Mike Provost, Reno, NV

"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

I have not taken on any new clients for a few months now and I am ready to take on ten new clients. Click here for more info: http://www.mikemahler.com/services.html

---

7. Benefit From The Kettlebell Solution For Fat Loss And Mental Toughness

---

 8. Aggressive Strength Product Recommendations 

Kettlebell Solution for Size and Strength

If you enjoy lifting light kettlebells and have no desire to be strong with a powerful physique, then this DVD is not for you. However, if you are ready for a new challenge with kettlebells and desire to maximize the benefits of kettlebell training, get this DVD today.

The Kettlebell Solution For Size And Strength will show how to get much stronger with kettlebells and build a muscular physique as well. This detailed DVD is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebell lifters.

Only $39.95 ($44.95 for International Orders)

---

No Nonsense Nutrition

By: Dr. John M. Berardi, PhD

John Berardi's ultimate nutrition package for getting you in incredible shape. This is a must have for all athletes and frankly anyone that is tired of wondering how to eat properly to achieve their fitness goals. You cannot go wrong with this one. Get it today for yourself or anyone you know that needs a nutrition intervention. Hmm, sounds like just about everyone!

» Click Here for More Information

---

The Ultimate Sandbag

This Sandbag is by far the best one on the market. No other model even comes close. No more sand showers with this baby! In addition it has handles on it which come in handy for cleans, presses, and tons of other great exercises. Sandbag training rocks for variety or as a stand alone training system. It hits your body in ways that no other training system can duplicate. If you love kettlebell training, you will love Sandbag training.

» Click Here for More Information

---

Elite Rings To Ramp Up Bodyweight Training Programs 

The advanced design of the Elite Rings makes them unique in the gymnastics world. These are the first rings designed from the ground up as a strength training tool. Because of their light weight, you can take them with you wherever you go. And the quick and easy mounting system allows you to hang them nearly anywhere. The selection of possible exercises is limited only by your imagination: pullups, dips, pushups, muscle-ups, body rows, the iron cross and much more is possible. The unique nature of the rings gives all of the exercises a fun, athletic feel. Check out this article to see it in action: 

100 Pushups Workout By Tyler Hass

---

9. Kettlebell Training Information  

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

---

10. Aggressive Strength Magazine Archives 

http://www.mikemahler.com/newsletter

---

Until next time.

Live Life Aggressively!

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

Mike Mahler

YOUR CART:

ARCHIVES:

• 2008
• 2007
• 2006
• 2005
• 2004
• 2003

NEW MUST-HAVE SEVEN DVD SET:

SPECIAL DVD BUNDLE OFFERS:

FEATURED PRODUCTS:

1

Home	Services	Free e-Zine
Training DVD's	Kettlebell Training Information	Testimonials
E-Books	Kettlebell Training Workshops	About
Training Equipment	Articles	Contact

Copyright © 2003-2008 Mike Mahler. All Rights Reserved.