Home → Aggressive Strength Magazine → Issue 142 - 10/30/2007

Aggressive Strength Magazine

Issue 142 10/30/07

1. Aggressive Strength Living Article Of The Week

Living Life Aggressively and Optimizing Sex Hormones: Part 1

  (From the upcoming book, The Aggressive Strength Solution For Optimizing Sex Hormones) 

By Mike Mahler 

"Many things are half the battle, losing is half the battle, lets focus on the entire battle." From The Movie "The Untouchables"

What Living Life Aggressively is all About

One of the most important ingredients for a healthy and enjoyable life are optimal levels of the sex and "good-feeling" hormones.  These hormones include testosterone, DHT (for men), progesterone, growth hormone, DHEA, epinephrine and the fat burning hormone, leptin.  While hormone replacement is effective (and in some cases the only feasible option) it should be a last, rather than first, line of defense.  Nutritional supplement strategies, while useful, should be viewed as supplemental to, rather than substitutes for, major lifestyle changes.  We live in a quick-fix society wherein the masses seek rapid solutions yet more patient and consistent methods need be applied for real world, long-lasting change.  In other words, get out of your comfort zone and take charge of your life.

Lifestyle Recommendations for Optimizing Hormones

#1.  Quality sleep is your in-house factory for hormone production.  Without quality sleep, your body and brain never receive optimal nourishment in order to restore and recuperate from daily living.  Most anti-aging hormones, such as human growth hormone, DHEA and testosterone are produced in abundance while you sleep and the deeper the sleep, the better the hormone production.  Longer, and higher-quality, sleep provides increased time for optimal hormone production.  While ideal sleep varies with the individual, few do well long-term on less than seven to eight hours of deep, REM, sleep.  The more stress you have, the more sleep needed for adequate restoration.  Thus, 7-8 hours is the minimum, rather than the ideal, amount.  If you don't have time to sleep, then make time for illness.  Turn off the TV, kill your cable service, and spend more time sleeping.

#2.  Stress management is critical since the stress hormone, cortisol, prohibits production of anti-aging hormones.  Further, high levels of stress hamper sleep due to attendant anxiety.

#3.  Determine, and eradicate, the negative stresses in your life.  Since we've been taught, as a society, to address symptoms rather than the source of problems, we often wait until things become problematic before taking action.  Ideally, you want a proactive approach to your well-being.

Human beings are inherently purpose-driven organisms.  While many are content with merely existing and getting by, few are genuinely happy with such a meager approach to life.  Feelings of helplessness and/or lack of control is an incredible stress.  Such internalized perceptions result in unrewarding career choices and other draining relationships.

Meditation

A proven stress-reducer and wellness-enhancer is daily meditation.  A minimum of thirty minutes should daily be allotted to meditation--an hour is even better.  However, consistency is the key and thirty minutes done daily is better than an hour once a week.  As effective as meditation is, it's a skill that can take years to acquire.  Merely sitting still for thirty minutes gives only the appearance of meditation, just as lying down without REM sleep provides only the appearance of quality sleep.  The objective of meditation is to get the brain hemispheres communicating more effectively with each other, thus increasing your “genetic set point” stress threshold.  An effective program for reducing meditation's learning curve is the Holosync meditation program.  You can read more about it at my site:  http://www.mikemahler.com/store_cds.html

Deep Breathing

Deep breathing is both an effective stress reliever and catalyst of the "good-feeling" hormone, epinephrine.  Take daily walks while inhaling through the nose to a count of four, then exhaling to a count of four.  Practice deep-breathing while meditating--or whenever you need a good-feeling boost or stress reduction.  Legendary bodybuilder Steve Reeves referred to deep breathing as a natural anti-depressant and advocated daily walks while focusing on deep breathing.  He wrote that no one ever committed suicide following a deep breathing-focused walk.  Walking is one of my favorite ways to clear the head and reduce anxiety.  No need to turn it into a workout, just get into the habit of walking first thing in the morning, to loosen up and get ready for the day, and later in the evening to clear your head and relax.

Exercise

A well-rounded exercise program literally eats up cortisol.  Ideally, cortisol levels will be elevated before training, providing an additional energy boost, then lowered after training.  A solid training program covers the following categories:

Strength training

Cardio

Flexibility

Balance

Joint mobility

As beneficial as exercise is, too much increases cortisol, thereby lowering levels of important anti-aging hormones.  Signs of over training  include:  lowered sex drive/poor sexual function; depression; decreased strength; lack of interest in training; and poor recovery from workout-to-workout.  Bottom line:  if you're not improving you're deteriorating.  While it's unlikely the average person needs to worry about over training, dedicated trainees can easily become stimulus-addicts, which is a sure-fire way to end up over trained.  For a solid training program covering all the above-mentioned categories, see:  General Fitness Training for People Who Don't Care About Getting Big or Ripped

Keys to avoid over training:

·     Have a back-off week for every three weeks of hard training.

·     Take exercise vacations, in which you switch to a program of exercises you rarely do, or have never done.

·    Get a massage from a qualified body-worker every other week.  Weekly is even better if training at a very intense level.

·    Make sure your post-workout nutrition is a lock.  The harder and longer the workout, the more protein and carbohydrates needed.   A significant amount of your daily calories should be consumed within four hours post-workout.

·    Avoid inflammatory foods, such as dairy, wheat, peanuts, soy, corn, and eggs.  Preferably, have testing done to determine to what foods you might be allergic.

·    Take systemic enzymes several times a day on an empty stomach to reduce inflammation and scar tissue.  Five caps, three times a day, is effective during periods of intense training.  My friend, Dr. William Wong, is coming out with a new and improved enzyme product which will soon be available from my site.  In the meantime, Labrada Nutrition’s Sorenzyme looks like a good option but I haven't personally used it so can't comment.

·   Take 10 grams of glutamine an hour before training and 10 grams of BCAA during workouts.

·   Take 200-300mg of phosphatidyl serine (PS) before bedtime and after workouts.  On non-workout days, take only one dose before bedtime.  PS is great for lowering cortisol and has positive brain-health properties as well.

·   Take 2-5 grams of vitamin C each day (Ester C is best).

  What to do if you are over trained?

·  Take a week off from training

·  Limit exercise to joint mobility, swimming and walking

·       Get one or two refresher massages to increase circulation and a sense of relaxation

·       Get 10-12 hours of sleep each night

·       Take 10 grams of glutamine and 20 grams of BCAAs each day

·       Do extra meditation sessions with a focus on deep breathing.

  Tips to reduce stress at the source

·   We spend a great deal of the time in our lives on our chosen career path--make sure it's both gratifying and something you love.  Barring negative relationships and serious health disorders, an unrewarding livelihood is surely the greatest stress.  Feeling excitement about what you do, and achieving meaningful goals, increases good-feeling hormone production.

·   According to top strength coach Charles Poliquin, testosterone levels rise big-time after meaningful goals are accomplished.  A critical aspect of well-being is linked to achieving meaningful goals. Take every opportunity to prioritize and pursue your goals.

·   Surround yourself with good people who bring out the best version of yourself and avoid people who drain your energy. 

·   Reduce your television viewing time--especially the news.  While an hour or two of television can help you unwind, it's easy for two hours to turn into six hours...or more.  There are correlations between t.v. watching and childhood obesity, as well as between television and stress levels.  Television watching, at its essence, is vicarious living and vicarious living is a major form of unconscious stress.

·   Live junk and clutter-free.  Recently, my brother told me of an article delineating the connection between clutter and high-cortisol levels.  You can't have a clean and focused mind when you're surrounded by junk on the material level.  Make your home a haven where you can relax and unwind, rather than a source of unconscious stress.  Before buying anything, think about where the item end up in a year's time.

·   Be assertive and prevent people from pushing you around.  Behaving like a pinball in life's game is no way to go.  Respect yourself and require the same from others.  Allowing people to push you around is a tremendous source of conscious and unconscious stress and you deserve better.  The resentment that builds from passive living is a potent poison.

·   Many so-called personality traits are learned behaviors.  Being overly reliant on what others think creates stress.  Reduce your stress by thinking for yourself instead of letting others run your life.  Do great things for the sake for their own sake rather than for approval from others.

  In the next issue I'll cover nutrition recommendations for optimizing hormones.

 

.

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

Get The Most Out Of Training With My Personalized Program Design Service 

"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

Click here for more info: http://www.mikemahler.com/services.html

---

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

---

2. Are You A Fitness Professional Looking to ramp up your income? Attend The 2008 Fitness Business Summit

If you are in the fitness business you owe it to yourself to attend the 2008 Fitness Business Summit in Los Angeles. I spoke at the 2007 one earlier this year and had a great time teaching others about how I built a six figure income without doing any personal training and for the most part working from home. I will be speaking at the 2008 summit as well with an all star line up of successful business men and women that have all achieved incredible incomes in the fitness world using a wide variety of methods. There is something for every fitness professional so make sure you start 2008 right and sign up right away: Click here for more info

---

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: 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. (only five spots left!) 
»  Click Now For More Information

---

5. Aggressive Strength Training Article

Advanced Functional Exercises For the Hips and Low Back

By Dr. Jeffrey Tucker

Movement assessments have become a clear and comprehensive evaluation and approach to my Chiropractic therapy. It begins with me looking at each clients standing posture. I then ask my client to perform a series of postures. You know this portion as ‘range of motion’ evaluation. For example, I say to the client, “Bring your chin to your chest”, etc., or “bend forward to touch your fingers to the floor” or “raise both arms over your head” bla bla bla! It is old school, but I realize I need to document how far they move and if any sensations present themselves. I have become a keen observer of these movements, one who is not just interested in how far they move, but more interested in the way they move and what there movement pattern can tell me. The evaluation continues with a series of dynamic and static postures to observe how the muscles and joints move. Through this process I generate a sequence of home exercise programs for my clients. Please realize, the movement assessments can be performed prior to any hands on work that you do, or the assessments can conclude with a mobilization or manipulation that you feel is necessary.

If you have read my previous articles you will know that I start with the squat assessment. Observe the client perform a squat several times. Simple say “Let me see you do a squat with your arms out in front of you.” The benchmarks that I look for on this evaluation are that the:

1. Upper torso is parallel with the tibia or toward vertical (back is relatively upright).

2. Femur below horizontal.

3. Knees aligned over feet.

4. Toes point forward.

5. Knees don’t turn in.

If they cannot accomplish the above criteria I start the correction process with the following training: I call this the supine 120 degree knee to chest maneuver. Client lays supine in the 90/90 position. The knees are over the hips and the legs are parallel to the floor. Doctor stands at the feet of the client and uses a knife edge contact along the clients ankle crease. The Doctor resists at the ankle crease while the client is instructed to “pull your knees to your chest.”  The Doctor allows the client to move into a knee to chest position. The doctor is providing resistance, not overpowering the client. The client’s lumbar region should remain in the neutral spine. Instruct the client to focus using the lower abdominals, especially the area slightly above and below the inguinal region. Allow the hips to get to at least 120 degrees. This maneuver is a great way to get clients to re-awaken this area. Bring awareness of tightness to this area while you tell the client to release tension or resistance in other areas such as the neck or shoulders that are not needed for this maneuver. Repeat this maneuver as many times to client tolerance.

The next progression is a pose called ‘Find your stance’. This is used as a foundation of all standing postures and movements. I want this to become the natural way to stand. It cultivates a sense of strength and stability. Begin with your feet (shoes off) between your hips and shoulders – go with what feels natural and comfortable. Slightly angle your feet outwards with your weight evenly spread through the balls, lateral edge and heel. Avoid your arches collapsing inwards. Try to feel the medial and longitudinal arches lift up.

Assisted Squats: Doctor and client face each other. ‘Find your stance’, or spread feet to shoulder width or slightly wider if needed; client holds arms and hands out in front of there body; Doctor holds hands with client and assists client to squat. The command is “pull your butt down.” The Doctor is providing assistance so the client doesn’t fall down. However, the client may fall to the floor the first or second time and that is perfectly normal and O.K. to do. Simple get back up and attempt it again. The idea is to allow them to go as deep as possible. Get the client to engage the groin crease muscles to pull them  down. The goal of doing this squat is to reach back with the buttocks and down, ex. Sit back on a chair with control. If you have a rope or Theraband  (at least the strength of a black theraband), you can wrap it around the clients back and underarms while you hold the ends in the front of the client and ask then to “sit down against” that resistance. Doctor coaches the client to keep the back straight, in this case as vertical as possible. FIGURE 1  Rubber tubing under the arm pits and you assist client to sit down against this resistance. The knee should not bow inward.

“Pull the hips out of the socket” routine to squat. This maneuver requires two assistant partners (the doctor plus an assistant). The client is instructed to squat down in a wider than shoulder stance. The Doctor is to the left of the client and the assistant on the right side. Each assistant places one flat hand behind the posterior leg just below the knee crease. The other hand is placed in the inguinal fossa/ligament crease with a knife edge contact. Assistants use enough pressure to guide the client into a deeper squat. Ask the client to feel like they are pulling the hips out of the socket as they descend. This allows the client to understand and feel the proper joints and muscles to use to accomplish this  squat. Allow the client to learn in a wide stance and go as low as they can. As they improve strength they can get into a more narrow stance. Less core muscle is required in a wide stance than a narrow stance. Repeat this maneuver several times. Do a simple test on yourself. Stand in a wide stance and go narrower and narrower until you are in a one legged stance. Feel how the core is participating. Eventually we will get clients to have there feet closer and closer together and this will demand greater core strength.

Right after this maneuver, it will help your client if the Doctor rubs his/her index fingers along the spinous processes while the client does several more squats. This is performed starting at approximately the middle of the back with both index fingers. At the same time rub one finger headward and the other caudal along the spinous process while the client squats down and up. While you rub the spine, instruct the client to stay in a “tall spine” posture. They need to imagine creating more room in the hip socket. Tell the client to think of one thing and only one thing on the way up and that is “gluteals.” You don’t need to suck the stomach in if you elongate the spine, it will automatically come in if they are working to resist extension.

Squat against the wall. This is such a new take on the old school method of a wall squat. Once a person can accomplish the “static wall squat” also known as the “wall sit”, “wall chair,”  “airbench” or “back against the ball squat” for one minute, they are ready for this maneuver. Find the distance away from the wall so that when you squat down your sacrum stays in contact with the wall. The key is to keep the sacrum touching the wall. Squat down with arms on the inside of the thighs until the elbows can push against the inner thighs. Put your hands in a prayer pose and push the elbows against the inner thighs. Pry the hips apart as you wiggle side to side going lower and lower. Continue this gentle rocking side to side and attempt to go lower and lower opening the hips. You should feel this in the most proximal attachments of the adductor muscles and hamstrings. Hold this pose for as long as you can and then concentrate on getting back up using the gluteals and keeping the sacrum in contact with the wall. Try this maneuver several times. One minute in this pose really gets you feeling warm. Attempt this with a  narrow stance compared to when you are away from the wall. The next progression is to repeat the squat away from the wall.

PIVOTS: These help open the hips. Standing with your feet more than 3 feet apart, with outstretched arms (abduction) to your sides away from the body (the feet should be under the wrists distance). The feet will need to be angled slightly outward approximately 15 degrees. Keep the torso facing forward. Lunge gentle to the left until your knee is bent in a right angle above your left foot. Lengthen the spine upward (“tall spine” concept).  Move side to side going more and more lateral (lower). The opposing forces of your legs provide balanced stability. Don’t lean the body towards the bent knee, try to keep the torso upright as much as possible. Imagine the hands pulling further side to side. Allow the sitting bone to be pulled backwards. The legs, both pushing forwards and pulling backwards, allow the hip to hinge and become stable at the same time, two opposing forces balancing one another. Shoulder blades should be kept down.

I recommend clients practice these maneuvers daily. I want my clients to observe subtle changes in posture, decreased pain, increased range of motion, feelings of stability, and a greater capacity for work and sport. As individuals vary in strength, flexibility, and coordination so the practice of functional exercises will be unique to each individual. Using progressive movement as assessments in your practice will tell you where the client is strong or weak, symmetrical or asymmetrical, balanced or imbalanced, coordinated or incoordinated, and which areas need more practice.

References

Bergmark A 1989 Stability of the lumbar spine. A study in mechanical engineering. Acta Orthopaedica Scandinavia 230(60):20-24.

Caterisano A, Moss RF, Pellinger TK, Woodruff K, Lewis VC, Booth W, Khadra T. The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. J Strength Cond Res 2002 Aug; 16(30: 428-32

Comerford M 2003 and 2006  Lumbo-pelvic Stability. Course notes. Copyright Comerford.

Tsatsouline, Pavel 2007 Stretch Course. Copyright Tsatsouline.

Vermeil A 2005 Sports & Fitness. Course notes. Copyright Vermeil.

All the coaches, sports medicine, and sports scientists who have shared their knowledge with me.

Dr. Jeffrey H. Tucker graduated from Los Angeles College of Chiropractic in 1982. He is a diplomate of the American Chiropractic Rehabilitation Board and teaches a 14-hour postgraduate diplomate series on cervical and TMD rehab and lumbar spine biomechanics and rehab. Dr. Tucker practices in West Los Angeles and Encino, Calif. 

---

---

 

6. Aggressive Strength Bonus Article

Shortness of Breath: Why it happens

By Frank DiMeo 

 

“I’m okay, just let me catch my breath.” How many times have you heard that, or said it yourself? Probably more than you realize. You could have been experiencing EIB or Exercise-Induced Broncho constriction. In the NSCA Strength & Conditioning Journal (Vol. 29, pages 21-23), John Patzan explains this very well.

I’ve distilled some of his insights here. As a person’s upper airways become constricted, their lungs are not able to adjust to the increased demands placed upon them. Hyper ventilation, especially in cooler weather, can cause a drying out of the airway cells. This is more prevalent when a person is breathing mainly through their mouth. Nasal breathing actually warms and moistens the incoming air; these effects are lessened greatly when breathing through the mouth. Usually, a person will wheeze or cough when this happens and their athletic performance declines. In some cases, a person may experience cramps, headaches, or dizziness.

Another cause of reduced breathing capabilities can occur when exercising in a cold temperature, even in Florida in the winter, and then moving suddenly into a warmer area. This can cause engorgement, or swelling of the blood vessels of the airway.

Some activities are more prone to airway constriction, such as long-distance running, basketball, and soccer. While sports like weightlifting, baseball, and swimming are affected less.

A few precautions can be helpful, such as:

1) Do a thorough warm-up prior to exercising and do a proper cool-down afterwards.

2) Don’t exercise in extreme heat or cold.

3) Have prescription medications readily available, as needed.

As a person’s fitness level increases, the likelihood of airway constriction should be reduced. Good judgement is always in order.

For more info on Frank DiMeo, go to www.crossfitgulfcoast.com

 

---

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)

---

 

The Anti-Estrogenic Diet

By: Ori Hofmekler, author of The Warrior Diet

The author of the "Warrior Diet" has out done himself and has put out my favorite nutrition book on building muscle, burning fat, and clearing excess estrogens. If you have high estrogen levels forget about getting lean and ripped. Forget about feeling strong and powerful as a man should. This books covers how to modify your diet to become an estrogen obliterator! There is something for every man and woman in this book.

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!

The Gourmet Nutrition e-Book

By: Dr. John M. Berardi, PhD & Dr. John K. Williams, PhD.

John Berardi is a nutrition master and this is one of my favorite nutrition books. It is loaded with tons of healthy meals to get you on track. Let's face it, fat loss is at least 70% nutrition and all of the training in the world will not cut it if your diet is not in check. Get it right today.

---

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:

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.