Aggressive Strength Magazine
1. Aggressive Strength Living Article Of The Week
Is
Having a Positive Attitude Overrated?
By
Mike Mahler
There were no self-help groups, personal coaching, cheerleading, or handholding. The philosophy was very basic. You know what you want. You know what you have to do. You know how to do it. Just do it. If you can’t then tough shit!
—Randy Roach, Muscle, Smoke &
Mirrors
Self-help gurus often talk about the importance of having a positive attitude, claiming it's fundamental to the success of any and all endeavors. On the contrary: attitude is irrelevant. Couple the brightest of attitudes with a flawed plan and you'll create only failure, while taking that same action with an effective plan--even if your attitude is less than cheerful--will surely succeed. Quoting former Navy SEAL Team Six leader Richard Marcinko, you do not have to like it--you just have to do it. This is the critical factor in success: Doing what needs to be done even when it's the last thing you want to do.
If you're only capable of taking action when you're attitude is positive--then don't bother. If you require extrinsic motivation to make your move, you should just give up, now. If you only perform at a high level when you're feeling your best, then you are the exact opposite of a professional and destined to remain an amateur at life and everything else.
Not only is positive attitude beside the point, it can actually hinder meaningful change...and ensuing success. I'll share a personal example.
Several years ago, while employed in an especially lame sales job, I learned first-hand the irrelevance of a positive attitude. An idiotic sales manager recommended that to best promote my business I should distribute 500 business cards each day on parked cars. After a few weeks of this, the lack of response left me very disappointed. Now some of you might be thinking a few weeks is nothing and that I needed to demonstrate more commitment and consistency, and while I might agree on principle, I'd argue that a proper marketing plan is the crucial element--and papering people's cars doesn't cut it.
When was the last time a card or flier left on your windshield inspired you to purchase a product or service? Umm, never? But it's a numbers game, you might say--which is exactly what my sales manager said. Further, he convinced me it was my negative attitude killing my card marketing efforts. Wear your biggest smile as you place the cards, he said, and make a positive affirmation as you tuck each card under the wiper. I was young, naïve and open minded and I ate up this advice. After all, here was the manager offering me the benefit of his experience, right? I went crazy with the cards. Not only did I paste on an idiotic smile, I kept on smiling as I flipped a record ten thousands cards in a single day. Oh, how excited I was about taking this massive action and how I eagerly anticipated an equally massive response...unfortunately the only positive result I saw was increased cardio conditioning from running the parking lots all day.
The only phone calls I received after this marketing fiasco were complaints. One guy told me the card I'd stuck in his driver's side window had worked its way down into the door--costing him $500 to remove--and he'd be billing me shortly. Another guy left a message that he'd saved my card and intended to staple it to my forehead. Yes, all the smiling and positive affirmations were finally bringing me results but, as you can see, it was a crappy marketing plan, not a lack of positive attitude, that created this mess.
I shared my frustrations with the manager and his response was classic. He said my attitude was still lacking in that what I'd assumed was a positive attitude was merely a facade. Worse, my underlying negative attitude was apparently so tenacious it had transferred itself to the cards as I placed them on each car!
Einstein himself said the definition of insanity is doing the same thing...and expecting different results. Here I'd proven to myself that the card marketing method was worthless. Hey, when you do ten thousand of anything, something positive should come of it! If not, well, your best efforts might be crippled by a poor plan of action. It took little intellection to realize it was time to try something different.
Card marketing's number one flaw is it requires an extreme effort to get your word out. Several thousand cards, plus the hours spent distributing those cards, is an exercise in inefficiency. What I needed was a system of promoting my business to vast numbers of people requiring minimal effort. After doing some research, I decided upon signs.
Starting out with 50 signs, I put them up on telephone poles and stakes at major intersections. The best and most efficient way to post signs is in the middle of the night, when traffic is low. I'd go out around 2 A.M. in the blistering cold and put up my signs. Did I maintain that all-important positive attitude? Not even close. I was bitching the entire time but I nailed in those signs until the job was done, the sun still coming up, then dragged myself back home to get some sleep. I awoke, several hours later, to more than twenty voice messages from people interested in what I was offering. My closing rate on those callbacks was one in three, which is pretty good. I had finally discovered a method that worked, and despite any semblance of positive attitude during the process, my course of action was met with success.
Take an effective plan, put it into action, have the tenacity to see it through, and it will work in spite of your positive, negative, or indifferent attitude. When it comes to making dramatic, positive change in your life, a positive attitude is the least of your concerns, and in fact, may actually inhibit you in accepting the brutal self-knowledge required to break free of inertia and move forward.
People often tell me about their intense level of dissatisfaction with their jobs, ending with how they stay positive and look on the bright side to avoid feelings of depression and insanity. They'll continue that eventually when the time is right they'll pursue their dream careers. While gratitude for what you have is a good thing, it doesn't mean you should ever accept a life you don't want. Forcing positivity in the face of wrong livelihood is only the illusion of positive. Tricking yourself into feeling good about something bad is only an effective plan for negative outcomes.
Recently, I read a great article about senior citizens looking back over their lives. Naturally, some had regrets about things they'd done over the years, but the strongest regrets were felt for things that weren't ever done.
What does this have to do with positive attitude? A stubborn positive attitude may be the enabling factor in continuing to slog on with a life you don't event want. Sometimes, it's hitting rock bottom that spurs forward action. No, you don't have to lose all your worldly possessions and end up on the street but you do have to feel low-down and angry enough with yourself for accepting your misappropriated life. When you are completely fed up and nauseated at the idea of remaining as you have been, you are finally ready to initiate change and create a new life.
Creation is dramatic and powerful, not passive and subtle. Creation arises from destruction and only by destroying your wrongfully lived life can you finally embrace the life you've always wanted. This is what it means to be reincarnated as a new person. There are no second chances when you're keeping one foot in your old life; your anger and extreme dissatisfaction are the flames that burn the bridges to your past. Dramatic change isn't always pretty, nor does it always come from a pretty, positive place.
In short, putting a positive spin on a negative situation is lying to yourself--and there's nothing positive about lies. Getting a flat tire on the way to an important meeting, you might pull off to the side of the road and think of all the positive reasons that this might have happened. Perhaps in getting a flat you avoided a terrible accident up the road. Maybe the meeting is being held in a building assigned to be blown up by terrorists. With this line of reasoning, you might even thank the stars and feel gratitude for your flat tire--not so fast! As outlandish as it might sound to the positive thinkers among you, your flat tire is probably nothing more than one of the multiple--irritating--inconveniences we all deal with from time to time. The solution? Get out of your car, change the tire, and get back on the road--no positive attitude required. You know what needs to be done, get it done and move on.
You may think a flat tire is a trivial example, so let's use something more compelling. How about pediatric burn victims? As a non-burned person, would you feel comfortable telling these children to stay positive and feel gratitude for what they have? These kids are in the depths of suffering--and they are not wrong to feel angry about it. While they must eventually move on from their state of suffering, their healing will come faster by accepting their current--terrible--reality before moving onward. Insisting that everything is fine only defers crucial feelings which need to be brought to awareness.
Terrible things happen all the time to people who don't deserve them and there's nothing positive to be said about it. Not only is it healthy to accept this fact--that some things are indeed negative and even terrible--it's essential to leading a self-realized life. Life is never all-negative nor all-positive. Some things are wonderful, some terrible, and there's no use in struggling over what seems to be duality but in fact is not.
Self-help gurus claim you must feel positive in order to take any right action. They'll have you do drills, like listing all the reasons you should do something, then listing all the reasons not to do it. If your positives out-weigh the negatives, then you should take action. Well, if you even have to make such a list, then your priorities are confused. When you really want something, you form a plan of action and execute it. You don't indulge in mental masturbation. That which is important will obsess you and force you into action.
Far more important than a positive attitude are preparation and sound training. A positive attitude without preparation will lose out. Even with a negative attitude, when matched with training and preparation, you are far more likely to persevere and thrive.
Best of all, by taking the necessary action to acquire the life you really want to live, you'll naturally feel positive feelings about your life. Taking charge of your life is exciting and exhilarating, while lying to yourself about anything, including that which seems positive, is hollow and demoralizing.
So forget about trying to change your attitude! Put together your action plan, get going, and show courage in the face of the inevitable errors and setbacks. You know what you need to do and you don't have to like it--you just have to do it.
Live Life Aggressively!
Mike Mahler
***Article Edited by Teresa Blazey: teresa.blazey@gmail.com
2. Interview With Ken Blackburn: Top Kettlebell Instructor And American Record Holder In The Jerk And Chair Press
An all around fitness and martial arts training expert, Ken is the owner and head instructor of Extreme Athletic Training. He has taught kettlebell training to hundreds of students, and is one of the premiere functional strength teachers in the United States.
His background in the martial arts has created a unique approach to training where the emphasis is on balanced conditioning while developing high levels of mobility and athleticism.
Ken is also one of the top American kettlebell competitors and currently holds the American record in the jerk and is the 2007 World Champion in the Chair Press.
Ken is the Director Of Operations for the International Kettlebell And Fitness Federation (IKFF). He teaches kettlebell certification courses all over the world with Steve Cotter. For more information on their certification program go to www.ikff.net
Ken will be one of the instructors at the Kettlebell Training In the Age Of Quarrel Workshops this Fall in NYC, Los Angeles, and Panama.
Tell
us about your athletic background. How did you get into strength and
conditioning?
I’ve
been involved in athletics and martial arts since I was a kid. In high school, I was into track (shot-put and discus), Tae
Kwon Do (“king of the demo” I might add), Filipino martial arts and
kickboxing. Of course, like any guy at that age, I wanted to look good as
well and adhered to a conventional weight training protocol – plenty of
bench presses, concentration curls and impromptu posing.
During/after
college, I was fortunate enough to train at Byrd’s Boxing gym for a couple
years alongside former heavyweight champion Chris Byrd.
I learned a lot about functional conditioning at that time.
Aesthetics were more or less irrelevant.
In addition, there is something very cool and educational when you
can watch a world class athlete like Chris in action.
With the exception of Steve Cotter, I have never seen anyone move so
effortlessly and athletically – gives you a powerful example to work from.
How did you get into training others?
In
regards to training/coaching, I have been doing that since I was 15 years
old. It sounds cliché, but it is very fulfilling to help others reach their
goals. There is a point when
someone reaches a break through in their progress where they re-define what
is possible for themselves – being part of that process is very rewarding.
When
and why did you get into kettlebell training?
Do
you think kettlebell training is a fit for everyone or is there a particular
type of trainee that will get the most benefit?
I
do think k-bell training is for everyone.
It is not just for hard-core types or elite athletes. A great example
is the diversity of competitors that attended the kettlebell competition at
the Arnold Sports Festival. We
had young kids, teenagers, and people over 50 etc.
It’s a flexible enough tool to where it can be in alignment with
almost any body type and fitness goal – weight loss, enhanced mobility,
muscle hypertrophy, work capacity, joint health etc.
The key is to ensure the program is congruent with the goal. That is one of the things we are going to clarify at The Age
of Quarrel Workshops.
There
is a debate on the merits of various applications of kettlebell training.
Some argue that the sole purpose of the kettlebell is for work capacity and
that kettlebells are made for jerks and snatches. Others argue that
kettlebells work great as a weight training implement. What is your take?
I
think it’s in our nature to create walls around concepts. To narrowly
define and categorize things – there is a comfort in that.
However, k-bells are objects with variable resistance that can be
used in a variety of ways. It’s a very flexible tool.
The nature of its design makes some exercises more difficult and
others more stable. It can be
used for general fitness, competitive sport, juggling or a multitude of
fitness goals. K-bells can also
be used to develop maximal strength to a point.
Eventually, it will make more sense to transition to a barbell in
that regard. To continue
purchasing bigger and bigger k-bells is both expensive and inefficient.
That said, most people are going to find exercises like the double
snatches with standard weight bells challenging regardless of fitness level.
Do
kettlebells work well when combined with other training implements or should
the trainee focus solely on kettlebell training?
I
feel they are very compatible with other training implements. As an example, I utilize k-bells, barbell jump squats,
battling ropes, running and bodyweight exercises in my current training
program.
On
the other hand, I think it’s important to pick a primary goal or focus.
K-bells are 80% of my workouts since my focus is competing and
attaining Master of Sport. The other implements are used only as assistance exercises.
Once that goal is achieved or if I have a long break before another
competition, I will switch my focus to something like strength or agility.
K-bells will still be in the mix but not the central point.
What are you using kettlebells for with your own training and what are
your current training goals?
As
mentioned above, my current training goals involve k-bell sport and
attaining Master of Sport in the Long Cycle (clean & jerk).
At my bodyweight, that will mean getting 69 reps with the 32kg bells.
My
training involves longer timed sets (work capacity), shorter timed sets
(speed focus), jump squats (leg explosion) and things like the battling
ropes and running for general conditioning and recovery.
I also include joint mobility, agility and flexibility work to
prevent injury and ensure I move efficiently.
You are going to be doing a section on agility training at the Age of
quarrel courses in the fall. What are the benefits of agility training? Is
it only for athletes or should everyone be doing some agility training? What
can people expect to get out of your agility training material?
At
the end of the day, it’s all about movement.
Agility training can be thought of as a progression from joint
mobility training. The joints
are still working through a large range of motion but the coordination,
flexibility, strength, explosion and kinesthetic awareness components are
taken up a notch. Developing
the aforementioned attributes makes someone a better athlete, more resistant
to injury and adds a fun/challenging element to workouts.
Plus, this type of training has a way of advancing you neurologically
where other movements seem easier and less taxing by comparison.
A
common question/complaint of agility training is that you can’t easily
integrate it into a training program. I
disagree. I used this type of
training consistently with my Brazilian Jiu Jitsu students.
I would combine movements into all sorts of combinations (beginning
and advanced) which would be done for 1-3 minute rounds - like shadowboxing
but more challenging and diverse. Depending
on how it’s configured, it’s a great warm-up or finisher.
The regressions and progressions are endless.
The movements can be configured to fit a beginning or advanced
trainee.
Here is a sample of some of the drills I have used
As mentioned above, I would execute one or more of these combinations for timed sets. To add an element of spontaneity, I would also have them respond to visual or auditory cues. As an example, one person would randomly shout out combinations and the other would respond as fast/smoothly as possible – again for time. This brings in the conditioning element. 3-5 minute sets are brutal.
Thanks Ken and looking forward to working with you at the Fall Kettlebell Workshops
For more info on Ken Blackburn check out his website at http://extremeathletictraining.com
3. Aggressive Strength Training Programs
By Mike Mahler
Program #1: Cycling In And Out Of High Volume Training For Serious Size And Strength
If your goal is to increase size, strength, and power then you need to crank up the volume. However, this is easier said than done and many trainees make the mistake of jumping into high volume training too soon. A better approach is to start with a moderate volume and gradually increase the sets and reps.
Instead of starting with ten sets of ten which is known by many as German Volume Training (GVT), start with five sets of five. Start with a training weight that you could do ten reps to failure with. Each week add a set to each exercise until you are up to ten sets of five. Once you are up to ten sets, start increasing the reps. Add one rep per week until you are up to ten sets of ten. At this point increase the weight by 5% for the upper body exercises and 10% for the lower body exercises and start over again at five sets of five.
Another mistake that many trainees make with high volume training is focusing on two many exercises. Pick four compound exercises and spread them out over two workouts per week. For example Monday and Thursday. Here is a sample breakdown.
Monday:
A-1: Barbell Incline Press
A-2: Weighted Pull-up
Take 90 second breaks in between each set of A-1 and A-2. Do a set of A-1, take a ninety second break and then do a set of A-2. Take another 90 second break and proceed with another set of A-1. Continue until you have completed all of the sets.
Take a five minute break and then do:
Trapbar Deadlift (or barbell deadlift if you do not have a trap bar) (90 second breaks in between each set)
Finisher: One-arm Swing 3x10 each side (60 second breaks and use kettlebells or dumbbells)
Thursday
A-1: Barbell Military Press
A-2: Barbell Bent-over Row
Take 90 second breaks in between each set of A-1 and A-2. Do a set of A-1, take a ninety second break and then do a set of A-2. Take another 90 second break and proceed with another set of A-1. Continue until you have completed all of the sets.
Take a five minute break and then do:
Barbell Squat (90 second breaks in between each set)
Finisher: One-arm Swing 3x10 each side (60 second breaks and use kettlebells or dumbbells)
Resist the urge to add anything to the program. Instead focus on a solid diet, resting adequately, and actually having a life outside of training. Feel free to do some moderate cardio work on two of the off days such as Tuesday and Friday.
Program #2: Circuit Training With Bodyweight Exercises For Fat Loss And Cardio
When people think of cardio they think of endless unproductive hours each year on an exercise bike or Stairmaster. Aerobics classes are even less motivating especially when you see the lack of results with the regulars at your gym. You get back what you put in, and boring cardio programs are not only mentally numbing but when it comes to physique composition results unproductive. High intensity cardio is the way to go and a great example is circuit training.
Pick five productive bodyweight exercises for a full body workout and you are ready to go. Start with a rep range that is 60% of your one set max. In other words if your one set max is 25 for pushups start with 15 reps per set.
Here is a sample program that you can do two to three times per week
Sample Circuit Training Program
Dive Bomber Pushup Click here for a visual
Hindu Squat click here for a visual
Explosive Pushup click here for a visual
Squat Thrust click here for a visual
Alternating Lunge Jump click here for a visual
Hindu Pushup Click here for a visual
Plank Hold (60 seconds) Click here for a visual
Start off by taking one minute breaks in between exercise and ninety second breaks in between each round. Do five rounds per workout. The long term goal is to complete five rounds with no breaks in between each exercise and no breaks in between each round. Work up to this goal by gradually reducing the time in between exercise and each round. For example, if you complete the workout with one minute exercise breaks and ninety second rounds breaks, go down to fifty second breaks and at the next workout. Keep working on reducing the exercise breaks and when you can do the workouts with no exercise breaks start working on reducing the rounds breaks.
A every effective way to ramp up the intensity of bodyweight training is to add some excellent training tools from Lifeline USA. To increase pushup intensity get the Power Pushup 2 and Jungle Gym. Both also allow you to do a variety of pulling movements such as one-arm rows and bodyweight rows. To add resistance to squats, Dive Bomber Pushups, and Hindu Pushups,, pick up Lifeline's Portable Power Jumper. These devices are also great for people that travel a lot as they are light and do not take up much space. Here is some info on each device:
Jungle Gym
Do you workout at home? Travel a great deal for work? Do you enjoy bodyweight training? If yes to any of the above you will love the Jungle Gym. Great way to blast the upper body (both pushing and pulling muscles) and work your stabilizer muscles like crazy. Be prepared to shake all over the place when you do pushups with this killer training tool. In addition to being very portable it is inexpensive and like all other Lifeline USA products it is built to last. Get one today.
Power Pushup 2
This is the ultimate tool for adding resistance to pushups. It is perfect for people that travel.
Power Up Chin-Up
No chin-up bar means no chin-up work right? Wrong, if you have a door or access to one, then you can do chin-ups anywhere with this handy door attachment. Great for traveling or just making the best of your home environment for training. Can also be taken to the office easily for some "exercise snacks" through out the day. Just shut your door to give the illusion that you are actually working and get-up some pull-up work in. This one is a winner and a perfect addition to any home gym or portable gym. Get one today.
Portable Monkey Bar Gym
Are you a road warrior that is sick of lame hotel gyms. If you travel a lot you know first hand how hard it is to stay in great shape on the road. In addition to the problem of trying to have a healthy diet on the road, keeping workouts consistent can be as hard as getting something to eat on any airline. Instead of complaining about getting out of shape on the road, attack it first hand and get your strength and conditioning back on track. This must have package comes with a:
- TNT Cable for pressing and pulling motions
- A weighted Jump Rope for building cardio and stamina
- The incredible "Jungle Gym" for hardcore pushups and pull-ups
- Power Up Chin-Up door attachment which turns any door into a pull-up bar
This package will provide everything you need to stay in great shape on the road, at home, or even at the office. A great training tool for busy executives, athletes, and house wives a like. get it now.
4. Power Vegan Meals For Hard Training Athletes
By Mike Mahler
Here are a variety of vegan meals that have a nice balance of protein, fat, low glycemic carbohydrates and are supercharged with spices and plant sterols.
Supercharged Lentil And Veggie Mix
Steam the following for 30 minutes
1 cup of baby spinach
1/4 cup of fresh basil
1 cup of baby carrots
1 tomato
2 cups of cauliflower
2 cups of lentils
Spices added: 1/4 teaspoon each of: garlic, turmeric, oregano, and fennel
seeds.
After the meal is cooked add 2 tablespoons of hempseeds. The hempseeds and lentils combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.
Black Beans and Pistachios
Steam the following for 30 minutes
1 cup of fresh basil leaves
1 cup of red bell peppers
1 cup of yellow bell peppers
1 cup of broccoli
2 cups of black beans
Spices added: 1/4 teaspoon each of: cumin, oregano, and ginger
After the meal is cooked add 1/4 cup of pistachios. The pistachios and black beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.
Garbanzo Beans And Pumpkin Seeds
Steam the following for 30 minutes
1 cup of baby spinach
1 tomato
1 cup of yellow squash
1 cup cauliflower
2 cups of garbanzo beans
Spices added: 1/4 teaspoon each of: turmeric, basil, and rosemary
After the meal is cooked add 1/4 cup of pumpkin seeds. The pumpkin seeds and garbanzo beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.
Kidney Beans And Sliced Raw Almonds
Steam the following for 30 minutes
1 tomato
1 cup yellow bell peppers
1 cup of broccoli
2 cups of kidney beans
Spices added: 1/4 teaspoon each of: cumin basil, and oregano
After the meal is cooked add 1/4 cup of Kidney Beans. The raw almonds and kidney beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.
Quinoa And Hempseeds
Place 1 cup of quinoa and 2 tablespoons of hempseeds in a rice cooker. Add two cups of water and cook. This will take around twenty minutes to cook. For enhanced flavor and nutrition add in 1/4 teaspoon of tumeric, basil, and oregano. After the meal has been cooked add one tablespoon of olive oil or Udo's Oil. For more protein, add two tablespoons of hummus and stir it in.
Power Shakes
Blueberry Vanilla Pumpkin Pie
1 scoop of vanilla pea protein isolate (pure advantage brand)
1 scoop of sun warrior vanilla protein powder
1 tablespoon of pumpkin pie spice
1 tablespoon of udo's choice oil
8oz of low sugar almond milk
8oz of ginger tea
2 cups of blueberries
1 scoop of Foundation Formula vitamin/mineral powder
Place in a blender and blend for 30 seconds. Great shake to have for breakfast or an hour after hard workouts.
Coconut Power Shake
This is a great shake for anyone that wants to gain weight. It can also be used for serious fuel two hours before a tough workout.
Ingredients:
Two Scoops of Vanilla Rice Protein
One can of reduced calorie Coconut Milk (Get at Trader Joes)
Two cups of Frozen Mangoes
Ten ounces of water
Blend for thirty seconds and you are ready to go.
Nutrition Breakdown:
30 grams of protein
27 grams of fat
42 grams of carbohydrates
570 calories
Chocolate Peanut Butter Dessert Shake
This is a great treat for anyone on a reduced carbohydrate diet or for a healthy dessert alternative. I often have this after dinner for dessert.
Ingredients:
Two Scoops of Chocolate Rice Protein
Two Tablespoons Of Peanut Butter
8oz of Vanilla or Chocolate Almond Breeze Almond Milk (reduced calorie)
1 cup of ice
Blend for thirty seconds and you are ready to go.
Nutrition Breakdown:
40 grams of protein
19 grams of carbohydrates
20 grams of fat
416 calories.
Vanilla Berry Blast Recovery Shake
This is a great workout to have after a tough workout.
Ingredients:
Two scoops of Vanilla Rice Protein
Two cups of frozen blueberries
Ten ounces of water
Nutrition Breakdown:
30 grams of protein
46 grams of carbohydrates
2 grams of fat
322 Calories
Great Workout Insurance Shake
This is great pre-workout shake to ensure that you have adequate fuel to power through a tough workout.
Ingredients:
Two scoops of Vanilla Rice Protein
Two cups of frozen strawberries
1 tablespoon of Udo’s Choice Oil with DHA
Ten ounces of water
Nutrition Breakdown:
30 grams of protein 120
15 grams of fat 135
34 grams of Carbohydrates 136
391 Calories
Protein Bars
Most protein bars taste terrible and are loaded with sugar. Homemade protein bars are a great healthy alternative.
Vanilla Almond Protein Bar
Ingredients
2 scoops vanilla rice protein
2 tablespoons almond butter
2 tablespoons ground flaxseed
¼ cup of water
Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.
Nutrition Breakdown (1 bar)
26 grams of protein
15 grams of carbohydrates
23 grams of fat
371 calories
Chocolate Peanut Butter Protein Bar
Ingredients
2 scoops Chocolate rice protein
2 tablespoons peanut butter
2 tablespoons ground flaxseed
¼ cup of water
Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.
Nutrition Breakdown (1 bar)
27 grams of protein
17 grams of carbohydrates
21 grams of fat
365 calories
Chocolate Pecan Bars
3 scoops of Sunwarrior Chocoloate Protein Powder
1 tablespoon of cinammon powder
1/4 cup of pecans
2 tablespoons of flaxseed powder
2 tablespoons of raw almond butter
1 tablespoon of non dairy/non gluten brownie mix
1/2 cup of low sugar almond milk
Stir it up into a thick paste. Broke off into 6 parts and put it in the
fridge for two hours. then backed it at 425 for 11 minutes. Turned out
really well. Hard three parts as a snack and then the other three parts for
dessert after dinner.
Vanilla Pecan Protein Cookies
Ingredients
3 scoops of sunwarrior vanilla protein powder (equal to 45 grams of protein)
3 tablespoons of sunflower seed butter (equal to 10.5 grams of protein)
1/4 cup of pecans
1 tablespoon of cinnamon powder
1 teaspoon of stevia
1 teaspoon of agave syrup
3 tablespoons of flaxseed powder
around 1/4-1/2 cup of low carb almond milk
Stir all of the above and start with 1/4 cup of almond milk. If it is still
chalky, add more. Once you get it into thick paste like material break it
into 7-8 pieces. Bake for 15 minutes at 425 and you are locked and loaded.
SUN WARRIOR RICE PROTEIN: Tastes great and will not upset your stomach!
Finally a protein powder that is organic, tastes great, and will not cause nausea and have you running to the bathroom with the runs!
It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner.
Click here for more information
5. Aggressive Strength Product Recommendations
Ultimate Medical Research's Lean And Fit
"You weren't kidding. This stuff gives a big energy boost, noticeable to the level of being able to recruit more muscle fiber on demand which really kicks up the intensity. I'm sensitive to any type of energizer, and can get what I need using only a half capsule. They're easily cut in half using a sharp knife, and are quite densely packed with fine powder, so storing a half capsule is easy. And that makes each bottle last twice as long. Gotta love that. Much cheaper than coffee or energy drinks."--Mark Hanington
This supplement is by far my favorite fat loss and energy product. It does not contain caffeine or any stimulants. Thus no illusions of false energy only to be followed by the inevitable crash and burn. It contains fixated nitrogen which provides a tremendous and steady boost of energy. You will notice a difference from the first dose. That is a certainty. It also contains herbs to free up testosterone such as Avena Sativa and herbs such as DIM and Chrysin to clear harmful estrogens. If you are overweight or over forty it is pretty much a certainty that you have excess estrogen and you need to clear it out to get lean, ripped, and health. This product can help. This is important for both men and women. Lean and fit also contains Beta-sitsosterol to modify DHT. DHT is seven times more anabolic than testosterone. It is necessary to get erections with ease and for a healthy sex drive. However, too much can be stressful to the prostate (although new studies show that DHT can be beneficial to prostate stress). Finally, lean and fit contains Hoodia to control the appetite. Yes, despite all of the lame hype about Hoodia, the Hoodia in this product does actually help control your appetite. As with all nutrition supplements, clear this with your Doctor before using.
Contains no gelatin or animal products and is suitable for vegans and vegetarians.
Contains 30 caps per bottle
Recommended Use: Take 1 cap in the morning to provide an energy boost for the entire day. Then take 1 cap an hour before you workout. I use this protocol personally and have not touched any caffeine products since using lean and fit.
Regular Price $59.95 Your Price: $44.95 and free shipping (US Orders Only. I do not except any international orders for this product)
Three Bottle Special: $120.00 and free shipping (US Orders Only. No Canada or any other international orders)
6. Aggressive Strength Equipment Recommendations
Lifeline USA Kettlebells
Lifeline Kettlebell FAQ
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 two years and love them. I know you will as well.
Lifeline USA Power Wheel (The Best Ab Training Tool Period!)
Tired of boring ab workouts that are getting you nowhere? Get a Power Wheel and take your core strength through the roof! This is the ultimate ab wheel and a great device for building a strong mid section. Far more than just another ab wheel, with the Power Wheel, you can do a variety of killer core and upper body exercises.
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.
8. 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
