Calendar

«  
  »
M T W T F S S
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
Stitcher: Listen to Stitcher
Direct: podcast.giryagirl.com

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

Girya Girl Shirts!

Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...

Ab-Focused Kettlebell Workout - Home Edition and an Unusual Shake Recipe: Bloodthirsty Goji Dragon!

I've had a lot of requests for home workouts from various clients, friends, and kettlebell small group participants for when either I'm out of town, or they're on vacation, or when schedules just don't work.   The following is a simple favorite that doesn't take much "brain power" but will remind you just how much kettlebell swings involve the abs when done correctly.   A moderate to heavy kettlebell works great for this - be safe and use good judgement as always.   This is a good one to take to the park or the beach - all you need is a kettlebell and a mat of some kind, though I've been known to flop down on pavement on occasion too.   More than just aesthetics - working on our abdominals helps to protect our backs not only during training of any kind, but in life as well. 

Ab-Fab Home Edition:

3 rounds if HEAVY kettlebell, 4 rounds if moderately heavy
  • 30 seconds Hollow position - 30 seconds rest/transition
  • 30 seconds heavy kettlebell swings - 30 seconds rest/transition
  • 30 seconds "tuck ups or v-ups" - 30 seconds rest/transition
  • 30 seconds heavy kettlebell swings - 30 seconds rest/transition
  • 30 seconds RKC Plank - 30 seconds rest/transition
  • 30 seconds heavy kettlebell swings - 30 seconds rest/transition
  • 30 seconds goblet squats - 30 seconds rest/transition

And as promised, another unusual but simple protein shake recipe chock full of nutritional goodness.  As usual, it has a weird and absurd name, but you know that's how I roll:

Links to my preferred providers of the above-mentioned ingredients:
Rishi Organic Jasmine Green Tea
Navitas Goji Powder
Reserveage Grass Fed Vanilla Whey Protein
Super Plasma Protein from Protein Factory
Psyllium Husks Powder
Triton Nutriton MCT Oil

Speaking of food... there's a BIG 20% off sale going on over at Dale's Raw Protein Bars... really good stuff - check it out!!!

Upcoming

Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!


Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

Need MORE?

NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

eBooks from Dragon Door

Get started today, RIGHT NOW: