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GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
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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...

Strategy Wednesday - Workout Wednesday...

Strategy Wednesday

A "Strategy Wednesday" has been long overdue, so I've blocked out a few hours today for it. Basically it's a reassessment of what's going on, what I can do better, and often what I can drop or discontinue. And... this applies to my lifestyle as a whole, not just business or entrepreneur stuff... but also fitness and food.  Much to the annoyance of some, I see all of this as essentially the same. Many of the "rules" and strategies of one are useful in the other. It's really all the same thing in so many ways, and I use this idea to justify my wide-ranging interests! :)

The most important part about any of my "Strategy Wednesdays" is simply this set of three questions: 1. Why am I doing what I'm doing, and does it serve a larger, overall goal? 2. Is that goal still relevant? If not, what's the new goal? 3. Is this what I want to be doing?

Do you take time to reassess? It's particularly helpful to do on a regular basis, but at minimum when you find yourself stuck or just... things aren't quite right, then it's super important to take a moment and figure a few things out.  Sometimes this doesn't take much more than 10 minutes!  Sometimes my best problem solving happens when I'm just driving around, there's something about the steering wheel? Who knows!  Sometimes I'll even "take the long way" if I'm about to solve a problem!

The other important part about "Strategy Wednesday" is that it is yours and yours alone - I'm not a big fan of making every goal public, and that's largely a matter of personal preference. But if you're currently splashing every goal on Facebook, just for fun it might be interesting to experiment with keeping some goals just for you.  For all that I share on social media, there's a lot that I keep "just for me" for a variety of reasons.

So, that's happening here (or a favorite coffeeshop, or park weather depending) this afternoon.  Also during the next few days I'm doing what I call a "food audit" basically taking stock of what I am eating and making sure I'm not missing anything, or going overboard in any particular direction. Given the wide variety in human metabolisms, I would never ever ever ever be so arrogant to say that one diet is best, but I will say that I generally perform best--physically and cognitively--on a lower carb, higher protein and moderate fat approach.  Right now I've got a suspicion that I've been hitting the fats a bit too hard... the spoon in the jar of almond butter is probably the first clue. LOL!  Anyway I use a calorie counter app for a couple of days to track the macros.  Some people enjoy tracking their food long term... I don't but I'll do it every once in a while for a day or two to reassess and make sure I'm getting what I need.

As promised, here's a couple of simple workouts to choose from for Workout Wednesday!

1. Warm up with joint mobility and then... set a timer for 21 minutes... and it's time for "as many rounds as sanely possible with good form, resting as needed" of:

  • 20 alternating kettlebell one leg deadlifts (hold the kettlebell on the other side next round)
  • 30 strict, low, and controlled bodyweight squats
  • 7 strict pullups (or 10 Aussie pullups, adjusting rep range as necessary)
  • Optional "frog/crow stand break"

2. Or try this kettlebell, calisthenics, Ultimate Sandbag and battling rope full body circuit... (can't believe I had all that stuff in the car that day HAHAHA) warm up with joint mobility and try to complete 4-5 rounds of the following:

  • 20 kettlebell swings (moderately heavy if you can!)
  • 10 strict push ups
  • 10 bodyweight rows (Aussie pullups)
  • 25 battling rope throws (basic up-downs)
  • 10 kettlebell goblet squats
  • 20 Ultimate Sandbage alternating rotational lunges

3. OR... this one kettlebell workout which quickly gets interestingly brutal.  Warm up with joint mobility then try 10 rounds of:

  • 10 kettlebell swings
  • 5 goblet squats
  • place kb at your feet then walk out on your hands to....
  • 5 pushups
  • walk your hands back again and repeat!

And finally, for the curious and non-squeamish, here's the alligator meat cooking video I finally got around to editing and posting.  This 30+min rambling video is not for everyone. First, it's about cooking alligator meat in an insane amount of butter, low carb style. The gator meat is trimmed and inspected meticulously, and when I bonk the camera over the cutting board with my head, the video cuts to stock footage of an alligator swimming. If I haven't already lost you, consider this video almost more of a podcast - it's pretty much more "real time" in that regard. So if you've ever wondered what it would be like to hang out while I cook something, but you aren't able to participate in the conversation, then well here you go. I do say a few things that actually out me as a Florida native of many generations... which is kind of funny.

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100+ Workouts!


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

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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!

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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

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