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GiryaGirl.com Podcast

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

Adrienne's blog

The "Garage Band" Kettlebell and Bodyweight Workout

Long ago, when I was a teenager, kids would get together with various musical instruments, take over the family garage or basement and (usually) make a terrible racket. Sometimes decent bands would form this way, or decent enough bands.  Though much like the style of exercise many of us do, the value was in the practice, and there might ultimately be no great competition or "performance" at the end of it all. Sure, you might open for some college kids' band, or maybe get to play out at a dive bar, but the real "gains" and experiences seem to happen right there in the garage.
 

Garage Band Kettlebell and Bodyweight Workout

Note that in this case "garage band" is to be taken literally and not meant to reference the Apple program. Not that there's anything wrong with Garage Band, it just doesn't suit this metaphor.  Any other Gen-Xers out there who had a musical project (terrible or otherwise)? Tell us about it or link to it in the comments if you dare! :) 

Anyway, I'd had quite enough of of computer related work yesterday and had a little bit of time. I chose 4 kettlebells (drums, bass, guitar, keys? HAHA) and decided to throw down a little in the car port.

Guest Appearance on GMB Podcast Plus Experiments with RKC Armbars and Drones!

Normally I'm the one asking the questions, so you can imagine how fun (and such an honor) it was to be a guest on the GMB (Gold Medal Bodies) Podcast this past week. And in a very fun coincidence, the inteview I conducted with Kirsty Grosart for DragonDoor.com also came out around the same time!  You may remember Kirsty from an earlier episode of my podcast a few months ago too

Guest appearance on the GMB Podcast

Podcast with Annie Vo, RKC Team Leader, PCC Instructor, NYC-Based Trainer, Strength Expert

I'm super embarrassed about how long it's taken to get this GREAT episode prepared and ready to share with you.  Annie Vo and I had an absolutely STELLAR call and while I want to include extensive show notes with this one, the thought of keeping it from you for one more day was just too painful!  Annie is a fantastic instructor, leader, and fellow seeker of strength. I am very grateful that I got to know her even better at the most recent PCC Workshop we had in NYC. Not only is she a very experienced trainer, she has a background in philosophy, logic, and thought.  All of this comes together in her approach with her own training and with her guidance of others.

There's some powerful nuggets in this podcast and I hope you enjoy it... there's even mention of Socrates! :)

Alternately, you can listen on Stitcher or iTunes :)

Getting Infused with Vitamins... an Experience with IV Vitamin Therapy [Video Included]

Found myself in a bit of a perfect storm... back to back workshops, more travel than normal, a horrendous sleep schedule (totally my fault). When I got back home, all of this led to the ever-dreaded "summer cold".  Combine this with the fact that I'd been looking for a good excuse to try iv vitamen therapy (I needed an excuse, the cost was slightly outside my "what the heck, why not" range).
 

Trying out IV Vitamin Therapy at Asim Medical

Then there's the fact that my friends at Wittmer Chiropractic/Central Florida Cryo would be on vacation for the whole week... leaving me with a "strange health treatment" shaped hole in the schedule for the week, since I'd need to wait for more cryotherapy fun.

Between coughs, I managed to call Asim Medical on Friday just before they closed and scheduled an appointment to try either the high dose vitamin C or their custom "under the weather" wellness mix (vitamin c, zinc, lysine, etc.).  Since Monday was July 4th (hope you had a great one), Tuesday was the earliest available time. I put it in the middle of the day since there would likely be an energy effect and I'd want to take advantage of that for afternoon productivity.  This was a good decision!

Another EMOM Challenge AKA Oops I Did 200 Kettlebell Swings and 40 Pull Ups at 10PM

kettlebell and AdrienneThe subject of EMOM workouts came up on the Dragon Door forums recently and of course that made me immediately want to do one! It was late at night but I figured I had 20 minutes to spend wisely. After a short joint mobility warm up (feel free to throw in some light weight or no weight get-ups) I set up the interval timer app (I use Interval Timer Pro from Deltaworks) on my iPhone to chime on the minute every minute for 20 minutes. I had a 22kg kettlebell handy and decided to use it because 1. I really like the finish on that one, it's kind of slightly grippy and dry 2. Wanted to use something reasonably heavy for these short sets of swings--but wasn't feeling the need to set any world records. I was doing this at 10PM after all.

OK! Here's what I did - it's simple, but it added up! I paused the timer in the middle for a water break but other than that, this is a great challenge to do all the way through. It's also easy to scale things on this model.  You can always use another pulling movement instead of the strict pull-ups (example: Aussie pull-ups aka bodyweight rows).

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  :)

 

Kettlebell Goddess Workout DVD

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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

Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

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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.