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GiryaGirl.com Podcast

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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  :)

RKC Blog

Andrea's Blog Post is So Awesome I had to Blog about it and Record a Podcast Too... Kettlebell "Origin Story" and MORE!

Master RKC Andrea Du Cane shared an incredible blog post this past week... its one of those that if I had a time machine, I'd send it right back to 2009! It's a complete plan for RKC prep and it's not just focused on the dreaded RKC Kettlebell Snatch Test!

RKC Blog with Andrea's Great Blog Post!

Please Check Out How to Improve Your Posture with the RKC Kettlebell Swing by TWO Senior RKC Instructors!

There's a new post on the RKC Blog today from two Senior RKC Instructors about how the correctly executed kettlebell Swing can help with a very modern problem... poor posture!

This used to be just "nerd problem" but now it applies to EVERYONE... all this seated, sedentary work is havoc on posture. Posture is a giant part of the overall body language that we communicate on a daily basis. People sometimes forget that I'm "petite" because of good posture. Good posture can also help you exude the kind of confidence that prevents problems (my friends in law enforcement call this "officer presence" but it applies to everyone as well).  So, if you'd like to be better respected, less prone to injury, and possibly even side-step annoying people causing problems then it's time to tune up that posture!

As we age, posture becomes less about aesthetics, and more about injury prevention and continued independence. In other words.... we should all be paying attention to our posture. I discovered something by accident at my home office and it's something you may want to replicate in some way. When I sit at the desk there's a long hall to my immediate right. At the end of the hall is a tall mirror. If I turn my head to the right I can see exactly how I'm sitting. I simply do NOT slump at the desk now and haven't for as long as I've lived here (6 years). If you need to break the habit, give the mirror trick a try. And everyone should check out Beth and Jay's article too...

Short on Time Kettlebell Workout Variations...

It's been humid... REALLY annoyingly hot and humid for this time of year.  Unfortunately I keep forgetting that. Last week a friend and I decided to go and do a favorite kettlebell challenge, the SSST (Secret Service Snatch Test) and it was so humid that it even tore up her hands which I previously thought were made of some kind of teflon material.

Quick Kettlebell Workout Ideas

As for myself, I could feel my hands start to suffer so I just took down the pace.  Stayed within the 10 minutes, but did not even nearly approach my goal of getting past 200 total snatches which I have previously done and exceeded many times. This drove me NUTS...  Fortunately the SSST was just the first 1/3 of what we were doing that day so there was plenty of time to redeem myself to myself, but it still was nagging me...

THEN I saw Phil Ross's cool post which included a neat workout structure that worked out to 200 kettlebell snatches.

Workout Wednesday with a Kettlebell Technique Tune Up, Workout and Single Kettlebell Combination!

Workout Wednesday #WorkoutWednesday

So... it's "Workout Wednesday" all around the internet... or at least that's what the popular Twitter hashtag would have us believe.  All of YOU know that we don't just work out on Wednesday, but hey... its a good enough day as any to talk about it.  And we certainly have a lot of fun things to talk about today!

First of all, if you haven't already checked out the new RKC Blog Post today from Senior RKC Steve "Coach Fury" Holiner (who is actually a really mellow dude... despite that nickname) then go do that right now by clicking here.  He's also included a neat video.  Not content to do things as they are written, I took what he had there and made it into a special workout for my small group, who like every collection of human beings (myself included) could always stand to work on and practice the kettlebell snatch. Steve uses a couple of nerdy metaphors, one of which is from the 1984 classic movie The Karate Kid.  Yes, I did jokingly say "Very good, Daniel-san!" to someone in class. And yes they did laugh. Fortunately I made sure to say this when they were NOT holding a kettlebell.  Safely first, people, safety first.

Ask GiryaGirl: I Only Have One or Two Kettlebells, What Else Can I Do? What is Your Skincare Routine?

Ask GiryaGirl

First off, there's been a TON of especially great stuff on the Dragon Door blogs these past couple weeks/months... If you haven't already, visit and bookmark the RKC Blog, the PCC Blog, and the Strong Medicine Blog for a curated steady stream of great info every week.

Q: I only have one kettlebell, it's the one I started with so it's a little light for most of the things I've been practicing... what do I do until I can order more later this month?

A: Last week's RKC blog from Josh Henkin brought up some ideas that are really great if you have or haven't already heard them.  They're extremely valuable for kettlebell instructors, enthusiasts, and especially people who like to work out at home or when they just have access to one or two kettlebells.  As we all know, a good quality kettlebell like the ones from Dragon Door will last a lifetime, but they are not cheap.  Personally, I think it's a great idea to just get one good kettlebell for a while until you're ready to step up--instead of getting a crummy cheap kettlebell that chews up your hands. Josh's article has all kinds of great ideas for when you're working with limited kettlebell resources... or even if you have nearly pairs of every size as I do, for those times when you just want to take one to the park, the beach, the lake, wherever and get a complete workout with just one kettlebell.

Some highlights from his post with some additional commentary:

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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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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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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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