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RKC Classic Kettlebells

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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  :)

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kettlebell

Pushmi-Pullyu Workout for Kettlebells and Bodyweight Exercises

Pushmi-Pullyu kettlebell and bodyweight workout

This wasn't just an excuse to make a silly graphic, I promise.

Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy kettlebells, but never compromising form. 

We started with a Primal Move warm up then went through the Trifecta from Paul Wade (good stuff -- bridge, l-sit, twist). Did a quick 20 swings with a moderate sized kettlebell the proceeded with 5 rounds of this interesting combo, resting as necessary:

  • 3 dead hang pull ups immediately followed by 3 per side kettlebell military presses

What is the kettlebell physique? What will they make you look like?!

Google Webmaster Tools told me your collective dark secret: you want to know what you'll look like if you train with kettlebells diligently over a long period of time.You may have heard enough about functional strength, athletic ability, optimum health, stamina, and fat loss, your search terms have given you all away... you want to know...

WHAT WILL YOU LOOK LIKE if you train with these barbaric looking (I like that about them) arguably heavy solid iron kettlebells?

Some Big Lessons From a Smaller Workshop--Hanging with Zach Even Esh in NJ

Decided to get out of town and have some fun, so I very recently (as in this past Saturday) met up with Amber of GiryaScope.com in Somerville, MA (Boston area) and trekked down to New Jersey to help her photograph/video one of Zach's 4 hour workshops at his decidedly underground gym.   What a fun place he has--it was about the size of the warehouse I used to have for my previous business (ecommerce/light manuf. small place) but built out in such a way that there was plenty of room for turf, kettlebells, sandbags, barbell platforms, pull up bars, seriously difficult pull up alternatives (Sorinex, you are evil for those mighty mitts thick vertical items--and it is awesome), and some fairly epic metal stall bars... and all sorts of other stuff like giant tires etc etc.   Recently I'd had the pleasure to look through Zach's upcoming book which will be coming out on Dragon Door, so I was extra jazzed to see what he was like in person and what his gym was like in real life.

A Profound Story of Transformation with Kettlebells

Susan Sloan 100lb Weight Loss with Kettlebell Success StoryRecently I had the honor of interviewing fellow Floridian, Susan Sloan.  She's now celebrating her 1 year anniversary as an RKC instructor, and considering the journey she's had to get there, this is even more significant an accomplishment than usual (it's not something just anyone can do, and the odds she has overcome make it even more impressive.)   I'll save the details for you because I'll be posting the link to the interview below, but I first met Susan in 2010 at the RKC which was held here in Orlando.  I didn't know her story at the time, only that she was working with someone who was soon to become a close friend (and one of the few other RKC-IIs here in Florida, RKC Team Leader Laurel Blackburn).    After seeing a feature on Laurel's boot camp in Tallahassee, Susan decided that it looked like something she wanted to try, and after the usual struggles and annoyances with typical gyms, Laurel's facility fit the bill. 

Through proper kettlebell training, nutritional guidance, effective goal setting and sheer determination, Susan has lost 100lbs and kept it off.  AND she's been able to help others as an RKC certified kettlebell instructor.  One of the things I really like about Susan's interview is how she shares the exact strategies she used to get through the tough times when others would have just given up.   I feel like this interview is especially important not just for people who are looking to make big changes and finally commit to a big lifestyle (and body) transformation, but it's also helpful for instructors and trainers who may be helping someone on such a big transformation.   I can't understate how important it is for instructors and trainers to really listen, empathise and UNDERSTAND what's going on with a given client.  Susan provides her perspective and how she got through it, I sincerely hope this interview helps and inspires others to lead longer and healthier lives through a smart transition to activity and improved food choices.  

It's also so important for people to address what's going on mentally with these kind of transformations, and there's nothing wrong with finding a good counselor too!   I am super proud of Susan's transformation and just thrilled she was willing to share her story.

Read Susan's complete interview here.

A Fun P.E. Inspired Outdoor Kettlebell and Bodyweight Variation for Small Groups--with VIDEO

We've been having a ton of fun occasionally using a giant soccer field for our small group workouts.   A little bit ago, I'd received a SandBell from Hyperwear and was inspired to think about "P.E. games" and related activities that might be fun to add to our workouts... Then I found my old stack of 20 orange plastic cones, and the following workout variations came about.  In the video I show the variation that we used recently which has elements of chance (a poker chip of a random color is under each cone, each color corresponds to the number of pushups we'll need to do), sprints (or active rest if necessary--you could walk or jog out to a cone), and a little bit of mental flexibility (whenever someone returns with a cone and chip, we have to stop what we are doing and knock out the required number of push ups).   Obviously you want to keep this variation to groups of 3-5... a giant group would throw off the timing to the point that it could be frustrating!  Video is below:

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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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Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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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...