Generated by All in One SEO Pro v4.9.5.2, this is an llms.txt file, used by LLMs to index the site. # GiryaGirl.com Kettlebell Fitness, Calisthenics, Food and More ## Sitemaps - [XML Sitemap](https://giryagirl.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Blog](https://giryagirl.com/blog/) - [Something Fast: Descending Ladders - a Weekday Workout & a Bodyweight Travel Workout](https://giryagirl.com/something-fast-two-quick-workouts-weekday-and-travel-workout/) - While I usually have an "all out" challenge workout planned for the weekend, during the week I usually don't have quite as much time--or I might be traveling. Here's a couple of very recent examples--both with a descending ladder . The weekend travel example is bodyweight only, it was part of my recent long weekend - [Interview Extravaganza!](https://giryagirl.com/small-update-interview-with-scott-carney-author-investigative-journalist/) - Once again, a terrible leave of abscence... I hope that none of you have had the flu this season but I got hit by a real hum-dinger of one. I had just returned home from a fantastic adventure that I wanted to tell you all about, but quickly had to put that on hold as I only had the energy to do the most basic of work stuff (to you know, keep the lights on and the rent paid). The good news is, I was still able to complete a couple of really fun interviews for Dragon Door and have saved notes from all the stuff I didn't have a chance to write up for you yet (including some super fun workouts). - [After Dragon Door, Where Do We Go From Here?](https://giryagirl.com/after-dragon-door-where-do-we-go-from-here/) - As you may or may not yet have heard, Dragon Door Publications has closed for business forever. The company that brought kettlebells into the American consciousness and which made such a huge splash with a very different approach to strength and fitness since the early 2000s is no more. It's a sad time, and frankly - [Minimalist Track Workout: Walking and Pullups](https://giryagirl.com/minimalist-track-workout-walking-and-pullups/) - All you need is a standard quarter mile running track and a pull-up bar! - [Quick Full Body Kettlebell and Calisthenics Workout](https://giryagirl.com/quick-full-body-kettlebell-and-calisthenics-workout/) - A fast set of two short circuits for a complete bodyweight and kettlebell strength workout. - [How to Cook One Pound of Lentils in an Instant Pot](https://giryagirl.com/how-to-cook-one-pound-of-lentils-in-an-instant-pot/) - How to cook one pound of dry lentils in an Instant Pot. Because lentils seem to be sold in 1 pound bags, here's finally a recipe and guidelines for cooking 1lb of lentils in an Instant Pot - [Tuna Curry Salad or Curry Chicken Salad](https://giryagirl.com/tuna-curry-salad-or-curry-chicken-salad/) - An original but royally inspired curry tuna salad recipe. An easy make ahead lunch with a lot of flavor! - [Roast Celery Root and Radishes - Low Carb Side Dish Recipe](https://giryagirl.com/roast-celery-root-and-radishes-low-carb-side-dish/) - Need a new and slightly unusual low carb roast veggie side dish? Give Roast Celery Root and Radishes a try! Includes tips for preparing celery root. - [Half and Half Part Two: A Kettlebell and Calisthenics Double Circuit Challenge](https://giryagirl.com/half-and-half-part-two-a-kettlebell-and-calisthenics-double-circuit-challenge/) - Somewhat against my better judgement, I've joined a gym. The weather is getting hot, "summer is coming" (no, I don't care about preparing to strut around on the beach, I just really hate hot weather). And the mosquitos are likely waiting for the earliest possible moment to start coverings me in welts. So, this year - [A Year of Click and Grow Indoor Gardening](https://giryagirl.com/a-year-of-click-and-grow-indoor-gardening/) - Explore a year with Click and Grow: Insights on smart indoor gardening, Click and Grow tips, and growing fresh vegetables and herbs at home. - [A New Spin on an I-Go You-Go Kettlebell Workout Challenge!](https://giryagirl.com/a-new-spin-on-an-i-go-you-go-kettlebell-workout-challenge/) - It happens to the best of us, but recently, my workout partner and I realized that we'd kind of gotten into a rut. Both of us had been managing a particularly high level of stress, so we weren't going to be hard on ourselves about it. In the bigger picture the fact that we'd kept - [PCC Blog Post (with two sample workouts), Yesterday's Cardio Grudge-Match and a Grocery Haul Video](https://giryagirl.com/featured-on-the-pcc-blog-cardio-grudge-match-gratitude-grocery-haul/) - Fantastic to be featured on the PCC blog again yesterday with an experiment that you may remember started here. I've detailed more of what happened and added two sample deload workouts. Be sure to also read the comments over there for some very fun Q+A, including a part where a top commenter over there and I have a fairly indepth discussion about signs and signals the body has when we are working on something that is neurologically intense. - [Simplicity Workout](https://giryagirl.com/simplicity-workout/) - Monday I decided to give the beginners group a mini intro to the much beloved or hated (depends on the day and who you are...?!) Sissy Challenge. They went on the moderate/light sized kettlebell side of things, but if you want to ramp up the "fun" use a heavy kettlebell for this one: Start with your favorite Joint Mobility warm up exercises- We then continued with the new form of the quick kettlebell warm up from strength coach and good friend Tim Shuman, RKC2: 10 deadlifts, 10 swings This also allowed me to do some minor form correction and a little "ok, I see we forgot a couple things over the weekend" review. - [Up for a Challenge?](https://giryagirl.com/twisted-ladder-challenge/) - My super cool friends from The EDGE Team Performance Center and Kettlebell Club in Dayton, Ohio in have started a facebook event called The Edge Sissy Test Invitational it's a fun conditioning workout test that you can do infrequently to check on your progress. No idea why it's called "sissy" because it's anything but! Here's the scoop - I did it backwards - accidentally on purpose* (choose a moderate sized kettlebell** - or one that you train with regularly) and: - [Turn Up the HEAT! Classic Challenge Revisited a Short but TOUGH Workout](https://giryagirl.com/turn-up-the-heat-classic-challenge-revisited-a-short-but-tough-workout/) - Working from home is great if you have the personality for it. I'm very grateful to have been able to have this level of autonomy for such a long time. If we want to get technical, I've been in charge of my own schedule for the past 17 years (remember, I'm 40 and all) as an entrepreneur, consultant, and fitness instructor. A great trick to have up your sleeve no matter where you work is a quick, intense, nasty little workout that will get a whole lot done in a short period of time. Kettlebells are especially suited to this kind of activity. Click here to skip down to the video version of this post! - [Hurrah Hurrah It's Track Day!](https://giryagirl.com/track-day-part-two-ballistic-madness/) - The weather was actually *NICE* out today, and it seemed like a good time as any to take a little trek down to the local running track - it's part of a city park, so everyone can use it. Given the good weather, there were all kinds of things going on - kids soccer practice, a running group, all kinds of stuff, and a friend's local bootcamp showed up as we were leaving - so it was fun to see everyone again. Last time we had a day at the track, we did a version of the infamous DOE Manmaker. Today's workout was similarly structured, but we sw - [Two Weeks of Weeknight Kettlebell Workout Challenges](https://giryagirl.com/two-weeks-of-weeknight-kettlebell-workout-challenges/) - There's been a little less travel here recently, which is not a bad thing! Granted, I did still manage to get in a couple of hotel-based workouts when I was in Michigan learning more about Fanuc robots and robot programming. Thankfully at that particular hotel they had an almost totally unused stairwell with just perfect - [Happy July 4th Everyone - Some Celebration Workout Choices!](https://giryagirl.com/4th-of-july-kettlebell-and-bodyweight-workouts-fun-celebration/) - Hope you're having a great July 4th! Got inspired to create an interesting workout with an American flag theme! In text form: 50 Kettlebell Snatches 13 Burpees 50 Bodyweight squats 13 Push ups 50 Alternating 1 arm kettlebell swings 13 hanging knee raises 50 2-hand kettlebell swings 13 V-ups, Tuck-ups, or your favorite ab exercise Also - Remember to visit our friends at WODDawg.com (sales benefit service dogs for soldiers -- also see K9sForWarriors.com) and on Facebook, they shared a cool photo of me, so we started talking about July 4th WODs. Here's one of their favorites - it's a Hero WOD, aka Murph: 3 Rounds for Time: 400m run, 21 Kettlebell Swings, 12 Burpees - [Hotel Gym (or nearly any handy gym) Travel Workout](https://giryagirl.com/hotel-gym-or-nearly-any-handy-gym-travel-workout/) - This past week I had the opportunity to learn more about programming specialized automation hardware out at Opto22 in Temecula, California. Along with the amazing weather, the hotel where I stayed had a surprisingly well equipped gym. By my definition, "well equipped" means the gym includes some type of pull up bar. In this case - [Weird Weekend Challenge Workout](https://giryagirl.com/weird-weekend-challenge-workout/) - The schedule has been over the top lately, but that's no excuse. So, I've made a few changes to my routine. If I've gotten enough rest (which has become a bigger priority), I'd do at least one, and sometimes two *nearly* all-out sessions. Since I was in Detroit early this week (where we somehow managed - [Ask GiryaGirl: I want to work out today, but have no idea what to do?! What's GTG?](https://giryagirl.com/ask-giryagirl-at-home-workout-ideas-grease-the-groove-gtg/) - Q: I want to work out, but have no idea what to do, I'm between programs or haven't decided what I really need to work on. The internet has filled my head with conflicting info and lists of 1,203 different exercises that I now feel compelled to work on RIGHT NOW! What to do?!? A Short Answer: Do some kettlebell (or even just bodyweight) get-ups!! After a bad run-in with the "cold from hell" which some have theorized was "the flu" my first workout after recovering, was single get ups - beginning with 50 bodyweight get ups done throughout the day, then adding in a couple of reasonably light kettlebell get ups with pauses, and a few kettlebell "bottoms up" thrown in there for variety. The key to this is of course impeccable form, and taking the time to make sure each get-up done is given full attention... every time I do this sort of thing, I learn something. Long Answer: Right now it's very trendy to bash mult-tasking, but I don't bash multi-tasking in all cases... if you can do it and do it well, then why not. Granted, the example below is more in the category of "very useful active rest" or "leveraging my time." I inherited a "special" habit from my Dad... and that's creating stacks of things, usually books, notes, lists, etc. I can remember as a kid carefully navigating the temporary obstacle course of books and papers which would appear in his home office if Dad was working on a particularly engrossing project. Guess what? I do it too, and will say, "Uh oh it's gotten all 'term-papery' around here" So last night I wanted to work on very strict form dead hang pull ups, which is a great opportunity for a workout that involves tidying up (putting books back in their category, evaluating to-do lists and adding items to the project management software when necessary, and generally just putting things away). - [Workout Logic: ChatGPT and AI Kettlebell Experiments (and some workouts to do)](https://giryagirl.com/workout-logic-where-chatgpt-ai-fails-and-three-workouts/) - Even if we don't run in the same social circles, recently it's hard to go a day without hearing some mention of AI tools such as ChatGPT and their implications for any given industry, subject of study, commercial enterprise, etc. Those who know me from "real life" also know that I've harped on the fact - [Black Friday / Cyber Monday 2021 Guide!](https://giryagirl.com/black-friday-cyber-monday-2021-guide/) - The GiryaGirl Black Friday Cyber Monday Guide for 2021 includes products that we use regularly and simply love. Be sure to check out the deals! - [ProLon 5-Day Fasting Mimicking Diet: Review And Experience Log](https://giryagirl.com/prolon-5-day-fasting-mimicking-diet-review-and-experience-log/) - Big thanks to L-Nutra for providing the ProLon 5-Day Fasting Mimicking Diet meal program for this sponsored post. What is ProLon? ProLon® is a 5-day meal program-in-a-box that is backed by 20 years and $36 Million in research and development. Ever since seeing this somewhat humorous article in MIT Technology Review back in 2019, I’ve - [Product Review: Click and Grow Smart Garden 27](https://giryagirl.com/product-review-click-and-grow-smart-garden-27/) - First, please understand that I have been enjoying Click and Grow Smart Gardens for now a little over two years! In that time, I've managed to grow all of the fresh herbs and most of my own salad greens. As we all know, there's this phenomenon when buying cilantro and other delicate fresh herbs - - [The Half and Half Challenge Workout (Outdoor Edition)](https://giryagirl.com/the-half-and-half-challenge-workout-outdoor-edition/) - You can probably tell by the lack of regular updates on here that my schedule has been pretty full so far with 2023. The good news is I've been continuing to work out and record those workouts to use here (along with some new recipes). Some of them are just not ready for prime time - [Friday the 13th LUCKY Kettlebell Workout!!!!](https://giryagirl.com/lucky-friday-13th-kettlebell-workout/) - Lucky Friday the 13th Kettlebell Workout! This was a fun kind of challenge for our small group today - we brought out a variety of moderate to light kettlebells (12kg, 14kg, 16kg) - in case of needing to switch up or down depending on the way the workout went. Also - don't rush through this one - take breaks and make sure that proper form is maintained. This is a great opportunity to really practice your hardstyle kettlebell swing. Get ready to get lucky (13)! Begin with your joint mobility warm up, and a few pump stretches. Then start in with: - [Fun Calisthenics Grip Training Challenges - All you need is a Pull-Up Bar and a Towel!](https://giryagirl.com/grip-training-pull-up-challenge-video-and-link-to-pcc-blog-post/) - Honored to be on the PCC Blog again today! :) Grip Strength for Greater Triumphs is my 16th post over there, and it's still always exciting. If you are visiting because of that post, then thank you very much for clicking though. There's a video below that demonstrates a drill that I hinted about in the blog post. It's a fun way to add a little bit extra grip and coordination challenge into a pull-up training session or a circuit. The idea below is best if you're already able to do 5-6 solid pull-ups as the "hard part" is more jumping up and negotiating the unusual grip, and switching around. You'll also notice that the side NOT holding on to the towel will pull harder. If you're working toward a one arm chin up, you can also add this drill into your training (using a chin up grip) and then over time grab the towel lower and lower with one hand. It gets much more difficult VERY quickly... we could even say exponentially more difficult if you have a longer towel! - [The Hanging Gardens of Babylon Workout](https://giryagirl.com/hanginggardenskettlebelltrxworkout/) - It had been a drizzly, booming in the distance messy rainy day - but the Winter Park small group was not to be deterred. Instead of our accustomed field, or the dismal and occasionally very greasy parking structure, I opted to surprise them a little by moving our workout to the left half of the rock garden under the building. You can't tell from the photo - it was much lighter and brighter out during our workout - but there is a nice wide concrete walkway behind it - that NO ONE seems to ever use. So we did. - [Wednesday's Wicked Circuits - Kettlebell and Optional TRX Workout](https://giryagirl.com/wednesday-wicked-circuit-workout-kettlebell-bodyweight-trx/) - Another drizzly day yesterday, similar to the one which inspired the Hanging Gardens of Babylon Workout some weeks ago. Which the participants really seemed to enjoy - one even requested "more workouts like that one!" For whatever reason, my group seems to like circuit workouts that require them to move through a few different "stations" We bring out a large assortment of kettlebells, a big piece of indoor-outdoor carpet (thanks, Costco!), a TRX (which is great for a mixed level group like mine, everyone can make the necessary adjustments by varying their angle, foot position, etc. - [A Fun P.E. Inspired Outdoor Kettlebell and Bodyweight Variation for Small Groups--with VIDEO](https://giryagirl.com/small-group-outdoor-workout-with-a-pe-game-flare-fun-advanced/) - 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: - [The 2023 New Year Kettlebell Workout Challenge!](https://giryagirl.com/the-2023-new-year-kettlebell-workout-challenge/) - It's time for a new new year challenge - and seeing that we're facing an odd numbered year, you know that I'll use this as an excuse for creativity. However - these are fun but challenging numbers, and I am presenting this workout as "untested" as we're trying it on New Year's Day ourselves as - [Intermediate to Advanced Kettlebell Circuit Workout From Favorite Moves!](https://giryagirl.com/kettlebell-favorites-circuit-workout-intermediate-to-advanced/) - After a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge. With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that this kettlebell workout clearly isn't for everyone--as written. Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand kettlebell swings, thirty seconds rest for the five minutes. As for the circuit itself, the kettlebell deadlifts can of course be done with any weight kettlebell you have handy which is appropriate. Also, instead of archer push ups from Convict Conditioning, you can choose whichever push up variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 push up reps per round). This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of kettlebell favorites. Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 kettlebell snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal. In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the SSST workouts we had been trying earlier this year. - [A Workout Adjusted for Chaos - and More Praise for Code Name Indestructible](https://giryagirl.com/kettlebell-bodyweight-calisthenics-workout-adjusted-for-chaos/) - I've been chatting with Mike Krivka, lately about his awesome eBook Code Name: Indestructible. If you've been wondering if Code Name: Indestructible is for you or not, I've made a simple Venn diagram for you that should clear up any confusion. Those of you who happen to meet all three conditions, then seriously... buy it before you end up like that guy in the classic David Cronenberg movie Scanners... With that in mind, I prepared one of the workouts in the book to the unique circumstances and abilites of our local kettlebell small group class. Unique circumstances meaning... it was raining on and off so we couldn't be in our usual gorgeous outdoor location, plus the fact that everyone is working to up their pull up reps. Doing multiple rounds of a combination that included 5 strict pull ups wasn't going to fly with them just yet, so here's what happened. Stay tuned at the end of the workout for the version I did at home after their class. - [A Traveling Kettlebell Workout with Variety!](https://giryagirl.com/traveling-kettlebell-bodyweight-workout-fun/) - Typically for a Friday we had a couple people missing from class - and since I am not one to mope, I saw this as a fun opportunity to do something a little different. Around the neighborhood I've found some fun places to do things like fingertip hangs, pull ups, clutch flags, etc. and what I personally like to do sometimes is to tote a moderate to light kettlebell around for a few blocks for swings, and sift in some powerful bodyweight drills ( hurrah Convict Conditioning ) too. This is also a fun thing to do at a park that has a parcourse or if it doesn't you'll need to stretch your imagination. - [Homemade Gains: A Weekday Kettlebell Workout and Some Deals Too!](https://giryagirl.com/homemade-gains-a-weekday-kettlebell-workout-and-some-deals-too/) - First the workout - and then if you wish to keep reading, there's some serious handpicked deals for you too! Definitely a fun one to get the week going strong (I'm doing most of my heavier duty workouts on Tues/Thurs then on the weekend my workout partner and I really go for a challenge!) Here's - [The Best Baked Cauliflower Rice!](https://giryagirl.com/the-best-baked-cauliflower-rice/) - Finally... the secret fool-proof method to delicious cauliflower rice! Sure, it's nice and fast on the stove top, and you may or may not have tried microwaving it... but before learning the secret (baking it) I had always been a little disappointed with cauliflower rice at home. Let's change all that - and right in - [Quick - Everything Kettlebell Workout](https://giryagirl.com/quick-everything-kettlebell-workout/) - You know your way around kettlebells... but need a quick workout? This is one to try. Full body challenge, and fast! - [Ask GiryaGirl: Convict Conditioning vs Get Strong - Which Calisthenics Program Should I Follow?](https://giryagirl.com/ask-giryagirl-which-calisthenics-program-convict-conditioning-or-get-strong/) - Which program is better? Convict Conditioning or Get Strong? Here's what to consider when choosing a calisthenics training program. - [With Great Power Comes Great Responsibility... Black Friday Guide](https://giryagirl.com/black-friday-guide-2014-fitness-kettlebells-food-supplements-hosting/) - Chances are if you're a regular reader of this website you're more than reasonably strong, tough, determined, fit, and maybe just a bit stubborn (my superpower). Those qualities make you a very dangerous person in a Black Friday madness rush situation. Seriously, you could probably injure some people and/or get arrested! Why go through all that trouble when you can get some serious Black Friday deals at home while you wear your pajamas. You can also multi task by snuggling with human and animal family members or do what I'm doing which is baking off a paleo pumpkin pie (1/4 of which is earmarked to share with a friend and training partner who is recovering from the flu). So here's a list of online places (with some featured items) having great sales, many of which I am proud to report are purveyors of products I regularly use, enjoy, eat, lift, read, review, promote etc. Hopefully you will find some enjoyable items that will help you share your passion for a healthy lifestyle with your family and friends. Besides this is much easier and infinitely more convenient than having to post bail because you headbutted someone in line, right? :) Dragon Door: Starts: 11/28/2014 at Midnight Central Ends: 11/30/2014 11:59PM Central - [These Bold Tart and Spicy Kale Chips are Extreme!](https://giryagirl.com/these-bold-tart-and-spicy-kale-chips-are-extreme/) - I tested these "x-treme" kale chips on a few people who normally would not want to be caught dead eating something as "foo foo" as kale chips. They ate them all, one even ate them in public at work, which is a big deal. Adjust the spicy heat up or down to your liking, these savory chips are all gone too soon. I've taken to making double batches now and have bought additional trays for the dehydrator. Can't wait for Dad to try these, he's always liked kale--way before it was cool. - [A Ramp Up Week - A 5 Day Workout Restart](https://giryagirl.com/a-ramp-up-week-5-day-workout-restart/) - For some of us who tend to be high energy, it's tough to take a break, even just a de-load week (or two). But it's also hard to come back. This time I chose a "little bit each day" approach that made sense for my level before the break. And it worked. Since I'd kind - [Product Review: Fré Skincare "Detox Me" Post-Workout Mask](https://giryagirl.com/product-review-fre-skincare-detox-me-post-workout-mask/) - I've loved using the Fré Skincare Detox Me mask since it first came out a few years ago. It really helps my skin recover from intense workouts in the hot spring and summer! Find out other details in my full review of the Fré Skincare Detox Me Mask here! - [Heavy Stuff.... A Workout with Laurel Blackburn RKC Level 2 at Tallahassee Kettlebells](https://giryagirl.com/beast-swings-at-tallahassee-kettlebell-more/) - Good friend and fellow RKC Level 2 Instructor, Laurel Blackburn and I had a whole lot of fun this past weekend at her gym. She'd had a HUGE week - when she donated a training session to the Tallahassee Police TAC team - they showed up and apparently so did the press, and the local news, and and... - [FINALLY a New Podcast Episode... Guest Logan Christopher and I Talk About Eating Bugs, and Why You Might Want to As Well](https://giryagirl.com/podcast-with-logan-christopher-supermanherbs-pine-pollen-ant-extract-strength-hormones/) - A new, somewhat shorter podcast episode (sorry it's been so long) just went up! If you're already subscribed on iTunes I bet its already waiting for you :). Alternately, you can listen on your computer OR subscribe via RSS on your android or other devices by clicking here. - [(Belated) Podcast with Logan Christopher Author of Mental Muscle and Owner of Lost Empire Herbs](https://giryagirl.com/podcast-special-guest-logan-christopher-lost-empire-herbs-amazon-adventure-health-and-strength/) - Embarrassed that it's taken me this long to finally get this podcast live, because it's just such a fun one! Logan Christopher and I had both presented at the 2nd annual Dragon Door Health and Strength Conference this past summer and had a lot to catch up about. Topics covered include nootropics, herbal supplements, some very wild adventures that Logan had in the Amazon while visiting and learning from native people, the mental component of training, his presentation at the conference, my presentation at the workshop, and much much more. Hope you enjoy this conversation as much as we did! You can listen using the video below, stream directly from the podcast site by clicking here. Or subscribe on iTunes or Stitcher and never miss another episode (there's two more in the works already by the way) BTW, Logan's awesome company (formerly called Super Man Herbs) is now called Lost Empire Herbs. Click here to you'll see many of the items we discuss there. Oddly enough I've actually gotten more accustomed to the Hercules formula and can offer a useful tip - don't mix it with too much water (I drink mine from a very small mason jar half full of water). AND do NOT sniff it before trying to drink it. I even hold my nose!! So much easier... its not for everyone but I like its gentle but intense and long-lasting energy boost and it seems to really help my endurance during a workout. Here's a video on demand recording of Logan's presentation and a link to his book, Mental Muscle - [Calisthenics Grip Training Review and National Mushroom Month!](https://giryagirl.com/calisthenics-grip-training-review-and-national-mushroom-month/) - While I've written a lot of posts for the PCC blog over the years, this is a simple favorite that I wanted to draw attention to again (which is to also remind me to finish writing another submission for the blog too). Grip training is so important, anyone who has worked with weights or bar based calisthenics is keenly aware of the need for a strong grip. Are you training for "all angles and surfaces"? I included several scaled drills from and adapted from CC2 in this article. Beginners can even start training their grip from a lower bar while self-spotting with their feet (be sure the bar is low enough that you can hang while keeping your feet on the ground, and knees bent. Here's an intermediate to advanced variation on pull-ups to challenge grip strength! Read on for interesting info about medicinal mushrooms from our friends at Lost Empire Herbs for National Mushroom Month! - [Kettlebell and Bodyweight Workout With Poker Chips: The House Always Wins IV](https://giryagirl.com/kettlebell-and-bodyweight-workout-with-poker-chips-the-house-always-wins-iv/) - Why Workout with Poker Chips? It's difficult to describe exactly why it's fun to do a "poker chip workout" except that there's a level of satisfaction from stacking them, plopping them back in the box with a click when a set is completed. Of course it's also nice to be able to keep track in - [Above Your Weight Class - The Kettlebell Workout](https://giryagirl.com/above-your-weight-class-the-kettlebell-workout/) - Sunday is a good day to get into a serious challenge - and today happened to also be a weird dreary "fall" day in the midst of spring. It was 50 degrees, dry, and loads of cloud cover. It looked like 6PM all day - which, odd as it sounds, is about perfect for workouts - [EMOM-A-Thon](https://giryagirl.com/emom-a-thon/) - This kettlebell workout is a set of EMOM intervals designed to hit everything at least a little. I designed it to fit into a week where the next sessions include a fair amount of bodyweight and kettlebell upper body challenges. It's fairly advanced, but can be scaled up or down to suit different fitness levels, available equipment, and available time in your schedule. - [Slacking Off on Labor Day and Musings on Conquering "Impossibility"](https://giryagirl.com/slacking-off-on-labor-day-slackline-mental-barriers-strategy-nothing-impossible/) - Happy Labor Day! Hopefully you're spending time outdoors with a grill going or some kind of related activity. It's a good excuse to get outside (weather permitting), and do something active. Yesterday and friend and I took out our slacklines and got in some practice. I've really been enjoying this challenging but oddly relaxing activity lately. It seems to fit in very well to balance out (no pun intended) some of the very high tension, maximal bodyweight and kettlebell activities too. Balance has never been a "weakness" necessarily, but it has never been something I've been particularly strong in either outside of tai chi and just basic coordination. - [The Five Dollar, Fully Portable Battling Rope Anchor Solution!](https://giryagirl.com/the-five-dollar-fully-portable-battling-rope-anchor-solution/) - This happened by accident. My workout partner and I really wanted to get the 50' 1.5" Battling rope out for part of our workout - but the ground around our usual anchor (a basketball hoop) was super mushy - and we'd tear up the grass while also getting mud all over the rope. Clearly we - [Revisiting a 300 Kettlebell and Bodyweight Workout...](https://giryagirl.com/revisiting-a-300-kettlebell-and-bodyweight-workout/) - Around 2011 or so, these "300" workouts were very very popular. It started off because everyone and their uncle's pet cat was wanting to get in on the whole "this is what those shredded actors in that 300 movie did" craze. Oddly enough, some of us found that writing a workout to include 300 meaningful reps was actually not such a bad idea after all... especially for a full-body challenge sort of thing. While the craze itself has faded, I've always kind of liked this format for a fun challenge, especially with a small group or workout partner. It's a format you'll likely see in practice once I get the Weekend Challenge thing up and running (just wait!) - [Madness Descends - A Circuit Workout for Kettlebell and Battling Rope](https://giryagirl.com/madness-descends-a-circuit-workout-for-kettlebell-and-battling-rope/) - A new advanced twisted ladder challenge for battling rope, bodyweight, kettlebells and more. Complete with a core challenge circuit at the end. Scalable up and down. - [Coconut Milk Chicken and Zucchini Noodle Alfredo](https://giryagirl.com/coconut-milk-chicken-and-zucchini-noodle-alfredo-one-dish-meal/) - PLEASE NOTE this is an estimated recipe as I just came up with it this afternoon, and will make it again so I can record the exact measurements for you. However, because I have taunted so many of you via text and on Instagram today with the photo you see to the left, I felt obligated to put the estimated version here for those who wish to try their hand (and if they come up with a nice variation, if they would please share it in the comments section below!) - [The Strange Friends Kettlebell Workout and Details on the Dragon Door Sale Page Kettlebells](https://giryagirl.com/the-strange-friends-kettlebell-workout-and-details-on-the-dragon-door-sale-page-kettlebells/) - A while back, I nicknamed a mis-matched kettlebell carry "Strange Friends". Not only are the two kettlebells used different sizes, they're also carried in different ways. It's a physical and mental challenge to say the least. I first tried it after doing a kettlebell windmill with a lighter kettlebell on top and a heavier kettlebell below. After picking both up I thought, "Huh, this would make for a weird but interesting weighted carry..." and thus "Strange Friends" was born. - [Circuit Workout for Kettlebells and Muscle Ropes -- with Mini Product Review!](https://giryagirl.com/circuit-workout-for-kettlebells-bodyweight-and-muscle-rope/) - The following post is sponsored by FitFluential LLC on behalf of Muscle Ropes. Our kettlebell small group is a tough crowd. While most of our workouts focus on kettlebell exercises and bodyweight exercises, we love to mix in some other simple tools from time to time. - [Good Mojo in the Dojo, a Kettlebell and Bodyweight Workout](https://giryagirl.com/good-mojo-in-the-dojo-kettlebell-and-bodyweight-workout-mindful-practice/) - The weather was supposed to be completely terrible - so we made plans to have the kettlebell small group class meet at the venerable martial arts hub known as East Coast Martial Arts Supply on Colonial. This store has been there forever, and recently we've begun a very nice friendship. Earlier in the week, I had a very fascinating intro to Systema lesson there and plan to continue training. The place has a great feel anyway - and lots of great books, stuff, and those super simple "Kung Fu shoes" that I always seem to need to have around.&nb - [Heavy Duty At Home: A Kettlebell and Bodyweight Workout](https://giryagirl.com/heavy-duty-at-home-a-kettlebell-and-bodyweight-workout/) - I've been working out at home or in parks for years. While this is all old hat for me, I do have a few ideas to share if you're used to a more traditional gym setting. Also, a fairly advanced kettlebell workout example. - [A Challenging Benchmark Workout Adapted From Orange Theory's DriTri](https://giryagirl.com/challenging-benchmark-workout-adapted-from-orange-theory-dritri/) - Recently, a friend in another state mentioned that they were going to participate in the Orange Theory "DriTri" which is a three part event that apparently has been happening about twice a year for some time. I had no idea. While I'm more a fan of leading group fitness than participating in group fitness, I - [Weaving ISOCHAIN Isometric Strength Training Into A Kettlebell Workout](https://giryagirl.com/weaving-isochain-isometric-strength-training-into-a-kettlebell-workout/) - While isometric strength training has been around for ages, Dragon Door's Isochain device is certainly brand new. There's only a few hundred of them out in the wild at the moment (the first round of preorders ... people who believed in the project enough to sign on as early as LAST October ... shipped out - [A Doubly Gnarly Kettlebell Workout!](https://giryagirl.com/a-doubly-gnarly-kettlebell-workout/) - This weird workout is a great excuse to get out quite a few matched pairs of kettlebells - it's also a great one to try with a workout partner (especially if they have the extra kettlebells you might need). Pool your resources and mix up the challenge! By the way, 18kg kettlebells are back in - [A Higher Volume Workout Challenge](https://giryagirl.com/a-higher-volume-workout-challenge/) - This workout is a fairly advanced smorgasbord of favorite methods. With care, good form and good judgement it can be a safe and very productive session. - [Superb Owl LVI (56) Workout Challenge with Bonus Baked Taco Bowl Recipe!](https://giryagirl.com/superb-owl-lvi-56-workout-challenge-with-bonus-baked-taco-bowl-recipe/) - *Clears throat* I mean... this is my Super Bowl LVI Workout Challenge. IYKYK* First of all, 56 is a great number for a theme workout - it's divisible by 4, and with a very usable quotient of 14. TOO FUN. For my friends who train with kettlebells and/or calisthenics who may have a 56th birthday - [Review: Sunwarrior New Active Product Line - Protein, Pre-Workout, Hydration, Creatine](https://giryagirl.com/review-sunwarrior-new-active-product-line-protein-pre-workout-hydration-creatine/) - Detailed product reviews of the new Sunwarrior Active Product Line including plant-based protein powder, pre-workout, hydration drink mix, and creatine. - [THANK YOU!](https://giryagirl.com/node-489/) - Thank you for joining the GiryaGirl.com email newsletter! Have a lot of fun exploring the site, and please let us know when you have any questions! Here are your two free ebooks - click to download and save! :) - [45th Birthday Workout - Groundhog Day Edition](https://giryagirl.com/45th-birthday-workout-groundhog-day-edition/) - A challenging 45th birthday workout featuring pullups, kettlebell snatches and more. Groundhog Day edition means doing the same thing over and over too! - [How and Why to Use EMOM Workouts](https://giryagirl.com/emom-workouts-how-and-why-to-use-them-in-your-fitness-training/) - Learn the how, why, and benefits of having EMOM workouts in your fitness and strength training toolkit. Complete with examples and guidelines. - [Revisiting The Descender Workout for Kettlebells and Bodyweight](https://giryagirl.com/revisiting-the-descender-workout-for-kettlebells-and-bodyweight/) - An updated version of The Descender, an advanced kettlebell and bodyweight workout - [Sign up for Ryland Lanagan's OG Parkour 10 Day Challenge](https://giryagirl.com/sign-up-for-ryland-lanagans-og-parkour-10-day-challenge/) - Ryland Lanagan, PCC Instructor and founder of OG Parkour has designed a new 10 day intensive for ADULT beginners - and it starts LIVE on January 24th. Sign up now! - [Very Simple Grain Free Granola](https://giryagirl.com/very-simple-grain-free-granola/) - Very simple recipe for oven-toasted grain-free granola. Ready to be modifed and personalized to use your favorite ingredients. - [The Neuro-Grips Ebook is LIVE, a Workout, and a Preview of Drone Racing in Oregon](https://giryagirl.com/the-neuro-grips-ebook-is-live-a-workout-and-a-preview-of-drone-racing-in-oregon/) - SO psyched that the ebook version of Jon Bruney's new title, The Neuro-Grip Challenge is available! (Paperback is supposed to be ready in about six weeks.) The two images above are just a couple from many cool shots that will give you all kinds of interesting exercise ideas... you should see the stuff that Rob Miller is doing in the book, too! Nearly gravity defying! You'll also notice that along with the new info on the Neuro-Grip Challenge eBook page, there are new photos on the Neuro-Grips page too and some of those are crazy fun as well. What I like most about the book is that Jon Bruney drills down into very useful wrist strength and mobility drills that are useful for all skill levels. Though the exercises in the book get super difficult, they also start from the very beginning, something I've always loved about the approach in Convict Conditioning. So, in honor of the ebook release, here's an intermediate/advanced kettlebell workout that includes a little bit of Neuro-Grip time! Below the workout is a video showing another fun but pretty difficult Neuro-Grip drill that shows you don't just have to do push-ups (which you may have gathered from the photos at the beginning of this post). - [What is the kettlebell physique? What will they make you look like?!](https://giryagirl.com/kettlebellphysique/) - 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... (don't want to read? Click here to watch/listen to a video version of this post!) WHAT WILL YOU LOOK LIKE if you train with these barbaric looking (I like that about them) arguably heavy solid iron kettlebells? - [Advanced Mash-Up Kettlebell and Bodyweight Workout](https://giryagirl.com/advanced-mash-up-kettlebell-and-bodyweight-workout/) - This is a Mash-Up of two halves of two favorite but challenging workouts - it's not for beginners, but there's a scaled version on this post too! - [Upstairs, Downstairs... a Workout for Kettlebells, Stairwell, and Bodyweight](https://giryagirl.com/upstairs-downstairs-kettlebell-stairwell-bodyweight-advanced-workout/) - This workout certainly isn't for everyone since it uses a "found staircase" I suppose a stepmill could be used for it, but part of the "fun" of the workout is self-regulating how fast you're taking the stairs, and sharing heckles with your training partner related to who has the inside or outside of the staircase.... Here in Florida we don't have many buildings with a ton of stairs, but this particular location seems to fit the bill for this workout. Also, I decided to up the "fun" factor and wear my 10lb Hyperwear weight vest (click here for exhaustive review, photos, etc.) for the first circuit... to many 10lbs might not sound like a whole lot, but I can tell you it's very sneaky, especially during the... oh wait, during all of it. Towards the end, the kettlebell swings felt like ALMOST a "break" HAHA! It was about 80 degrees and humid last night so those of you up north might not be able to relate, but starting on the 3rd round I began to sweat so much that after taking a jokingly emphatic break after the sit-outs*, I left a sweaty ear print on the ground. Yes... the outline of my ear! - [Hyperwear Hyper Vest Pro Unisex 10lb Weight Vest](https://giryagirl.com/hyperwear-hyper-vest-pro-product-review-weight-vest/) - 10% off Sale AND Free Shipping on US purchases over $49! Hyperwear sent me this incredibly cool weight vest for review, and I'm very happy to say that it has performed beyond my expectations. - [Ask GiryaGirl: Convict Conditioning for Women, Why not 1,000 swings?](https://giryagirl.com/ask-giryagirl-convict-conditioning-for-women-1000-swings/) - Last week was the NPE Mega Training seminar/workshop/event, and I was around to help out and occasionally answer questions, etc. - [New Year's Eve Workout to Send Off 2021!](https://giryagirl.com/new-years-eve-workout-to-send-off-2021/) - To say that 2021 has been an... "interesting" experience is an understatement. So, what better way to send off a strange year with a New Year's Eve Workout! There's even a few analogies - the high rep sets get grueling if you've opted to go for a moderately heavy weight (which is what we did - [Some catching up again - Paul "Coach" Wade Interview, Beginning Mace Swings](https://giryagirl.com/paul-wade-interview-on-dd-mace-swinging-video/) - I am so honored that Paul "Coach" Wade agreed to an interview for the Dragon Door website - especially considering how big a fan I am of the Convict Conditioning programs and products. SO please check out this interview with Paul "Coach" Wade RIGHT NOW. No matter who you are, or where you are in your training, you'll probably get some helpful hint from Paul. This is real world, real deal info. Please let me know what you think after reading it! :) - [A variation on the "Deep Six" Workout - practice all six RKC exercises in one compact package!](https://giryagirl.com/deep6variation/) - I absolutely love the "Deep Six" workout originally developed by Senior RKC Jon Engum, but wanted to modify it for a few of my newer clients, for our extreme climate here in Florida, and for a shorter time expendature too. Originally the Deep Six is in the following order and run for 5 rounds, you start with the right hand and keep it until the Get Up in the middle: - 5 swings - 5 snatches - 5 clean and presses - 5 front squats - 1/2 Get Up (starting from the top down - then when on the ground, you safely switch hands and Get Up - the kettlebell is now in your LEFT HAND where you complete the - 5 swings - 5 snatches - 5 clean and presses - 5 front squats - [Jack Arnow Shares a Lifetime of Body Weight Training and Here's a New PCC Workshop Video!](https://giryagirl.com/jack-arnow-interview-dragon-door-pcc-workshop-third-video-progressive-calisthenics/) - Jack Arnow is amazingly inspiring. I've had the chance to talk to him on a few occasions about one arm chin ups and other super advanced bodyweight exercises. Make sure not to miss his discussions about how Jasper Benincasa coached him through his very first one arm chin ups too! Now in his mid-60s, Jack is still going strong, teaching yoga and keeping up with his bodyweight training. Read all about it! Speaking of bodyweight exercise, here's a new PCC Workshop video -- and it's all about the candidates (aka participants) at the workshop. Do you see any of your friends? Click here for a handy list of all the upcoming PCC (Progressive Calisthenics Certification) Workshops. Not looking to become an instructor, but really want to get some of this knowledge? Here's where to find a PCC Instructor in your area! - [Kettlebell Workout: Crushing the Week](https://giryagirl.com/kettlebell-workout-crushing-the-week/) - This advanced full body kettlebell workout can definitely be scaled down or up. It's a five-round circuit workout with mobility warmup/cooldown & more. - [Video: Complete Mobility & Bodyweight Exercise Workout](https://giryagirl.com/video-complete-mobility-bodyweight-exercise-workout/) - A full 45 minute follow-along workout video with joint mobility warmup and cooldown. No equipment needed bodyweight exercise workout with timed circuits - [Pumpkin Spice Protein Smoothie Recipe (with Pumpkin!)](https://giryagirl.com/pumpkin-spice-protein-smoothie-with-pumpkin-recipe/) - After making a batch of Primal Blueprint paleo pumpkin muffins for the umpteenth time, I realized that the other half of the can of pumpkin purée would be good for another batch next week (or in a few days). Or, given that it's "pumpkin spice" season, extra canned pumpkin is a very fun smoothie ingredient. - [Primal Blueprint Cookbook - Mark Sisson](https://giryagirl.com/primalblueprintcookbook/) - Delicious, simple recipes abound in Mark Sission's Modern Classic: The Primal Blueprint Cookbook - [The Key to the Kettlebell Swing: The Hip Hinge](https://giryagirl.com/kettlebell-swing-hip-hinge-crucial-drill-how-to-video/) - No matter how much we talk about the hip hinge, revisiting it is always time well spent. In fact it's a good idea to revisit the hip hinge whenever your kettlebell swing just isn't... feeling right or if you're wondering why a weird little 5'3" 125-130lb almost-middle-aged woman with a questionable hairdo is able to swing a 106lb kettlebell. - [CK-FMS, FMS, MMA, Beyond Organic, Chia Seeds, a Simple Difficult Workout and MORE!](https://giryagirl.com/ck-fms-mma-seth-petruzelli-jt-chia-workout-videos/) - Today got off to a GREAT start when I met some friends at The Jungle MMA and Fitness here in Orlando. Seth Petruzelli, the gym owner and a pro MMA fighter and his friend, local top personal trainer JT agreed to try out the FMS (Functional Movement Screen) after I sent them a few articles about how the screen is being used by NFL teams, and pro athletes of all varieties. The super cool thing about the FMS is that really anyone can benefit from finding imbalances or shortcomings in their movement patterns. - [Neuro-Grips Are Back! (Here's some tips and workouts which use them)](https://giryagirl.com/neuro-grips-are-back-heres-some-tips-and-workouts-which-use-them/) - Dragon Door Neuro-Grips are back in stock and shipping, here are some of my favorite ideas, videos, and training tips for Neuro-Grip exercises. - [Favorite Double Kettlebell Workouts to Celebrate the 14kg Kettlebell Flash Sale!](https://giryagirl.com/favorite-double-kettlebell-workouts-to-celebrate-the-14kg-kettlebell-flash-sale/) - Want to try double kettlebell workouts and exercises? Here's a few technique tips and 14kg kettlebells are on sale at Dragon Door, so get to it! - [Kettlebell Double Trouble Combo Two Ways](https://giryagirl.com/kettlebell-complex-two-ways-with-fan-bike-assault-bike-burnout-and-pullups/) - Once again, I wrote a workout for an intermediate client, then felt the need to write a version of it specific to my own needs. I'll present both of them to you here. I can't get over how much fun it is to train outside with kettlebells and rocks.* While I ended up doing my version of the workout indoors (it's been getting dark so early... and it's easy to lose the kettlebells on the ground out there and create tripping hazards), this particular client was lucky enough to be able to schedule the session during the few hours of daytime that work for both of us. You'll see that we're working on different things as expected. - [Double Kettlebell Drills, Grip Ball Farmer's Carries and a Tasty Prize!](https://giryagirl.com/kettlebell-and-strongergrip-grip-ball-workout/) - Thanks to StrongerGrip.com I am now the proud owner of several fun new things. One of which is a set of the very interesting and multi-useful Grip Balls. They are steel with a heavy duty hook welded on. Last night I hooked them onto a pull up bar and was getting QUITE the challenge. They can also be used for some seriously challenging farmers walks (as pictured by my eerily disembodied forearm on the left there). You can also use them to make your hands look like those lion claw feet on antique tubs or chairlegs to impress your soon-to-be-bewildered friends. - [Grassfed Beef London Broil Obsession and Recipe](https://giryagirl.com/grassfed-beef-london-broil-obsession-and-recipe/) - London broil is a very simple and delicious way to enjoy grassfed beef. Check out this easy recipe, perfect for weeknights and leftovers. - [Product Review: Dragon Door Kettlebells](https://giryagirl.com/dragondoorkettlebellsreview/) - They keep getting better and better, honestly - the ones which were at the Orlando RKC had a really nice finish on them, no need for sanding or dremel grinding - which was very good considering I had left such tools at home. I remember thinking how much I liked the one that I used for the snatch test, and how the handle was smooth and perfectly shaped to travel around the hand unimpeded. This principle followed suit with the smallest to the largest ones - the ratio maintained. And maybe I've lost my mind, but I think they have a balanced aesthetic, and are visually appealing. Can you say that for your treadmill? - [Three No-Equipment Bodyweight Only Travel Workouts for When You're On the Road!](https://giryagirl.com/three-no-equipment-workouts-for-when-youre-on-the-road/) - Here are my tips and tricks for working out while traveling, a few minimalist but challenging examples of bodyweight workouts, and how to design your own winning travel workouts. - [Japanese Steakhouse Inspired Ginger Salad Dressing Recipe](https://giryagirl.com/japanese-steakhouse-inspired-ginger-salad-dressing-or-marinade/) - Do you love that ginger salad dressing served at Japanese Steakhouse style restaurants? Check out my Japanese Steakhouse Ginger Salad Dressing Recipe! It's low carb and extra gingery too for instantly tasty salads, marinades and more. - [Women's Clothing, Body Image, Obnoxious Media Issues, Cultural Ideals and other BS](https://giryagirl.com/real-women-body-image-ideals/) - It's sometimes hard for me to talk about this stuff without sounding like a ranting conspiracy theorist, or triggering very emotional discussions - which sometimes are frankly painful to watch as they unfold on the internet. There is/was a photo circulating around Facebook the other day (imagine that!) and the photo itself was very cool - featuring an attractive 'plus sized' model in a artistic nude. What was uncool was the giant, babbling caption someone had attached to it - which was probably meant to be a positive body statement, but - typically - contained a bit of a backhand to anyone who didn't fit their particular feminine ideal. The other thing that drove me - [The Cal Poly Hip Flow Mobility Routine / Warm-Up with Follow Along Video](https://giryagirl.com/exploring-the-cal-poly-hip-flow-mobility-routine-warm-up/) - Try the Cal Poly Hip Flow Mobility sequence routine with a follow along video. I learned this powerful warmup from Master RKC Chris Holder at the San Jose RKC Workshop - [400 Kettlebell Swings Workout](https://giryagirl.com/400-kettlebell-swings-workout/) - Even a high rep kettlebell swing workout like this that can be scaled in the moment. We find that workouts like this are useful at the end of a stressful week. - [A Less Sweet Recipe Riff on the Whole Foods "Detox Salad"](https://giryagirl.com/a-less-sweet-riff-on-the-whole-foods-detox-salad/) - Here's my make-ahead, nutrition-packed recipe as inspired by Whole Foods Market's Detox Salad. It has lower sugar but plenty of brassica vegetables and oodles of flavor. - [Advanced Birthday Kettlebell Workout: 44!](https://giryagirl.com/advanced-birthday-kettlebell-workout-44/) - Birthday kettlebell workouts can also be scaled up or down simply by choosing heavier or lighter kettlebells. I'm fortunate that the 24kg is my go-to for random sets of 10-25 swings normally, because this allows me to get fancy with the kettlebell sizes of 20kg and 24kg also adding up to a snappy 44. Is it required? Absolutely not. Is it fun? YES. - [How To Make Your Own Paleo Bowl Meal Recipe (Infographic!)](https://giryagirl.com/make-your-own-paleo-bowl-meal-recipe-infographic/) - I've been meaning to make this tasty chart for a while now, and it's just a starting point to give you ideas of how to make your own delicious meal-in-a-bowls! There's nothing particularly earth-shattering about this little chart, but its purpose is to give you some ideas about how to use some foods you may already have, or which you have been thinking about trying. - [Kettlebell Training: a Moment to Learn, a Lifetime to Master](https://giryagirl.com/kettlebell-training-a-moment-to-learn-a-lifetime-to-master/) - If you are a kettlebell beginner, GREAT, you need the basics! If you're a long time kettlebell enthusiast, you also need the basics! If you're an instructor, you need the basics! - [The Handle Diameter Measurement of Nearly Every Dragon Door Kettlebell](https://giryagirl.com/the-handle-diameter-measurement-of-nearly-every-dragon-door-kettlebell/) - Ever wanted to know the approximate Dragon Door kettlebell handle diameter? Here are the measurements in mm and inches for nearly their entire product range. - [A Kettlebell Workout for Really Getting Into It, or Getting BACK to it!](https://giryagirl.com/a-kettlebell-workout-for-really-getting-into-it-or-getting-back-to-it/) - I've been sharing full body kettlebell workouts on Sunday with fellow fitness maniacs. Here's the intermediate/advanced kettlebell workout from Sunday with modifications. - [A Carousel Workout - for Kettlebell and Bodyweight exercises](https://giryagirl.com/kettlebell-and-bodyweight-carousel-workout/) - More affectionately nicknamed the "Carousel of Carnage" by our "knack for nicknames" guy at kettlebell small group, this circuit of stations presented some interesting challenges in the un-relenting Florida heat yesterday evening. In addition to bringing some ideas from various other related projects to the mix, I also brought the grip balls from StrongerGrip.com to further mix things up a little. The hooks are a little on the small side for some kettlebell handles - we used them with the thin handle "women's" 16kg kettlebells from Dragon Door (which I love btw - they are perfect - [Dragging Heavy Things Around with RKC Level 2 Laurel Blackburn](https://giryagirl.com/tallahassee-kettlebells-visit-day-one/) - I spent this past weekend at Tallahassee Kettlebells with the only other female RKC Level 2 in the state of Florida, Laurel Blackburn. It was pretty darned intense. We kept joking that she tried to kill us both with this sled dragging experiment and Florida would have found itself down to only 3 out of 5 RKC2s... Thankfully we survived.... and talked form, strategy, business, life, strength, etc. - [Whew! So Much Going On! Here's a Recipe and a Workout](https://giryagirl.com/whole-foods-detox-salad-my-way-video-and-all-out-power-strength-workout/) - Q: "When do you sleep?" A: "That's classified." I was way too excited about these ingredients at 1AM while making this video... - [3 Tips for Swinging HEAVY Kettlebells From Someone Light](https://giryagirl.com/3-tips-for-swinging-very-heavy-kettlebells/) - So, you think you have a pretty decent "handle" on the kettlebell swing, or if not, don't go heavy yet. However, when we THINK we have a good grasp of the swing with our usual kettlebell, grabbing a heavier one can make it feel like a whole new challenge. OR... more likely it just decides to show you everything you might be doing wrong. While I don't mind swinging with light or moderate kettlebells on occasion, it's always with the same mental intention as a heavy one. Light swings almost become a kind of isometric and timing exercise in an abstract sense. I ran into this idea just the other day while demonstrating a part of the swing at an intro session - the kettlebell was so light that I had to really concentrate to make it "look right" and "feel right" as a demo. It was an extreme example of swinging something light like it is heavy. - [Podcast Ep 32: Kettlebells, Convict Conditioning, Context & Empathy with Rob Langdon: Author of The Seventh Circle](https://giryagirl.com/giryagirl-official-podcast-episode-32-kettlebells-convict-conditioning-context-empathy-rob-langdon-the-seventh-circle/) - This week’s episode features a conversation with Rob Langdon, Author of The Seventh Circle: a Former Australian Soldier’s Extraordinary Story of Surviving Seven Years in Afghanistan’s Most Notorious Prison. I interviewed him for Dragon Door and this episode features a conversion that expands on the interview and explores some interesting ideas that may surprise you (Kettlebells, Convict Conditioning, Context, and Empathy?!) This episode also includes upcoming events, the question of the week, workout tip of the week, a book of the week, and of course some extra surprises. - [Organic Beef Jerky Trail Mix Exotica](https://giryagirl.com/beyond-organic-beef-jerky-trail-mix-exotica/) - An unusual trail mix which began as an attempt to solve a problem, and which ended up becoming a nutritiously dense favorite that I have to store away from my desk or ALL of it will be eaten at once. A simple 3 ingredient idea with an exotic flair which I hope inspires you to make your own variations! - [Simple But Challenging Kettlebell and Sandbag Power Workout](https://giryagirl.com/simple-but-challenging-kettlebell-and-sandbag-power-workout/) - This challenge workout is all about power generation, and should only be considered by intermediate-advanced or advanced kettlebell users. Form with swings and snatches should be solid, and a set of 10 pushups should be incredibly easy. - [Ask GiryaGirl: How Large are the Diameters of Dragon Door Kettlebells and How to Cook 1lb of Lentils in an Instant Pot](https://giryagirl.com/ask-giryagirl-how-large-are-the-diameters-of-dragon-door-kettlebells-and-how-to-cook-1lb-of-lentils-in-an-instant-pot/) - Links to both 'AskGiryaGirl' Answers: how to cook 1lb of lentils in an Instant Pot and Dragon Door kettlebell handle diameters measured - [The Final 290 Swings Workout of a 10k Kettlebell Swings Challenge](https://giryagirl.com/the-final-290-swings-workout-of-a-10k-kettlebell-swings-challenge/) - Here's the Sunday Challenge workout from 3/14/2021 where we completed the last 290 swings of her 80,000 total of the 10,000 Kettlebell Swings Challenge together - [Product Review Affitnity One Shoulder Top - Stylish Workout Wear](https://giryagirl.com/product-review-affitnity-one-shoulder-top-unique-workout-wear-supplex/) - After connecting with Affitnity's owner, Zeudy on Twitter we met up for coffee (by a coincidence we seem to be in a similar enough area of town!) She's incredibly cool and we had a great time talking about our favorite workouts and who inspires us in fitness. Zeudy's designs are EVERYWHERE--worn by fitness models in all market segments. You'll see them all over the place including everything from mainstream fitness magazines to extreme bodybuilding. Uber controversial "fit mom" was even wearing a shorts and crop top set from Affitnity. Once you see the clothing in person you'll understand how - [Horseradish Cauliflower Mash, With or Without an Instant Pot and Immersion Blender!](https://giryagirl.com/horseradish-cauliflower-mash-with-or-without-an-instant-pot-and-immersion-blender/) - Easy and fast low carb horseradish cauliflower mash recipe, instructions for Instant Pot and immersion blender, but not requiring this special equipment. - [Monkey Bar Monday and Outdoor Flow State Fun with Slacklining](https://giryagirl.com/monkey-bar-monday-and-outdoor-flow-state-fun-with-slacklining/) - Happy ‪MonkeyBarMonday‬ everyone! For some of you who have seen the preview on Instagram, here's the whole thing... including the spiders obstacle. While I am not in the least bit afraid of spiders (and at one point had about seven pet tarantulas) I am not about to just shove my hand through a spiderweb with the spider sitting in it looking right at me. HAHAHA! Also after a hectic (but productive) week, I spent a fair amount of time slacklining. It's been a while since I have, mainly due to time and mostly due to nasty weather as rain and muddy ground is not conducive to a good time for Slacklining. - [Simple Circuit Workouts for Complex Times](https://giryagirl.com/simple-circuit-workouts-for-complex-times/) - Around this time last year, I was preparing to travel to San Jose / Los Gatos for an RKC Workshop with Dr. Chris Holder. Grateful to have not only made that trip, but that I had gotten so much out of it. At that time I thought we might have to endure a short shut - [New Courses and Programs From Our Parent Company](https://giryagirl.com/new-courses-and-programs-from-our-parent-company/) - More workouts coming this week, but I wanted to point out some interesting new items you might be interested in. The parent company of GiryaGirl.com has helped to launch a variety of online courses very recently. Some of these topics may interest you very much! :) Looking for kettlebell and bodyweight online courses? They're on - [Ask GiryaGirl: How Do You Roast Vegetables?!](https://giryagirl.com/vegetableroastingguide/) - "How do you roast vegetables?" Immediately thinking of roasting about 5 different veggies off the top of my head I reply "which ones?!?!" then think of how it would be cool to write a general guide to roasting vegetables... - [Happy New Year - Looking Forward in 2021](https://giryagirl.com/happy-new-year-looking-forward-in-2021/) - While it can be easy to dismiss 2020 as a rough, challenging, and maybe even "bad" year, I wanted to call some attention to some positive things that happened all along the way. It is difficult to remember that this time last year I was hanging out with friends in Rhode Island, having come up - [RKC Workshop Photo Gallery: San Jose / Los Gatos Early March 2020](https://giryagirl.com/rkc-workshop-photo-gallery-san-jose-los-gatos-early-march-2020/) - Here's a few photos from the RKC Workshop we had back in very early March 2020 in Los Gatos / San Jose, California. I'm so grateful to have been able to attend and assist at this fantastic RKC Workshop with Master RKC Dr. Chris Holder! Click here to try the Cal Poly Hip Flow mobility - [RKC vs HKC, Adrienne's Weird Hair, Bacon](https://giryagirl.com/rkcvshkchairdobacon/) - 1. What's the difference between an RKC and HKC certification? The RKC (Russian Kettlebell Challenge) is the gold standard kettlebell certification from Dragon Door - this very difficult but extremely rewarding 3 day workshop requires a lot of preparation, physical and mental tests, not to mention a good deal of strength and endurance. The 6 core RKC exercises (swing, clean, press, front squat, snatch, get up) plus many related drills and corrective drills are covered in detail - a marketing lecture and other extremely useful talks are also given. You also receive the RKC Manual which is kept handy here at GiryaGirl HQ since I reference it at least every other day - it really is that useful. - [Primal Meatball Sub: A Low Carb Squash Recipe Concept That Will Hopefully Give YOU More Ideas!](https://giryagirl.com/primal-meatball-sub-delicata-squash/) - Check out this easy recipe for a winter squash alternative (delicata squash) for bread free low carb meatball subs or other baked stuffed squash treats. - [The Fountain of Youth?!](https://giryagirl.com/stayingyoungtips/) - My 34th birthday is approaching rapidly this week. In fact, I was expressing some excitement after one of my boot camp classes in that there would be a special "birthday workout" for them based around the number. Apparently, unbeknown to me, there has been intense speculation among a few boot campers as to my actual age. (Just ask me, ladies, it's all good - seriously, its just a number, I don't care!). AND their guesses were far far faaaaaar younger than I am. Which was flattering, interesting, and well, explains why I got carded for buying a regrettable white wine for cooking escargots (recipe forthcoming) the other day. That being said, the video clip below has inspired me to share some of my "secrets" - [What Does $94 Get You At Lake Meadow Farms?](https://giryagirl.com/lake-meadow-farms-and-healthy-skoop-haul-video/) - Did I mention I really REALLY like duck eggs? Had WAAAAAAAY too much fun this morning at Lake Meadow Farms here in Central Florida. They had twelve adorable baby goats running around that we had a good laugh at before going in to do some serious food shopping. Not to mention there was also an adult goat who REALLY REALLY wanted to be on Instagram, even though she did have her moment of fame, it wasn't enough and she actually smacked one of those cute little baby goats out of the way! (glad they're tough at any age... geez) - [How to Adjust the Audio Volume on the Dragon Door Isochain!](https://giryagirl.com/how-to-adjust-the-audio-volume-on-the-dragon-door-isochain/) - In some cases people have figured this out by accident, and I wish the instructions in the sheet that shipped with the units was more detailed - but here's a little video showing exactly what to do to change the audio volume level on your Dragon Door Isochain - I've also written it out below - [Grosche Oasis Bottle: Get an AWESOME workout and adventure companion, free shipping and do a WORLD of good!](https://giryagirl.com/grosche-oasis-insulated-infuser-water-bottle-safe-water-project-free-shipping-save-10percent/) - A few months ago I heard about the Grosche Oasis water bottle and their safe water campaign. Right away, I knew I wanted to get in on the the action. I’m super proud to be involved with the Grosche Oasis product and safe water campaign! This insulated infuser bottle isn’t just an awesome, rugged, workout and daily adventure - [GiryaGirl.com 2019 Black Friday Deals Guide!](https://giryagirl.com/giryagirl-com-2019-black-friday-deals-guide/) - I feel like it's been ages since we've made a Black Friday Guide, but in the meantime and between an insane amount of exciting projects, I've managed to get involved with some really cool new companies with products I LOVE and am happy to tell you all about - Some of these deals are on - [New Book From Paul Wade, Memorial Day Murph Workout and WODDawg.com](https://giryagirl.com/c-mass-ebook_debut-memorial-day-murph-workout-woddawg-shirts/) - First off, super excited that Dragon Door has released (only in eBook form for now, but the paperback will be coming soon!) a brand new book from Paul Wade of Convict Conditioning fame: C-Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training. On the cover you'll probably recognize our pals, Al and Danny Kavadlo, as you'll also see them throughout the next info-packed 130 pages. The book features a lot of fun photos too -- from bodyweight strength greats of the past, to photos from PCC workshop - [Instant Pot Spaghetti Squash: Slacker Method!](https://giryagirl.com/instant-pot-spaghetti-squash-slacker-method/) - Just the facts you need to quickly prepare ready-to-eat (or ready to put in meal prep containers) spaghetti squash in the Instant Pot! Each step is completely explained as well as possible. Enjoy this quick favorite for everyday or meal prep. Spaghetti Squash in the Instant Pot! VERY basic instructions for spaghetti squash preparation using - [Ask GiryaGirl: Bent Press Issues](https://giryagirl.com/ask-giryagirl-bent-press-issues/) - The Bent Press can be a great exercise if performed correctly, and there's a couple of different ways to do it (more squat-focused vs more windmill-focused) depending on your current level of mobility, body shape, etc. In all cases though, it shouldn't be causing back pain. - [Ask GiryaGirl: How Often Should I Train With Kettlebells? Workouts VS Practice?](https://giryagirl.com/ask-giryagirl-how-often-should-i-train-with-kettlebells-workouts-vs-practice/) - Great questions this week! Q: How often (as in sessions per week) would you suggest training with kettlebells? A: Kettlebell training can be effective with a variety of training frequencies, but what's best will depend on what your goals and your fitness level. Generally speaking, to improve overall fitness or strength, a serious session 2-3 - [Do the WORK: A Simple But Challenging Kettlebell Workout](https://giryagirl.com/do-the-work-a-simple-but-challenging-kettlebell-workout/) - This workout gives the opportunity for a whole lot of quality work with just a few simple kettlebell moves... - [Keep Learning, Stay Curious](https://giryagirl.com/keep-learning-stay-curious/) - First off... new workouts coming soon (I've been doing them and writing them for others but unfortunately having enough time to share them here) That will change AND soon we'll have workouts coming in a whole new form (still posting them as always, but adding a cool new product/project for you). Anyway here's some thoughts! - [Two Variations Of One Intermediate-Advanced Kettlebell Workout](https://giryagirl.com/two-variations-of-one-intermediate-advanced-kettlebell-workout/) - It's almost funny how often this happens: I write a client workout then realize how fun it sounds... and then I write a modified version that's more specifically aligned with what I'm working on/towards. Here's a very recent example of that exact scenario - and the best part? I get to share two workouts with - [Raw Cauliflower Low Carb Tabouli Inspired Salad](https://giryagirl.com/raw-cauliflower-low-carb-tabouli-inspired-salad/) - A low carb, raw, and tasty version of a tabouli inspired salad! - [Einstürzende Neubauten's Shrimp Scampi Recipe (Adapted)](https://giryagirl.com/einsturzende-neubauten-shrimp-scampi-adapted/) - Surprising flavors from this recipe adapted from the liner notes of a music cd! - [The 47 Challenge (Friend's Birthday Workout)](https://giryagirl.com/the-47-challenge-friends-birthday-workout/) - Something I've loved to do for ages - for myself and for clients is create a "birthday workout". Now... as we've all gotten older this has become more challenging. It's a good thing we've been using all this time to TRAIN and practice our technique. Odd number ages always present an interesting challenge too - - [Keto English Muffins, Crumpets, or Breakfast Sandwich Buns](https://giryagirl.com/keto-low-carb-crumpets-english-muffins-breakfast-sandwich-buns/) - Simple and fast low carb (keto actually) alternative to crumpets or English muffins. 3 net carbs for the entire recipe. ...and I tend to eat the whole recipe... - [Portion control says what?](https://giryagirl.com/node-249/) - This question is directed at Adrienne, but anybody is more than welcome to jump in! To what extent, if at all, do you concern yourself with portion sizes or caloric density when you eat? From the sounds of things, for as small as you are, you eat pretty hearty (which is awesome). I'm curious, because I'm hoping to find a way to not be hungry all the time. I'm lean, but I say 'no' to myself a lot- I have an appetite, which if unleashed, would be the grocery store equivalent of the apocalypse. [I follow low-carb/primal type eating habits, but I still don't dare eat til I'm full >.>] - [We Don't Need No Steeeeenking Nooodles!!! Day 2 of Squash Week!](https://giryagirl.com/spaghetti-squash-noodle-alternative/) - Ok - after trying all kinds of things over the years with squashes - (Discovery Channel has Shark Week, I am declaring this week to be SQUASH WEEK here at GiryaGirl.com !!), last night in an odd moment I saw that the organic spaghetti squash I had stashed on top of the fridge was ripe for conquest. Erm, I mean... there was this kinda... not so good looking little spot on it - and well, it was time to do something about it and get it into usable form asap. Years ago I used to just poke holes in spaghetti squash with a fork and microwave it - the texture usually turned out pretty ok with next to zero clean up. - [Simple "Spaghetti" Zoodles (Zucchini noodles) and Grassfed Beef Meat Sauce](https://giryagirl.com/weekday-grassfed-ground-beef-sauce-and-zucchini-noodles-zoodles/) - This is a simple favorite that I've eaten regularly for the past few years. Really easy to make and just a few ingredients, it's a great weeknight treat. You can fancy it up with some optional additions, but it's great the way it is. Be sure to click through and check out the optional additions, too! Read More... - [Bizarre But Useful Kettlebell Workout: The Puppy and the Beast v2.0](https://giryagirl.com/kettlebell-beast-and-puppy-workout-extreme-strange-fun-circuit/) - Tested this one with an advanced friend... it's actually the 2nd version and I like it the best so far. We had a couple of odd social type interruptions but overall it went very well (and it got rid of my headache). Also, I have now seen in public doing swings with both the smallest kettlebell and the largest kettlebell that Dragon Door makes... hence the name of the workout, as we've nicknamed the 10lb micro-kettlebell the "puppy" since the 48kg, 106lb kettlebell is officially called the Beast. This workout has a portion that is a really interesting brain-twister where you perform swings with a VERY light kettlebell then a very heavy one... its one of those where you are learning something which is not always easily expressed in words, but that you can feel happen. - [Hanging with Josh Hillis... Hanging Pull Up Bar Complexes, and more!](https://giryagirl.com/josh-hillis-blog-pull-up-bar-hang-complexes-article/) - Josh Hillis, fellow RKC, fat loss expert, author of the 21-Day Kettlebell Swing Challenge (of which some of you have done!), the System Six Easy Fat Loss Program (Review here, Q&A discussion here), is also a super cool guy! He's very active on twitter and facebook, so look him up - especially if you're using one of his programs - I've been witness to, and participant in many lively and motivating discussions with Josh and the people using his programs. It's all a ton of fun. Anyhow, check out his blog, there are some amusing celebrity workouts, tons of tips, ideas and pointers for getting the fitness results you want. And it's not all about fat loss either, even though that's the title of his blog (Lose Stubborn Fat) - it's great stuff and you should go read/bookmark it: https://joshsgarage.typepad.com - [Stress Buster: A Two-Part Workout For Kettlebells, Sandbag, and Pull Up Bar](https://giryagirl.com/two-part-workout-kettlebell-sandbag-strength-and-cardio-stressbuster/) - Still finding the time to tell you about the adventures of the past few weeks (wow this is getting embarrassing!!!) BUT in the mean time I'll share with you a really fun workout from last week. It was first intended as a stand alone for home, then a friend wanted to meet up and just blow off some steam after work with a little "cardio". Put together this combo is a neat collection of strength/skill practice then a slightly SSST-inspired cardio "finisher". Either piece can be a workout on its own, but it was a fun thing to do together. It's very adjustable depending on what weights are chosen and which pull-up, push-up variations are used. I chose standard pull ups (with the low rep range it was another good opportunity to practice the very high pull ups I've been into lately... there's a devious plan for those btw), and standard push-ups (very strict with feet together). I used a lighter Ultimate Sandbag (the Power shell) since when I use the bigger/heavier one I tend to like to flop it on the floor for that satisfying thump sound... not always appreciated by downstairs neighbors... The kettlebell used for the low rep swings/squats was the 22kg I tend to keep by the couch. For the cardio portion, I walked down to my friend's house and we did that part outdoors. We used her 12kg kettlebell and 25lb Power Ultimate Sandbag -- more about that later. At home, I started with 5 rounds of the following with as little rest as possible: - [Newsflash! We Interrupt this Website for the Best Kind of Bonkers!](https://giryagirl.com/strongergrip-leviathan-mace-limited-edition-ryan-pitts-water-filled-mace-extreme-fitness-grip/) - If you've been reading my site for any amount of time you know I'm into mace training and that I'm a huge fan of Ryan Pitts of StrongerGrip's awesome creativity and craftsmanship. FYI he is also like me, a bit bonkers--but in a good way. This new waterfilled mace--Leviathan Mace Limited Edition--he just introduced is just too epic for me not to share here. If I didn't think I'd scrape it on the ground when trying to do "10 and 2s" with it I'd order up one the next time I had the $ laying around... It's huge, it's crazy, it' beautiful. - [Podcast Week? I'm a Guest on the Hammer Shed Podcast & Look What You Can Do with the New Pull Up Bar!!](https://giryagirl.com/hammer-shed-podcast-guest-and-human-flag-training-on-the-dragon-door-bodyweight-master-free-standing-pull-up-bar/) - Hurrah! I was a guest on the Hammer Shed Podcast recently, and it looks like the page updated today! Click here to listen and check it out - it's interesting to be the guest instead of the host, and requires actually being mindful to not snap into "host mode" and start asking the questions... caught myself a couple times, but it seems to have ended up just fine :) There's a lot of great episodes over there in fact, with people you may already know! Bret Hamilton, who was hosting the Hammer Shed Podcast that day is also a PCC Instructor, along with his awesome wife, Megan Hamilton. - [A Little Bit of Everything Kettlebell Workout](https://giryagirl.com/a-little-bit-of-everything-kettlebell-workout/) - Safe to say, it's "been a week" for most of us. And while I have very little to complain about in the day to day, managing mental fatigue, staying upbeat, etc. is a but more challenging than before. In response, the workouts I've been doing (and leading) have become simpler. One thing that initially attracted - [Ask GiryaGirl.com How To Get Dragon Door Kettlebells in 2020? Here's TWO Ways!](https://giryagirl.com/ask-giryagirl-com-how-to-get-dragon-door-kettlebells-in-2020-heres-two-ways/) - First of all - Dragon Door has started a pre-order (yep, that's me on the page) for three of their most popular sizes: 12kg, 16kg, and 24kg View this post on Instagram Look how happy you will be if you pre-order two! Fun to be featured with this promotion :) I added a - [We've Got Kettlebells...](https://giryagirl.com/weve-got-kettlebells/) - Must admit, I'm a bit nervous about this - considering that everyone seems to be sold out. Many weeks ago, in a time that feels like a whole different planet, I bought a ton of kettlebells from a good friend and former Dragon Door distributor. I paid more than cost, and then I paid to - [Ask GiryaGirl: Thanksgiving, Anywhere Workouts... and a Few Random Ones...](https://giryagirl.com/ask-giryagirl-thanksgiving-2014-workouts-anywhere-random-questions/) - While Thanksgiving is tomorrow, some of this Q+A may be a little on the "late" side but maybe not! Q: What are you cooking or sharing for Thanksgiving? - [The Extreme Value of Delicious Delivered Organic Fruits and Vegetables With Unpacking VIDEO!](https://giryagirl.com/value-of-organic-produce-delivery-unpacking-video-space-girl-organics/) - My main arguments against planning out meals too far in advance, or buying meal plans from others are: I change my mind a lot, and my best meals (that result in shared recipes) are nearly spontaneous. Don't tell ME what to eat. I often take advantage of seasonal (read "on sale") organic foods. While I can certainly see the value in diet-specific or contest prep (if that's your sport and your goal) meal plans--those things that have each meal scheduled out with a shopping list--I'm too much of a black sheep to go along with it. Often the flavor profile is different than what I crave or might not fit the odd region of Florida. The other issue is, let's say organic bok choy is on sale and it looks good. You're darn skippy I'm buying and eating that TONIGHT. I also love to work around "obstacles" and once again having to make due or be creative has led to some of the recipes people love the most. Though, at the end of the day, if you have perfectly ripe fresh organic fruits and vegetables at your disposal, the easiest and tastiest low-fuss meals can be made with them and simply preparing them with a high quality olive or coconut oil, sea salt, and fresh black pepper. I'll add high quality meat and or eggs to most dishes too, but have not really had the need to run out to buy exotic baking alternatives etc. etc. You get the idea. Having our "Ultimate Publix" closed for remodeling/rebuilding/whatever-weirdness-they-are-doing-over-there has made me drive a little farther for reliable access to organic fresh veggies. And since that's an absolute MUST in my world, finding something like Space Girl Organics is that much more important. Don't be a silly skeptic like me and have it take receiving a delivery for a friend to convince you of the value of a program like this. (Start googling to find something similar near you if you're not in East Central Florida) Anyway... here's an unpacking video I made just a few minutes ago while digging through my friend's order. After seeing the incredible delicious quality and the careful care that had gone into this order, I was so convinced that I signed up for their program immediately. I also shared some very simple solutions for the green beans and my special gift she ordered for me!!!!! Are you in the generally East area of Central Florida? (or even if you aren't sure, it's worthwhile to check... the first thing they ask is your zipcode) Then check out Space Girl Organics, - [What is a Kiwi Berry? Another Delivery From Space Girl Organics ( CFL Organics ) and a Simple Intense Workout](https://giryagirl.com/organic-food-haul-intense-kettlebell-and-bodyweight-workout-kiwi-berries/) - MMMMMMMM Wednesdays are delicious! Thanks to Space Girl Organics! Here's what arrived today and if you are curious as to what a "kiwi berry" is, that is explained in detail (with two of them cut in half as well) What do I plan to do with all these vegetables? I tell you exactly what in the video above! The recipes mentioned are listed below -- along with a fun little workout too... - [Video A Go Go! Two Exercise Tutorial Videos (bodyweight rows, floor wipers) and Organic Vegetable Unpacking!](https://giryagirl.com/video-round-up-bodyweight-rows-floor-wipers-ab-exercise-organic-food-unboxing/) - VIDEO ROUND-UP!! I would have called this "Videodrome" but there's no Debbie Harry involved, and thankfully no "David Cronenberg style movie events" have taken place. - [Video Double Feature! Mini Ask Girya Girl and Space Girl Organics Delivery Unboxing... Plus Meal Ideas and a Workout!](https://giryagirl.com/video-double-feature-how-fitness-supports-not-detracts-from-your-life-organic-unboxing/) - Happy Wednesday! If you're dialed in with Space Girl Organics (tell 'em I sent you) in Central Florida then you know that Wednesday is delivery day! HURRAH!!! So of course there's an unboxing video below which includes meal ideas for each item, and how I plan to eat everything! Also there's a brief discussion about how fitness can fit into your lifestyle... actually, I want to write more about that here in greater detail... - [Beyond Organic](https://giryagirl.com/beyond-organic/) - Here's one handy location for all of the Beyond Organic related posts, video features, Q&A etc. etc. etc. These are great products and I hope you will enjoy them as much as I have! - [Mixed Bag: A Kettlebell Workout With A Little Bit Of (Almost) Everything](https://giryagirl.com/mixed-bag-a-kettlebell-workout-with-a-little-bit-of-almost-everything/) - Normally on Sundays, we'd meet up in a local park and knock out an advanced crazy challenge workout... but this whole virus situation has kind of put that on pause. While people are allowed to walk on the trails and such, technically the parks are "closed" and everyone has been discouraged from doing anything that - [Low Carb Pseudo-Satay Chicken and Quick Almond Butter Dipping Sauce](https://giryagirl.com/low-carb-pseudo-satay-chicken-and-quick-almond-butter-dipping-sauce/) - Must confess... when I make this ahead, I make a little extra as a snack! It's good hot, it's good cold, it's good today, it's good tomorrow or the next day! It's good marinated for a couple hours or just thrown in the pan! I love it! :) - [GiryaGirl.TV First Episode! :)](https://giryagirl.com/giryagirltvepisode1/) - You've waited long enough - check it out - featuring interviews and surprises! Be sure to vote for my on DragonDoorTV's Blog Contest - its still on for just a little while longer, so help me out! :) Watch their show and scroll down to vote: DragonDoor.TV - [Franz Snideman, Senior RKC, Interview - kettlebells, leadership, motivation and more](https://giryagirl.com/franz-snideman-senior-rkc-interview-kettlebells-leadership-motivation-and-more/) - Adrienne: I am here today with Franz Snideman, Senior RKC, who was kind enough to take the time to answer a few questions. Franz, how did you first discover kettlebells? Franz: I first discovered kettlebells through my identical twin brother, named Keats Snideman. He’s an RKC from Arizona. I have always been into progressive new stuff in fitness, and in 2002, my brother said, “You’ve got to try these things called kettlebells. They’re amazing.” I bought a couple. I was horrible at them. I had no idea how to use them, and then in the fall of 2002, my clients and I found Pavel and we said, “This is the guy that we need to go learn from,” so we hired him. We drove up to Santa Monica for a two hour private session with him at the Santa Monica beach. It literally changed the entire course of my career. Pavel told me about his RKC certification, which was then probably only in its second year. I think it started in ’01, maybe the end of 2000, so it was fairly new. I took it in April of ’03 and the rest is history. - [600 Kettlebell Swings Workout AKA "The Bajillion Swings Workout"](https://giryagirl.com/600-kettlebell-swings-workout-aka-the-bajillion-swings-workout/) - It's a little less crazy than it sounds - or maybe we're more crazy?! But, before you hit "back" on your browser because you feel like I've finally lost it, let me explain that there's a very specific strategy at play in this workout. Something I've known for a while is that if you're going - [Tips For Working From Home and a New Free Program!](https://giryagirl.com/tips-foworking-from-home-and-a-new-free-program/) - And Now for Something Completely Different! Well, not entirely - the overall message is the same - being strong and being our best... no matter what! A few weeks ago I was already thinking about the ramifications of people suddenly having to work from home for the first time. Or even just the realities of - [An RKC-6 Review Plus Mini-Endurance Workout](https://giryagirl.com/an-rkc-6-review-plus-mini-endurance-workout/) - This is a riff on an old favorite I mentioned the other day on social media. Here's a link to the post that was originally shared back in 2011 (when this site was just a little over a year old and running on Drupal 6). With the RKC San Jose coming up next week, it - [We Carry On, Because We Are Compelled To...](https://giryagirl.com/we-carry-on-because-we-are-compelled-to/) - Accidentally I stepped in (not a typo) a bit of a controversy Saturday night on Facebook. Someone was questioning the validity of loaded carries, farmer carries etc. in the training of "regular people" who were seeking general health or physique goals. I posted the following without realizing that there were literally over 100 previous posts - [Last Second Cyber Monday Gift Set Advice!](https://giryagirl.com/last-minute-kettlebell-and-calisthenics-gift-guide-what-kettlebell-to-buy/) - Noticed that some of you are putting together some very smart combinations of kettlebells, but not everyone may understand the same gift-giving logic. If you're in the continental US, then now is the time to take advantage of Dragon Door's sale - it's ending tomorrow at noon central (11/29/16 1PM Eastern). As many of us already know, the cost of shipping a heavy kettlebell or a couple of reasonable sized ones can add up VERY quickly... and the shipping on the large, sturdy and totally worth it freestanding pull-up bar is nothing to ignore. It's heavy and it's oversized. So! A little last minute, but if you need help putting together what literally could be the package deal gift for someone who's interested in getting serious about their strength, I've prepared a little guide for you. Please note that the gift "kit" recommendations are my opinions, but that they're based on a lot of experience with the products, ideas, and modalities of RKC, RKC-II, PCC for the past several years training and coaching. First off! The classic venerable "Which Dragon Door kettlebell do I buy?" chart : - [Ask GiryaGirl: I Just Bought My First Kettlebell But It Might Be the Wrong Weight For Me...](https://giryagirl.com/ask-giryagirl-i-just-bought-my-first-kettlebell-but-it-might-be-the-wrong-weight-for-me/) - I've just bought my first kettlebell and it weighs 10kg. I know that is lighter than the recommended starting weight 12-16kg, but I wanted to play it safe--and it's still heavy! I can't yet use it for doing overhead presses with one arm, so I am doing two-handed overhead press holding it in the same - [Product Review: Aeropex by Aftershokz Open-Ear Wireless Bone Conduction Headphones](https://giryagirl.com/product-review-aeropex-by-aftershokz-open-ear-wireless-bone-conduction-headphones/) - What's one more thing stuck near to my ear? Apparently runners have known about bone conducting headset technology for a while. Until recently I'd never heard of it, and I first was intrigued to Google it after hearing friends on Twitter discussing safe ways to listen to music, audiobooks, and other media while walking around - [Pre-RKC Benchmark Workout...](https://giryagirl.com/pre-rkc-benchmark-workout/) - There's a lot I can write about my original journey to the RKC that started in 2009, and there's a detailed day by day account of that first RKC Workshop on this site. That first experience was transformative on too many levels to fully explain here, but those of you who know me, know a - [Ghost in the Crock Pot North Carolina inspired BBQ Pulled Pork](https://giryagirl.com/ghostpeppercrockpotpulledpork/) - NC style bbq sauce + mango for crock pot pulled pork that will rock your face off. - [Two Ingredient Instant Pot Make-Ahead Red Chile Enchilada Sauce Chicken!](https://giryagirl.com/two-ingredient-instant-pot-make-ahead-red-chile-enchilada-sauce-chicken/) - A make ahead meat so good sometimes I'll just eat it by itself! But, it's really good in taco salads, in a bake layered with veggies and cheese, or toss into paleo wraps... - [Super Simple Black Bean Soup I Learned From a Cuban Neighbor at the Beach](https://giryagirl.com/super-simple-black-bean-soup-i-learned-from-a-cuban-neighbor-at-the-beach/) - Super simple tasty soup. Five Ingredients only, you probably already have them. - [Minimalist Protein Pancakes](https://giryagirl.com/minimalist-protein-pancakes/) - Sweet or Savory, these are super easy! - [Expert Hand Care Advice From Ian Holmes, RKC](https://giryagirl.com/ian-holmes-hand-care-forearm-care/) - Ian Holmes, climber, ice climber, acrobat, gymnast, powerlifter, iconoclast, adventurer extrordinare, knocks out one arm chin ups like they're nothing, swings & snatches the heaviest kettlebells without a flinch and has flawless hands at the end of a grueling 3-day RKC Workshop that leaves others nearly disfigured. (He was also quite the fashion rebel at the Chicago RKC, wearing the much-loved-among-women RKC tank top and somehow making it work.) You know I would have to track him down for you so we could hear about his holistic approach to something so very crucial to kettlebell and pull up, chin up, etc. training... HAND CARE. I asked him to write an article specifically for GiryaGirl.com - remember, you saw it here first!!! - [Ask GiryaGirl: Confusion with HKC, RKC, SFG, Photoshoots, Grab n Go Foods](https://giryagirl.com/ask-giryagirl-rkc-hkc-sfg-photoshoots-grab-n-go-foods/) - This has been the week for very meaningful conversations. In addition to many messages, emails, and phone calls with friends and fellow instructors/trainers and aspiring instructors, I've conducted over 5 very intensive interviews this past week (and this week isn't nearly over yet). I can't wait for them to be ready to share. Some of the personal stories are inspiring to say the least. But I don't want to give anything away just yet. Many of the non-interview conversations brought up a number of questions that more people may want to hear answered, so I'll address them here too! - [Sloshy Times... A Workout for Kettlebells and Sloshpipe](https://giryagirl.com/workout-for-kettlebell-and-sloshpipe/) - Some of the head honchos over at Savage Race train with us, and one brought along some special gifts today. Now... these are the guys who create some of the wickedest, most mean looking mud runs around... this is NOT a race for sissies. Some of the obstacles are downright sadistic. There... I said it. Anyway if you are up for an extreme challenge, go check out their site and register for a race in your area, and train HARD in the mean time. So... a sloshpipe is a long piece of thick pvc pipe that has been sealed at both ends with a quantity of water inside. The water sloshes around inside the pipe... hence the name. So, assuming you have a 9 or 10 foot pipe that's 3", 4", 5", or 6" in diameter, you have something very very wicked to walk around with (be careful, this gets intense FAST). The sloshpipes he made were 3" and 4" and weighed only 25lbs and 40lbs approx. Not much until you consider the off balance sloshy action. We kept it basic as the use of sloshpipes were new to all of us, myself included. But what a FUN addition! - [A Video for the "Short Stack" Kettlebell Workout...](https://giryagirl.com/short-stack-kettlebell-workout-video/) - A few weeks ago I shared the little pancake image at the end of this post and a brief explanation on this blog post: The "Short Stack" kettlebell workout. But then realized that some folks might like to see what it looks like all put together. It always makes sense on paper, then of course translating it to real life can be a different manner entirely. Here's a video of exactly how I do it! - [Kettlebell Workout: The Short Stack, and a New Book From Danny Kavadlo](https://giryagirl.com/kettlebell-workout-the-short-stack-and-introducing-danny-kavadlo-new-book-strength-rules/) - So... I hate to admit this, but back in the day (mid-late 90s) many of us would enjoy a post-club trip to the ol' IHOP. My standard food order was the "Short Stack" which wasn't a completely obscene number of pancakes. They'd still sit like rocks, but it was a good time with friends that mattered most at that time. You may be amused to find out that I was never too keen on sweets and would usually just add butter and no syrup to my pancakes, a habit that persisted for several years until I just stopped eating pancakes all together. I just feel better avoiding those kinds of meals. But anyway. I wanted you to know the origin of this workout name! The Short Stack! The other HUGE (and more important) influence for this sequence was a workout I recently saw from Senior RKC Chris Holder. Depending on where you are with your fitness level (or stress level that day!) be smart when choosing your kettlebell for this one. I went with the kettlebell I would use for my weight class for the RKC kettlebell snatch test (14kg), but you may wish to use one above or below your chosen kettlebell. The next time I do this one, I will be challenging myself with either the 16kg or maybe even the 18kg! WOOHOO! It goes without saying that doing a great mobility warm up and cooldown sequence is always a good thing. - [An 18-Minute Follow Along Timed Sets Workout Video](https://giryagirl.com/an-18-minute-follow-along-timed-sets-workout-video/) - Since this past summer I've been exactly half of leading a custom corporate wellness program, and since every class seems to have new people of all levels, I've relied heavily on our old favorite pal, the timed set. Timed sets are fantastic for mixed levels since everyone starts and finishes at the same time, no - [September 16th.... National Guacamole Day! 2 Recipes and a video!](https://giryagirl.com/guacamole-day/) - I am a guacamole fiend. Don't even try to share a bowl of it with me at a restaurant, go ahead and order your own - before things get.... awkward. Can't help it, and I'll apologize profusely, but I won't stop. Then a friend on twitter posted that today was National Guacamole Day today - so I knew that SOMETHING would have to happen to commemorate this oh so important day. After picking up the necessary supplies, I made a little video to show you 2 possible ways to get your guac on - in case you don't feel like watching me be a complete goof (I shouldn't be allowed around video cameras when I'm in this mood) and cut up a bunch of veggies, the recipes are also listed below the video: - [Ab-Focused Kettlebell Workout - Home Edition and an Unusual Shake Recipe: Bloodthirsty Goji Dragon!](https://giryagirl.com/ab-fab-abdominal-focused-kettlebell-bodyweight-workout-bloodthirsty-goji-dragon-protein-shake/) - 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 - [Product Review: Tokelau MCT Coffee (Two Varieties)](https://giryagirl.com/tokelau-mct-coffee-two-varieties/) - As many of you from real life may already know, I’ve been a huge fan of Tokelau coffee, and was super happy to get to be one of their first Ambassadors - in fact before I even started in that official capacity I may have even given you a packet of Tokelau MCT coffee if - [Lots of Videos, Pull-Ups, Interviews, Monkey Bar Monday, Healthy Skoop, Sewing?!??](https://giryagirl.com/monkey-bar-monday-healthy-skoop-makerspace-sewing/) - It's been fun to explore another part of the city a little, and I was thrilled to find that the fit trail on Lake Ivanhoe is well within a short walking distance of the coworking/makerspace. - [Advanced Kettlebell Challenge Workout For 1/12/2020](https://giryagirl.com/advanced-kettlebell-challenge-workout-for-1-12-2020/) - Hinted at this one a little last week - then after a few more conversations with folks realized that I likely need to have another post really giving the ways that this kind of workout can be useful especially for those who are preparing to pass the RKC Snatch test. It solves just one piece - [Special Edition Monkey Bar Monday - With Extra Monkey](https://giryagirl.com/monkey-bar-monday-providence-rhode-island-traveling-rings-challenge/) - This particular Monkey Bar Monday is especially special for a few reasons. The most obvious one will be (and those of you who stalk me on social media already know about this) that I'm in a different city at the moment! I've spent the past few days having a much needed mastermind (business, life, etc) with a good friend and fellow RKC, Amber Lee (Twitter: Geekpixie) in Providence, RI. We've been nailing down some strategies, talking theory and practice, and geeking out on "meatspace" things as well as multiple layers of digital life, business, and best practices across multiple fields. Several times since the early 2000s, our lives have intersected in meaningful ways. That whole thing is an interesting story for sure, but that's less of a blog story and more of a we're all sitting around eating stuff together story. The other special thing about this Monkey Bar Monday is that there's "extra monkey"!! "Monkey See, Monkey Do" was a huge part of why I was able to do what I was able to do for this week's video. The video embedded below is my first ever actual factual successful run of Traveling Rings. And there's a few reasons that it was able to happen. To be honest with you, I'd actually kind of given up. I thought maybe that I was too short or my arms were too short or... I dunno. I gave it what I thought was my best shot. But it just didn't work. As we were parking and walking over there we saw someone else get a couple rings into it and then drop off and I thought "oh geez that person made a few of those look easy but then they didn't get all the way across!" - [Collected Kettlebell and Calisthenics Workouts!](https://giryagirl.com/collectedworkouts/) - Here are a bunch of fun kettlebell workouts - most of which are admittedly rather advanced - they can be scaled down if necessary, feel free to ask questions. Any excuse to talk more about exercise is a good one :) - [Product Review: Nightfood Nighttime Ice Cream](https://giryagirl.com/product-review-nightfood-nighttime-ice-cream/) - Nightfood Ice Cream reached out to me via Instagram a little while ago with a very enticing offer! They wanted me to try and also review their ice cream. After a brief look at the Nightfood website I was intrigued to say the least. The idea is that their ice cream is specially formulated for - [Hodge Podge! Hot N Heavy Workout, a Link to 533 Photos from the PCC and 12 Seconds of Coffee Break](https://giryagirl.com/hodge-podge-pcc-photos-hot-n-heavy-workout-12-minutes-of-my-coffee-break/) - Super hot outside and during yesterday's "walking errands" much fun and adventure was had. Check in on my Instagram account to see some weird trees, a mutant cardboard creature and other relevant items. In other news... The PCC! Progressive Calisthenics Certification Workshop Photos are LIVE!!!!! Dragon Door posted all 533 photos from the recent PCC workshop we had in St. Paul, MN -- check it all out on Facebook! And LIKE the Dragon Door page if you haven't already, lots of good things happening there. Likewise it appears the SLEEPING Dragon Door on Twitter has awoken, so follow there too! - [Some Interesting Resources....](https://giryagirl.com/other-blog-resources-from-dragon-door/) - Most but not all of you may know about Dragon Door's new blogs - the RKC Blog and the Progressive Calisthenics Blog. Both are still fairly new, but the articles are varied and often very relevant to most people who love these modes of training. I've even found tips which have helped greatly with some of my clients. Its also a great resource to send your advanced clients to as well. Often an all-star cast of characters including authors show up to comm - [Woah it's been a while! Outsourcing, NYC, Al Kavadlo, Equinox, RKC Love and MORE!](https://giryagirl.com/nyc-catch-up-al-kavadlo-party-equinox-gym-kiehls/) - Wow, I feel like a slacker after I see how long it's been since I've made a blog post. There are so many sitting in the queue half-finished right now that it's a bit embarrassing. Needless to say a lot is going on, and thanks to a well placed "inspired by the 4-Hour Work Week" article in an airline magazine, I've decided to experiment further with outsourcing. The "study" officially began yesterday, it's HIGHLY scientific (LOL) and involves a legal-size notepad that has "BS Stuff I Don't Want To Do" scrawled across the top in my terrible handwriting. Below that is a chart-like area in three parts: A big column for the "task I don't want to do", a small column as for whether it is something that can be outsourced (yes, no, maybe, needs research), and a small column after that for "Who/what". - [Orlando HKC Recap, a Shoulder Tip Video and Other Fun Stuff](https://giryagirl.com/orlando-hkc-and-shoulder-packing-video-description/) - It was really super that Senior RKC Beth Andrews could come down to Orlando and lead what was possibly the best HKC we've ever had. It was held at Signature Fitness where a couple of my very good friends work. The amusing part was their gym didn't really have a whole lot of kettlebells... so between two cars, we managed to transport all but three of my collection over to the HKC. I borrowed three lighter kettlebells from another friend and local trainer to make sure the class would have everything they needed. But it was pretty funny to watch all these kettlebells go out the door. The only ones I had left were a 28kg, 36kg, and the infamous 48kg. It was an odd feeling... Fortunately they're all "home" again now. Promise I'm not a "kettlebell hoarder" these are all incredibly useful for myself and my clients (and no, that's not nearly all of them in the photo below)! Beth did a terriffic job and let me help out a good bit too. Everyone really seemed to enjoy her teaching style, and I felt like they all got a LOT of information. The group that showed up to this particular HKC was probably the best prepared group I had ever seen. EVERYONE was in great shape and had a good deal of experience as personal trainers, coaches, and in their own quest for fitness. Many had been training for the HKC specifically for a while. While not everyone came from the Orlando area, I feel like Florida and Orlando in particular is really in for a treat with these newly minted HKC instructors. One of the topics which came up and which is so useful for kettlebell training and bodyweight training is the concept of what's sometimes referred to as "screwing the shoulder into the socket" or "shoulder packing" or having your shoulder "packed". Below is a weird little video with loud bugs recorded in the "swamps of Winter Park" to explain this concept visually. It's one of those things that is easy to show in pictures or video, but very difficult to describe via text. Warning, I use some HIGHLY TECHNICAL anatomical phrases like "elbow pits." :) The cool thing about this concept is that not only does it apply to pushups, it's also relevant to handstands, handstand pushups, and of course the top of the kettlebell swing! - [An Interview with Zuzka Light, Internet Fitness Personality and Now an RKC Instructor!](https://giryagirl.com/zuzka-light-interview-on-dragon-door-is-live/) - There's several blog posts in the works for you, but in the mean time, I wanted to make sure you didn't miss this interview with Zuzka Light for Dragon Door. Having seen her material for years, it was a lot of fun to actually talk for an interview. She's really cool, very down to earth and has SEVEN dogs! I heard one of them barking a little in the background of our call! Anyhow, the interview is all about her start in fitness, blogging, and of course all about kettlebells and her new status as an RKC instructor! - [The "38 Special" Birthday Kettlebell Workout](https://giryagirl.com/38-special-birthday-workout/) - Birthday Workouts are so fun to make - its one of the really fun things I learned about from local friend and fellow RKC, Alicia Streger.* Anyway - one of my small group participants turned 38 this week - and in honor of her birthday (and to help her recover from the sugar-riffic cake supplied by well meaning co-workers) I designed this workout for her. There's also a top secret scaled back version that the beginner's group used, so there's a whole group of people who DON'T even KNOW her who are... well... wishing she had just been celebrating 18 years. Oh well!! - [Fun in the Park: An easily adaptable individual or group workout for kettlebells and bodyweight](https://giryagirl.com/adaptable-outdoor-park-circuit-workout/) - We had access to a different area today for my beginner's class - and took full advantage of it. I had actually written this particular workout for them several weeks ago - but wanted to post it AFTER they got the chance to try it out first (and because some of them read this website, and I didn't want to spoil the surprise). We started out with our joint mobility warm up, then went to the edge of a very nice soccer field. They began with 20 2-hand kettlebell swings, then a moderate run to the other edge of the field (not long-ways) and back. We did this three times. - [Fitness Conspiracy Theories and How To Fight Back!](https://giryagirl.com/fitness-conspiracy-theories/) - It's funny - every time I hint about a "conspiracy theory," many of you perk up, some of you text, some email, some even call! If I'm ever feeling lonely, I really know what to do. HA. I don't have a case of the lonelies today, but I did want to get your attention and tell you some of my theories and why they are so insidious. And also how YOU can be smart and beat... THEM. Get out your special "truth" glasses, grab some bubble gum and prepare to hear THE SECRETS of kicking butt with your fitness goals. - [Monkey Bar Monday - Exploring Bar Hangs For Time [Video]](https://giryagirl.com/monkey-bar-monday-exploring-pull-up-bar-hangs-and-introducing-the-scc-workshop-with-video/) - There's a very cool (and very recommended) progression in Convict Conditioning Vol 2 all about hanging from one or two arms (along with towel hangs which are amazingly challenging) to develop grip strength, and I've been doing bar hangs at home about every other day usually for a minute or more. Current PR is 1 minute 30 seconds, and while I could have gone a little longer, I had a lot of typing to do that day and didn't want to risk it. As it was, my fingers were still a little numb after that session. A really fun way to get more time on the bar than you may thing is possible is to challenge a training partner (who is fairly well-matched in ability) to a hang contest. Sometimes a few of us will see who can stay in crow longest, etc. too, and with enough rest and finger stretching you could even have both of these "grudge matches" in the same session. Definitely make sure your wrists and fingers are warmed up for both the hangs and the crows though, and it's also a great idea to repeat gentle wrist and finger mobility and stretching throughout a session like that! - [Outdoor, Unconventional, Kettlebell, Bodyweight, and Odd Object Training Workout!](https://giryagirl.com/outdoor-unconventional-workout-with-friends-mace-halftire-ropeclimb-fun/) - "There's a pattern to it of course, " I said when talking about what we would be doing. Last week I realized that I've somehow reverted to childhood activities with a few of my own workouts with friends. While most of my motivation is internally generated, lately I've been having a whole lot of fun inviting fit friends to "come over and play". Sometimes I'm testing out workouts or approaches, and sometimes its just for fun that happens to also be a fairly serious workout. How does this relate to childhood? Well, basically being outside, climbing on stuff, and making up "games"--in this case the "games" tend to be challenging but scaleable strength/power circuits. - [Exciting Stuff! New Interview with Master RKC Dan John, a Monkey Bar Monday Video, and a Free Productivity Tool!](https://giryagirl.com/scc-workshop-master-rkc-dan-john-interview-monkey-bar-monday-pomodoro-technique-timer/) - There's always too much to talk about! First of all, just got back from the first ever SCC (Strength Calisthenics Certification) Workshop in NYC. The SCC is a new 1 day, jam-packed with info calisthenics workshop and certification from Dragon Door. It's so new that there aren't new ones to sign up for yet! Will keep you posted. But this past weekend was a giant success and the people who showed up were just fantastic. Here's Al Kavadlo's recap blog post so you can see some of the cool photos from the event too. In other news, also last weekend, the brand new interview with Master RKC Dan John came out! It was great to interview him again, especially since so much has happened since our first interview years ago. There's a lot of great ideas, training philosophy, Dan-John-isms and of course several good chuckles in there too. Rememeber, "Keep the goal the goal." - [A "Meet the Instructors" Style PCC Video! The Next Progressive Calisthenics Certification Workshop is FAST Approaching!](https://giryagirl.com/pcc-workshop-video-highlights-instructors-and-what-happens-at-workshops/) - Here's another fun video from DragonDoorTV that lets you meet the instructors—Al Kavadlo, Danny Kavadlo, Steven Low, and me! Really glad that the ultra-skilled Dragon Door TV Team of Amanda and Spencer were able to get that one-arm-flex-hang shot in one take because those get difficult pretty quick! Anyway, check out the video and if you are interested in becoming a PCC Instructor, or if you just want to take your own calisthenics training to the next level as a serious enthusiast, then sign up for one of the upcoming PCC Workshops right away. We have one coming up this month and would love to see you there! I've been working on my skills so that I can be as helpful as possible... and I know the Al and Danny are constantly honing their skills and coaching skills too. While the video is super exciting, it still can't capture the full excitement, enthusiasm, and extreme learning that happens at a PCC. Click here for an updated list of upcoming PCC Workshops -- all over the WORLD! :) - [How Kettlebell Training Can Help You as a Vocalist!](https://giryagirl.com/kettlebellsforsingers/) - After watching a past episode of Dragon Door TV (included at the bottom of this post) that showed Harry Connick Jr. training with kettlebells, and featured RKC instructor and opera singer, Kati Terray, it's fairly obvious that kettlebell training can be particularly beneficial for singers. Being a vocalist myself, I felt the need to tell you why! - [A Benchmark Workout to Finish 2019 Strong - Fan Bike Encouraged But Not Required](https://giryagirl.com/a-benchmark-workout-to-finish-out-2019-strong-fan-bike-encouraged-but-not-required/) - I like the idea of benchmark workouts and usually do one a quarter to make sure I'm staying on track with where I want to be in my own fitness and strength progress. While the "results" won't always been by the numbers (weight lifted, time of completion, rest time needed), I also like to record general impressions about how I feel about the performance that day. - [Dinner Salad - or what to do when you have a lot of little bits of things....](https://giryagirl.com/favorite-dinner-salad/) - Ever find yourself in a situation with a little bit of this and a little bit of that left over from previous recipes? This happens to me a lot - here's a tasty solution: And look at how I flagrantly disregard that typical "womens magazine diet tip" of using a small plate! HAHA!!! That plate is actually 11.5" in diameter - which is pure and simple crazytalk - but hey, I like the plates - they were from the late 1990s where I am aesthetically stuck - apparently. ...Still like that 1990s culinary trend of "fusion" food too, btw. OK back to the salad: - [What do you eat with you're really busy? Part 2](https://giryagirl.com/other-busy-day-food/) - A good friend and fellow RKC asked some time ago about what I eat when I'm really busy - and considering that today I'm leading 2 classes (one down, one to go), dealing with some banking issues, reinstalling XP Pro on the main computer, juggling a few consulting jobs, finishing up some important and fun writing projects, oh and yeah did I mention I got back from the CK-FMS last night at midnight? Fortunately - I had the wherewithal last night to take a 1lb package of grass fed ground beef from the freezer and put it in the fridge before passing out on the minimalist Danish sleeper sofa that serves as my bed. (It kinda looks like a psychiatrist's couch, interpret that as you will). - [The Chefs Converge - Butternut Squash pairs with a surprising ingredient - Squash Week Day 4](https://giryagirl.com/squash-soup-squash-week-day-4/) - Visiting with some of my local foodie, pro foodie and chef friends yesterday yielded some recipes that I hinted at but didn't post - there's good news and there's bad news - the good news is that the recipes are for butternut squash, which you all collectively seem to be ALL ABOUT.. the bad news is that both contain ingredients I'm not 100% keen on (mainly for digestive reasons, because you know we're not afraid of dietary fat here at GiryaGirl.com) and haven't had a chance to do a full test adaptation yet. That being said, I didn't want to keep them from you in the mean time. BUT before that - a former chef from a VERY high end restaurant in my neighborhood (and constant source of celebrity sightings - Paul McCartney most recently) said that his favorite ingredient to pair with Winter squash is.... - [A Simple Strategy for Healthy Eating](https://giryagirl.com/quick-primal-meal-strategies/) - Ah, excuses... gotta love them - actually I do love to hear people's excuses because whenever I hear them, they give me ideas for blog posts! Also, it makes me think about my own excuses for things and how to overcome them. So yes, keep whining and giving me excuses :) - [Meatloaf, Beyond Organic Ground Beef Quick Tip, A Combo Kettlebell Workout :)](https://giryagirl.com/droetker-beyond-organic-tip-kettlebell-workout/) - Couple things - I hope you all had a great weekend, and if or of you do or do not observe Super Bowl Sunday, that large "holiday" we have here in the states, I hope you made your weekend a healthy and happy one. I posted a link to a very simple bunless cheeseburger sliders recipe in hopes that I could help out. - [Getting Caught Up a Little - Recipes, My Beyond Organic Order, Book Reviews](https://giryagirl.com/tuna-my-beyond-organic-order-super-human-training/) - If it looks cool after editing, then there will be a video to go with this, but I didn't want you to have to wait - as I've already eaten at least 2 tons of this Turbo Tuna Salad ... you know, to test it out, make sure its good enough for you guys. Right? Anyway - check out the tuna salad that contains probiotics, superfoods, a ton of protein and more: Turbo Tuna Salad. - [Bulgogi Inspired Dinner](https://giryagirl.com/bulgogi-inspired-dinner/) - Not terribly authentic, but really easy and tasty too! Not to mention it's also Primal and Paleo compliant! - [Interviewed by Sebastian Müller, RKC from Germany - GREAT questions!](https://giryagirl.com/interviewed-by-sebastian-muller-rkc-germany/) - I'm incredibly honored to be interviewed by new RKC Sebastian Müller on his blog. He asks some great questions, some of which I know others have been curious about too - Here's a little bit of it - Sebastian Müller: When did you first discover kettlebells? - [Speaking of Food... the Beyond Organic Founder's Pack Arrived!!!!!!](https://giryagirl.com/founders-pack-unpacking-special-video-report/) - It's Saturday night! You should hang out in GiryaGirl HQ and see what the Beyond Organic products are like - unscripted... - [I've Cracked the Crustless Quiche Code! Prepare For Low Carb Lunch Lusciousness!](https://giryagirl.com/crustless-quiche-generic-formula-low-carb-egg-bake-easy-delicious-recipe/) - Forgive me for the silly Photoshopped image there at the left, but the excitement of sharing something very simple, very delicious, very convenient, and which can actually be *GASP* economical was just too much. So I had to make a funny parody graphic of the "DaVinci Code" which I did not read, but did somewhat enjoy in movie form. If you hang around with my in real life, you'll already know that a phase I use with some kind of annoying frequency is "I've cracked the _insert name of food item or general subject here___ code!" How did this simple code get cracked? I was developing a custom recipe for someone, and noticed that I was basically following my usual, instinctual measurements for the few ingredients in the recipe. Having inherited my great-grandmother's kitchen-eyeball-ability, I noticed that when "that looks right" occurred there was definite a pattern emerging. SO... since not everyone has been blessed with "kitchen-eyeball-ability" and I'm willing to reverse engineer something very simple, here is the now-cracked the crustless quiche code! If you're doing the low carb thing, this recipe is a real time saver... and no one really will miss the crust if you use delicious ingredients... The beauty in this fun little recipe is how simple it is. And how you can turn something like leftover vegetables (or a mix of vegetables and certain cooked meats) into a really super treat. It's also easy to have the parts ready to go, then just assemble it and bake when needed... handy for houseguests or if someone's coming over for a weekend brunch. - [Buzz Burgers - Zesty Burger Seasoning or Steak Rub](https://giryagirl.com/buzz-burgers-spicy-espresso-seasoned-burgers/) - This special spice rub allows me to combine to of my favorite things in the world to consume... espresso and grass fed beef. Unless you're planning on staying up late, this might be best for lunch. We all metabolize caffeine differently, so please eat this at your own risk. This seasoning mix was originally inspired by what I consider to be the "ultimate breakfast seasoning" which is an espresso steak rub from The Spice and Tea Exchange. With a 4-6oz grassfed sirloin steak it pretty much makes for a breakfast that would make Ron Swanson proud--even without bacon! - [This Week's Organic Fruits and Vegetables - and a Link to a SCARY Primal Halloween Recipe!](https://giryagirl.com/space-girl-organics-fruit-vegetables-halloween-recipe-collard-wrap-fun/) - It's that time again! Babbling about fruit and vegetables time! Be sure to visit the recipes mentioned in the video: Collard wrap directions: https://giryagirl.com/Recipe-Raw-Food-Collard-Wraps-With-Almond-Tomato-Pate Halloween Faux Monkey Brains Recipe: https://giryagirl.com/Halloween-Monkey-Brains-Recipe - [The Golden Hour, a Kettlebell Workout, and What I Ate Yesterday...](https://giryagirl.com/kettlebell-workout-at-sunset-and-what-i-ate-yesterday/) - As some of you already know, I'm not a huge fan of the sun, but I do love the time near sunset that photographers refer to as the "golden hour". It is great for photos and videos for sure, but I also like the feel of that time of day, and the lack of burning feeling on my face. In fact, I'm considering a whole series of sunset-related videos for both of these reasons. To see what originally inspired that idea, check out this fun skimboarding video I shot a few weeks ago: - [Asian Inspired Skillet Beef and Vegetable Salad](https://giryagirl.com/asian-inspired-skillet-beef-and-vegetable-salad/) - A little unusual, a lot tasty... It pays to get creative with grassfed ground beef! YUM! - [A Short But Fun Underground Strength Inspired Exercise Break... After an Adventure!](https://giryagirl.com/tire-flipping-mini-workout-and-adventure-story-with-bbq/) - It's been an interesting weekend... getting a lot done, maybe a little too much because as the sun started to go down today I found myself wanting to go outside and play for lack of a better term. Some may refer to this as a "workout" but considering what I did and how fun it was I think it was more like a slightly more grown up version of playing in the yard. Unfortunately, it got a little too dark outside for me to shoot a video of it. Thankfully with the timing and the holiday weekend, I had a big chunk of the parking lot to myself. I am NOT the weirdest neighbor here by a long shot so it would have been ok if someone saw me. Many of the people in my neighborhood are active in some way--we have a guy in his late 70s who regularly practices Convict Conditioning style push ups on the railings, there's someone across the street who does sledgehammer training, plenty of kayakers, stand up paddleboarders, cyclists, etc around here so my antics are pretty much par for the course--except for when I climb things and leave little footprints in unlikely, oddly far-from-the-ground places... - [Merry Christmas, Goal Thoughts 2015](https://giryagirl.com/merry-christmas-holiday-fun-free-from-dragondoor-and-videos-too/) - First off -- MERRY CHRISTMAS and HAPPY HOLIDAYS!!! Hopefully you're having fun with your favorite people today. Also, for "Festivus" celebrators... hopefully you are not trying to heal up any "feats of strength" related injuries. Mom and Dad sent me a hilarious video this morning of their occasionally rambunctious dog tearing the stuffing out of his favorite new toys. So... after reviewing the fantastic info-filled notes at the beginning of the Convict Conditioning Log Book (the PDF Ebook version is free as a gift from Dragon Door until Jan 1st, 2014!!) I've decided to embark on the "Lockdown" plan - slightly modifed to fit some specific workshop-based goals of course (some of which will be easily programmed in the place of "sports"). Several days in now and I am very happy with this decision. If you're a fan of Convict Conditioning or the whole Progressive Calisthenics thing, then consider checking it out. It's also great for people who don't necessarily like specifically prescribed rigid programming (though if you wanted you could use it for that too) I've created a sort of "personal challenge" for the next 2 months -- and since a lot of my goals are skill based and/or abstract these days (and NO, many times, my goals are not S.M.A.R.T. aka specific, measurable, attainable, realistic, time-bound, it doesn't mean they're "unsmart" either). Which brings me to a favorite subject... breaking the rules!!!!! - [Podcast with Matt Schifferle "The Fit Rebel", PCC Team Leader and Creator of the Red Delta Project](https://giryagirl.com/podcast-with-matt-schifferle-pcc-team-leader-and-founder-of-the-red-delta-project-website/) - This week’s podcast guest is PCC Team Leader Matt Schifferle, “The Fit Rebel” and founder of The Red Delta Project website and the impressive Red Delta Project YouTube channel! He was recently promoted to PCC Team Leader and is a fantastic example of someone who has really worked hard on the way to that leadership position. He has been training clients in Colorado and producing a TON of content for YEARS online. I hope you enjoy our conversation and insights as much as we did. We could have easily kept going for another hour I think! Rest assured there will be a part two. And not to sound like I used Matt, but our conversation helped me solidify a few things that I’d been trying to organize for a very large project… - [An Unusually Delicious Combination - Custom Chocolates with Peterbrooke Chocolatier!](https://giryagirl.com/custom-dark-chocolate-peterbrooke-goji-black-pepper/) - Yesterday was incredibly cool - as I got to make chocolates with my friends at Winter Park's Peterbrooke Chocolatier yet again (here's a video of when we made Year of the Dragon spicy chocolates last time). The day before, while lamenting that a certain local health food store has NOT restocked their pink peppercorn and guarana dark chocolate bar, I had a sudden moment of inspiration. What about... BLACK pepper? I ate a little bit of dark chocolate at home with some black pepper (you know... for ummm research purposes... yeah.. that's it!) and it was great. Then I looked around the cabinet and saw hmmm goji berries, pecans... and then realized it needed one more element to balance it out - something bright tasting... only the in-house dried orange peel from Spice and Tea Exchange would do. After contacting the spice and chocolate stores, it was time to get it done. Read the WHOLE story! - [Endangered Species Chocolate - Organic Health Dark Chocolate with Goji Berries, Pecans and Maca](https://giryagirl.com/endangered-species-chocolate-goji-maca-pecan-spider-monkey/) - Not only does it have an adorable looking spider monkey on the wrapper, 10% of the profits of the sale of these chocolate bars go to help endangered species. So there are many reasons to feel good about indulging in this bar. Or rather, HALF of this bar at a time... RIGHT????? - [One Arm Push Ups and Some Unusual Specialty Fruit: Arkansas Black Apples (3 Videos!)](https://giryagirl.com/one-arm-push-ups-and-arkansas-black-apples/) - Recently discovered that I can do a few one arm push ups, and amusingly I seem to do them more easily with my non-dominant hand. As I was telling some friends the other day, even though I hadn't been specifically training for one arm push ups, I had been doing a LOT more work with the Neuro-Grips for higher rep push ups (that in itself is another notable accomplishment) and generally stepping up with my training in a different direction. While I consider myself to be in "long term maintenance with gradual small improvements" I w - [Dale's Raw Protein Bar - Mint Chocolate Chip with Cacao Nibs](https://giryagirl.com/product-review-dales-raw-protein-bar-mint-chocolate-chip-with-cacao-nibs/) - Confession: I didn't think I'd like the Mint Chocolate Chip bars (scroll to find them) at all. The only reason I ordered them was because of a special offer where a box was included. Having never been a fan of "mint chocolate chip" anything, EVER, I figured I could trade some with one of my clients who also orders Dale's Bars, or just power through them. Wow did THAT opinion change. These bars are fantastic! Unlike anything "mint chocolate chip" you've ever had before, the mint is a super delicious, understated natural mint - with all the aromatics and sublety of fresh mi - [Kiehl's Super Fluid UV Mineral Defense SPF50+](https://giryagirl.com/kiehls-super-fluid-uv-mineral-defense-spf50/) - I've been a fan of Kiehl's for quite a while now, and several of their items (especially the awesome vitamin C serum) are part of my every day regimen. While I'm not a makeup person (you may have gathered that from my videos) I do really pay attention to skin care, and even geek out - [Two Unlikely Subjects... Kale Chips and Lunges?!?!](https://giryagirl.com/two-unlikely-subjects-raw-vegan-kale-chips-and-lunges/) - Don't these sound like well-behaved topics?! Don't worry, I haven't gone off the goody-two-shoe deep end! Until recently, even though I've liked kale for a long time cooked in dishes etc, and raw baby kale for salads, I hadn't had any especially good experiences with kale chips. Especially the sort I tried to make myself a while ago which smelled horrible. They put me off of ever taking the idea of kale chips seriously... until now. - [A Decade of GiryaGirl.com Christmas Workouts and Posts!](https://giryagirl.com/a-decade-of-giryagirl-com-christmas-workouts-and-posts/) - Celebrate 10 years of Christmas and Holiday Workouts and Posts! Need to Work up an appetite for a big dinner with friends and family? We've got you covered! - [Ask GiryaGirl: 10,000 Swing Challenge Help! What do you eat for breakfast? Healthy Hot Cocoa?](https://giryagirl.com/ask-giryagirl-breakfast-hot-cocoa-kettlebell-swings/) - This morning was a flurry of activity as you slackers finally came back to work from long holiday weekends and all decided to call, email, text, facebook, twitter, etc. Joking about the slackers part, I just wanted to poke fun at you all - since it was hard to get a few tasks going while carrying on about 6 different trains of thought/conversations. But I'm pretty ok at that for some reason. WHATEVER. Here are some highlights from this morning's mad dash of Q&A: - [6 Ways to Stay on Track Over the Holidays (it was supposed to be 5.. OOPS!)](https://giryagirl.com/6-holiday-fitness-survival-tips/) - For many people, the holiday season can be a time of fun, excitement, parties. It can also really wreck your hard won fitness progress, weight loss, strength gains, and the healthy lifestyle changes you've been making. Here's a short list of suggestions to help stay on track during this stressed out consumption-crazy time of year. 1. Value your sanity. Remember, its OK to say no - you don't have to attend EVERY party. If you're not getting enough "recharge" time, and feel pulled in several directions at once, give yourself a quiet moment to sort it out. Check your breathing - if you're getting stressed out you might be breathing in a shallow, panicked way - stop and slow it down, breathe down to your belly. This past weekend I explained crocodile breathing (mentioned by Andrea Du Cane at the Ageless Body Workshop and also demonstrated at the CK-FMS workshop) to a friend to help her cope - [Simple Workouts that Can Travel with You Over the Holidays](https://giryagirl.com/simple-holiday-workout-ideas-amrasp-kettlebell-bodyweight/) - Hope the season is bringing you maximum joy with minimum frustration! Was just thinking about all the magazine articles and blog posts out there which will be offering up all the usual holiday advice for surviving feasts (or not giving yourself a hard time for indulging--that seems to be a new theme this year), and well meaning, but often over complicated holiday workout plans. I think the cliche of "no matter how slow you go, you're still lapping everyone on the couch" is a good think to keep in mind during the holidays. Mainly, making an effort to stay reasonably active and keeping portion sizes reasonably appropriate. One year, my folks and I were on different but similarly low carb eating strategies - and while our plates were just as full as everyone else's, the choices of what we chose to eat (plenty of meats, green vegetables, one small dessert) ensured that instead of passing out on the couch, we decided to take a fun walk on the beach. We also didn't have that painful "omg I am going to explode" feeling either. AND by eating the good things we wanted, and plenty of them, we didn't have to deal with anyone giving us a hard time. They just failed to notice in our joyous heaping plates there wasn't any mashed potatoes or sugary items. So this is also a great approach for side-stepping any "well meaning" passive aggressive attempts to derail your healthy life choices. - [Are You MENTAL?](https://giryagirl.com/mental-strategies-book-review-mastery-raising-the-bar-dvd-workout/) - “Ninety percent of this game is half-mental.” - Yogi Berra Ok, so the quote is kind of funny if you sit back and do the math - however you interpret it, the argument could be made that the word "game" could easily be replaced with "life." At least that's been pretty close to my experience. Having grown up in a household with a psychologist Dad and educator Mom, I've always known about the power of attitude, mental state, and emotions. Finally taking a psychology 101 class for extra credit hours in college, I realized how much of it I had already knew either from personal experience (ask me about B.F. Skinner), or simply from dinner table conversations over the years. Some of my very first science fair projects even had a psychological focus, and I can still remember many of the ways which we were taught critical thinking skills in elementary school. Within the past few years, all of this has really come in handy in switching up careers, creating a mindset more suited to draw success, and building more confidence. Mindset is so incredibly essential to all forms of success, personal growth, and in some cases even survival itself. In fact, please let me know if you can think of an area of life, vocation or any endeavor which could somehow NOT be positively effected by an optimized mindset? Please note we're not talking about saccharine "positive thinking against all rational arguments" stuff here. It's of course helpful to have a positive outlook and vision, but as I've heard so many times from very respected mentors, "hope is not a strategy." - [Stop The Blame Game!](https://giryagirl.com/stop-the-blame-game/) - A recent article from Jen Comas Keck about social media and self image got me thinking again - and now you all have to hear about it. Her blog is pretty cool by the way so you should check it out. I don't always agree, but I don't always agree with anyone 100% of the time... - [Happy New Year - Here's to a Great 2018!](https://giryagirl.com/happy-new-year-heres-to-a-great-2018/) - There's a lot of fun, changes, and improvements coming to GiryaGirl.com in 2018, thanks for reading and interacting since 2009! :) If you have 18kg and 20kg kettlebells, bring them out to play today! :) Best to you! Adrienne - [Under Armour Women's HeatGear Short Sleeve V-neck T-shirt](https://giryagirl.com/under-armour-womens-heatgear-short-sleeve-v-neck-t-shirt/) - I am crazy about these shirts, purchased one on a whim to see if there was anything to the hype about Under Armour HeatGear and was happy to see that the acclaim is warranted. Yes, it wicks away sweat and keeps you cooler - we train in the middle of the day with no shade, and we train hard, this shirt, even in black, made a huge difference. Not to mention that the rotated side seams are extremely comfortable and make this shirt so flattering that it feels like you're somehow not playing fair. Seriously, this shirt is off the chain flattering. - [Orlando RKC Weekend 2010](https://giryagirl.com/orlandorkc2010/) - Orlando RKC Weekend at Disney's Wide World of Sports - detailed journal, related notes and various other things. Sorry it took so long to complete, I was dragging my feet because I didn't want it to be over. Now that I have completed the RKC Level 2, be watching for that! :) - [Pre-Holiday Park Challenge Workout](https://giryagirl.com/pre-holiday-park-challenge-workout/) - Normally my Saturday is a loose-ends tying, wandering around and figuring stuff out day (as you may have noticed via Instagram). That's still on the schedule, but given holiday demands, my fellow type-a maniac advanced client and I moved our normal "Sunday challenge" to Satuday instead. While it was about 38 degrees when we got - [Follow Along, Do Anywhere Bodyweight Workout](https://giryagirl.com/follow-along-do-anywhere-bodyweight-workout/) - Complete follow along workout I created for some clients then shared with one a local corporate wellness program too - too busy to make it to the gym? This workout is based on timed sets, so you can work at your own level. There's a warmup joint mobility sequence, warmup circuit, and then a grouping - [Some Black Friday Tips with a LOT of VALUE - Kettlebell Size Chart](https://giryagirl.com/true-fitness-black-friday-deals-for-2013/) - Pretty sure the people outside the US who read this blog are already shaking their heads in wonder at yet another display of the bizarre "USA Sport" known as Black Friday shopping. Not to worry, I am too. Being 5'3" and not prone to excessive violence means I just shrug and look for deals online. Fortunately this year seems to be bursting with them... and unlike the "doorbuster" items at certain big box retailers, the deals and items listed below are NOT 2nd tier remakes or brands you've never heard of—they are the real deal. - [This Workout REALLY Made Us Eat a BIG Dinner...](https://giryagirl.com/this-workout-makes-everyone-very-hungry-for-dinner/) - It was really "one of those weeks" last week and I used that as an excuse to justify shoving a sled around for what happened to be 3 days in a row (I didn't realize it until now...). Needless to say I was feeling very good in some respects for doing that, and was as always taking dinner very seriously. One of my advanced small group members was up for an extra "partner challenge" so we did this VERY MUCH inspired by Zach Even-Esh's The Encyclopedia of Underground Strength and Conditioning circuit workout together. It's reasonably scaleable (let me know if you'd like more specifics on that in the comment section below). - [Happy Monkey Bar Monday! A Video and More Exciting News...](https://giryagirl.com/monkey-bar-monday-and-new-book-released-strong-medicine/) - After having put in a whole heck of a lot of hours these past few weeks on various projects (for others mostly... you may have noticed the blog posts here have been a little few and far between... sorry about that) it was time to GET OUTSIDE before it gets annoyingly hot here in Florida. Well... it was kind of really bright out there today, but I didn't let that stop me, especially since they were going to be testing the fire alarms in the building, and I'm not keen on loud, shrieking alarm noises at random intervals! After finding a decent, non-time-restricted parking space in a nearby fun mini downtown area, I put in a few hours at one coffeeshop, before walking over to lunch, then into a couple of stores... then realizing that I was only a couple blocks away from a really nice, quiet little park that has some great monkey bars, fireman's pole, etc. Then all the caffeine and braincells came together for one brief moment of insight... and the hashtag#MonkeyBarMonday was born. Seeing that there were no children to jeer at the "weirdo lady" on the monkey bars talking to her phone, I got brave and decided to do the intro while hanging from the bars and holding on to the phone. It's very silly, and neither I nor the phone were harmed in the making of this goofy video: - [So Much Excitement, So much To Share! (and a Kettlebell Workout)](https://giryagirl.com/introducing-explosive-calisthenics-convict-conditioning-3-experience-life-article-kettlebell-workout/) - First off, if you haven't already checked it out, Explosive Calisthenics (sometimes referred to by enthusiasts and superfans as Convict Conditioning Vol 3) is now out in both paperback and eBook form! While the eBook might be convenient in some ways, like the fact that you wouldn't need to wait on or pay for shipping, the paperback is just really a while lot of fun. It's a full color large format book just like the original Convict Conditioning, and Vol 2 and chock full of inspiring photos of the progressions to some of the most impressive bodyweight skills on the planet... including several that scare the heck out of me (back flip, front flip!). No disrespect to anyone, but the back flip and front flip guys probably impress me the most out of anyone pictured in the book. You'll even find a couple of photos of some people in there you may recognize as well! But as we all know, while the photos may be cool, the info is what we're after and that is in this book by the TRUCKLOAD! The other fun item to share today is an article and bodyweight workout featured in Experience Life Magazine - Jen Sinkler wrote the article and she quotes the Kavadlo bros and myself in it - AND there's a bodyweight workout with little pictures that you can do this weekend. (Let me know how it goes). - [A Challenging But Oddly Stress-Relieving Workout](https://giryagirl.com/challenging-stress-relief-farmers-walk-bodweight-kettlebell-workout/) - This fun challenge I wrote up for a friend and I became a neat strength endurance challenge of the "accidental cardio" variety (in places). I've been gearing up for Zach Even-Esh's Underground Strength Coach workshop in Orlando, and essentially using that as an excuse to come up with more "General preparedness" workouts inspired by his book the Encyclopedia of Underground Strength and Conditioning. Not to go too far into this next subject, but as a lot of these sort of workshops are usually attended by a bunch of guys, I make it my personal responsibility to be super prepared as to not be needing any special treatment. I take great pride in that sort of thing and NEVER want to be the reason that a workshop is slowed down. Gotta be able "to hang" as "they" say. Right? - [GiryaGirl vs The Monster](https://giryagirl.com/giryagirl-vs-the-monster-kettlebell-60kg-dragon-door-132lb-heavy-kettlebell/) - It's no secret that I'm nuts about Dragon Door kettlebells... and really can't wait to get my hands on one of these bonkers-level heavy new 60kg ones... while I normally hover around that weight, I was super amused to wake up and find that I was 132 right on the dot today. I don't weigh myself too often, so this was an amusing treat for sure. As a kind of joke I decided to make a comparison chart between myself and the new 60kg (132lbs) kettlebell which is so new that there's a $99 launch discount on it! While I'm not about to clean and press "The Monster" it would be a very convenient bell for deadlifts, freakish suitcase deadlifts, or two of them would make for an instant double-bodyweight deadlift (more on this special number later when I finally get around to writing up the recent adventures with Zach Even-Esh's Underground Strength Coach workshop). Anyhow, here's GiryaGirl vs the Monster... - [Ask GiryaGirl: I Only Have One or Two Kettlebells, What Else Can I Do? What is Your Skincare Routine?](https://giryagirl.com/ask-giryagirl-i-only-have-one-or-two-kettlebells-what-do-i-do-and-what-is-your-skincare-routine/) - 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: - [How to make the occasional ginger turmeric juice shots at home on the cheap (with video)](https://giryagirl.com/how-to-make-turmeric-ginger-juice-shots-at-home-on-the-cheap/) - Start your week with plenty of zazz... here's how I make a whole lot of fresh turmeric ginger juice on the cheap! Required equipment and ingredients to make enough ginger turmeric shots for 2-4 people: 1. Masticating juicer... I use this little $20 hand cranked one because I don't make juice very often and this one is great for grinding ginger roots, turmeric roots, and wheatgrass... which are the only things I can be bothered to juice at home. On special occasions I'll go get a treat from the local all-organic juice and snack specialists at Grounding Roots. Also... you see my kitchen, there's no room for one of those big fancy juicers anyway. Good. Less to clean. I win ...and so can you! - [Ten Ways To Work Out With The Kettlebell Get-Up](https://giryagirl.com/ten-ways-to-work-out-with-the-kettlebell-get-up/) - Over the past year I've had the honor of teaching two versions of a get-up intensive seminar. One was 4 hours long, the other was 45 minutes long (btw, I'm making an online version of the 4 hour one... see the end of this post). At both of these live seminars, I shared a handout - [Boston Weekend (Part 1) and Dragon Door 18kg and 22kg Kettlebell Unboxing Video](https://giryagirl.com/boston-weekend-recap-kb-workshop-kettlebell-unboxing-video/) - Those of you following along on Instagram had a few sneak previews of some of the big fun this past weekend in Western MA and Boston - the adventure began with helping Amber of GiryaScope (Boston) lead a 4 hour intro/fine tuning kettlebell workshop at CrossFit Swarm in Westfield. The workshop sold out - and despite the freezing weather, showed up ready to learn and work. I was really impressed with their overall athleticism, spirit, and enthusiasm. Having not really worked with too many CrossFit people, I'd gotten an admittedly not so great impression from some of the goofiness which flies around online. The real folks involved with this stuff, led by a good team of coaches are actually incredibly cool and strong people. We did a lot, got in some laughs, and the level of what was obviously sinking in in just 4 hours was staggering. I'm proud to have been a part of a few little game-changers. - [How do I care for my cast iron cookware?!](https://giryagirl.com/cast-iron-skillet-use-care-seasoning/) - Cast iron cookware has a life and personality of its own - sometimes being passed down generation to generation in families - as is the case with my larger skillet which I use to prepare about 90% of my at home meals. Yesterday I found a two pack of mini 6.5" Lodge Lodgic skillets at Williams Sonoma for only $20 (!) They're the perfect size for (large) single serving fritattas, a couple eggs, a sirloin steak etc. I also plan on developing some Primal friendly gratin recipes for them. BUT... as hinted at before, cast iron does require some care and maintenance, a little diligence, but its a good way to work on your self discipline and takes that scary non-stick teflon stuff right out of your life. - [Best Standard French Whip - Light Design 8 Inch](https://giryagirl.com/best-french-whip-mini-whisk/) - I was looking for an alternative to a blender bottle to mix up some basic protein shakes - I don't use fruit in my shakes, so using a wire wisk is a good option. After being thwarted in efforts to purchase a blender bottle last night at Whole Foods, I decided - why not try and find a small wire whisk that will fit well into the tall glasses I already have. I really don't enjoy the look/feel/etc. of plastic anyhow - and let's face it, after a while those blender bottles just need to be THROWN OUT because of sheer funkiness. Needless to say, this little whisk (I purchased mine from Williams Sonoma, but it appears that they are $4 less on Amazon... grrrrr) really did the trick. No scraping around, and it made very short work of 2 scoops of Triton Vital Vegan protein powder and 8oz of water. More on Triton Nutrition later, by the way. I am very impressed with them at the moment. Clean up was a breeze since I already would need to wash out a glass anyhow - and the little whisk cleans quickly with soapy water and a quick rinse. Or if you have a dishwasher, there you go. - [21 Kettlebell Workouts from Master RKC Dan John, Valuable Programming Tips, and What to Do After Your HKC Workshop!](https://giryagirl.com/21-kettlebell-workouts-from-master-rkc-dan-john-valuable-programming-tips-and-what-to-do-after-your-hkc-workshop/) - Just a quick note here for you to check out Dan John's new post on the RKC Blog. Basically he outlines the importance and power of the one-day HKC workshop for trainers, instructors, coaches, and yes even serious fitness enthusiasts! Then he goes on to describe 20 days of workouts to be done after the HKC experience to really help cement the training, understanding, and to bring about some very positive physical changes too. I can't overstate the importance of this post from Dan John and hope that you enjoy reading it and putting parts of it into practice today! Want to attend an RKC workshop led by Master RKC Dan John? Click here to register for the San Jose RKC in February of 2016. - [In Celebration of the Relaunch... The Top Ten Posts of All Time! [video]](https://giryagirl.com/in-celebration-of-the-relaunch-the-top-ten-posts-of-all-time-video/) - The updated, replatformed version of GiryaGirl.com is now live - during the last bit of the transition, I looked through Google Analytics to make sure everything was moved correctly and noticed some of the top posts of all time. Here they are with some extra stories and explanations! The posts mentioned in this video: Two - [Caveman Crunch](https://giryagirl.com/caveman-crunch/) - Several months ago I was at the local "farmer’s market" (put in quotes as it isn’t a real farmers market, mostly a weekly collection of food vendors who set up tables to sell stuff to suburbanites - not a bad thing, but I haven’t seen a real farmer there yet) and purchased an expensive little bag of a snack mix called "Caveman crunch" it was $2 for half a handful and I mostly bought it because of its ingredient list - so I could make my own. Finally, after collecting ingredients from various sources, I’ve made some, I’m still messing around with the quantities of each ingredient so there isn’t a standardized recipe YET. When I get it right though, I will totally share it here for you to enjoy too if you wish. - [Notes on Primal Move Ocala, Organic Food, and a Fairly Evil Workout](https://giryagirl.com/notes-on-primal-move-ocala-organic-food-thoughts-evil-workout/) - Yesterday's Primal Move workshop in Ocala, Florida was a TON of fun. We had a smaller group than some of the other workshops I've led before, but that ended up being just fine given the size of our location. Everyone who attended was very engaged, asked wonderful questions, and worked together as a great group. I'm curious to see what they come up with in their own training, and that of their clients. - [The Weekend Food Roll... Small Household Food Strategy Example](https://giryagirl.com/a-rolling-approach-to-weekend-food-preparation-making-the-most-of-time-and-ingredients/) - First off, in case it is not completely obvious, I really enjoy and am grateful for what I get to eat. I am also very grateful to have as few compromises as possible to deal with when buying, selecting, and preparing meals. At this point, it is difficult for me to understand why someone would complain about "having to eat healthy" or being upset about not eating fast food or cupcakes or whatever. While this new article on Dragon Door from Senior RKC Dr. Chris Holder is about our attitudes toward training, I think that this same approach may also work well for people struggling to make a transition towards eating better. Please give it a read! So... here's how I cook and also partially prepare food for the next few days all at once... without it being really much of a chore. Please understand, that at the end of the week the simple task of cooking can be very welcome. I realize not everyone enjoys this, but if you do, and you're cooking for only 1-3 people, then this is a really easy way to get a lot done in a small amount of time (while snacking). - [Dale's Raw Protein Bar - Vanilla Cashew with Flax Seeds](https://giryagirl.com/product-review-dales-raw-protein-bar-vanilla-cashew-low-carb-flax-seeds/) - This particular flavor is special for a few different reasons, the first of which is it happens to be the surprise favorite of myself and several friends. You'd think we'd pick a chocolate flavor as a favorite, but... the Vanilla Cashew with Flax Seeds bar (scroll to find it) is hands down the dark horse winner. It's also pretty astounding in terms of nutritional wonderment... - [Pashen Raw Food Snack Bars - Original and Cacao](https://giryagirl.com/pashen-raw-food-bar-cacao-original-product-review/) - I love these. They have a delicious complex flavor and texture that is just fantastic for workshop weekends or times of increased activity. While I'm not a huge fan of grains, one of my old favorites is buckwheat and the main ingredient of these bars just happens to be sprouted organic buckwheat. Again, these are a rare treat in that they are expensive ($4-$6/bar depending where you purchase them) and a little starchier and sweeter than something I'd prefer to eat every day. Click here to purchase Pashen bars online from Green by USA - [Video Time! Tips for Kettlebell Cleans, Presses, Snatches, and a Circuit I Did in the Driveway](https://giryagirl.com/kettlebell-technique-tips-tire-workout-circuit-videos-and-bacon-eggs-idea/) - Those of you who are already subscribed to the GiryaGirlTV Youtube channel may have already seen these videos when I uploaded them a few days ago... - [SUPER Easy Pecan Crust Sweet Potato Pie - Paleo and Primal](https://giryagirl.com/primal-paleo-pecan-crust-sweet-potato-pie/) - Seriously easy, deceptively decadent, simple and delicious paleo/primal compliant sweet potato pie. And the crust can be used for other easy recipes like quiches, etc. I've even used to to make coconut custard pie recently too (recipe forthcoming I need to make some adjustments to it first) - [The "Garage Band" Kettlebell and Bodyweight Workout](https://giryagirl.com/garage-band-kettlebell-and-bodyweight-calisthenics-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. 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. - [Healthy Hedonist Salad](https://giryagirl.com/healthy-hedonist-salad/) - A tropical flavor-o-rama that's surprisingly quick/easy etc. - [Ask GiryaGirl: What's the difference between a Hass Avocado and a Florida Avocado? [video]](https://giryagirl.com/ask-giryagirl-what-is-the-difference-between-florida-and-hass-avocados/) - Let's be clear... I love ALL avocados, however during this time of year we sometimes get more choices in the avocado department. While all the avocados are wonderful, some are better suited (flavor and texture) for different applications. While I prefer to make guacamole with the Hass variety, I like to add the sweeter, more hydrating tasting Florida avocados to salads like the one linked below. Try both and see how you like to use each one. Also discussed is how to remove the pits from each. - [An Exercise in Adaptation / Regression of a Classic Pavel Plan for Kettlebell and Bodyweight](https://giryagirl.com/pavel-force-recon-workout-ladies-and-adapted-versions/) - There was some mention on the Dragon Door forums of "Pavel's Force Recon Workout" and of course I had to check it out. After digging around and following a few links, then comparing them to make sure everything matched up - I found quite an evilly difficult little gem of a program. VERY advanced - and the weights suggested were obviously not meant for me - as much as I hate to admit something like that, but it is what it is. As in the past when working with my strength coach, RKC Level 2 Tim Shuman, we'd take the suggested weights of a "big man" workout and basically cut it in half. Of course I also sent it to him under the usual guise of "am I nuts" and I was thinking cut the weights in half... right? - [It's Not Summer Until... Plus an Interesting Kettlebell Workout](https://giryagirl.com/lemon-pitcher-friday-strength-workout-challenge/) - As a child in the 1980s, I formed some interesting ideas. For instance, it seemed every Summer, a pitcher would be endlessly filled with Crystal Light lemonade... with it's persistent lemon flavor, and odd bitter edge that would persist even though your cousin splashed a good gallon of chlorinated pool water at your face and right into your mouth. Seeing as I'm not into chemical flavors anymore, I found that slicing up a thoroughly scrubbed organic lemon into nearly "wafer thin"* slices and chucking the whole business into this fabled pitcher with some filtered water actually fit the bill. Here's the fun part - the bitter edge of the lemon's pith seems to fill the bitter edge requirement as well - no scary 1980s faux sugar necessary. If you really want some lemony goodness, squeeze a fist full of the lemon slices in the top of the pitcher. - [Mayhem in the Park Workout - Kettlebells, Maces, Battling Rope, optional Hawk and Poker Chips](https://giryagirl.com/mayhem-in-the-park-kettlebell-bodyweight-battling-rope-circuit/) - Last night I shared the amusing Armour39 results from the circuit described below. Once again, we invaded the field with the very soft grass, which was suprisingly resilient considering all the traffic it received from the art show last weekend. Should have taken a picture, but after unloading the following it looked like we were going to have some kind of homegrown version of the Highland Games out there. In other words, it was looking pretty mighty and I am proud to both own and use this stuff (the list is excessive, the workout can be done with much less, this was a "just because I can" and "let's bring out all the toys!" type of thing) - [Ask GiryaGirl: I just learned the kettlebell swing... Now what?!](https://giryagirl.com/kettlebells-at-the-absolute-beginning/) - So - you may have had your first visit with an RKC or HKC instructor and learned to do the kettlebell swing ! (Big shout out to Mark, Nick, and Tony!) Now you're back home, have given yourself a rest and are no longer gnashing your teeth because of being sore in weird places. Where to start?! Here's a couple of routines you can use to reinforce and practice what you learned: Joint Mobility warm up to begin - [A Little Challenge Workout After Work...](https://giryagirl.com/a-little-challenge-workout-after-work/) - This is a fairly quick (or can be shorter if you do fewer rounds) workout for when you only have a medium to light kettlebell with you. In this case for me it was a 16kg "narrower handle" variety* (click here for the explanation of how these are different from the standard ones) from Dragon - [Some Thoughts on Beverages and an Interesting Workout Combo](https://giryagirl.com/ways-to-enjoy-staying-hydrated-plus-simple-bodyweight-and-kettlebell-workout/) - There's all sorts of discussion flying around the internet about hydration, dehydration, etc. etc. personally having lived in Florida for a very long time I have always got a beverage of some sort at hand - or a bottle of filtered water. According to Mavea, the company that makes my favorite water filters, I run through as much drinking water as a "normal" family of 4. Against the advice of some health gurus, I enjoy slightly chilled water. BUT what I find to be really a nice treat is water that's had something steeped in it. Maybe fruit, maybe diluted jasmine tea, maybe a few crushed pieces of dried ginger, and very often a whole lemon sliced impossibly thin and added to a pitcher of filtered water. Some folks find that drinking enough water is some kind of chore - here's some offbeat advice that might help you, or might make you think I'm very strange. Either way -- but hope it helps. While it seems the focus these days is on how to NOT do things, I like to focus on how to make the things we should be doing that much more enjoyable. In that way we're apt to make them part of a lifestyle instead of a checklist of "shoulds" that we don't feel like doing. - [Seattle... Primal Move, Body Hero, Intense Tea Time, and more](https://giryagirl.com/primal-move-seattle-new-dragon-door-dvds-chinese-tea/) - Just got back from Seattle at the Primal Move (Charge) Workshop with Peter Lakatos. You'll be hearing more and more about Primal Move because it is simply a fantastic system - accessible AND intensely advanced at the same time, I am planning on learning as much about it as humanly possible. It has a certain quality about it that just MAKES you want to get good at it - it looks cool, and the amount of control required is of special interest to me. Can't wait to start teaching it to clients and friends too! - [Another.... 300 Workout](https://giryagirl.com/another-300-challenge-kettlebell-workout/) - I couldn't resist making this silly graphic - that's my computer science / digital arts degree WORKING HARD FOR YOU! (...must not have class shove neighbor's car around the parking lot for the next '300' workout...) Start out with joint mobility of course, we did a little extra here and there because it's Monday and people seemed a little tired or stressed or something thing... I had many kettlebells available and encouraged people to switch in order to be challenged but also to not sacrifice form. Three rounds of: - [The DOE Manmaker Kettlebell Workout Revisited...](https://giryagirl.com/doe-manmaker-workout-kettlebell-track-adventure/) - It's Friday... which means its time for a challenge... one week we flipped tires with Seth Petruzelli's Extreme Conditioning class, sometimes we repurpose a fit trail, get out the TRXs, the Battling Rope, or do ninja-inspired found-gym workouts all over the neighborhood. Today, it was time to test out the old school brutal drill... the US Department of Energy's Manmaker as described in this oldie but goodie article on DragonDoor.com from 2002. - [Tracy's Success Story and Fitness Journey with Kettlebells, Dragon Door, and the 21 Day Kettlebell Swing Challenge!](https://giryagirl.com/tracy-21-day-swing-challenge-experiences/) - Adrienne: I met Tracy through giryagirl.com and twitter - and after she mentioned she was trying Josh Hillis's 21 Day Kettlebell Swing Challenge, we started to converse more and more on twitter - Q&A, funny stories, recipes, encouragement etc. It's been a great time!! Anyhow, after she completed the challenge, I encouraged Tracy to write up her experience with it and to tell us about her fitness journey. Normally we hear a lot from trainers, fitness professionals, aspiring HKCs and RKCs, but I thought that it would be really interesting, valuable, and encouraging to share Tracy's story. - [The 300 Nightmare Kettlebell, Battling Rope, and Jump Rope Workout](https://giryagirl.com/300-nightmare-kettlebell-battling-rope-muscle-rope-jump-rope-workout/) - It was time to step things up a notch early last week. My approach to conditioning is very similar to my approach to abdominal training... it just kind of happens (very well) in the course of our general training. For instance with the kettlebell swing, there's skill, timing, acceleration/deceleration, strength, and conditioning components just to start. There's also a whole lot of abdominal involvement. Performed correctly, kettlebell swings really take care of a LOT in and of themselves. And while I like to do things like play with battling ropes, etc. - [The Minimalist Kettlebell Workout](https://giryagirl.com/minimalist-kettlebell-workout/) - Here's one for when you might not have much time, or between days of serious strength effort when you just feel like you need to move! Since I did a fair amount of weighted pull-ups last night, I came up with this combination today to kind of even out the work. - [Double Trouble Workout - short but not easy](https://giryagirl.com/dblkettlebellfuntime/) - It was finally nice outside again today, my little dog and I decided to go to the park so she could chew on toys and dig holes, and so that I could workout... Do your joint mobility warm up exercises you hopefully learned from your RKC instructor, do 20 good two handed warm up swings with one kettlebell, then set your handy Gymboss timer for: 10 rounds of 30 second intervals: so that you can do the following: Double kettlebell swings 30 seconds on, 30 seconds off (5 work sets) For the last set, feel free to use 1 kettlebell as some kind of strange cooldown Take a 1-2 minute break then restart your Gymboss and do: Double Kettlebell Cleans 30 seconds on, 30 seconds off (5 work sets) - [Hearty but Exotic Mexican Inspired Chicken Mole - Slow Cooker Method](https://giryagirl.com/hearty-but-exotic-mexican-inspired-chicken-mole-slow-cooker-method/) - Nearly effortless, delightfully complex flavors! - [GiryaGirl.com Podcast Episode 29: Using Ancient Strength Training Methods](https://giryagirl.com/giryagirl-official-podcast-episode-2-using-ancient-strength-training-methods/) - This week’s episode features a conversation with Frank DiMeo. Frank owns the Cave Gym https://CaveStrong.net near Sarasota, Florida. He is an Underground Strength Coach level 2, Vintage Strength Coach, and MaceFit.com Coordinator. Frank explains why you might want to add extremely old school strength and conditioning implements like maces and clubs to your toolkit and how to get started. - [GiryaGirl.com Podcast Episode 28: Training for Durability and Adventure](https://giryagirl.com/giryagirl-com-podcast-episode-28-training-for-durability-and-adventure/) - This week’s episode features a conversation with Stephen Reiners, who recently earned his HKC and SCC certifications at the workshop I led in Durham, NC. Stephen is an avid GORUCK enthusiast, kettlebell and bodyweight exercise and natural leader. He recently traveled to Normandy to be part of the GORUCK D-Day 75th Anniversary Challenges, specifically the Omaha Beach Challenge. Stephen shares his experience at the event and what inspires him to participate in GORUCK. We also talk a little about some of the specific training we do to keep him able to enthusiastically complete multiple challenges a year. - [End of Orlando RKC - Sunday Part Three - The Love of Friends, Heavy Shadows, Victory, Resolve.](https://giryagirl.com/orlandorkcgradworkoutandworkshopconclusion/) - It was such a great feeling knowing that 90% of the people I invited to participate as "victims" for the teaching test portion of the Orlando RKC showed up - but what I didn't know is that many of them stuck around to watch the grueling conclusion... the dreaded oft-talked-about-in-hushed-tones GRAD WORKOUT. This workout must be completed in order to become an RKC - even if you pass the initial testing, the teaching test, the form tests etc etc, a whole lot hinges on this final Grad Workout - each one is different, each one is designed by a different high ranking RKC - but you can always be certain: it WILL BE TOUGH. Not to mention you are totally and completely mentally and physically worn out by this point. At least I was. - [Strength Trumps the Scale...](https://giryagirl.com/strength-trumps-the-scale/) - Welcome to a tale of 20-20 hindsight!! A decision has been made, and those of you who know me in real life might be pretty happy about it. I'm only 5'3.5" tall and hover around 123-128lbs normally depending on the time of day, how much water I've chugged etc. Most people's weight will fluctuate throughout the day - I have been known to have variances as large as 5-6 lbs in 24hrs, and not look or feel different. The problem is WHY I know this. - [10 Articles You May Have Missed....](https://giryagirl.com/10-dragon-door-kettlebell-training-articles-you-might-have-missed/) - Here's a list of great articles on Dragon Door that you may have missed - there's some oldies but goodies in there as well as some new items of which regular readers of GiryaGirl.com will certainly be interested. Many are from people I have met in some capacity and/or have trained. ALL are from people who I really look up to and who set a great example in the RKC community. In no particular order: - [The Strangest Things Can Be Cause for Celebration - Cast Iron Skillet Discussion](https://giryagirl.com/cast-iron-skillet-discussion/) - The little things... last night I noticed that the "season" on my cast iron skillet has become amazing. Better than teflon - so slick, so even. If you cook with cast iron regularly you start to form a relationship with it - and the fact that this is Granny's hand-me-down skillet only makes that more powerful. Considering what this particular skillet has been through in my short time with it, the fact of this hard, solid, functional seasoning is even more significant. - [Hanging with DragonDoorTV and friends at the Chicago RKC this weekend!!](https://giryagirl.com/chicago-rkc-report-update/) - Promise I'll be back to writing articles for you soon! Right now as in this very second, I am observing and conducting interviews with some of the very top people in the RKC community here at the Chicago RKC - the first in the Chicago area. More importantly, this marks the 10 year anniversary of the certification program. Needless to say spirits are high and LOTS of learning is going on. Tagging along at the "Media Table" with Amanda Salas and Spencer of DragonDoor.TV is really too much fun - we've even had the chance to get video of some UNBELIEVEABLE kettlebell juggling!! - [Chicago RKC Day Two Recap](https://giryagirl.com/chicago-rkc-report-update-2/) - Writing to you from the midst of the 2nd day of the Chicago RKC certification workshop - hanging with DragonDoor.TV's Amanda Salas and getting her hooked on my rapidly disappearing stash of Green & Black's 85% cacao chocolate. We are having a great time and getting a ton of important interviews. There are so many impressive and inspiring people involved with this community - and not just those in leadership - the participants themselves all bring an amazing amount of experience, practice and diligence. - [Functional Kettlebell Boot Camp Workout](https://giryagirl.com/functionalkettlebellbootcampworkout/) - Not too confident with your kettlebell swing, clean, or snatch? Bought a nice shiny new kettlebell from Dragon Door and you're just itching to use it but don't want to hurt yourself or get a bad habit in place before your training appointment with a certified RKC instructor? (This workout does assume that you are familiar with some common fitness exercises and are willing to do a little research on some new movements.) No problem - here's a demanding workout I used with my fitness boot campers who haven't been initiated into the rite of the kettlebell yet. YET.... Required Equipment: kettlebell, jump rope, Gymboss timer - [Habitual movement patterns, mindfulness, intention, seeking mastery](https://giryagirl.com/intentionalpractice/) - "A job worth doing is worth doing well" - English Proverb "UGH! Do it #&^!ing RIGHT!!!" -Anonymous Friend 1999 Anyone who has trained with me knows - I am a STICKLER for correct exercise form - with everything, even simple exercises at boot camp (which annoys a few people... sorry but you're NOT injuring yourself on my watch), but especially with kettlebell training. For one - performing and practicing the exercises correctly is safer and more beneficial to you, especially in the long term. Most of what people do daily in terms of movement seems to be habitually based - usually unconscious. - [Setting Personal Records in the garage with Coach Tim Shuman, RKCII](https://giryagirl.com/personalrecordsrkcii/) - Did I get your attention with that "double beast press" tag there? Before you start calling me out, I wasn't the one who did it, Tim Shuman did. The double "beast" kettlebell press is something that he's been working on for a while - FYI those kettlebells weigh 106lbs EACH, so... yeah... and before you get all "I lift more than that on a barbell, bro" remember kettlebells are different... - [Update on the Blog Contest -](https://giryagirl.com/blogcontestupdate/) - Just a quick statement - I'm both honored and surprised to be in the DragonDoor.TV blog contest - even MORE surprised to still even be a going concern. I've slowly built this blog/site for over a year, enlisting friends to help with the logo design, general design (traded a printer and synthesizer for that from an artist friend). In the process, learned how to use both the Drupal and Word Press content management systems, brushed up on my html and css. It's been loads of fun posting recipes, articles, and reviews about the things I do with training, eating etc. Besides, it was a good excuse to dust off that underused BA in Computer Science. - [A Sunday Practice Time Workout](https://giryagirl.com/sundaypracticeworkout/) - Friday night's class was rained out! But we made up for that today - its basically a twist on program minimum with a couple extras thrown in for fun. Start with your favorite joint mobility exercises then On your best time (just taking breaks as needed) do 5 rounds of the following Kettlebell Halo - 5 Right, 5 Left 20 Swings (one or two hands your choice!) Figure 8s - 5 Right, 5 Left THEN - because they just learned how to snatch last week, it was practice time - we started out reviewing the form, and everyone did a few so I could check. Next was the following: For advanced - aim for the RKC Snatch Test result - 100 snatches in 5 minutes - [What are the proper steps I should take to become RKC certified?](https://giryagirl.com/preparingforrkccertification/) - From a new friend on Twitter: Hello! I just recently became addicted to kettlebells, and am wondering what the proper steps are to becoming certified RKC? Congrats on picking a great exercise modality! Kettlebells have been absolutely indispensable in my quest for fitness - a total game changer (pardon the cliche) that have helped me achieve a level of fitness I didn't even think was possible. At age 34 I look and feel better than I did in college - SERIOUSLY. Not to mention I've become surprisingly strong - physically and mentally. Steps to getting RKC certified? In my opinion - - [A 500 Challenge - With provisions for enclosed spaces](https://giryagirl.com/500kettlebellchallenge/) - My intensive small group participants are really starting to have fun with their workouts - and just as exciting you can really see the healthy changes happening almost right before your eyes. They've all lost between 3-8 pounds each or more without any super drastic changes to their diets - mindful portions and avoiding junk food. Nothing extreme. - [Double Trouble II A Small Mixed Bag to Practice Double Swings, Cleans, Presses etc.](https://giryagirl.com/kettlebelldoubletrouble2/) - Typical joint mobility warm up, 20 swings with one kettlebell to continue that warm up THEN, with 2 kettlebells of moderate to light weight - Set Gymboss timer for 5 sets of 30:30 (both intervals are 30 seconds) Double swings for 30 seconds, then rest for 30 seconds, repeat 5 (or more!) times Double kettlebell cleans practice for a few moments if these are new - remember to always keep cleans in close, don't throw them out in front of you. 3 rounds of the following exercises for 30 seconds each: - [Stack Attack!](https://giryagirl.com/kettlebellstackattack/) - Here's another variation on a kettlebell stacking workout - though there are a few different drills for variety, I also chose these particular exercises to not overwork my kettlebell group on some exercises we had really hammered the previous session. A more traditional approach can be seen here: another stacked timed sets workout Stacking workouts are great ways to really ramp up the intensity of a workout - make sure you take rests where needed, but be sure to also do your best. Choose a moderate weight kettlebell for this workout, beginners will need to rest more - no big deal! Begin with 1 minute 2 hand kettlebell swings 30 seconds rest - [Variation on another Iron Tamer Idea....](https://giryagirl.com/irontamingvariantkettlebellworkout/) - Modified another great Master RKC David "Iron Tamer" Whitley idea to suit my small group kettlebell class tonight. Grab your Gymboss timer and a moderately sized kettlebell for this one! They did 3 rounds of the following: - [More Questions about RKC Workshops](https://giryagirl.com/morerkccertquestions/) - Q: How big a deal is it to stay at the hotel? I'm local to the cert, and it wouldn't be a huge deal to drive home (15-30 mins depending on traffic). Also, I have a 2 1/2 yr old and a 7-month old, and I'm thinking that putting my mommy hat back on might bring me out of a zone I need to stay in. Every time I think that staying in a hotel so close to home is silly, I think about how you collapsed in your dinner clothes. I also think about how I was pretty much a pile of mush when I went back to my hotel after the HKC. Do people tend to group together and socialize back at the hotel? In Chicago, lunches are provided but there isn't a Saturday night dinner. I'd love your advice on this one. - [Dragon Door/RKC sponsors legendary MMA fighter, Fedor Emelianenko in upcoming battle against Dan Henderson, on Showtime](https://giryagirl.com/fedorfightevent/) - **Note from GiryaGirl.com's Adrienne Harvey: While I normally only advocate you use your hard-earned kettlebell swinging body to break hearts and not noses or other body parts, I am very interested to see this fight. Some of us will be assembling at the Winter Park Winghouse on Saturday night to watch the fight Click here to RSVP via Facebook! More on Dragon Door's involvement with the fight: - [When in doubt.... cook some "breakfast"](https://giryagirl.com/breakfastdinner/) - I was chatting with an old friend of mine the other day about food stuff - he's your typical mid-20s bachelor type - collects records, works hard at a creative desk job, parties hard and well... its starting to show... in the tummy region. DUN DUUUUN. Sorry boys, but after a while, even with your metabolisms, eating a lot of pizza and drinking beer at 2-3AM will catch up even with YOU... but there's hope... and its cheap! And you like it! - ["Bikini" workout - its in 2 pieces - get it?!](https://giryagirl.com/2pieceworkout/) - Now that I have your attention... hahaha. Simply called because the workout was broken up into two small pieces to fit a crazy schedule - I do this a lot actually - some days so much so that it becomes more a GTG (Grease the Groove - more on this concept later). Anyhow here's what happened: Using your accustomed kettlebell for snatching - OR if you have something a little too light, do this for time - maintaining your proper form of course (or it doesn't count!!!!!). If you have something a little heavier than normal, take necessary breaks. Remember your joint mobility warm up then... - [Woozy Caveman Wednesday... Simple Does NOT Equal Easy](https://giryagirl.com/woozycavemankettlebellworkout/) - Brutal heat and humidity today.... a few participants left looking like we'd had a water balloon fight and not a workout.... I'm serious. Begin with a joint mobility warmup - ours uses a lot of the great drills from Super Joints. Use a kettlebell that's heaver (a little or a lot!) than your usual :) First circuit - Repeat 3 times 20 2 hand kettlebell swings 10 rows right, 10 rows left 20 2 hand kettlebell swings 10 rows right, 10 rows left Group A: 30 sec plank; Group B: 30 sec L-Sit (use handles of 2 large matched kettlebells) Group A: 30 sec held L-Sit; Group B: 30 sec plank Part 2 (still using heavier kettlebell) - [Trial Tabata Thursday....](https://giryagirl.com/trialtabatathursmishmash/) - Location is undisclosed at this point until papers are signed etc etc, but I was scoping out a new gym this past Thurs as a possible place to offer group classes, small group, and one on one training. It's a non-traditional sort of gym and I get along well with the similarly non-traditional owners. So - in addition to stopping in that morning I wanted to see what the "vibe" was like at a time that would theoretically be directly BEFORE one of my alleged classes. - [Perfect Hardboiled Eggs or... a Primal / Paleo use for that Pasta Spoon](https://giryagirl.com/hardboiledeggsprimalpastaspoonuseage/) - As a child I hated hardboiled eggs... sure, they were fun to decorate at Easter, but eating them? EWWW NO WAY!!! Why? Well, sad to say, but my family had the habit of cooking them to death - creating those chalky yolks with the sulfurous black/green edges. Oddly enough, I would eat hardboiled eggs from restaurants, or when overseas (just thinking about the delightful orange yolked eggs in Germany made me hungry right now), but didn't think that this would be possible at home. As if the restaurants had access to some kind of special, elite egg cooking technology. Shame on me. - [He called it "Woozy Wednesday"](https://giryagirl.com/woozywednesday/) - My kettlebell small group members are a lot of fun, and one of them in particular seems to have a knack for coming up with little slogans. Yesterday's workout was hince named for the day of the week, which will forever be known as "Woozy Wednesday" because well - some of them got a bit woozy and had to walk it off from time to time. No cookies were chucked thankfully. Want to get woozy yourself? Warm up with joint mobility - then.... taking breaks as needed see how quickly (but with strict correct form!) you can do the following: - [Quick Celebration Workout....](https://giryagirl.com/rkclevel2celebrationworkout/) - For nothing short of a little pride and vanity, I wanted to make sure that the first kettlebell class that I led after becoming an RKC Level 2 instructor was one of my own. With less than 24 hours to go - before substitute leading a friend's boot camp and kettlebell class, I had to think fast. The workout is not for beginners, and is a super quick one, but it was a lot of fun today and I am thankful to everyone who showed up - one drove for almost an hour to participate, another brought a bottle of my favorite kombucha (even remembered ginger flavor!!!) Fantastic on both accounts! :) - [Monday Mayhem Kettlebell Circuits](https://giryagirl.com/mondaymayhemkettlebellworkout/) - Choose moderate to heavy kettlebells for these circuits - being sure that the renegade rows are performed with heavier kettlebells because of their larger bases (this keeps you more stable) be sure to perform these on solid level ground. These circuits are great opportunities to fine tune your Do your usual joint mobility warm up, a few warm up swings and then....... Three Rounds: 15 Double Kettlebell Swings 5 Double Kettlebell Clean and Presses Renegade Rows with Pushups - Row Right 5, 5 Push ups, Row Left 5 5 Double Kettlebell front squats Intermission! 3 Get Ups per side - practice slowly and with the strictest of form - [Variation on Program Minimum](https://giryagirl.com/kettlebellprogramminimumvariant/) - We have more beginners at the Friday 6pm class here in Winter Park, so its a great day to focus on the basics (which is really something on which EVERYONE should be focusing). Since everyone could stand to review and continue to progress with their basic kettlebell swing and get up, I designed a very basic plan using a variation of the Enter the Kettlebell program minimum as presented by Dan John on a forum (will try to remember which one!). Here's what we did: Joint Mobility Warm Up then.... In 10 minutes as many rounds as possible with PERFECT form, or striving towards it - this is never a race: - [Kettlebell Workout with Alicia Streger, RKC of ForteFitness.com](https://giryagirl.com/fortekettlebellworkout/) - Alicia and I work together at her boot camp company - Forte Fitness and after showing up with a bunch of paperwork etc for her, I decided to stick around and workout with her kettlebell class. Here's what we did: 50 Kettlebell Swings 100 Jump Rope Turns (or 25 double unders) 40 Push Ups 100 Jump Rope Turns 30 Kettlebell Snatches 100 Jump Rope Turns 20 Box Jumps 100 Jump Rope Turns 10 Kettlebell Pistols Do this with as little rest as possible and its a nice little highly portable workout! - [Farmers Walks, Swings, Snatches, demos and ROPE CLIMBING!!!](https://giryagirl.com/mishmasher-fun-at-the-jungle-mma-and-fitness/) - Another total mish-mash of a workout today - but it seems to work for me, at least in terms of maintenance. After the descending ladder strict tactical pull up day this past weekend (13, 12, 11, 10, 9...3, 2, 1) it was good to get back to pulling and climbing a little today as well. Loading, unloading, and carrying tons of kettlebells (378.4lbs to be exact) around etc only counts as the warm up and cool down in my "harsh reality" (I am laughing at that phrase). After that little warm up, it was time to have some fun - three 2-story rope climbs, hanging leg raises (I still absolutely adore that macho masterpiece from Dragon Door: Convict Conditioning), and well, finally got the final word on the "medium sized" tire for tire flipping.. - [Meal Time....](https://giryagirl.com/over-the-top-meal-salads/) - Started a little controversy on Facebook after posting a whole lot of "slightly bombastic meals." I've been privately and politely called out by a few people who I have a lot of respect for, but who follow different dietary strategies than I do. So... I've been trying to come up with the best possible explanation - for somewhat intense meals I've been posting... Like this fun salad from Sunday night: - [Learning about Systema Breath and Movement with Basic Push-Ups and Squats at NC Systema](https://giryagirl.com/learning-about-systema-breath-and-movement-with-basic-push-ups-and-squats-at-nc-systema/) -  In this video, NC Systema Chief Instructor, Glenn Murphy shows me an interesting and different approach to bodyweight squats and push-ups. Normally the breathing patterns for Convict Conditioning and in our Hardstyle training is a bit different than what you'll see in the video here. I think it's important to learn both - and - [A New Iron Maiden!!! BIG Congratulations to Valerie Hedlund!!!!](https://giryagirl.com/congratulations-valerie-hedlund-iron-maiden/) - She did it!!! Pressed, pistoled and did the pull up with the 24Kg kettlebell. I got the first two, but the pull up bested me at the RKC Level 2 this past July. According to all the internet video I saw, she not only did all three, but made them look easy. Needless to say we want to interview her on GiryaGirl.com ASAP. HELLO can you say INSPIRING?!?!?!?! This makes Valerie Hedlund the third woman ever to complete the challenge - and considering that only RKCs take on this challenge, do the math - this is massively tough!!!! So take a moment to congratulate her all the hard work it takes to develop this level of real world strength. Seriously impressed over here... I know how hard it is first hand! - [Chicago RKC Day 3 - Marketing, Testing, Networking... Getting Victimized!](https://giryagirl.com/chicago-rkc-report-update-3-testing-victims-learning/) - The third and final day of any given RKC workshop is always intense - and the last day is always very emotional for most people. You may have read my account of the Orlando RKC 2011 - and the last day there was certainly no exception to this emotional experience. - [Gluten Free... Does it matter to you?](https://giryagirl.com/gluten-free-poll/) - * Yes, I have been diagnosed with a condition that requires me to avoid gluten * Yes, I feel that avoiding gluten is beneficial to my general health * Yes, for other reasons (please add in comments) * No, I don't think it matters * No, for other reasons (please add in comments) * Huh? Glue what? - [DragonDoor.TV Features Chicago RKC and one of my fave Primal Blueprint Recipes!](https://giryagirl.com/dragondoortv-chicagorkc-pumpkin-feature/) - It was SO much fun sharing a corner of the media desk with Amanda Salas and Spencer of DragonDoor.tv at this past RKC workshop in Chicago - and a real honor to have them ask me to share the little pumpkin muffin "how to" for this week's episode. Love to work with you guys!!!! BTW, these pumpkin muffins from the Primal Blueprint cookbook will NOT last when you make them - people gobble them up - [The Thundergod Workout - for Kettlebells and Optional Sandbag](https://giryagirl.com/thundergod-kettlebell-sandbag-workout/) - This is a fun one - earlier it was storming outside and that inspired me to write up a workout for the small group that would keep us off of the potentially wet ground - and well - to keep the kettlebells low (remind me to tell you a story about this time I was practicing kettlebell snatches and the timing of a far off clap of thunder...) Anyhow, back to our workout... - [Maniacal Monday - a "300" Workout for Kettlebell, Bodyweight and Optional TRX](https://giryagirl.com/maniacal-monday-300-kettlebell-trx-workout/) - I realized we hadn't done a "300" workout in a while - so it was time to write up a nice mean one for us all to enjoy. Always begin with your joint mobility exercises - then we warmed up with 20 two hand kettlebell swings. Do 3 rounds of the following to add up to 300 (perfectly executed, right?) reps in your best time possible - resting as needed - but always standing and walking around while resting, RIGHT?!?!? - [Kettlebell Workout Inspired by the Chicago RKC Workshop](https://giryagirl.com/kettlebell-workout-inspired-by-chicago-rkc-workshop/) - RKC Workshops are ALWAYS inspiring - even if you're there running around as a sober theoretical lovechild of Barbara Walters and Hunter S. Thompson. (I was interviewing people at the event - which was a fantastic experience I hope to repeat). During a few moments of resting/observation/backing up files to my computer I managed to catch a few of the lectures and brought home a little "recap workout" for my Winter Park Kettlebell Small Group. - [Mini update - Ageless Body Workshop, Tommy Blom Interview](https://giryagirl.com/node-215/) - Just a quick update because I need to rest up a little - BUT I wanted to let you all know that Andrea Du Cane's brand new Ageless Body Workshop is FANTASTIC! Tons of great mobility and flexibility drills that are great for the baby boomer crowd as well as this 34 year old (although sometimes I am the equivalent of two very evil 17 year olds but that's another story). Anyway - the workshop continues tomorrow - and I'll blog more about it as we progress. So far, great breakdowns of some very powerful drills - and how to adapt them to virtually anyone. Extremely valuable info - and I hope she gives this workshop again somewhere near you. Tomorrow we begin the kettlebell portion - looking forward to that for sure - [A Celebration of (Kettlebell) Swings](https://giryagirl.com/celebration-of-kettlebell-swings/) - The Friday before Labor Day Weekend always seems to have everyone in a festive mood - that plus the amazingly good weather we had today - there was even a breeze! We took a variety of kettlebells to the little grassy field: multiples of 24kg, 20kg, 16kg, 12kg. One participant mis-heard me and treated himself to an extra "farmers" walk by going to the courtyard and not the field - we had fun hollaring and wondering where he was hiding - he's stronger for it too. SO! After doing your joint mobility warm up, we started in with the first timed circuit - choose a moderate kettlebell for this: - [Another Manic Monday Station-Based Circuit......](https://giryagirl.com/monday-station-circuit-kettlebell-trx-get-up-parts/) - Another fun station circuit for the small group - we have an awesome new member who joined us over the weekend and I am proud to say she is already raising the bar - in other words...LOOK OUT GUYS. Start out with your favorite joint mobility exercises of course Repeat 5 times, resting minimally, but as necessary - - [Playing with the Basics Kettlebell Workout](https://giryagirl.com/kettlebell-basics-review-movement-workout/) - While the weather is still nice, take your favorite moderate sized kettlebell outside for this odd little basics combo. Some of it is designed to remind one of my classes in particular to hinge at the hips putting those rears way back during swings. And well, everyone can always stand to review the basics - besides - in RKC style kettlebell training, our basics are POWERFUL basics. - [CK-FMS Workshop Experience 2011](https://giryagirl.com/ck-fms-workshop-experience-journal/) - Personal experience journals and related info about the Dragon Door CK-FMS workshop - I'm not done with this section yet - so keep checking back!!! - [Chicago RKC 2011 - Conducting Interviews and Making Friends](https://giryagirl.com/chicago-rkc-2011-journal/) - I observed and conducted interviews with some of the very top people in the RKC community here at the Chicago RKC - the first in the Chicago area. More importantly, this marks the 10 year anniversary of the certification program. Needless to say spirits are high and LOTS of learning is going on. - [RKC Level 2 Workshop Experience Journal 2011](https://giryagirl.com/rkc-level-2-workshop-experience-2011/) - I'll be adding a whole lot more to this very very soon - - [MMA Inspired Kettlebell Workout - FURIOUS Friday!](https://giryagirl.com/furious-friday-mma-inspired-kettlebell-workout/) - After talking with several MMA fighters and especially with RKC Team Leader Tommy Blom recently, I was inspired to make a workout following the timing of an MMA fight. Especially since several of my Winter Park small group members are fans of the sport. MMA fights are 3 rounds at 5 minutes per round - and well - as in video editing or public speaking we all know... 5 minutes can be a VERY long time. - [Dragon Door Bodyweight Workshop Experience - 2011](https://giryagirl.com/bodyweight-workshop-experience/) - Collection of journal entries and related information about the newly offered Dragon Door Bodyweight Exercise workshop. - [Tim Shuman, RKCII Interviewed Sunday December 12, 2010](https://giryagirl.com/timshumanrkciiinterview/) - Adrienne Harvey, RKC: So how did you first discover kettlebells? Tim Shuman, RKCII: I got a flyer from John DuCane. He sent me a flyer saying I can get Enter The Kettlebell and two 16Kilo kettlebells for about $109. And apparently he'd gotten my name off an e-mail list when I was using Pavel's bodyweight books, Power to the People, From Russia with Tough Love, those types of things. - [Bodyweight Workshop Begins Tomorrow!!!](https://giryagirl.com/bodyweight-workshop-meet-greet/) - IMPORTANT ANNOUNCEMENT! Due to overwhelming response, Dragon Door has decided to offer the Bodyweight Workshop again this coming August! - [Day Three CK-FMS - Can I Possibly Be Any More Inspired? You Never Know With Dragon Door!!!](https://giryagirl.com/ck-fms-day-three-2011/) - Wow wow wow... ok you are probably tired of me going on and on and gushing about this stuff - but I can't help it - seriously the information that I've been exposed to these past few days has had such incredible value. Mark and Nikki Snow of SG Human Performance made a presentation today that really had me rethinking larger classes - they have been able (with documented proof!) to implement CK-FMS with their kettlebell classes. Fitness and quality of life improvements have literally been off the charts - we even got to go through what would be a sample of one of their workouts - and I found several ideas that I will start to use with my small group almost immediately. - [Day One of CK-FMS - Incredible and Incredibly Humbling!!](https://giryagirl.com/ck-fms-day-one/) - Day one of CK-FMS is in the books - what a fact and action filled and day - a bit more "lecture" component than what I'm used to with Dragon Door workshops, but completely understandable considering the massive amount of info we are and will be covering. Besides, the dynamic personalities of Brett Jones and Gray Cook assure that there's never ever ever a dull moment. The day began with optional recertification for RKC, since I had just attended the RKCII this past July, this wasn't necessary for me this time - but it was good to be supportive of those who were retesting, and its always a great opportunity to review the form - which we are doing here and there during the weekend as well. I can't stress enough how important it is to constantly w - [Assessment and Mis-Matched Kettlebell Fun](https://giryagirl.com/snatch-test-assessment-mismatched-kettlebell-miniworkout/) - After writing a blog post about how I will no longer try to weigh in at 123.5lbs for the 12kg kettlebell when performing the RKC kettlebell snatch test, I figured it was a good time to see where I stood with the 16kg test. Start with joint mobility of course - Open ended fun time - 100 snatches with a 16kg to "see what happens" and how long it takes - [Sunday Fun Day at Tallahassee Kettlebells with RKC Level 2 Laurel Blackburn](https://giryagirl.com/sunday-fun-day-at-tallahassee-kettlebells-with-rkc-level-2-laurel-blackburn/) - Its so important to always keep learning - and I'd encourage all RKCs, HKCs, and fitness professionals in general to get together with each other, share skills, check each other and of course to have fun. This past weekend I went to see Laurel Blackburn of Tallahassee Kettlebells and Boot Camps To Go - after she tried to kill us both with the sled and prowler drag/push up what seemed to be uphill the entire way LOL we went back to her awesome fun gym the next day to work on kettlebell and pull up techniques. I brought my silly little camera that I recent - [Leg Attack! Workout with Kettlebell and Sandbag](https://giryagirl.com/leg-attack-kettlebell-stacking-workout/) - Lots of fun in the car port of pain today - keeping out of the rain and getting a whole lot of work done... Choose a moderate to heavy kettlebell (everyone had several to choose from, and made weight adjustments as necessary during the workout), and if possible, at least a 20lb sandbag. We used the nice little handmade ones I have - they're triple stitched and made to be abused. Which they were. Some of the participants seemed to enjoy throwing them on the ground for some reason. Hmmmm. Start with your joint mobility warm up, and 20-40 two hand swings or a short jog. Then its time for.... a little bit of stacking workout fun: - [Hanging Around at Home - Kettlebell and TRX Workout](https://giryagirl.com/at-home-kettlebell-trx-mishmash-circuit/) - I sometimes make the joke that my apartment, or the surrounding fields, the parking space etc is the site of some of the most intense training in town - not entirely sure if that's true, but its fun to say, and well - until someone proves differently, I'm going to keep saying it. Its extra fun to say because for whatever reason we've had two verified celebrity sightings nearby over the past few days (Paul McCartney, Tyra Banks). There's also a very good chance that Tyra saw my business card. I have yet to get a call from her, I'm assuming its because she has heard I'm a tough trainer and is still working up the courage to make that call. LOL... - [Friday 'Funtime'](https://giryagirl.com/fridayfuntimeworkout/) - A little random Friday Funtime to keep everyone on their toes. A tough and crazy week for a lot of people, so its good to stay sharp with a nice workout, right? A range of "reasonable" kettlebells was available for my small group to use for the different exercises - typically going heavier with the 2 hand swings and swapping out as necessary. - [Ferocious Friday: Kettlebell Lower Body Focus + Mini Core Circuit](https://giryagirl.com/ferocious-friday-kettlebell-workout-lower-body-core/) - I really wanted to focus on legs a bit today with the small group - especially after making them do snatches right after clean and press practice on Wednesday - it was little mean, but it was the result of Coach Tim Shuman, RKC Level 2's new "Honey Badger Workout" (that's his deal, don't ask...) Ferocious Friday should always begin with joint mobility exercises and some warm up swings - then get to it! Do the following for your best time, resting as necessary, with the best form possible for 4 rounds with a light to moderate weight kettlebell - or switch between sizes as necessary: - [Double Trouble III - Let Me Give You a Complex - Kettlebell Workout](https://giryagirl.com/double-kettlebell-workout-doubletrouble3/) - It was one of those "what am I missing" kind of days - I had been doing GTG* pull ups and tension exercises at random between household and computer tasks, but... it wasn't enough, I was getting antsy so I opted to just head out to the field next to my building with a pair of 16kg kettlebells and "see what happened" Here's what happened - feel free to follow along if you know what you're doing with a pair of moderate to heavy ish kettlebells. Farmer's walk from the storage closet.... Started out with joint mobility warm up, and some warm up swings then... - [Circuit for Kettlebell, TRX, with a bonus Tabata finisher](https://giryagirl.com/circuit-workout-kettlebell-trx-basic/) - A little Monday fun for my small group - their skills are developing very nicely, but I wanted to test them on the press a bit - we used moderate to light(ish) kettlebells for this (for instance, one small woman who has recently come back to class used a 8kg and 12kg kettlebell - using the 12kg for the two hand swings and goblet squats. One of the guys was using a 16kg and 20kg kettlebell in the same way) Don't forget your Joint Mobility warm ups! (and don't forget to read my mildly humorous but informative review of the Dragon Door classic Super Joints) Do 4-5 rounds of the following, taking breaks as needed and using perfect form on all reps. - [It really did change everything - at least in my experience....](https://giryagirl.com/most-influential-fitness-book/) - Recently on Facebook, Dragon Door and John DuCane asked what everyone thought was "the most influential fitness book of all time?" Of course, questions like that give me brain freeze because I think back to the dawn of civilization and consider all the books in other languages I haven't read, etc. in short - total overthinking. I should have just looked over to one of the many stacks of books in this room - because the answer was right there, on the top of the stack to the immediate right of my desk. - [Choose Your Own (Kettlebell) Adventure Workout](https://giryagirl.com/choose-your-own-kettlebell-adventure/) - An amusing episode from my fitness-boot-camp-leading days was when a particular camper very loudly and emphatically warned the other campers NOT to try and bargain with me: "OMG you guys, STOP IT, seriously, DO NOT try to bargain with her - it will NEVER end up in your favor... JUST DO THE BURPEES. Trust me this could get SO MUCH WORSE..." Which always sort of puzzled me - the alternatives I would provide on occasion or the choices were always ...reasonable... oh sorry, are the horns poking up out of my hair again today?! - [Monster Monday Kettlebell Workout - with Optional Sandbag](https://giryagirl.com/monster-monday-kettlebell-workout-with-optional-sandbag/) - Monday's small group class was really inspired by the fact I brought them some "presents" from my visit to Tallahassee's Laurel Blackburn, RKC Level 2 AND Dragon Door distributor for the Southeast USA. Read about the first day of that visit: Girya Girl visits Tallahassee Kettlebell Day 1 Anyway, true to form I brought a few things back for them - a 28kg, 14kg, and a "wome - [Fried on Friday - Kettlebell Workout with Options...](https://giryagirl.com/fried-on-friday-kettlebell-workout/) - My small group was feeling very ambitious today - grabbing the largest of the kettlebells that I had brought out - luckily for them, there were smaller ones available - which they eventually switched down to - but we had some fun - and they got to enjoy the fact that I stayed up until 4AM last night pouring over the new Convict Conditioning 2 eBook - (pdf format fyi) because I was just that into it (the pitcher of green tea with lavender buds and rose petals helped too). Dragon Door and Paul Wade knock it out of the park yet again with this one - and I confess I will be ordering it in print version when its available. - [GiryaGirl.com Podcast Episode 30: Calisthenics and Martial Arts with Matt Schifferle](https://giryagirl.com/giryagirl-com-podcast-episode-30-calisthenics-and-martial-arts-with-matt-schifferle/) - This week’s episode features a conversation with fan favorite and all around awesome instructor, author, and popular YouTuber, Matt Schifferle of the Red Delta Project. We discuss training for and around your martial arts practice, balance in training, and of course his training strategies and upcoming books. This episode also includes upcoming events, the question - [Kettlebell and Sandbag EMOM Workout with Video, Plus Weighing the Lifting Stones!](https://giryagirl.com/how-to-do-emom-workouts-with-videos/) - I've been scrubbing through old footage finding things that need to be edited so I can share them and ran across this little EMOM workout explanation I'd meant to put with an earlier blog post (oops). Well late is better than never, I suppose... it's a demo of a fun simple Every Minute On the Minute workout for heavy-ish sandbag and heavy-ish kettlebell. The video after that is more "footage I've been meaning to edit and share" and solves the mystery of "does this lifting stone weigh the same as me?" You'll have to watch and find out. - [GiryaGirl.com Podcast Episode 31: Coconuts, Goblet Squats, and Strength and Conditioning for Soccer](https://giryagirl.com/giryagirl-official-podcast-episode-31-coconuts-goblets-squats-and-strength-and-conditioning-for-soccer/) - This week’s episode features a conversation with new North Carolina resident Shawn Spencer of Resolute Fitness Challenge. He specializes in strength and conditioning for soccer, and of course in general. We discuss some of the most important aspects of training for soccer, and the differences between European and American approaches to strength and conditioning for soccer players. This episode also includes upcoming events, the question of the week, workout tip of the week, a book of the week, and of course some extra surprises. - [What should I look for when buying a kettlebell?](https://giryagirl.com/what-should-i-look-for-when-buying-a-kettlebell/) - First of all, make sure the kettlebell is smooth all over, including and ESPECIALLY the inside of the handle - the last thing you want to do is cut or tear your hand when trying to exercise. Speaking of handles, it is important to get a kettlebell with a handle large enough to fit BOTH hands on it - many times, women will try and find the lightest kettlebell available, only to end up with something that can't used properly and which ends up becoming an adorable little paperweight or doorstop. - [The Starter Pantry/Grocery List](https://giryagirl.com/the-starter-pantry-grocery-list/) - You should be able to make most of the recipes listed here and in the Primal Blueprint cookbook if you have a lot of these basics around - you may need to purchase fresh meat/produce on occasion of course! Dry Goods/Pantry: Coconut Oil Canned Salmon (I am partial to Bumble Bee Red Alaskan Wild Salmon 14.5oz can) Coconut Flour (Tropical Traditions or Bob's Red Mill both make excellent choices) Pickles Coconut Milk Fresh/Refrigerated Items: - [Unintended New Skill Learned from the RKC Workshop: Extreme Time Management](https://giryagirl.com/timemanagment/) - You've heard "timing is everything" before, it's a cliche, but sometimes holds true in certain situations - especially crazy ones. I'm going to share a few of my time management strategies for dealing with things like quick move outs, root canals, busted transmissions, selling and buying a car, learning to drive stick then relying on it immediately, and then singing in front of over 2,000 people. RKC style kettlebell training can help you with all these things, especially when all of the events listed in the previous sentence happen to you almost simultaniously. - [Day 1 - #GiryaGirlGame Scavenger Hunt](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-1-instructor-photo/) - Ok, please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. Here's the first assignment - and for many of you this will be SERIOUSLY easy. Take a picture of a currently certified (and in good standing )RKC, RKC2, HKC, or Primal Move instructor. Do them a huge favor when you post your entry by also linking to their instructor page if you wish. If YOU are an instructor of the above kind, then you've got it very easy - a "selfie" is totally acceptable... I'll start with my example. The countdown begins now! You have 24hrs! - [Day 2 - #GiryaGirlGame Scavenger Hunt](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-2-favorite-kettlebell/) - It's time for the 2nd assignment!!!!! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. Again, another somewhat easy one, please take an instagram picture of your FAVORITE kettlebell. Feel free to tell us why it's the favorite (practical and/or sentimental reasons are both valid) Above all, remember to follow the instructions as linked above so that your entry counts! This is only the 2nd assignment, so if you missed out on the first one, no worries - you can still be in the running to win starting with this one, and completing all the rest :) - [Day 3 - #GiryaGirlGame Scavenger Hunt](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-3-favorite-routine/) - 3rd assignment time! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. Sorry for skipping last week- I heard that certain parties were actually fairly upset by this. Not to ego trip, but it's great to know that you all care so much... or is it that you really really want to win the very great prize, the Beyond Organic Gift of Health as described in the official rules page. It is a great prize - in fact, it is so good that I sent one to my Mom on Mother's Day as part of her present! - [Day 5 - #GiryaGirlGame Scavenger Hunt (Progressive Calisthenics Edition)](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-5-favorite-bodyweight-exercise/) - 5th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. Still just head over heels excited about how well the PCC Instructor Certification Workshop went this past weekend and am already counting down the days until the next one in August... and between you and me... I'm doing everything I can to store up frequent flyer miles for the one after that... maybe maybe maybe??? - [Drawing a Line in the Sand](https://giryagirl.com/motivation-for-change-drawing-a-line-in-the-sand/) - Yesterday I went to visit a friend of mine who lives in Celebration, FL. For those of you who live outside Florida, Celebration is a city built by Disney. It's pretty neat, and most of the eerie-ness has worn off of its perfect "all built at the same time" veneer. As more people have moved there, they’ve managed to smooth the “Stepford-like” edges in that way that humans do. In other words, its much less like the glaring brightness of a new pair of white sneakers, and has become more like a favorite pair of jeans. We had a great visit, and I was really impressed with my friend’s amazing home-brewed kombucha along with some of the best dehydrated kale chips ever (key surprise ingredient -- sun-dried tomatoes). But on the way there I passed some road signs on the highway that I don't see very often. As a Florida resident, I don't visit the Disney area very much at all. So when I passed the sign indicating the location of Disney's Wide World of Sports complex it triggered some memories, one of which I haven't shared with anyone before now. It's nothing huge or especially dramatic, but seems relevant to share at this time of year. - [Day 4 - #GiryaGirlGame Scavenger Hunt (Snack Edition)](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-4-favorite-healthy-snack/) - 4th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. We are fully back on track and hope to see a lot more participation from everyone this week! - [Day 6 - #GiryaGirlGame Scavenger Hunt (Favorite Book Edition)](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-6-favorite-fitness-exercise-book/) - 6th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. A friend stopped by to check in the other day and to discuss her current dietary strategy and how to improve it. The great news is that she's lost almost 6lbs of body fat in 1 month of sporatically attending my small group classes while eating the Personal Trainer Food "Plan 1" breakfast-lunch-dinner-2-snacks (not even too strictly... grrrrrrr) this past 28 days. The other great news is that she looks and feels better already -- and that's just after 28 days. So, no matter what your particular strategy is, stick to it! The reason I bring it up is that I don't often have guests (if at all) and she was fairly boggled by my book collection... in addition to nearly the entire Dragon Door catalog of books and DVDs I have paperbacks and hardcovers on just about every topic, dubious and otherwise--including some vintage 1980s "women's workout" books with some of the most hilariously inappropriate workout attire you've ever seen. - [Day 9 - #GiryaGirlGame Scavenger Hunt - (Goal Representation)](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-9-visualize-your-goal/) - 9th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. BUT FIRST!!! Check out this awesome video from the first ever PCC Workshop! (how many people do you recognize?!? Join us at an upcoming PCC Workshop!! Today's assignment. Please take an instagram picture of a visual representation of one of your kettlebell, strength, or calisthenics goals. Remember to properly tag your instragram photo as outlined in the instructions and post it in the Disqus comments below. Get creative, but remember, simple is awesome too. Feel free to tell us why you have chosen this particular goal (practical and/or sentimental reasons are both valid). Above all, remember to follow the instructions as linked above so that your entry counts! - [Day 10 - #GiryaGirlGame Scavenger Hunt Final Challenge!](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-10-fitness-and-social-media/) - 10th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. THIS IS IT! The last one! :) Today's assignment. Please take an Instagram video or picture that sums up your experience with fitness and social media. Remember to properly tag your instragram photo/video as outlined in the instructions and post it in the Disqus comments below. Get creative, but remember, simple is awesome too. Above all, remember to follow the instructions as linked above so that your entry counts! - [Day 8 - #GiryaGirlGame Scavenger Hunt - (Organic Food Item Edition)](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-8-favorite-organic-food-item/) - 8th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. Today's assignment. Please take an instagram picture of an organic food item that you regularly enjoy. I'd like to encourage photos of single ingredient items or fresh things. A particularly artful photo of an organic mango for example. But it can be whatever it is you normally eat on a regular basis that is organic. Remember to properly tag your instragram photo as outlined in the instructions and post it in the Disqus comments below. Get creative, but remember, simple is awesome too. Feel free to tell us why you like this particular edible item (practical and/or sentimental reasons are both valid). Above all, remember to follow the instructions as linked above so that your entry counts! The countdown begins now! You have a little over 24hrs! Counting Down: 2013-07-03T12:01:00 - [The Exciting Conclusion of the First EVER #GiryaGirlGame Scavenger Hunt!](https://giryagirl.com/girya-girl-game-scavenger-hunt-winner-announcement/) - This was so much fun - I can't begin to tell you how impressive the entries were along with the overall engagement. In case you missed the whole thing, participants had 24hrs to complete each assignment - which would need to be photographed with Instragram, tagged with #GiryaGirlGame, then posted below in the Disqus comments. A total of 52 Instagram photos were created during the game which lasted over the past couple of months. You can see them all by logging into Instagram and searching for the hashtag #GiryaGirlGame Also, you can click through each assignment and check out all the entries at the bottom by going to: the #GiryaGirlGame HQ Page - [Do you make fresh juices? Beyond Organic Hot Dogs? TV Squat Swings?](https://giryagirl.com/freshjuices-hot-dogs-kettlebell-swings-tv/) - I've gotten a few questions over the past few days from people - both online and in real life - so guess what! It's Q&A time! Q: Making fresh fruit and vegetable juices seems really popular among the healthy lifestyles crowd, but I never hear you talk about it - do you juice? What do you think of juicing? A: OK - this is 100% my personal opinion, but here you go... I don't juice things, and I don't like to either! Here's why - - [Ask GiryaGirl: How Can I Get Arms Like That? How Do Kettlebells Work on Arms?](https://giryagirl.com/ask-giryagirl-kettlebell-calisthenics-arms-arm-questions/) - At least once every other week, someone has an arm-related question for me. Sometimes they're amusingly rhetorical questions, sometimes not. But there is a whole lot of thinking about arms going on in the world--and with everyone. So here's my answers to a few of the more common "arm related questions" that keep popping up. And please feel free to add your own "arm questions" to the comments section below this entry too! Q: You must do a TON of curls, right? A: Nope! In fact, up until a few months ago I hadn't done any form of barbell or dumbbell curls in a matter of years (I was staying in a hotel that had a gym and after doing some get ups while holding a straight curling bar for fun, I did a few random curls with the barbell for the sake of nostalgia). Q: Ok, Where do "the guns" come from? A: Well.. let's work up from the hands - all the grip work and extensor work (I'd encourage you to do some of this to balance out all that pull up bar gripping and kettlebell gripping you might be doing*) will really shape the forearms. Kettlebells in particular with their intense work of the grip will ensure shapely strong-looking forearms on most men and women. Ok well I know you were really wanting to know more about biceps... - [Ask GiryaGirl: YOUR Questions About Push Ups, Flags, Neuro-Grips, Hip Hinges, Youngevity?](https://giryagirl.com/ask-giryagirl-push-up-variations-neuro-grips-human-flag-youngevity-hip-hinges/) - Been meaning to compile some of these for a while. A number of regular readers of this site send really good questions via email and they are usually things that others will want to know too. This is just barely scratching the surface, but here we go! Q: Is it better to do push ups from kettlebell handles or should I just do regular ones? - [Quick Kettlebell Workout, How to Assemble the Dragon Door Bodyweight Master Pull Up Bar, and More Exercise Ideas](https://giryagirl.com/quick-kettlebell-workout-how-to-assemble-the-dragon-door-bodyweight-master-pull-up-bar-and-more-exercise-ideas/) - Realized that I should probably space out the podcasts for you! There's two more episodes on the way soon, but in the mean time, I wanted to share a short workout (or what could be the meat and potatoes part of a session) I did last night. I had limited time because of a bunch of computer related tasks and more importantly a friend was coming over to walk her puppies around my neighborhood (long story, but my neighborhood is way more fun). - [Doing 500 Kettlebell Swings & the Red Delta Project Podcast](https://giryagirl.com/doing-500-kettlebell-swings-the-red-delta-project-podcast/) - First off, it's always a huge honor to be a guest on a podcast, but especially on Matt Schifferle's Red Delta Project podcast yet again. It's been a while since we've chatted, but we made up for lost time quickly. Check it out on iTunes: Exploring Freestyle Workouts w/ Adrienne Harvey - The Red Delta Project Podcast or his website. 40kg of fun... One of the things I mentioned in the podcast is that I'm still adjusting my training to balance with the occasional endurance challenges that come with the 3-5 hrs a week of Systema training that's now in the mix. Matt was interested to hear about that, but also was curious about the workouts I've been doing here in the backyard which include giant rocks, throwing stars, throwing knives etc. along with the usual kettlebells and calisthenics. - [GiryaGirl.com Podcast: Back on the Digital Airwaves with Matt Schifferle and MORE! Episode #24](https://giryagirl.com/giryagirl-official-podcast-episode-24-back-on-the-digital-airwaves-with-matt-schifferle-calisthenics-kettlebells-askgiryagirl/) -  Episode #24 Show Notes Hello and welcome to the GiryaGirl.com Podcast Episode # 24 Back on the Digital Airwaves. I’m your host Adrienne Harvey. Did you know I originally launched this podcast back in 2014? Back then no one barely knew what I was talking about. And since then —especially since putting the podcast - [Girya Girl Game Scavenger Hunt Official Rules and Instructions](https://giryagirl.com/girya-girl-game-a-social-media-scavenger-hunt/) - OK! Hinted about this on Facebook and Twitter recently. Here's the deal, it's a game!!! Now, before we all get way too excited, please understand that I haven't run something like this before and we may have some glitches etc. Please participate with the spirit of fun and friendship. Also - while I will not be monitoring the Disqus comment feed constantly 24/7, it will show me when your comments were originally posted, so don't worry if your comment doesn't show up immediately. Going to try and "whitelist" as many of you as possible, especially after the first very telling assignment on Tuesday... Please read VERY carefully, as following all the rules and directions is critical to your success. That's part of the - reading, comprehending, using Google when necessary, and performing the necessary actions correctly. - [Girya Girl Game Scavenger Hunt Headquarters](https://giryagirl.com/girya-girl-game-scavenger-hunt-main-page-headquarters/) - Bookmark this page to see everything related to the #GiryaGirlGame Scavenger Hunt. The rules and each individual assignment will be linked below in order. Have fun and be cool! Each assignment lasts 24 hours - so work quickly, safely, and creatively. Looking forward to your participation! - [Fun with 30kg Dragon Door RKC Kettlebells!](https://giryagirl.com/fun-with-dragon-door-30kg-kettlebells-kettlebell-video/) - In case you missed it, here's a fun video I created for Dragon Door showing how I like to use my pair of 30kg kettlebells. While I can't press them, there's still plenty to do with them! :) (hint: deadlifts, suitcase deadlifts, double kettlebell deadlifts, double kettlebell suitcase deadlifts, farmer's walks, farmer's walks in place, clean and hold, - [Master RKC Max Shank and I had a VERY IMPORTANT discussion](https://giryagirl.com/mp3-podcast-with-master-rkc-max-shank-subject-eggs-cheese-quick-meals/) - Having interviewed Max for Dragon Door on at least two occasions, somewhere along the line we realized that we have a shared love for cheese. While many people are not consuming dairy right now, I wanted to know why Max was as passionate as ever about cheese. I know why I am, but wanted to hear his reasons. Through the MP3 file below, you'll discover that answer, but also hear us as we tell you what cheeses are in our refrigerators RIGHT NOW. We share easy practical meal solutions, strategies, the importance of high quality foods, cooking at home, and some fairly funny stuff too. We're particular about how we like eggs cooked apparently, and I was relieved to find out that I was not alone in a few of these argueably almost-neurotic approaches. Anyway, right click, or click and save below so you can listen at your computer with ease, or transfer the MP3 to a portable player of your choosing. And let me know what you think of the occasional podcast - I'm considering creating a regular "show" but am weighing the logistics and practicality against listenership. Feel free to let me know how you feel about podcasts and MP3s. Download MP3 Interviews with Max on Dragon Door: Oldie but goodie: Max had not yet been promoted to Master RKC, but still very relevant interview. Recent interview with Max about his promotion to Master RKC & how he used his training knowledge to win big at the regional Highland Games. Train with Max!!! His gym is Ambition Athletics and is HIGHLY recommended if you're in the area. Max Shank's Dragon Door Instructor Page Max and Ambition Athletics on Youtube! - [Unboxing This Week's Delivery from Space Girl Organics! [VIDEO]](https://giryagirl.com/space-girl-organics-unboxing-video-weekend-recap-youngevity-mineral-makeup/) - After mentioning Space Girl Organics to a new friend on a recently flight, I was inspired to make a new (and somewhat better lit) unboxing video for today's "standard vegetable fresh" delivery. I mean... I had to unpack it to put it all in the fridge anyway, right? So Karen I hope you enjoy this (or have time to watch) but here are the goodies I received today! (And how I plan to use at least some of it!) - [Outdoor Deviled Eggs "How To" Video, Active Rest and Planning for 2015](https://giryagirl.com/video-how-to-make-deviled-eggs-outdoors-2015-new-year-log-book/) - After writing a short blog post for the PCC Blog on active rest last week, I've made a concerted effort to include more of it in my week as I ramp up training towards making an audition video for American Ninja Warrior AND helping to lead the PCC Workshop in Encinitas later next month. The weather was really nice yesterday too, so I packed up a couple things and with the excuse of also making a how-to video, headed out to a favorite park for a few hours. Ended up being a very good thing, as on Sundays that park doesn't seem to have any loud bouncy-house type parties going on. This was especially cool for a couple of reasons, the first and most obvious was me and the surrounding wildlife were spared from hearing the most annoying top 40 tunes from the past 40 years... - [How a Google Search Led to a Keto Pizza Recipe and Weight Loss for Two Friends](https://giryagirl.com/a-strange-but-delicious-keto-pizza-recipe-modified/) - A very funny thing happened a couple weeks ago, I was chatting with an old friend (she's not old, but our friendship is... in fact, she's one of a few people who was originally a customer of my old jewelry biz, and who has become a friend over the years. Some of my online friendships are VERY old, in fact, my oldest maintained online friendship will "turn 20" next year.) While we were chatting back and forth she asked me about ketogenic diets, a topic I had not specifically thought about for a while. I've experimented fairly deeply with lower carb, Primal, and Paleo diets for a few years now, and for over six years have stuck with extremely low to no grains (I've been known to eat an average of about 1 tortilla every 1.5 weeks), zero processed sugars, 99% organic (at home at least), and with my carb sources mainly being things like fruits, vegetables, and of course very dark chocolate. While the way I habitually eat doesn't have any sort of patented name, label, or catchy catch phrase, I will occasionally jokingly refer to it as "Yuppie Atkins". This is ,ainly to highlight the lower(ish) carb aspect and poke fun at my need for upscale, ridiculously high quality foods. So, instead of just racking my brain for keto snacks and before sending over a few of my own recipes that happen to be on the very low carb side (including my fun chicken "fried rice" made from cauliflower), I did a search on Google and found this odd URL... "Ruled.Me" It was just weird enough to click on. - [PCC Blog, an update on the 18kg and 22kg Kettlebells and Countess Chocula Protein Shake Recipe!](https://giryagirl.com/pcc-blog-countess-chocula-protein-shake-recipe-kettlebell-review/) - There's a new post on the Progressive Calisthenics Blog from earlier this week - and you'll also get to see two photos from the upcoming Dragon Door book, Neuro-Mass!!! I'm still just so honored to be included on this project. Anyway - the post linked above is about how my regular training with kettlebells and Convict Conditioning really prepared me for the unknowns of the photoshoot! Should also add that the first ever Progressive Calisthenics Certification Workshop has sold out - but do - [Kinda insane workout... for January 1, 2011](https://giryagirl.com/crazykettlebelltrxtreeworkout/) - It started out as some kind of "oo I want to do this and this and this and this and this" workout and turned into something that reminded me of the title of this classic comedy sketch from Kids in the Hall... "I Darn Near Puked". But I didn't... so its all good, right? I was inspired by the 10,000 Swing Challenge which Lisa Shaffer started today and decided to punctuate the workout with bouts of 50 swings... using the lighter 12Kg kettlebell - I figured I'd do some of these straight through, and others I'd break up into 2 sets of 25 etc. - [Start 2012 Well! + A GIFT FOR YOU! :)](https://giryagirl.com/2012-gift-for-you/) - 2011 has been a big year - I finally accomplished some very far-reaching personal goals, and have been moving slowly but surely forward. 2012 holds a lot of promise I think - and hopefully the same is true for you. As mentioned in the Challenges vs Resolutions post, I've chosen a particular exercise challenge - and then was further motivated to add the 21 Day Sugar Detox to the mix (one of my hig - [Q&A With Sharon Shiner, HKC and Personal Chef with a Fitness Focus](https://giryagirl.com/hkc-personal-fitness-chef-sharon-shiner/) - Sharon Shiner and I are twitter friends, and through one conversation or another started talking about kettlebells and food (imagine that?!) I found out more about her -and her HKC certification, her passion for kettlebell fitness, cooking, etc and just HAD to start asking questions. Here's our email conversation for you to check out! Adrienne: You earned your personal chef degree in 2007 and have quite the collection of certifications and memberships. What's your advice for someone interested in becoming a Personal Fitness Chef? - [What do you eat when you're really busy?](https://giryagirl.com/everyday-food-for-busy-days/) - "Just perusing your blog (again) and looking at your cooking section. Made me wonder... What does Girya Girl do for chow when she's REALLY busy? In other words, do you have a handful of standby "side dishes" that you prefer? Good question - I do a lot of make-ahead stuff (pyrex containers with lids are your friends). Yesterday would be a good example: - [Elegance and Efficiency](https://giryagirl.com/elegance-efficiency-simplicity-effectiveness/) - I may have a slightly different definition of "elegance" than most - and its origin is oddly enough, Computer Science! In CS, sometimes we talk about elegant code, or an elegant system. And this is essentially something like a large task accomplished with as few keystrokes, or as few lines of code or even characters as possible. - [Practice and Variation Kettlebells and Bodyweight Workout](https://giryagirl.com/kettlebell-push-up-variation-5-round-advanced-beginner/) - I'm going to do another one of those park workouts tomorrow - so I wanted to make sure what I did today wouldn't interfere with tomorrow's holiday calorie-destroying-strength-building extravaganza. On facebook, a friend of mine posted some kind of crazy 4 minute push up challenge from a UFC fighter and his buddy, and while what he was doing didn't QUITE fit the bill for tonight, he did give me a great idea. He was doing 10 sets of 10 push ups which sounds fine and dandy except that each set was a different (intermediate to advanced) variation, and he was aiming for doing all of them in under 4 minutes. The video* reminded me of some of my favorite variations which will be listed below. As with other workouts, this is more of a "practic - [The Hold It! Workout for Kettlebell and Bodyweight - 2 versions](https://giryagirl.com/hold-it-kettlebell-bodyweight-workout-2-versions/) - This is a personal workout, fitting with some goals I'm working on - so it may not be your cup of tea, or something that you should do very often. It's a mixing it up sort of thing. A TUESDAY sort of thing... First is the "advanced" version that I did - and be honest if you're not ready, don't do it - it's not worth it. The 2nd version is a beginner's version - if you're somewhere in between and/or are working through Convict Conditioning, feel free to swap out your step of the progression instead of what I have listed. Be honest with yourself, be creative, and do your best. Advanced-ish HOLD IT! - repeat 3-4 times - [Gift Guide for the Kettlebell Enthusiast in Your Life](https://giryagirl.com/gift-guide-for-kettlebell-maniacs/) - It's notoriously difficult and probably annoying to shop for someone like me. If I really really want something, that means I may have already purchased it, or its so exorbitantly expensive that I'd never even think to ask anyone for it. Ever. Pair that with the fact that for over a year I've been systematically getting rid of anything extraneous*, am excessively particular about what I'll voluntarily wear/eat/use and it's usually gift card city for me at Christmas. Which is frankly, just fine with me! Not going to send my relatives on wild goose chases, or request that they send me frozen Ostrich tenderloin (that would be really great, actually), or that one of a kind bag in the window of the local artists store that looks - [Catching Up... Pictures of Somewhat Random Things](https://giryagirl.com/winter-park-hidden-gem-downeast-beyond-organic-idea/) - It's been pretty all business all the time, but I just wanted to take a second and make a random stuff post - First Off - if you're on my Beyond Organic team, or are thinking of joining (because you should - it's tasty, awesome and fun) I came up with a cheap and easy idea to help you promote your business. I found a stack of laser printer labels in my closet (typical return address variety) and using a free template from the 3M website was able to make these little stickers that I can put on products, books, etc. Check it out: - [A Triplet of Circuits for Kettlebell and Bodyweight](https://giryagirl.com/monday-multiple-circuits/) - Given that the rain had blown into the "hardest core gym in 32789*" aka my large covered parking spot, we moved class to the unused corner of the courtyard, bringing along an assortment of relatively light kettlebells for guys and gals (I'd suggest multiples of 8kg, 12kg, 16kg, 20kg), and taking advantage of the nearby concrete benches. We had a few people join us who have been away for a little while so I decided to make a Monday workout that they could slow down or speed up as necessary, also the snatches could be swapped out for 1 arm swings etc. - [Practicing the RKC 6 - A Kettlebell Workout](https://giryagirl.com/practice-complex-rkc-six-kettlebell-exercises/) - Pretty sure I got this complex or a version of it from Tim Shuman and/or Geoff Neupert (who is really good at that whole complex thing), although after talking to some friends it's actually really really close to Jon Engum's Deep Six workout Anyhow, one of my clients did a doubles (not the snatches) version this week as well. Its a good way to practice all six of the RKC exercises in a small block of time. It was also a chance to revisit the "old favorites" that got me into this whole RKC kettlebell thing in the first place. - [What's the FitFluential Thing? A Heart to Heart and 7 Tips for Starting Your Fitness Journey](https://giryagirl.com/fitfluential-7-tips-background/) - If you've been on twitter this weekend, last week etc - you may have seen me toss around a strange almost-word: "FitFluential." For those of you wondering what in the world that is - here's the official description: FitFluential is a nationwide network of fitness enthusiasts sharing their journey both online and offline via multiple social media platforms. FitFluential is also a social media agency that creates unique contextual marketing campaigns for brands interested in connecting with fitness enthusiasts. - [The Simple Supper - 4 Total Ingredients](https://giryagirl.com/simple-paleo-primal-low-carb-supper-4-ingredients-only/) - This is an example of something I eat pretty regularly - it works great for 1-2 people. You need a well seasoned cast iron skillet to make it work. Likewise, all the ingredients - all four - must be of the utmost freshness and quality. Ingredients for one: - [Butternut Squash at Every Meal?! - Squash Week Day 3](https://giryagirl.com/butternut-squash-feature-squash-week-day-3/) - According to the surprisingly popular poll I put up on Facebook on Monday, butternut squash is the big time favorite - so it will be today's feature! Let's start with a "fun fact" - when you buy canned pumpkin... guess what it really is 9 times out of 10? That's right - your old favorite, butternut squash! Most of the time when you say butternut squash people automatically think of butternut squash soup, which is wonderful and delicious - but don't let that limit your thinking. The great thing about this slightly sweet, easy to work with and relatively quick cooking squash is its versatility. I originally re-discovered butternut squash a few years ago after finding a recipe for a baked "French fry alternative*" After that I started seeing the squash as a much more versatile ingredient - and quite frankly one of the best "hash brown" alternatives ever - as proved yet again this very morning. - [150% of the Flavor Satisfaction 0% of the Gut-Punch Effect - Squash Week Day 5](https://giryagirl.com/spaghetti-squash-noodle-alternative-2-squash-week-day-5/) - Small post today as I'll be posting a movie-theme workout designed for my small group class today - should be a fun one! A short visit with my friends at Meat House today yielded some of their criminally thick bacon (that's my name for it) sirloin steak, and how convenient - they had some great looking spaghetti squashes (did someone tip them off that it's Squash Week at GiryaGirl.com??). - [Pitch Black: A Workout for Kettlebell and Friends](https://giryagirl.com/pitch-black-kettlebell-trx-rope-workout/) - My small group class and I are not pleased with the time change - it makes our 6PM class take place in some darker circumstances and while I have some really neat, environmentally conscious and at the same time very useful lighting on the way, it hasn't yet arrived. We did find a much better lit area in the mean time, but I wanted to boost morale a bit and of course that involves a little goofiness (at least if I have something to do with it). A few days ago, over a cup of mid afternoon espresso it came to me.... a workout somewhat very very loosely inspired by the early 2000s movie Pitch Black... - [Squash Week Day 6-7 and Conclusion](https://giryagirl.com/squash-week-day-6-7-unglamorous-nutritious-dinners/) - Ok - sorry I slacked out there for a couple days - the MovNat experience workshop on Saturday, and general craziness on Sunday made for a little interruption on the posting here. I apologize for that, but it seems like many of you were outside and enjoying the great weather many of us had this weekend. As one to never skip out on my duties or promises, here's the last little bit of Winter Squash goodness to finish out the first ever GiryaGirl.com (Winter) Squash Week: - [Simple Snatching Practice Kettlebell Workout](https://giryagirl.com/simple-snatching-practice-kettlebell-workout/) - The small group learned and/or reviewed the RKC Kettlebell Snatch - so I wanted to create a workout that would allow for plenty of practice - both for the new members of the group as well as the more experienced. We also wanted to get in some time with the Battling Ropes for variety. Beginners use light kettlebells for the snatching portions of the workout - the main point of this is to get in some good solid practice - not to get bruises or become unsafe in the form. More experienced participants may wish to do this with their RKC snatch test sized kettlebell... for the "heavy" kettlebell, bring out some of the largest ones you have at your gym, scaling of course to the participants abilities. - [The Shopping Trip....](https://giryagirl.com/giryagirl-goes-shopping-for-food/) - Laughing about what I bought yesterday - basically a whole bunch of things that I eat regularly - and had run out or low on - then realized it was a carload of what I "run on."* Here's a short list - and since many of these things are habitually consumed, some are purchased in bulk. I'm already figuring out how much ground grass fed beef I eat in a typical week (it's staggering and moderately hilarious) so I can set up my Beyond Organic autoship and never ever have to "slum it" with regular old ground beef again! Here's what came back in the car with me: - [Meatballs, Beyond Organic Discussions, The Top Fruits/Veggies to Buy Organic](https://giryagirl.com/ask-giryagirl-beyond-organic-low-carb-organic-veggies/) - Q: Oh no! I got invited out to another Italian restaurant and/or buffet, etc. etc. what to do?!?! A: I was at a wedding this past weekend and they had a neat thing going at the buffet line - make your own pasta - you chose from 5 or so different shapes, chose toppings and a sauce or two. It was great until I realized that I haven't personally considered pasta to be a "food item" in close to two years. Luckily they had some great tasting meatballs and I made up a - [Another Practice Workout - Kettlebell Snatch and Bodyweight Focus](https://giryagirl.com/personal-kettlebell-practice-workout/) - I am personally experimenting with a few things this week in terms of (personal) programming - and this particular workout was all about reinforcing the change I've made with gripping the kettlebell during the snatch. So its all about "taming the arc" and knowing when, where to time gripping the kettlebell. At no time did I want to be even slightly fatigued in the hands, and certainly I wanted to make sure I stopped that whole blistering business (amusingly this has been my weak point when snatching the 16kg kettlebell - even the slightly thinner handled "women's kettlebell" from Dragon Door). - [Zac Zech and the HKC Fort Collins Experience](https://giryagirl.com/zac-zech-hkc-experience-fort-collins-colorado-2011/) - Many people have asked about the HKC, and one of my clients is planning on getting her HKC soon. While I know a lot of people who participated in the program, I haven't, and I feel like I've really missed out. Since I can't fill in the details of what you may experience if you attend an HKC workshop, newly certified HKC, Zac Zech was kind enough to write an account of his very recent experience. Also note that Zac was able to train for this intense worshop from essentially a "remote" location, far away from any other RKC or HKC certified instructors. He used sheer will, creativity, some driving, and technology to make up the difference. - [Outdoor Workout - Repurpose Your Local Fit Trail!](https://giryagirl.com/fit-trail-workout-kettlebell-battling-rope-play/) - I'm technically "between programs" right now as I figure out the next strategy other than the usual general physical maintanence, get stronger, etc. That plus having too much fun with the Convict Conditioning progressions (got past my mental barrier with the walking down the wall bridges, and of course am now totally addicted to doing them), and being introduced to MovNat a couple weeks ago had me thinking that it was time to "take it outside." And while other parts of the country/world are experiencing a dismal gray slush or oppressive rain, here the weather was gorgeous and absolutely perfect for a day in the park. This past week a friend of mine mentioned that she wanted to find a fit trail and "climb on things" and tha - [The Satisfaction of Fixing What's Broken](https://giryagirl.com/fix-whats-broken/) - Some of you who hang out with me in real life may or may not have noticed that I have an interesting habit - partially born of 12 years of economic ups and downs as an entrepreneur, partially from being stubborn, picky, and just a little bit snooty. - [Girya Girl's Top 5 List of SECRET INGREDIENTS!!!](https://giryagirl.com/top-five-secret-ingredients/) - My local friends know I'm always in search of interesting things to eat - and with that in mind... here we go! 5: Organic Tuscan Herb Infused Olive Oil from The Ancient Olive Drizzle this and a little vinegar over salad greens and you've got an instant salad. Saute mushrooms in it - toss with steamed green beans and walnut pieces - add a swirl of it to the top of your spaghetti squash and meat red sauce - you get the idea. Great super high quality olive oil just loaded with flavor - a great multi purpose ingredient you can use in a pinch. From The Ancient Olive - [Day 1 Sugar Detox!](https://giryagirl.com/21-day-sugar-detox-day1/) - Hello! :) It's Adrienne here - just wanted to say that I'll be doing the 21 Day Sugar Detox from Balanced Bites, and today is day 1! I'll come back and add to this as the day goes on, but today started just like any other day - espresso, water, 3 pastured eggs from my friend's backyard, and 2 strips of bacon! :) So far so good - I'm doing level 3 with athlete additions :) - [What a Big Weekend!](https://giryagirl.com/more-fun-in-tallahassee/) - As far as we know - and we both checked, Laurel Blackburn of Tallahassee Kettlebells and Boot Camps To Go and I are the only 2 female RKC Level 2 Instructors in Florida. So of course we have to meet up from time to time, and get a whole lot of fun stuff going on. This always seems to involve tons of coffee in various forms (yes, I brought my stovetop espresso maker), dark chocolate, feats of strength, multiple computers, cameras, and lots of grilled steak. Today was no slouch of a day - getting an early start at the gym - gotta say I always covet that cargo net and other various obstacles and just massive square footage Laurel h - [As Promised! The "Heavy Stuff" Kettlebell workout recap video!](https://giryagirl.com/workout-at-tallahassee-kettlebell-video/) - Here's the video that goes with the previous blog post. Yes, we are so into this stuff that it's what we do on the weekends, this was on Sunday afternoon and we were having a blast :) So yes, be careful, or I'll come to town and dye your Mom's hair pink and draw kettlebells on her cast! (To be fair, she asked me to help with both of those). AND there's more video on the way - we make a mess in the kitchen and Laurel tries to keep a straight face when I tell her how many calories we're drinking. Coconut Milk Hot Chocolate Wooooooo!!!!! - [Super Joints: Russian Longevity Secrets for Pain Free Movement, Maximum Mobility & Flexible Strength](https://giryagirl.com/superjointsreview/) - I was house/dog sitting for a friend of mine and noticed that he had one of the earlier DVD releases from Dragon Door, Super Joints. I hadn't seen it in a while, and since the joint mobility warm up that I lead my kettlebell classes through is largely derived from the exercises Pavel introduces on that DVD, it was certainly worth yet another viewing. Really good stuff on this extremely informative DVD. - [Power! DVD From Joe DeFranco of DeFranco Training Systems and Jim Smith of Diesel Crew](https://giryagirl.com/power-dvd-diesel-crew/) - Great explanation of power, speed, force development, and why you and/or the athletes you train need to work on these important skills. The DVD is very well organized into sections for upper body, lower body, full body power, and more. Some new approaches to plyometric exercises are in there as well. Plenty of really challenging drills which could easily be incorporated into your advanced boot camp or group circuit classes. I also saw a lot of drills which would be good for preparing clients for some of those obstacle course races which have recently become so popular. - [The Kettlebell Goddess Workout DVD](https://giryagirl.com/kettlebell-goddess-workout-dvd-product-review/) - Andrea Du Cane's Kettlebell Goddess Workout DVD Going to be honest with you, this is one of my favorite workout DVDs in the whole wide world. Its so good that if I find out that one of my clients already owns it, I give them "homework assignments" from it for when they or I am out of town. - [Reusable Produce Bags from Flip and Tumble](https://giryagirl.com/reusableproducebags/) - I have the Williams Sonoma version of these incredibly useful bags - which came with a small nylon carrying bag - they all fit inside when folded and you can take it with you to the farmer's market or tucked inside a reusable shopping bag for when you go to the regular grocery store. No more of those obnoxious plastic produce bags gunking up the crisper drawer! No more gut-wrenching feelings of guilt as you load dozens of plastic produce bags into your reusable grocery bags you FINALLY remembered to bring with you to the store. No more trepidation at the prospect of putting your delicious produce at the farmer's market into shady plastic bags with a mysterious, unknown past brought by the farmer! YOU ARE IN CONTROL NOW! - [Tropical Traditions Coconut Oil](https://giryagirl.com/tropicaltraditionscoconutoilreview/) - Tropical Traditions Gold Label Virgin Coconut Oil - [Miramonte Alaskan Pink Salmon 7.5 OZ](https://giryagirl.com/miramontesalmonreview/) - This is really really nice high quality canned salmon - normally I like to buy red coho salmon - but was talked into trying this by a friend of mine who owns a local independent health food store. He was right - this is great stuff. Granted it is very very natural, so if you are squeamish about things like skin and bones in your canned salmon you may wish to give it a pass. Personally I saw fit to pick out the vertebrae before smashing everything up with a fork for Primal Blueprint Cookbook salmon patties. Fortunately everything - nutrient rich skin and small bones - all mash up very very well and are completely undetectable in your chosen recipe. From the back of the can: - [Tropical Traditions Coconut Flour](https://giryagirl.com/tropical-traditions-coconut-flour-review/) - 1 Organic Coconut Flour - 2.2 lbs. - [Ask GiryaGirl: Family Influence, Coconut Oil, etc.](https://giryagirl.com/family-food-influence-coconut-oil/) - It was a good weekend - I hope yours was too! My parents were in town and we had a good time talking about food, etc. and trying one of the new local restaurants which had some incredible things on the menu - regular Girya Girl favorites like roasted Brussels sprouts (they had paired them with carrots and parsnips!!!!), an incredible fritatta, and even a little "Faleo" on my part - since the three of us shared a (are you sitting down) specialty pizza. Now, before you freak out, I probably actually needed the carbs - I'd gotten pretty close to the "madness range*" a few days prior and this was actually a good thing. You may or may not - [Core Torture, the Insidious Kettlebell Swing Practice Workout](https://giryagirl.com/core-torture-and-kettlebell-swing-practice/) - After reading a good bit of Bud Jeffries new book, I Will Be Iron (currently out on ebook format, soon to be out in paperback), I was more than just a little bit inspired. One of the things I like about his book is the real world focus on simple but effective workouts with just a few crucial tools. He also pairs drills very well - I'm even futher convinced that I need to get a tire for the small group to flip - that or we may have to work out something and meet up with our friends at The Jungle for a special workout event... - [The First EVER Dragon Door Bodyweight Workshop](https://giryagirl.com/dragondoor-bodyweight-workshop-day1/) - IMPORTANT ANNOUNCEMENT! Due to overwhelming response, Dragon Door has decided to offer the Bodyweight Workshop again this coming August! - [Variety Circuit for Kettlebell and Bodyweight](https://giryagirl.com/kettlebell-bodyweight-variety-circuits/) - On Monday we did a little bit of a "fitness test" just to set a benchmark - since the small group members are getting stronger - I can't wait to see how they do the next time around. BUT since I'm not around to call you out for bad reps, I've modified what we did on Monday for a self directed timed circuit. Full of variety - speaking of variety, we dragged out ALL the kettlebells - and I would encourage you to do the same - remember to focus on the form, if the kettlebell is too heavy for you to maintain proper form and focus, then switch down to a lighter one. Always remember to rest extra if necessary and keep plenty of water handy. Start with a favorite joint mobility warm up, and a few kettlebell swings and deadlifts - [Abstract goals and the road to strength](https://giryagirl.com/abstract-goals-strength/) - It used to annoy the heck out of me when I'd meet someone presently or formerly very successful in their technical or artistic field (a former newscaster, various artists, filmmakers, writers, programmers, etc.) and upon asking them about what they did, they'd come back with some kind of abstract answer like: "I'm a Storyteller." - [Katie's Kettlebell Journey - from Beginner to HKC in Modesto California](https://giryagirl.com/katie-hkc-experience-journey/) - By Katie Harrell, HKC I started training with kettlebells with Adrienne Harvey of GiryaGirl.com in May of 2011 when I lived in Florida. The kettlebell bug bit me pretty hard. I have struggled with being heavy and out-of-shape for my entire life. Needless to say, the results of training have been extremely gratifying. Being a musician, I understand the importance of practice, and the concept is applicable to kettlebell training. Like music, strength is a skill that is improved over time and will never cease improving. Apart from the fact that kettlebell has this crossover into my life as a musician, I also have an amazing trainer who inspires me. Because of her encouragement and talent as a trainer, I felt prepared to delve into the HKC challenge. Even after I moved to Oakland, California in August, Adrienne continued to coach me via Skype and cheered me on all the way from the East Coast. - [Barbell Deadlift - Color Theory - Random Advice Time Warning](https://giryagirl.com/random-reflections-barbell-deadlift-upcoming-birthday/) - This is kind of a strange article - won't deny that... also going to warn you, we're approaching my birthday, which always makes me get "a little weird" (I know what you're thinking... ). This is mainly because I get reflective in terms of "what have I learned this past year?", "have I kept my promises, goals etc?" Those of you who know me in "real life" know there have been a lot of ups and downs, a lot of triumphs, and some sad things too. Anyway, I hate talking about feelings on the internet - so let's start with a snippit of a video from yesterday's visit to the St. - [Something Silly - and Delicious!](https://giryagirl.com/year-of-the-dragon-chocolates/) - Ok, since it's my birthday, today is going to be a little silly - I had a TON of fun "helping" make these spicy dark chocolate dragons at Peterbrooke Chocolatier in Winter Park - and here's the video all about it! - [A Serious Clean and Press Practice Workout](https://giryagirl.com/clean-and-press-practice-workout/) - This is adapted from one of the workouts in a brutal plan created for me by Tim Shuman, RKC2 - I used his plan to prepare for the RKC Workshop in 2010. The original set of workouts consisted of 3-4 different patterns which all emphasized the crucal RKC 6 exercises: swing, clean, press, front squat, snatch, and get up. My small group class focused on swings this past Friday - and I felt like we really needed to nail down the clean and press. Personally, I love to train cleans in general - because they are one of the toughest things to teach, and to get straight in one's own head. But, a really good clean leads to so much more awesome things - like heavy presses, heavy kettlebell front squats, - [VERY Proud of new HKC Katie, Thoughts on Haywire, Chinese New Year and MORE!](https://giryagirl.com/congrats-katie-hkc-haywire-chinese-new-year/) - One of my first kettlebell clients really got into it in a big big big way - she started training with me at the very beginning and it feels like a million years ago. I remember meeting her in a park and teaching her how to do a swing for the first time. We also went through the get up and then we just had a little time to do 1 arm swings. We continued to train and swap recipes over the following months. She began to make rapid progress, mainly due to the diligence of her at-home practice along with attention to detail. As a musician, she understood the importance of practice and applied this towards her workouts. - [Walk Tall and Carry a Heavy Kettlebell](https://giryagirl.com/kettlebell-carries-fingertip-pullups/) - Made a fantastic fabulous discovery Friday afternoon - since delving further into Convict Conditioning vol 2, especially the clutch flag section (Thanks for egging me on, Aleks Salkin) I started to view the neighborhood a little differently - I already consider the world to be a gym waiting to happen, but this really brought it into focus. That plus fingertip pull ups with Coach Tim Shuman, RKC2 the other day at our friend's bike shop. I found that the beams under the lowest staircase landing are pretty much MADE for fingertip pull ups - like woah - perfect height for me too. - [Ivan's Debut - a Kettlebell Workout and goofy story to start off your week!](https://giryagirl.com/ivan-debut-workout-kettlebell-circuit/) - If you don't know what you're doing - PLEASE don't try this at home - seek out a local RKC or HKC instructor and learn the techniques correctly. Youtube and TV are not good, safe sources of information. Certain popular tv personalities have taught some fairly horrendous form to the masses over the past few years and I just really hope people aren't getting hurt. - [A 300 workout...](https://giryagirl.com/kettlebell300workout1/) - After the movie 300 came out there was a lot of buzz in various magazines, blogs etc. about the 300 Workout which the cast of the movie was purported to have used to get in marvelous shape. Rumors formed, theories abounded blah blah blah. At the end of it, a lot of people were inspired to make up their own workout of 300 reps... and today I came up with one myself. Adapted from one I saw online while clicking around... I changed out several of the exercises to make it more kettlebell focused. Do three rounds as quickly (BUT SAFELY) as possible, resting when needed (keep MOVING during rest-taking... your heart will thank you). - [At Long Last - the CONTEST....](https://giryagirl.com/2012-giveaway-essay-answers-contest/) - OK! So I finally decided what you all need to do in order to be entered into the GiryaGirl.com 2012 Food Lifestyle Prize Pack Contest thingy... You have to answer a whole lot of questions... ESSAY QUESTIONS! And I don't want incomplete goof off answers either - do it RIGHT or it won't get into the drawing. ONLY 100 people will be able to participate - so make sure you get RIGHT on it and DO IT!!!!! What do you get? Watch THIS (contest items start at 1:25): For US Residents only, VOID WHERE PROHIBITIED (sorry on both accounts). CLICK HERE to BEGIN! - [A Get Back Into The Groove Adjustable 300 Kettlebell Workout](https://giryagirl.com/300-kettlebell-get-back-into-groove-workout/) - Promise, this is not just another excuse to use that incredibly silly graphic - but I just couldn't help myself. This particular "300" variation was made for client who was coming back after being out with the flu for about a week and a half - so he stuck with *relatively* light kettlebells for these exercises - going heavier with the deadlifts, because after my visit with Laurel Blackburn at Tallahassee Kettlebell the previous weekend, I had a bunch of big bad new kettlebells to bring out for the workout. So this time he deadlifted them - next time... - [Excuses are Incredibly Dangerous for You and Other People Too!](https://giryagirl.com/excuses-are-lame/) - Think before you pass the blame. Seriously. Are you unhappy with some particular aspect of your life? Fitness? Money issues? Relationships? Or whatever else? Listen to the "voices in your head." What are they saying? Are they passing the blame? Are they arguing aggravating or mitigating circumstances?* I know a lot of people who blame their problems on things outside their control. It may make them feel better temporarily, but it never worked for me. It just made me feel powerless to change the situation. YOU ARE IN CONTROL. Remind yourself of this frequently. - [Hario Skerton Coffee Grinder (Manual)](https://giryagirl.com/hario-skerton-coffee-grinder/) - I love this stupid little thing. It even makes really good espresso grounds. The hand crank means your ears are never assaulted by that terrible high pitched grinding whine of a coffee grinder first thing in the morning. Sit there and half-asleep turn the crank slowly and there's barely a sound at all as the beans are precisely crushed between the ceramic grooved disks. Turn, turn, crunch, crunch. Not so bad. Or maybe you don't have time for that - you can grind the beans the night before and unscrew the grinder top, replace with the screw-on cover and place in the refrigerator. I did that about 10 minutes ago in preparation for a big Monday. - [Tough Love for the Kettlebell Clean Plus a Practice-Based Workout](https://giryagirl.com/toughlovekettlebellcleans/) - Unlike some exercises, many of the kettlebell movements have a learning curve and need to be practiced. Trendy fat-loss focused "kettlebell trainers" will seldom lead a group or individuals in properly learning the kettlebell clean. Admittedly, it is a difficult move to teach (to be fair, the RKC Manual says "The clean is one of the easiest exercises to do... - [Ladder and Quartet: a Kettlebell Workout](https://giryagirl.com/ladder-and-quartet-kettlebell-workout/) - After hearing reports from friends, and seeing what was up with their FOOD JOURNALS, I was inspired to make a particularly... "interesting" workout for the small group. Emphasing yet again the basics, and practicing a few new things which are very important auxillary exercises. - [Hold It Right There, Practice and Circuits - a Kettlebell Workout](https://giryagirl.com/hold-it-right-there-kettlebell-circuits-practice/) - Here's a version of a fun one we did this week in small group - it's been modified to be a little more general - we worked on some specific stuff in the actual class related to the progress of those in attendence. ANYWAY - since if you train with me, it means you'll learn to loooooooooooooove kettlebell cleans. Or, maybe will give up on hating them. More yabbering about why you need to be training kettlebell cleans is located on a previous workout: Tough Love for the Kettlebell Clean. - [HKC Weekend! (Orlando Edition)](https://giryagirl.com/hkc-orlando-weekend/) - A LOT going on this weekend - a bunch of my RKC pals are starting to converge on Orlando in preparation for the Orlando HKC happening on Sunday. So I thought it might be a good time to consolidate a lot of the HKC related info from this site in one place - RIGHT HERE! - [Orlando HKC Inspired Kettlebell Workout](https://giryagirl.com/orlando-hkc-inspired-kettlebell-workout/) - Really great experiences all around at the Orlando HKC this past Sunday, and so much valuable info. We had 12 participants, with Senior RKC and all around awesome guy, Franz Snideman leading and teaching. Chris Davis organized the event, Tim Shuman and I showed up to help, and Ryan Blackburn and Super Strong Nana, Laurel Blackburn stopped in for the first half. - [KB swings](https://giryagirl.com/node-373/) - Good Morning Everyone, I have a general question about swings.......If I do swings only, will that improve general fitness and lose weight? I'm thinking of doing 100-200 a day. Thanks Michael - [ChocoHigos Hand-dipped Dark Chocolate Figs](https://giryagirl.com/chocohigos-product-review-chocolate-covered-figs/) - Sometimes dried figs are like hard rocks, testing the structural integrity of your teeth and dentalwork. Not so with these - the Spanish Pararero figs are unbelieveably soft and slightly chewy with thin skins I didn't even notice. Just enough to hold all the crunchy seeds inside really. The figs have the consistency of a very soft carmel which is further enhanced by the "just right" layer of dark chocolate coating. Self-described (on the box) as "Perfectly sublime" I'm hard pressed to disagree. Which brings us to the "con" column. If you have a general lack of self control, you may wish to side step these as they're a tad addictive. - [Fry the Abs on Friday - a Kettlebell and Friends Workout](https://giryagirl.com/fry-the-abs-friday-kettlebell-circuits-workout/) - I'm still working on the review of Convict Conditioning 2 that I wanted to post last night, except that I of course got sucked back into the book when I was referencing specific parts for the review and ended up just reading it all over again. Did I mention it's really good? Anyway..... in celebration of doing clutch flags in the the park yesterday, I made a fun Friday circuit workout with a little bit of focus on the lateral chain. Always start with joint mobility - In addtion to the moves in Super Joints, I really like the warm up sequence in the HKC manual - and will be further reviewing that over the weekend. - [Mega-Swing Monday: A Kettlebell Workout and Swing Practice](https://giryagirl.com/mega-monday-kettlebell-swing-workout/) - Mega Mondaaaaaayyyyy or something like that! This workout is a good example of how you can make a workout out of "just a bunch of kettlebell swings" without it being boring. Personally I don't find swings to be at all boring, but I'm thinking about each and every rep. You should be too. This is an intermediate-advanced sort of thing so, don't dive into it if you're not ready. Practicing swings at a moderate weight is still totally effective. BUT here's how we mixed it up today! - [A Little Heads Up on Some Exciting Stuff!](https://giryagirl.com/important-reminders-workshops-contests-more/) - Heya, just a short one today and full of links and reminders... First off, you have until March 9th to get the discounted price on the one of a kind, intensive, limited registrationSuper Human Training Workshop with modern strength legends, Bud Jeffries and Logan Christopher. Discover how you can accomplish your own feats of strength, and apply this strong thinking and doing to your own life - in and out of the gym. I'll be there along with several super strong and inspiring men and women. Register now, because spots are filling up - and with an intense workshop like this one, big crowds are just not allowed. People are literally flying in from across the country to attend this workshop in Tallahassee Florida, I know because I'm friends with a lot of them. EXPECT individual attention - sign up today! Have you entered the Essay Question Contest/Drawing yet? If not, check out the details here and GET TO WORK! This will end VERY SOON and I don't want you to miss your chance to win an incredible prize package that I put together especially for the occasion! - [Fun with the new Convict Conditioning Push Up DVD and Manual Set... and Tiger Bend Push Ups!](https://giryagirl.com/convict-conditioning-push-up-dvd-tiger-bend-example/) - I posted a full written review on the Dragon Door website, (Check it out here, and no surprise, I really really dig this DVD!) While I won't be training on The Rock (Alcatraz) any time soon, it sure is a neat concept for the video.... can't wait to see the other ones. One day... ONE DAY I will do the one arm push up - :) - [An Experiment.... Hardstyle Dog Training or More Reasons NOT to Practice Mistakes](https://giryagirl.com/hardstyle-training-dog-experiment/) - Anyone who knows me in real like knows how much I love a good experiment. Having made my science fair debut at age 5, I've been on a life-long quest for all kinds of answers. Early highlights include (reworded, obviously): reciprocity of smiling, acidity and plant growth/survival, and of course all the undocumented backyard efforts. Still one of my favorites, was some VERY groundbreaking work I did at age 6-7 into the nature of the male psyche. I wrote and administered a detailed questionaire aimed at answering the urgent question "Why do boys like He-Man?" Amusingly enough, I remember a few of the questions and have been known to still ask them on occasion. More amusing is the fact that the answers given haven't really changed - don't misinterpret that to be a bad thing at all, by the way. Guys, if you still want to grow up to be He-Man (I encourage this, but the outfit is questionable), I can suggest a few books/videos, etc. or get with your local RKC or HKC instructor! - [Mindful Monday Kettlebell Swing Fine Tuning Workout](https://giryagirl.com/mindful-monday-kettlebell-swing-form-intensive-workout/) - It was time to really hammer on the basics again - as the proper execution of the kettlebell swing is so crucial to getting the most benefit from it - don't let youtube or goofy things on tv tell you otherwise! We began with the usual joint mobility warm up exercises - adding in a few of the favorite pump stretches. And continued with a review of the hip hinge - we even got out the dowels and made sure that we maintained the 3 points of contact (back of the head, upper/mid back, sacrum/rear) while sitting waaaaaaaaay back with the hips. To connect this mentally to the swing we did the following mini circuit 3 times: - [Checking in from the Super Human Training Workshop](https://giryagirl.com/super-human-training-day-one-quick-update/) - There's a lot more to write, but I wanted to check in with you all a little bit - Friday night, Bud Jeffries, Logan Christopher and Noah Jeffries among other notables gave a strongman performance the likes of which Tallahassee probably hasn't ever seen. The local paper even ran several large pictures from the event on the front page of the local section - in color! We also tried a few feats of our own before the show, and were given a lot of interesting background/theory/etc. about strongman shows, the feats, and all kinds of nifty stuff. - [What you were waiting for... The Bowling Ball Incident....](https://giryagirl.com/bud-jeffries-drops-a-bowling-ball-on-me-giryagirl-strongman-funtime/) - As promised.... Strongman legend, Bud Jeffries dropping a bowling ball on me! Don't try this at home, I do extensive direct (hanging leg raises, flag progressions/regressions) and indirect (kettlebell, etc) abdominal training, so I can really brace very hard. Oddly enough this was actually kind of fun in a weird way. The bowling ball weighs 16lbs... - [Its a little weird, but so am I... a sparking water flavor treat!](https://giryagirl.com/lime-basil-sparking-water-treat-richmond-artiflex/) - I'm still playing around with this new camera and it's super fun full HD video capabilities.. not to mention this completely awesome USA-made Richmond Artiflex chef knife from ChefKnivesToGo.com Anyhow - check out how you can make your next bottle of sparking water a little more special (works for still water too). - [The Ultimate Rebellion: Rejecting Punishment and Deprivation](https://giryagirl.com/forget-self-hatred/) - Something had been bugging me for a VERY long time. Now, I've figured some of it out, after the ideas from some amazing conversations with people I consider to be some of the biggest minds in fitness have congealed. On the left side of the desk is this little heap of paper bits: brainstorms, workouts I've written for clients, myself, or the small group, a few receipts and SD camera cards sneak into the pile, but whatever. Sometimes things get scrawled on the back of receipts. Anyway, as I'm working on other, but very related writing assignments, the jumbled stew in my head occasionally makes some sense, and ideas are jotted down for later. Well a couple days ago, the right neurons connected. - [Half Beginner Half Advanced - A Kettlebell Workout and Practice Session](https://giryagirl.com/half-beginner-half-advanced-kettlebell-workout/) - Small group consisted of some of our most advanced people on Monday, so it was time to learn something not only new, but fairly advanced. When he came back from the Return of the Kettlebell workshop, Tim Shuman RKCII showed me the ever so nifty double kettlebell snatching technique in the book and as practiced at the workshop. We had pairs of the following kettlebells available so that everyone could use something practical and trade around too: 8kg, 12kg, and 16kg. Since there was a learning component, we'd be keeping things relatively light. We began with joint mobility, and a few deadlifts and swings. - [Endangered Species Chocolate - Organic Health Dark Chocolate with Goldenberry and Lucuma](https://giryagirl.com/endangered-species-chocolate-goldenberry-yucuma-toucan/) - "What's lucuma?!" My friend asked while we were sharing this bar of chocolate today. Embarassingly I had to admit that I didn't know, but it was fun to watch her eyes bug out when I said I didn't know. Well - now we BOTH know, because inside the wrapper was more info about the included sundried lucuma powder in the chocolate as well as the goldenberries and some very interesting info about the endangered toucan. - [Orlando HKC Experience - Helping Out, Testing, and More! (Part 2)](https://giryagirl.com/orlando-hkc-helping-teach-part-2/) - We came back from lunch and promptly started back in on the Get Up. I really love the get up - at first, waaaay back when (a couple years ago or more) I was first learning it, I thought it was actually very overwhelming. It seemed awkward and unnecessarily confusing, and somehow (now I have no idea how I was doing this) I'd always end up facing the opposite direction. Fortunately, with the coaching skills of Tim Shuman, RKCII I was able to quickly get a clue in the get up department. It's really not something you can teach yourself from videos - videos and DVDs are great when you're just using them to reinforce live coaching, or to build on your skills etc. - [Kettlebell Workout As Inspired by the Super Human Training Workshop](https://giryagirl.com/super-human-training-workshop-inspired-kettlebell-workout/) - Taken from my workshop notes, and the really cool programming ideas in I Will Be Iron, this workout is surprisingly simple but as the participants in yesterday's kettlebell small group will tell you, VERY intense. For that reason, everyone was encouraged to take rests when necessary - of course - keep moving when you take rests. - [The Attitude Adjuster Kettlebell Workout](https://giryagirl.com/attitude-adjuster-kettlebell-workout/) - If you've followed this site for even a short period of time, you know how much I focus on form, and the constant improvement thereof. Today was no exception, this was a collection of a few ideas from various places (the dead swing I-go-you-go ladder was inspired by the Chicago RKC this past year). This workout mainly focuses on the total basics - swings and get ups, with a small variety circuit. We began with a solid joint mobility warmup, ours is a blend of moves from the classic Dragon Door DVD Super Joints, and the warm ups presented at the RKC and HKC workshops. - [Good Luck to all the RKC Candidates this Weekend!!!!!!](https://giryagirl.com/good-luck-rkc-candidates-2012/) - Best wishes to everyone at the RKC Workshop in St. Paul this weekend - make sure you get everything you can out of this incredibly valuable workshop! :) And I want to hear ALL ABOUT IT when you get back! Register for YOUR workshop experience now! :) - [Beyond Organic Recipes](https://giryagirl.com/beyond-organic-recipes/) - This section is going to grow and grow and grow - I wanted to have a central location for all the recipes I've been writing that use Beyond Organic products. Hopefully these will help you enjoy and promote these delicious foods. Do you have a Beyond Organic recipe to share? Email me and I'll be happy to feature your recipe if it fits the scope of this site. - [Ask GiryaGirl: Troubleshooting the Pistol - a Q&A discussion](https://giryagirl.com/troubleshooting-the-pistol-one-leg-squat/) - Recently I posted a link to the new Shot-At-Alcatraz Convict Conditioning Bodyweight Squat DVD. I had also recently posted a my review at that same link. Yes, the price is daunting - but if you're serious about mastering the pistol (aka the one leg squat) then this will be a worthwhile investment. ESPECIALLY if you are training others—this is essentially on-demand coaching in DVD and manual form. Having read, studied and applied the info from Pavel's Naked Warrior along with Convict Conditioning 1 & 2 I was really pleased with the new ground covered on this DVD—the hidden steps and variants alone are incredibly cool. Anyhow, a discussion ensured after I posted the link/review/etc. with a facebook friend—here are the highlights—maybe some of it will help you! :) - [Monday On The Run Day Kettlebell Workout](https://giryagirl.com/monday-on-the-run-kettlebell-workout/) - Most people are running around like maniacs on Mondays - so here's a quick kettlebell workout to start the week off right. This was written for 2 classes - a 50 minute class and a 30 minute class. I'm going to share the short one - now... don't think that short means easy. We began with joint mobility then a small warmup circuit with the "usual kettlebell" which was for most people, the 16kg kettlebell. - [The Powerful Training Tool You May Already HAVE!](https://giryagirl.com/surprise-technique-training-tool/) - Did you know that besides kettlebells, a pull up bar, the occasional "evil wheel", battling ropes, and some fun things from my friends at StrongerGrip.com, my training arsenal also includes something surprising—a video camera. This is a tip I picked up on waaay back in the days of VHS and Hi-8. Videotape yourself performing whatever movement or exercise you're trying to troubleshoot. This is especially useful for people training remotely or independently. If something just doesn't "feel right" I - [Orlando HKC Experience - Testing, Making People Nervous (oops), and More! (Part 3)](https://giryagirl.com/orlando-hkc-hardstyle-kettlebell-certification-part-3/) - Finally back to the last installment of the Orlando HKC Recap! We further worked on the Get Up, with a troubleshooting section. People who felt like they had a problem somewhere with their get up volunteered to demo and have the HKC participants and instructors help them improve their form. It's fun to watch this learning process even as a helper AND it's a great time to pick up or refine coaching cues and tools. Of course, the most important thing is to make sure that everyone stays safe. If someone is going heavier than normal, or isn't feeling quite confident with a new kettlebell, it's important to learn how to spot someone in the get up. - [RKC Level 2 Inspired Workout, A Get Up Video, Mace and Kettlebell simple combo](https://giryagirl.com/kettlebell-long-press-get-up-2-angles-video-mace-combo/) - So much fun checking out the newly revised, updated, and improved RKC Level 2 curriculum this past weekend and cheering on my fellow RKCs! People showed up literally from all over the world. Anyway, I was reminded of a great drill and stand alone exercise that was absolutely perfect for the skill level of my small group classes - the Long Press. I had been wanting to teach them the push press and eventually the clean and jerk, but we had been running into problems (those forgetful hips....). The Long Press is a POWERFUL full body exercise that teaches the sort of feel one has at the push press without creating some bad habits. Here's the workout (with hip hinge added in to make sure the hips don't get forgetful!) - [A Blast from the Past! Unearthed from 2002-2004 Original Vegetarian and Vegan Recipe Book!](https://giryagirl.com/part-of-the-journey-vegetarian-vegan-recipe-book-for-kindle/) - Back in the early 2000s, I used to give a vegetarian/vegan cooking demo and lecture with a friend at a popular yoga studio. I'd written up a ton of recipes and helpful hints to accompany the program. It was a lengthy handout that a lot of people seemed to enjoy. Thankfully, I found a few copies of this printout recently, as it no longer existed in "computer" form. A client offered to type it up for trade in training, then I had a specialist format it for the Amazon Kindle. Some of the recipes are not necessarily things that I eat anymore (grains/tofu) but most are still "accidentally gluten free" or can be made that way with great ease. The "three ways to cook steelcut oats" part includes a total slacker method that brings these sometimes troublesome oats back into the picture for those who otherwise enjoy eating them. - [Heavy Duty Hand to Hand Kettlebell Workouts](https://giryagirl.com/hand-to-hand-kettlebell-swings-challenge-workouts-2-versions/) - The two versions of this workout are a lot of fun, but should only be attempted if you're VERY comfortable with the 1 arm swing. They also should be performed outside or in a safe area, especially if you're trying 1 arm swings with a heavier kettlebell than usual. Make sure to always keep your form, stop before things get sloppy. You will need to use a strong hip hinge/snap to make this work - as well as NO twisting of the torso (if you find you have to REACH to switch hands with the kettlebell, you're probably twisting!) We warmed up with joint mobility exercises, a few 2 hand kettlebell swings, and some deadlifts. Moderate Kettlebell version: 5 rounds of: - [Let's Catch Up a Little.... Hip Hinge Review, an Interview, and MORE!](https://giryagirl.com/catching-up-beast-workout-whitley-interview-hip-hinge-review/) - Here's another example of dowel hip hinges and how to program them into a swing workout https://www.giryagirl.com/Mindful-Monday-Kettlebell-Swing-Form-Intensive-Workout More notes about the hip hinge and swing fixins: https://www.giryagirl.com/kettlebells-at-the-absolute-beginning Ian Holmes on hand care and the soft tissues of the forearm: https://www.giryagirl.com/Ian-Holmes-Hand-Care-Forearm-Care - [The Wanderer... Kettlebell and Bodyweight Workout](https://giryagirl.com/the-wanderer-kettlebell-bodyweight-workout/) - It's no secret that I'm nuts about the Convict Conditioning series of books and DVDs from Dragon Door - and of course totally hooked on kettlebell training too. Here's an example of a fairly (you can adjust the difficulty to meet your own needs) advanced workout that involves a great deal of variety. The real fun is derived from it's variability - it can adapt to whatever step you're working on with your bodyweight exercises. Of course, always warm up with some joint mobility exercises and a few kettlebell swings. This workout was originally designed for a moderate kettlebell and rather heavy kettlebell. Choose wisely when considering what that means for you. Part 1: Three Rounds Of: - [Forgive me, I couldn't resist.... Talk of Amasai, Park Workouts, Al Kavadlo and more!](https://giryagirl.com/amasai-park-workouts-kettlebells-maces-al-kavadlo-bar-calisthenics/) - Poking around the Beyond Organic website yesterday, and placing the rest of my order I discovered that they have UPDATED the Amasai variety pack to include the new flavors. (Mom's Mother's Day gift was the first part of this month's order - and you should be very very envious of what she received.) Those of you who have tried Amasai know of it's incredible nutritional impact, versatility and delicious flavor... - [Orlando HKC Experience - My First Time Helping Out! (Part 1)](https://giryagirl.com/orlando-hkc-helping-teach-part-1/) - For reasons no one can remember, the recent Orlando HKC was scheduled on a Sunday. - [Tracy Visits an RKC Workshop: A Day in the Life of an RKC Victim—RKC Virginia May 2012](https://giryagirl.com/tracy-victim-experience-rkc-workshop-teaching-sunday/) - Adrienne: Tracy's back! She attended the recent Vienna, Virginia RKC Workshop on Sunday to participate in the "victims training" where RKC candidates are tested on their ability to teach/coach lucky volunteers from the general public in the basic kettlebell drills like the swing and get up. Usually there's a part where the candidates have to construct a small workout realtime depending on the abilities of their new student. Even though Tracy is VERY familiar with kettlebell exercises etc, it's great to show up to these events, because you can ALWAYS pick up a new tip, and the RKC system is constantly evolving. It's a great way to keep in the loop, so when you hear that there's an RKC workshop coming to your town, check out and RSVP for Sunday—plus you get 20% off all books / dvds / kettlebells /etc. at that time as well (and no shipping fee!) - [Ideas about indoor kettlebell and bodyweight workouts](https://giryagirl.com/rainy-day-workout-ideas-safety-quail-eggs-snack/) - I keep checking to see if any of the neighbors are building an ark. Seriously... the rain—all week... rain rain rain rain rain. AAAGGGHHHH!!!!! This is especially annoying for people who like to walk to their errand destinations, who like to practice beginner and clutch flags on any available safe pole, who like to do fingertip pull ups off of various pieces of architecture... - [Now We Get to Act Like A Bunch of ANIMALS... a kettlebell and bodyweight workout!](https://giryagirl.com/animal-theme-bodyweight-kettlebell-workout/) - So much inspiration and creativity stemming from the recent visit to NYC, Nimble Fitness, Equinox, and of course Al Kavadlo's Saturday Morning class. This particular workout's "warm up" was directly influenced by the warmup from Al's class I attended. Lacking access to Thompson Square Park, I came up with a simple circuit punctuated with our favorite 2 hand kettlebell swings (I had a variety of kettlebells available so the exercises could be performed properly with the right amount of weight etc.). We chose a nice shaded area with a large concrete pad, did our favorite joint mobility warm up then proceeded to traverse down and back on the large pad with the following: - [Black Belt Balm](https://giryagirl.com/black-belt-balm-product-review/) - *Ownership of a black belt not required for purchase* Check it out online here: BlackBeltBalm.com - [Double Kettlebell Fun Time - Hotel Parking Lot Edition](https://giryagirl.com/double-kettlebell-hotel-parking-lot-workout/) - I got dragged out of town for a family event this weekend and well, had some frustration to work out about it - especially since it meant missing a fun time open house at Crossfit Firebase (complete with Paleo food demos and samples), as well as a very cool car show too (10th Anniversary of Concours). But it is what it is, so I put myself up in a nice hotel and met up with some old friends in the area - of course I brought along some kettlebells as well - the rental car has these little wells in the trunk that were just PERFECT for holding a pair of 12kg kettlebells oddly enough. - [Hanging Around - Pull Up Variations and anywhere workouts](https://giryagirl.com/neighborhood-workout-2-pull-ups-on-everything/) - Like to think that a video which starts out with fashion head nods to both Bruce Lee and Cliff Harski* bodes well. Let's see if you feel the same way? Here's a little of the fun that happened on the way out and back from a coffee run. This is also similar to what happens when I got to pick up a custom made chocolate order... who said walking errands had to be boring? Taking cues from both Convict Conditioning and Al Kavadlo's Raising the Bar, means the world is now my gym (safety is the utmost of course - regardless of what crazy i-beam plyo pull ups you may have seen on the internet lately - that video literally makes my hands sweat uncontrollibly btw. I can't watch it without having that response. GAH!!!!) - [It's Almost a Game: A Workout for Kettlebells and Friends](https://giryagirl.com/friday-play-workout-and-inspiring-kids-to-healthy-activity/) - Sometimes on Friday my small group class gets even smaller (some of the guys have a standing soccer commitment, etc.). Occasionally, I take this opportunity to write up a kind of "funtime" workout that is keeps the skill level basic. This allows me to participate on occasion, which I think is important because it helps me monitor the intensity of certain combiniations, rest periods etc. Besides any excuse to have fun and test things out first hand is good by me. Also, Friday's crowd tends to be pretty in touch with their skills and have learned when they need to back off the intensity when necessary. - [Simple Kettlebell, Bodyweight, and Sprint Ladder](https://giryagirl.com/kettlebell-bodyweight-sprint-reverse-ladder-workout/) - I helped out at a friend's boot camp this past week, and was further inspired by her workout (reverse ladder of drills punctuated with a short run to different exercise stations) to create one of my own. Also brought in an idea from one of RKC Dr. Michael Hartle's football conditioning workouts, the basic formula: kettlebell drill, sprint, walk back (active rest). Before beginning, make sure to scout out your sprinting "runway" (approx 30 yards, but adjust for your ability) and clear it of rocks, slick spots, etc. - [Al Kavadlo Book Signing Party Video! See if you recognize a few people! :)](https://giryagirl.com/al-kavadlo-book-signing-party-video/) - This was SUCH a fun event!!! And check out all the awesome feats demonstrated too!!! And go get Raising the Bar now!!! :) It's a really great book for all levels - even if you're still working towards your first pull up! - [It's Never Too Late and There's Always a Way](https://giryagirl.com/its-never-too-late-theres-always-a-way/) - It's been an interesting couple of days for sure - I just got back from the absolutely intensely awesome Marketing Mastermind Intensive in San Diego—which you will hear more about within the next few days, weeks etc. You'll also see more evidence that I've attended it as things get more and more awesome on this site and elsewhere. Yesterday I was severely jet lagged and babbling only barely coherantly, but managed to catch a short snippet from an old friend of over 10 years, that someone both of us had known in passing had very recently committed suicide. I knew her from the club, and she seemed to have a lot going on, I never got too close because there was something about the people she was with I never seemed to like. She seemed alright though, and again I don't know any details or background— - [Hanging around with Aleks Salkin - and an interesting workout](https://giryagirl.com/interesting-workout-structure-mmi-pictures-aleks-salkin/) - So, I have to finish up some other projects today first, but know that a really fun partner kind of video montage thing is on the way. I grabbed Aleks Salkin who you may recognise from some previous articles for some fun "anywhere" workouts during a break at the Marketing Mastermind Intensive (MMI from here on out) this past weekend. The video should be cool, but in the meantime here's some stills. But before we get to that, here's a workout I was inspired to do at home last week. The workout was a further exploration of the little weighted pull ups challenge he had come up with (that I really liked and completed as well - 20 minutes, 1 weighted pull up on the minute, every minute. I used a 12kg kettlebell on my foot, w - [Beyond Organic Founders Conference](https://giryagirl.com/beyondorganicfoundersconference/) - Just got back from the Beyond Organic Founders Conference - really feeling like quite the road warrior this month, as I will have spent over 1.5x what I pay in rent for an entire month on hotel rooms for the past week. LOL. Did spend one night at home - was there for about 12hrs - long enough to sleep, take a bath, get caught up on a few online tasks and wash a load of clothing while eating an omelet at the restaurant one block over... wasn't ABOUT to let the dirty clothes from the RKC Level 2 sit in the basket for the few days I would be gone! - [Beyond Organic Promo Sliders - AKA Two Bite Burgers](https://giryagirl.com/beyond-organic-how-to-promo-sliders-mini-burgers/) - As you probably already know, my Beyond Organic Founder's Pack arrived this past weekend and I had entirely too much fun unpacking it on video. Also depicted on the video was putting 2lbs of the green fed ground beef in the freezer and one in the refrigerator. Overnight the package of ground beef in the fridge thawed nicely right in time for lunch. Its perfectly square shape lent it to easy division for the making of sliders! What you need: - [Happy 4th of July, What Kind of Kettlebells, Program Design for Groups](https://giryagirl.com/which-kind-of-kettlebells-are-best-program-design-ideas-instructors/) - First off, Happy 4th to all my American friends! :) People ask me a LOT of questions daily—somtimes I even know the answers! Granted, a lot of the questions don't have clear cut answers, but are very individualized. For instance - someone asked if they should get competition style kettlebells or the cast iron Dragon Door kettlebells (pretty sure you regular readers already know at least part of my answer). Like anything though, it depends on what you're doing. If you aspire to compete in GS, then you should absolutely get competition kettlebells. No question. - [The Barstarzz Make it all look easy at Al Kavadlo's Book Signing Party](https://giryagirl.com/barstarzz-always-inspiring-at-al-kavadlo-raising-the-bar-party/) - These guys are INCREDIBLE. I'm grateful to have seen all this first hand in person - but you can kind of get an idea of how strong, agile and SKILLED these guys are: Not to mention they're a whole lot of fun - great attitudes and always seeking to take things to the next level. So cool. Bring on the challenges and adventures! :) Starting towards your first pull up, or looking to master some insanely advanced bar calisthenics moves? Then you MUST check out Al Kavadlo's Raising the Bar. Seriously... I have to go do some pull ups now because I'm all jazzed from the video! - [Pull Up Bar Challenge, Al Kavaldo Interview, and Nico De Haan's Living a Primal Lifestyle - this is a big Friday!](https://giryagirl.com/wild-friday-pullupchallenge-al-kavaldo-interview-nico-primal-radio/) - This is turning out to be one seriously crazy Friday - but those are often the best kind! Hope you have a fun or productive (or in my case both) weekend planned. BUT in the mean time check all this stuff out! 1. First - it's the Pullup Bar Challenge!!!The challenge contest is over, but you can watch the entry here if you wish :) - [No School Like the Old School - A Relevant At Home Workout from 1904?!?](https://giryagirl.com/jp-muller-home-workouts-body-acceptance-hardstyle-abs/) - This morning, Master RKC, Geoff Neupert (Author of the highly effective Kettlebell Burn series of programs) sent out a very interesting little email. Well, apologies the email itself was more intriguing than anything. So intriguing that I looked past the annoyance of actually having to cut and paste the url of the blog post—on any other day his emails have clickable links. Anyhow, his post was a short comment on a video from Slate which I posted below: - [Guest Spotlight: Corey Howard, RKC, CK-FMS and owner of Results Personal Training Weighs in on his FOOD Strategy](https://giryagirl.com/corey-howard-rkc-food-stategy-guidelines/) - Adrienne: I recently met Corey Howard, RKC, CK-FMS at the Marketing Mastermind Intensive workshop in San Diego. In addition to being in incredible athletic shape, Corey and his wife, Tricia both maintain super busy schedules. During the very brief breaks at the workshop several of us got to know each other a little better, and I was intrigued to learn about some of the rules and strategies they have been using personally and with their clients to achieve great results and healthy lifestyle changes. Corey Howard: When fellow RKC, Adrienne Harvey asked me to write an article discussing the eating philosophy I use with my clients, I panicked! Read More... - [I Go, You Go, We All Go Kettlebell Swing Crazy: A Partner Workout](https://giryagirl.com/i-go-you-go-kettlebell-swing-partner-workout/) - This was a whole lot of fun. I did this workout with a friend who had been out of the "swing of things" (haha) for a couple weeks. As you'll notice there are a few swing variations that sometimes we use to help "correct" the kettlebell swing form. In the case of this particular workout, they were chosen mainly for fun, but also to remind my friend about a few particulars. The importance of a good hike is of course stressed with the start-stop swings, and 1 arm swings switching at the top of every swings will teach you VERY quickly to keep your shoulders square and not twist. If you do twist, you can' - [Why Dragon Door? Why all this stuff works for me....](https://giryagirl.com/why-dragon-door-and-rkc-works-for-me/) - Yesterday, after tweeting about working on my CK-FMS case study (**Update! I am CK-FMS certified!!!!!), someone remarked that "wow, you're really drinking that koolaid." My wacky personality responded that I was also taking baths in it and asked if my skin had turned a funny color yet. Pretty sure the intended outcome of the exchange was - [A Kettlebell Workout, a Busy Week, a Visitor, and MORE!](https://giryagirl.com/single-kettlebell-complex-a-visitor-more/) - It's been a great week, but as you can see from my personal lack of article posting here, a BUSY ONE too! The good news is there's tons of new content on the way for you very soon. In the mean time, here's what's been going on: I switched up the schedule for Kettlebell Small Group - the now very exclusive class I teach - and this was a great thing to do because we had a much better attendence AND since no one had to really crush their schedule or commute to get here, the energy and enthusiasm was even HIGHER. Of course, it also helped that the brains behind PrimalBurgher.com and soon-to-be-HKC-candidate, Janelle was visiting Florida this week too. She's been able to join us for a couple of classes, and also a fun impromptu session at my favorite park last weekend. Read MORE! - [Let's Talk About Designing Kettlebell Workouts....](https://giryagirl.com/rkc-book-of-s-c-program-design-by-example/) - There was a LOT of interest—we were babbling about it excitedly on Facebook, twitter, the Dragon Door forums, possibly even Pinterest?!—the ebook edition of The RKC Book of Strength and Conditioning came out yesterday. Judging from my own reaction and the reactions of others about this "can't put it down, ooo look what's on the next page" book, it's already an "instant classic." It's a great resource not only for instructors, but for the dedicated enthusiast working on their own. Because of all the workouts which I have shared on this website, people ask me how I come up with them, or how to start working on creating their own workouts or programs. - [Short Report from RKC San Diego!](https://giryagirl.com/rkc-san-diego-check-in/) - Another great RKC workshop has just come to a close in San Diego (surprisingly sunny even when it was overcast all day on Saturday*). So many old and new friends were in attendence, that it was great to catch up and hear how everyone is doing in their training and in their lives. Seriously, it was a veritable who's-who in the RKC and fitness industry... Not to mention all the fun people in the general area who showed up to say hello, or to be "volunteer victims" during the teaching test of the weekend. - [Tough Love for the Kettlebell Clean Part TWO - a Practice Workout](https://giryagirl.com/kettlebell-clean-practice-workout-part-two/) - Having just returned from the San Diego RKC, I had plenty of scribbled notes, new cues, and fun combos for my kettlebell small group class... and don't worry, Wednesday people, your time is coming! :) One of the TOUGHEST kettlebell exercises to learn and to teach can be the clean. But, it's incredibly worthwhile to persist with it, even though it can be frustrating. I like to sandwich it into a workout to make sure the practice stays true without excessive frustration. We started today's workout with a Primal Move inspired warm up,a few deadlifts and swings. Moderate to light kettlebells were chosen so we could focus on our form. - [Hodge Podge of an Update](https://giryagirl.com/primal-move-workshop-triton-nutrition-recipe-creativity/) - There's a lot to catch up on, and it's embarrassing to see that nearly a whole week has gone by without an update on here. Let's fix that right now. I woke up Tuesday morning to find the post-holiday blues obliterated by a message from Triton Nutrition telling me that I had won their Extreme Athlete drawing. Getting awesome stuff delivered never gets old... and I'm really looking forward to trying out the Extreme Athlete package of goodies. It's important to remember that constantly checking order status doesn't speed things up at all. In the mean time I've had some fun checking out the clever and uncomplicated protein shake recipes on their website. Not a huge supplements person, I mean I have my regimen for sure - but it borders on "unconventional" with some of the inclusions sure to make certain friends make the "yuck face." Needless to say I am picky, so I'm really pleased to see the stats and ingredients for the stuff from Triton passes muster. - [Green & Black's Organic Bittersweet Dark Chocolate Bar, Currant and Hazelnut](https://giryagirl.com/green-blacks-hazelnut-currant-chocolate-product-review/) - This bar has such a great balance to it—even though its only 60% cacao (I normally like things VERY VERY dark)—the crunch of the hazelnuts, and tangy currant bits work together incredibly well. Organic and Fair Trade. Definitely getting this again. - [Not One But TWO?? Decided Today Was the Day To Try Muscle Ups Again!](https://giryagirl.com/first-muscle-ups-2-in-a-row/) - Decided today was the day - they are ugly as sin, but that'll go away with practice. I want to get rid of that slight kip too... :) But in the meantime, I am happy with being able to do two muscle ups from a dead hang today. I was using some awesome hints from Al Kavadlo and his book Raising the Bar - and of course Convict Conditioning (which calls these "sentry pull ups" btw - just a little trivia!) - [RKC-related interviews by Adrienne Harvey of GiryaGirl.com published Elsewhere](https://giryagirl.com/list-of-published-interviews-fitness-strength-kettlebells/) - I've had some fantastic opportunities to meet some amazing people in the fitness community this year - and these interviews capture the essence of these conversations, dialogs, etc. I have literally come away from every interview with game changing information. Hope that you enjoy them too - as they are published around the 'net they'll be cataloged here. Right now most of them are Dragon Door related, but who knows what the future may hold! Are you an important person in the strength and fitness community? Have we talked? Do we need to talk? Let me know! Listening to and capturing these insights and experiences has not only been fun, but I've already been incorporating the knowledge into my own training and t - [Catching Up a Little - Interviews, Reviews, Congratulations,and Some Fun!](https://giryagirl.com/recap-interviews-reviews-promotions-congratulations-more/) - First off - hope you're taking some time to honor our veterans today on Veteran's Day - a big shout out and thank you to all veterans! It was a busy time last week - but I wanted to kind of recap some of it here, if you missed a few items from Facebook etc. - [Something Simple, Something Brutal - a Kettlebell and Bodyweight Workout](https://giryagirl.com/something-simple-something-brutal-kettlebell-bodyweight-workout/) - Really interesting day - mostly fun even - one of the highlights before class was visiting the really cool no-nonesense studio Leanne Ellington has in Maitland - I may have gotten her hooked on the RKC/HKC style kettlebell swing - we had a blast discussing Primal Move, FMS, and quite honestly geeked out just a heck of a whole lot. I felt like having a simple class (even though T/Th is usually "advanced") after all the talk of the power of just good old fashioned kettlebell swings and get ups. - [Talking about Primal Move on Nico de Haan's Living a Primal Lifestyle Radio Show](https://giryagirl.com/living-a-primal-lifestyle-nico-de-haan-primal-move/) - It's always great to chat on the air - here's the recap - Topics - Primal Move, Primal Blueprint, working out anywhere, and duck eggs! You can check out archives of previous shows, and learn more about Nico de Haan on his profile page. - [Some Observations About the Recent Interview with Tom Davin, CEO of 5.11 Tactical, Primal Move, and Flexible Steel](https://giryagirl.com/tom-davin-leadership-enthusiasm-rkc-primal-move/) - Really enjoyed interviewing Tom Davin of 5.11 Tactical for Dragon Door a few weeks ago at the San Diego RKC. One of the things that I noticed right away was Tom's incredible enthusiasm for both what he does professionally and personally within his own life. This is a pattern I keep seeing in people who are experiencing success in their life and/or business—a genuine enthusiasm, curiosity, and a need to share. Even if you aren't in a tactical or fitness field, we can all stand to learn more about leadership. - [Interview with Rachel Cosgrove on Dragon Door, and Getting Creative with Outdoor Workouts](https://giryagirl.com/rachel-cosgrove-interview-park-workout-kettlebells-sloshpipe-battlingrope/) - Rachel Cosgrove recently received the coveted I.D.E.A. Personal Trainer of the year award (2012) and has helped so many people make healthy lifestyle changes. We had the chance to talk a little on the final day of the San Diego RKC Workshop, where she passed and became an RKC. She shared some of the recent great success that her team at Results Fitness has had after attending an HKC. At Results Fitness, they use the FMS as well, so it will be really cool to see how their use of kettlebell training continues to evolve with their facility. Check out the full interview with Rachel Cosgrove on DragonDoor.com. - [Pumpkin Spice Season, Jeff Fish and the Atlanta Falcons, Overhead Kettlebell Carries](https://giryagirl.com/jeff-fish-interview-pumpkin-spice-overhead-carries/) - It is officially October - which means everything is suddenly available in "pumpkin spice flavor." The evidence of the line-out-the-door at any given sbux when the pumpkin drinks arrive let me know that some people really like that pumpkin spice flavor. Personally, outside of those Primal Blueprint pumpkin muffins (here's a snippit about them in a past episode of Dragon Door TV) and the occasional bowl of a weird snack I call faux pie—canned organic pumpkin mixed with spices and kind of fried in a small skillet full of coconut oil, then topped with crushed pecans... I'll write it out for you sometime, it's odd but good—I don't really experience the intense pumpkin-mania that seems to take people over at this time of year. BUT, I can appreciate it. Just now used some pumpkin spice flavoring to perk up the last of some vanilla protein powder that I wasn't so crazy about (it's from no one you know). So here's what you can do for a super easy pumpkin spice protein shake - choose your favorite vanilla protein powder and make the shake following the directions on the package, then... add in about 1/4-1/2 teaspoon of ground pumpkin pie spice - I like the organic pumpkin pie spice blend from Frontier. Its a super quick and easy way to jazz up what could be a bland smoothie. Granted, I can't wait to try this with my current favorite protein powder from my new friends at Triton Nutrition - this would work great with the whey or the vegan protein options they have. Let me know if you try it. I am really proud to have had the chance to interview Jeff Fish, the Director of Athletic Performance of the Atlanta Falcons recently - you can check this out on Dragon Door (it went live today) and the interview also features photos of a few of the athletes themselves performing kettlebell exercises. Jeff Fish is a big proponent of the FMS (Functional Movement Screen) as well. The Falcons are already doing fantastic this season, go read the interview and find out what's been happening behind the scenes. We've been having a fun discussion about overhead (overhead lockout) and rack position kettlebell holds and carries on Facebook. And because of it, I received a question - especially useful for those who haven't trained with our small group, or with an RKC. Q: The overhead lockout... is that a kettlebell snatch with a hold at the top? A: It's simply holding the kettlebell overhead for time (or while walking a set distance) using proper form. You can snatch or press it up there, it doesn't matter which you choose, just keep the abs tight (braced), the wrist and elbow straight, and the shoulder down. Overhead carries, and carries from the rack position are both very powerful moves to help your press, shoulder stability, and improve your technique in general. - [A Kettlebell Workout for a Fit Beginner](https://giryagirl.com/kettlebell-swing-practice-for-a-fit-beginner/) - Someone not new to fitness, but new to kettlebells can present an interesting programming challenge. Frankly, it's a great reason to focus on basics, and great for advanced people too. Combos like this are also useful for people who may have somehow lost the groove of their swing, are coming back from vacation, etc. Honestly, it's always a great idea to revisit the basics and check in on the performance of the basic kettlebell swing—it's so central to all the other exercises. - [Recharge with Qigong and Destroy Stress](https://giryagirl.com/qigong-video-workout-stress-destroyer/) - Recently, Jen Sinkler (RKC and all around super cool person) and John Du Cane made a video showcasing a qigong workout for Experience Life Magazine (which is also super cool by the way). If you aren't familiar with qigong, or even if you are, this video is a great intro or review. Don't be fooled by the slow movement, some of this can be intense in an interesting way. I've been a fan of qigong and tai chi since 2000 and have practiced it in some capacity (sometimes more seriously and diligently than others...) ever since. - [Courthouse Calisthenics Workout....](https://giryagirl.com/courthouse-bodyweight-workout-jury-duty/) - So, I was called in for jury duty, which of course caused me a whole lot of tooth-gnashing and concern... would I get stuck on something for days and days (my greatest fear), or would they let me go? The good news - after making me and about 900 other people sit around for most of the day, they ended up not needing me. - [A Case of the Mondays - Kettlebell and Friends Workout](https://giryagirl.com/a-case-of-the-mondays-kettlebell-battling-rope-workout/) - A few ill-timed inconveniences today were a bit... frustrating. And it was time to well... fix that with some good old fashioned exercise-induced endorphins. It was also a good time to sandwich in some technique and Primal Move practice as well. The weather was really nice today, so we took full advantage of that. Even though class size was small today, a LOT of work got done. There are 2 versions of the workout - one for someone working on their kettlebell swing technique (points they needed to work on were planting the feet and truly hinging from the hips), and the other for someone who has progressed to snatching and heavier 1 arm swings. I even jumped in a little and buh-bye frustrations. - [Halloween, Primal Move, Kettlebells and all that good stuff](https://giryagirl.com/happy-halloween-food-talk-and-kettlebell-workout/) - First off, HAPPY HALLOWEEN, everyone! :) Feel free to grab a pumpkin (not carved, that's cheating) and use it to do some Russian Twists, or as a medicine ball replacement! I have some friends who have developed pumpkin-based boot camp workouts! Even though I am a total "choco-snob" there's a distinct chance that I will probably eat a "fun size" Snickers or maybe a Reeces peanut butter pumpkin-shaped thing at some point today for the sheer nostalgia. Have a small treat, but make sure you share more than you eat - and steer clear of any real 'omg gotta eat the whole bag now" trigger-items... Out of respect for one of my close friends in particular, I won't even name the exact item I'm thinking of right now... - [My First Time Leading a Certification Workshop - Primal Move Winter Park Florida](https://giryagirl.com/primal-move-workshop-recap-winter-park-experience/) - Its no secret that I'm nuts about Primal Move. Ever since being introduced to it in Seattle, I've enjoyed adding it to my small group's sessions, and exploring the movements at home. They've had a great effect on my own practice and have added infinite value to my CK-FMS knowledge. And while I was a little nervous to teach the first ever Primal Move Certification Workshop here in Florida—and the first certification workshop I have ever personally led—the awesome vibe of the people who showed up made it a total JOY. Which is really what Primal Move is all about. - [Ask GiryaGirl: The Century Workout and How Do You Keep From Swinging When Performing Hanging Knee or Leg Raises??](https://giryagirl.com/progressive-calisthenics-century-workout-hanging-knee-raise-tip-sweet-potato-tips/) - Starting to get seriously psyched about the first ever Progressive Calisthenics Certification Workshop planned for this coming June. Every time I even look at that page it's exciting to see my name up there as an instructor with Al and Danny Kavadlo. Amusingly enough, I'm almost just as excited to get my paws on the 600 page manual Paul Wade has written especially for the workshop. Needless to say I've stepped up my own training, and am working smarter (and a little harder) to make sure I'll not only be able to demonstrate some of the very advanced variations, but gain additional knowledge that comes from this kind of longer term training over time. The full on press flag aka "Human Flag" in control and held for time has been a long term goal of mine and I am steadily approaching it. Once again as with so many things, yes, it is strength - but it is also skill and technique. And it looks really cool!!! - [Kiehl's Formula 133 Hair Conditioner and Grooming Aid](https://giryagirl.com/kiehls-formula-133-conditioner-grooming-aid-detangler-review/) - After a recent visit to a NYC Equinox gym to visit some fellow RKC and RKC Level 2 Instructors (and to generally check out the digs), I found this incredible conditioner in the locker room. AH GEEZ it's IN EVERY SHOWER! I fell in love with it, and what it did with my chemically and otherwise damaged (I make the joke that I have Alice Cooper hair), abused, and "oh that's why it's mostly shaved off" head of hair. This conditioner/detangler can also be used as a leave-in - which is great for those of us who seem to have fly away ends... or too many trips on airplanes. - [Saturday in the Park Workout](https://giryagirl.com/saturday-in-the-park-kettlebell-bodyweight-workout/) - Normally, the kettlebell small group doesn't meet on Saturday, but a client had rescheduled for that afternoon, and since the weather outside was so nice, I sent out a quick message to see if anyone wanted to have a group workout the previous hour. Figured I'd go out there anyway - and do my own thing if not. Amusingly, several messages came in immediately and so - a group workout it was! We started with our Primal Move warm up then..... - [Ostrim Beef & Ostrich Snack Sticks](https://giryagirl.com/ostrim-sticks-review/) - I've actually enjoyed Ostrim for a while now - having discovered it at a Planet Smoothie about 3 years ago. Thankfully, you can order it by the box online from places like GNC.com at a nice handy discount. If you want to just try one or two, they're available at the retail stores too. I've purchased boxes of it fairly regularly as an alternative to the usual collection of protein bars I used to eat (pre-Primal me). And while protein bars have mostly become a thing of the past (so much extra junk in there), I've stuck with the Ostrim sticks. - [Updates, More Interviews, Mike Gillette Makes Ripley's Believe It Or Not, and a Workout Programming Question](https://giryagirl.com/exciting-promotions-mike-gillette-makes-ripleys-kettlebell-group-class-programming/) - There's so much cool stuff going on right now that I feel compelled to list out a whole lot of it here. First off - checking email this morning yielded some GREAT news as Beth Andrews has been promoted to Senior RKC! Beth is not only an incredible leader, but she's really cool, a lot of fun and a great example of what we can do in terms of strength and skill when we put our minds to it. Beth has demonstrated some amazing strength ever since I've known her, and my mind still reels from watching how easily she did a pull up with an extra 24kg... and that happened a while ago. Beth is seriously into pull ups - and I'm pretty sure that she'll be knocking out 1 arm chin ups very soon, if she isn't already! - [The Combustion Chamber - a Kettlebell Workout](https://giryagirl.com/combustion-chamber-kettlebell-workout-advanced-level/) - Long ago in a somewhat miserable galaxy far far away, I was shown the original Whitley "Furnace" workout in a questionable corner of a questionable playground in a questionable condo complex. Questionable because well...not everyone was as careful with their dog droppings as we would have hoped. Fortunately this didn't become an issue. What WAS an issue was my feelings about the get up. The Furnace workout fixed those issues promptly - just by breaking it down into bitesize pieces. These days, when I teach the get up - we break it down, waaaay down - sometimes learning parts of it one lesson and then the next parts the next time. When I first "learned" the get up from books and DVDs (granted even GOOD books and DVDs... and I'm reasonably smart) I was all mixed up - sure I was able to "get up" with the kettlebell, but for whatever reason I'd end up facing the other direction, or somehow scooting around to odd angles, I remember the first time Tim saw me do one of these weird "get ups" I was doing and he was fairly perplexed. Recently I've tried to even figure out what I was doing - because the directional change thing might be fun as part of a complex, but I've simply not been able to figure out what I was doing. Who knows! Anyway - the day Tim showed me the Furnace workout something clicked and from then on, the get up was a lot easier... I even started to (gasp) LIKE doing get ups... which had not been the case before. But, inspired by some unusual programming patterns lately I decided to try and one-up the Furnace by creating the Combustion Chamber. We don't use furnaces here in Florida much, but we do know rockets and jets... hot burning fast things with engines containing those magical spaces known as combustion chambers. With that in mind, I started scribbling out the particulars, and Sunday tried the workout with one of my most advanced kettlebell small group members: - [A Count to 100 Kettlebell and TRX Workout](https://giryagirl.com/count-to-100-kettlebell-and-trx-workout/) - It's a Monday after a holiday weekend - a holiday notorious for various forms of overindulgence here in the USA... I didn't, but many people did. I did however get my sleep schedule all out of whack (which has the fortunate side effect of helping my writing/proofreading/editing abilities). A more unfortunately side effect is the endless stacks of books/papers/etc all over the place - not to mention the near avalanche of books which were delivered from Amazon from various carriers all day today. Something simple and mind clearing was in order... We started with a Primal Move warm up then simply knocked out 5 rounds of: - [Bruce Lee Birthday Celebration Workout](https://giryagirl.com/kettlebell-and-bodyweight-workout-inspired-by-bruce-lee-birthday/) - The key to immortality is first living a life worth remembering.” – Bruce Lee Today would have been Bruce Lee's 72nd birthday - his influence on martial arts, fitness and entertainment continue to this day without showing any signs of slowing down. Bruce Lee's approach to training is an inspiration to my own training in an odd indirect sort of way, most of which is summed up in the quote below: - [Neuro-Mass Photoshoot with Jon Bruney, Matt Maher and Dragon Door!](https://giryagirl.com/neuro-mass-photoshoot-with-jon-bruney-matt-maher-dragon-door/) - Recently returned home from an incredible experience in MN with Dragon Door. Watching the seasoned photography crew from so many past Dragon Door books come together and work so seamlessly was a sight to be seen! While I had a very short stint as a "model" as a kid in the 1980s (funny story, involves a giant pool of cold water, goggles, and a whole lot of clothes pins), then in the early 2000s my ear and nose appeared in a jewelry catalog, it hasn't been until age 36 that my "modeling career" started taking off by appearing most recently in Al Kavadlo's Pushing The Limits (it's in ebook form now, coming soon in paperback!). Considering I'm at least 1 full foot too short for "runway" this is pretty exciting :) Anyway - after meticulously preparing for the shoot (food was business as usual, but my workouts included exploring some of the unfamiliar and quite innovative movements which we'd be photographing for the book). I don't fast or "diet down" like some folks do for photoshoots - this is especially important for the "performance-dependent" type of shoots I tend to do. I'm also in permanent mostly-maintenance mode anyway. If I were to try to do these kind of strenuous shoots in a calorie deficit, it just wouldn't work out well at all. - [Yes, "but you're different" and other interesting excuses for unhealthy eating on the road...](https://giryagirl.com/no-excuses-healthy-eating-ideas/) - The question of the day was "Well if you don't eat at McDonald's and you're on the road and extremely hungry, what do you do?" Usually accompanied by the phrase that I like to rail against with actions every day "Well, you know you gotta." No, I don't "gotta," there are always other ways. Raise the flag of rebellion! Decent snacking in the face of mass marketed crap food! Because, as my friend and fellow RKC, Jen Sinkler says - Being Healthy is a Revolutionary Act! - [The Girya Girl Kitchen - Bare Essentials](https://giryagirl.com/kitchenessentials/) - Here are the absolute basics, and linked to what I actually use with brand and size specificity etc. where appropriate. This is a fairly basic list, as I tend to cook in a style that uses few specialized gadgets. The food is "fancy" the prep tools don't have to be - they just need to be of high quality for maximum efficiency and enjoyment. - [Stronger Grip Loadable Mace Product Review](https://giryagirl.com/stronger-grip-mace-core-club-product-review/) - Here's a very informal little video I just made today with 2 of my favorite SUPER BASIC mace exercises. For size reference, I'm 5'3" - [A Challenge, A Weekend Workout, Chocolate Reviews and Other Important Stuff](https://giryagirl.com/weekend-workout-kettlebell-tire-prowler-chocolate-review-challenge/) - Its always fun to visit other gyms, hang out etc. Inside is very nice, but of course we had to get grungy and throw tires around, push prowlers, and swing kettlebells instead. Inside we did a Primal Move warm up, played with the really great pull up bar setup (I managed to do another couple muscle ups), and then some really weird pull ups on this very bizarre and hard to hang on to thing from Rogue called a "dog bone." I'll add photos of that later today. Anyhow here's what we did outside! Huge thanks to David Crump, a highly skilled local personal trainer and HKC here in Orlando - you can visit his site at DC-Training.net - [What's this Beyond Organic thing all about?](https://giryagirl.com/about-beyond-organic-join-my-team/) - Beyond Organic is a new company started by Jordan Rubin (author of the Maker's Diet, Garden of Life Vitamins, etc. etc. etc.) delivering fresh organic meats, raw milk cheeses, specialty plain and flavored waters, and probiotic products (kefir like beverage called Amasai, and fermented whey sports drink called Sueroviv) direct to your door. (Hey Fedex, aren't you glad my business addy has a freight elevator?!). They have created an extensive website with a lot of great info for you to check out as well. - [Coco Polo, Stevia Sweetened 70% Cocoa Dark Chocolate with Whole Dry-Roasted Almonds, Non-GMO, No Sugar Added, 2.82-Ounce Bar](https://giryagirl.com/coco-polo-chocolate-bar-product-review-stevia-sweetened-dark-chocolate-almonds/) - Coco Polo, Stevia Sweetened 70% Cocoa Dark Chocolate with Whole Dry-Roasted Almonds, Non-GMO, No Sugar Added, 2.82-Ounce Bar - [Christmas Update!](https://giryagirl.com/christmas-update-progressive-calisthenics-gus-petersen/) - It's almost hard to know where to begin today! All kinds of great things this past week, so let's start from the beginning. I am beyond honored to be one of the instructors for the brand new Progressive Calisthenics Certification Workshop with Al and Danny Kavadlo. The program is 3 days of intensive work on all our favorites from Paul Wade's Convict Conditioning programs. Please click the banner below to check it all out. I've seen the top-secret syllabus and all I can say is WOW WOW WOW WOW!!!! It's brought a new intensity to my own training, because I want to be able to keep up with those Kavadlo brothers in terms of instruction, demonstration etc. Seriously. This workshop is going to be incredible - so if you're a bodyweight exercise enthusiast as much as an instructor, consider attending. - [Code Name: Indestructible - 007, Kettlebells, Bodyweight, and Other Awesome Things...](https://giryagirl.com/code-name-indestructible-by-mike-krivka/) - One of the things fellow instructors ask me about A LOT is programming for small and large exercise groups. I love coming up with interesting workouts which appropriately challenge, progress, and engage students and clients. Stipulations like location, equipment which may and may not be available only seem to fuel the creative fire. Working around a theme is another really fun way to break out of any potential training ruts for you and/or your clients/students. Mike Krivka shares this view - somewhat to the extreme. - [Double Kettlebell Workout, a Relaxing Recipe, and a Little Podcast](https://giryagirl.com/sunday-night-double-kb-bodyweight-workout-relaxing-recipe-podcast-krivka/) - Last night, just for fun I decided to revisit an old favorite workout "Double Trouble III" with some minor modifications - Warm up was Primal Move, and some bridge variations as inspired by Convict Conditioning. Next I did 20 16kg kettlebell snatches* on each side, a short break consisting of refilling the water filter pitcher then trying this really fun backwards roll into push-ups thing I saw someone doing online—the combo is just begging to be part of a very cool Primal Move flow... Next was grabbing two 16kg kettlebells for 4 rounds of: - [Taza Chocolate Mexicano Chipotle Chocolate Discs Organic 70% Cacao](https://giryagirl.com/product-review-taza-chipotle-chili-chocolate-discs-organic-mexican-style-stone-ground/) - My second recent trip to the greater Boston area included a second trip to the Taza chocolate factory. This incredible and delicious chocolate has a very unique almost "grainy" texture due to the fact that it is stone ground in a very interesting traditional Mexican way. The factory itself is housed in an old school warehouse in a fairly industrial area of Somerville. We visited this most recent time right after leading a 3 hour general-populations Primal Move intro workshop, so I was ready for some serious snacking. Fortuntately for our party of three, the samples were flowing freely. - [Abracadabra - a Slightly Core-Focused Kettlebell and Friends Challenge!](https://giryagirl.com/abracadabra-kettlebell-and-more-core-workout/) - Small group had FUN with this one tonight - it involved many of our favorite "toys": kettlebells in a variety of weights (12kg, 14kg, 16kg, 24kg), a Battling Rope, and the infamous "evil wheel" (aka the $12 of pain, ab wheel). - [Quick Update - Al Kavadlo's Pushing The Limits is Out!!!](https://giryagirl.com/al-kavadlo-pushing-the-limits-ebook-now-available/) - It's now available in eBook format from Dragon Door! Al Kavadlo's brand new book - Pushing The Limits: Total Body Strength With No Equipment leaves you NO MORE EXCUSES for not working out! :) The paperback version will be available soon to - [Primal Move Comes to Gaithersburg and a Visit with Mike Krivka and Phil Ross](https://giryagirl.com/primal-move-and-rkc-recert-in-gaithersburg-dc-recap-report/) - The recent Primal Move certification workshop in Gaithersburg (near Washington DC) went really really well. Mike Krivka's gym, CrossFit Koncepts was the perfect location for Primal Move as well as the RKC Recertification with Master RKC Phil Ross on the following day. A large open space, and good heaters running. Between you and me, I was a little concerned that we'd freeze in there—I'm from Florida and consider anything 50 Degrees Fahrenheit or below to be "cold". En route, I had to make a connection in Cincinnati, and while stepping off the plane thought to myself "wow this is a nice airport* here in Cincinnati, too bad my layover is so short, I'd like to poke around and get a snack." Well... I must have thought that too loud because no sooner than I rush to the connecting gate than I see that the flight to DC has been delayed because of poor visibility in DC for landing. The delay ends up being only about 1.5hrs so I have time for espresso, almonds, a few phone calls, including detailed Q+A about an upcoming "how to rock affiliate sales" webinar I'm working on. All and all not a bad thing - besides I knew the next flight was short and I had an upgrade to 1st - so all was good. - [Another Great Time in Boston Part 1 with Primal Move and Tai Chi](https://giryagirl.com/primal-move-workshops-in-boston-recap-part-1-with-tai-chi-and-beyond-organic/) - Another whirlwind tour of the best Boston has to offer was sandwiched carefully between leading Primal Move workshops - an instructor certification workshop on Saturday, and then a 3hr "intro to" for all populations on Sunday. The group who signed up for the instructor cert were some of the smartest most capable instructors/trainers I've seen in a while - their individual situations and insights added so much extra value to this workshop in particular. We're going to have to do this again, or maybe schedule an "instructors reunion concepts review" workshop or something... could be fun! - [A Visit To The Salt Room](https://giryagirl.com/a-visit-to-the-salt-room-halotherapy-experience-review/) - It'd been nearly 3 years since I'd had anything even slightly resembling the common cold, so I suppose it was only fair to come down with one. Considering all the planes, trains, buses, rented cars, etc that I've been in over the past few years its pretty surprising, and a decent testament to what I've been doing with exercise and nutrition. Granted, this cold wasn't all that bad, but I hadn't had one in so long that it was sort of a novelty. - [Tearing It Up on Tuesday - Kettlebell and Bodyweight Workout](https://giryagirl.com/tearing-it-up-on-tuesday-kettlebell-bodyweight-circuit-workout/) - First off - make sure you keep everyone in Boston in your thoughts. It was so hard to watch this happen, especially somewhere which has so recently shown me such great hospitality. Amber Lee of GiryaScope was right near where it happened, and I am just so thankful that my close friend and fellow RKC was safe and able to help others. You can read her experience here and I hope you can find a way to help as well. Online we can all help by being supportive of others and setting an example of being strong and emotionally responsible adults in our social media interactions. - [Kettlebell and Bodyweight Circuit Workout - Descent into Madness (Descending Ladder)](https://giryagirl.com/descent-into-madness-kettlebell-bodyweight-workout/) - Here's a fun one from the kettlebell small group yesterday. We reinforced the "kettlebell wagon" to make it more heavy duty - while it's rated for 700lbs, the manufacturers seem to have thought we'd only use it for bags of mulch, not heavy iron kettlebells... a precision cut piece of plywood did the trick, so look for more heavy swing/deadlift workouts in the near future. We started with a Primal Move warmup then everyone chose 2 kettlebells - 1 moderate or moderate to heavy, and a kettlebell which could be pressed at least 6-8 times well (we wouldn't be going that high with the reps, but are using that number as a reference.. right now I'm pressing the 18kg for 8 reps pretty consistantly, so I'd choose that for my presses, the moderate to heavy for me would be the 24kg or 28kg --- other combos were 16kg press bell and 20kg for moderate to heavy, 12kg press bell, 16kg moderate to heavy, etc. The focus here of course is on form and quality, so don't go heavier in the attempt to "prove" something. That never ends up well.) - [Workshop Experiences by Guest Writers](https://giryagirl.com/guest-workshop-experiences/) - Here's a small but growing collection of workshop experiences by guest writers - check out the RKC, HKC and more from different perspectives - AND if you have an experience to share, PLEASE contact Adrienne - you may be selected to write it up!!!! HKC: Katie Harrell and the HKC Modesto Experience HKC: Zac Zech and the HKC Fort Collins Experience - [What is Primal Move?!](https://giryagirl.com/what-is-primal-move-part-1/) - Q: What were you guys doing in the park that day? At first I thought it was maybe yoga or tai chi or tumbling crossed with field day. Then, you were all laughing too. What's going on?! A: It's a new program called Primal Move - check it out: ....Read MORE! - [NYC for Al Kavadlo's Book Signing Party and Some Beyond Organic Product Reviews](https://giryagirl.com/al-kavadlo-pushing-the-limits-book-signing-party-beyond-organic-product-reviews/) - Just got back from a great time in NYC catching up a little at Al Kavadlo's book signing party for Pushing the Limits - a little while ago, Al had invited me to be a part of the book with an intense photoshoot taking place all over Manhattan - click here for some of that story (scroll down to 3rd question). Needless to say, getting to catch up with friends and watch Al sign a ton of books was - [YMX by Yellowman Infinite Phoenix Tank Top](https://giryagirl.com/ymx-by-yellowman-infinite-phoenix-tank-top-product-review/) - YMX by Yellowman sent me one of their tank tops for review - I liked the feel and fit of it so much that I immediately ordered another one! Below is a video where you can see more of it - and where I reenact the one good scene in 2008's "Death Race" - [A Good Week! A Cool Shirt a Rainy Day Workout, and a Surprise Kettlebell Press PR?! VIDEOS!](https://giryagirl.com/good-times-ymx-shirt-review-dojo-workout-kettlebell-press-pr/) - If you like goofy videos, then this is the post for you! First off here's a recent product review for YMX by Yellowman's fantabulous tank tops - they sent me one for review and I darn near immediately ordered more. These will be lifesavers for this upcoming terribly hot Florida summer... besides - check out the cool prints and designs on these things! Workout wear that's a little different is especially good for those of us whose "team sports involvement" was a relatively short stint in the high school Chess Team :) Anyhow - check out the review page - I talk a little about the shirt in the video, and reenact the best scene in the 2008 version of Death Race. Its all so very daring! You'll also see a picture of the other shirt I ordered which will surprise you with its colorfulness. In other news, due to inclimate weather, we held class at ECMAS's fabulous little dojo. Quite frankly, I'd be ok with more rain because that's such a great place - good people, and the shop has a lot of nifty things too. Books, martial arts gear etc. The kettlebell intro workshop a few weekends ago was a total success and we'll be doing that again VERY soon. Besides, they also have swords—gotta have swords. This is also where I'm taking private lessons in Systema with Instructor David Orman (highly recommended). Today's workout was relatively simple since we didn't want to cart a ton of kettlebells down there, and because there are already some kettlebells on site. Here's what we did: - [Create and Become Your Own Ideal](https://giryagirl.com/become-your-own-ideal/) - So... a lot this week about photoshopped pictures on the covers of women's mags, and now this whole thing with a tv show that I don't watch calling someone (who looks pretty normal to my warped mind) "too muscular." Of COURSE it's one of those shows totally targeted to women. Now, before I reach for my aluminum foil lined hat and start screeching about conspiracies of women keeping other women down and the constant flood of backhanded complements bombarding women (and men too) in the popular media, I want to say - its good for you to like being you. There's no one else in the world exactly like you - and that's a great thing. Focus on being the best you that you can be. - [Here's How My Mom Gave Me a Huge Health Advantage](https://giryagirl.com/happy-mothers-day-simple-things-from-mom-that-gave-me-a-healthy-advantage/) - It's no mystery that I like to think, and this means I really like thinking about thinking, and figuring out "why". Day after day after day I see a lot of stuff written and complaining about women's poor self image and how it puts them at a disadvantage for living healthy lives. These negative mental patterns are also a direct threat to self esteem, implementing their own self-care and maintenance, and most of course, any "weighty issues." Lately, I've been trying to figure out why so many people were having hang-ups with certain things. - [Kettlebell Workout: As Above, So Below](https://giryagirl.com/as-above-so-below-kettlebell-workout-unique/) - Until now, only a few people know that some of my better small group workouts begin as ideas scrawled on the back of coffee shop receipts in a post-espresso maniacal blur. Most of these ideas are legible only to other people who have terrible handwriting like me, and when I go back to review and refine them, it's not without some degree of amusement. By the look of my terrible handwriting, I should have gone to med school. The small group version of this particular workout was a little on the experimental side and uses a drill which I'm not comfortable sharing here yet (it's best described in person and is from a yet-to-be-published source). - [Absence Makes the Heart Grow Fonder?](https://giryagirl.com/absence-makes-the-heart-grow-fonder-coming-home-from-another-workshop/) - Feels like we've been a little out of touch with each other lately, but I promise to stay in town for a couple weeks at least. The schedule has been pretty wild this month, not that I'm complaining. Not one bit. NOPE! Anyway, in case you haven't heard, the first ever PCC (Progressive Calisthenics Certification) Instructor Workshop last weekend was not only a ton of fun, but a great success. There's a blog post below that's the first of many recaps on the way. So please feel free to leave comments there for things you'd like me to cover. Of course I won't be able to grant all requests, but let's hear from you! While I'm on my way home from another event I happened to have a layover in Detroit where while checking email I happened to look up and see something unexpected... - [What do Personal Trainers, Strength Coaches, Federal Agents, and Breakdancers Have in Common?](https://giryagirl.com/progressive-calisthenics-workshop-recap-day-1-pcc-dragon-door-certification/) - The answer of course is a love of Progressive Calisthenics! This past weekend was the first ever PCC (Progressive Calisthenics Certification) Workshop, and I'm still honestly just reeling in joy with how well it went. We all had high expectations - as instructors, as participants etc. But I can safely say that everyone's expectations were exceeded. I was honored to be an instructor (as a PCC Team Leader) along with Al Kavadlo, Danny Kavadlo, and Steven Low. When a workshop is brand new like this, you never really know how it's going to go until you start it up. It was very clear as soon as we got going that this one was going to blow the roof off. Al and Danny set a tone of friendly leadership that was so natural that it was a sheer joy to support them. I told Al at one of our instructor meeting dinners (we may have collectively eaten a small farm over the weekend, by the way. There might be a lamb shortage in MN for a few weeks) that with the leadership tone he set, helping to instruct the highly motivated group felt nearly effortless. Order was easily maintained because everyone really wanted the info. Not to mention all the highly valuable comments, cues, and experiences which were contributed by the participants themselves. I'm confident to say that EVERYONE, myself included has come away from this weekend a better instructor than just a few days ago. - [The Slightly OCD Kettlebell and Bodyweight Workout](https://giryagirl.com/a-slightly-ocd-kettlebell-bodyweight-workout-with-mobility-calisthenics/) - As mentioned a few days ago, my entire collection of kettlebells except for 3 particularly large ones "left the building" for the recent Orlando HKC. On Sunday they came back and were hastily stowed in the storage area, and while this was kind of annoying, I had already started coming up with a fun idea on how to reorganize them that would involve the small group class. We began with a basic joint mobility warm up and practiced some handstands, everyone at their individual level (meaning some people were practicing kicking up, some were walking their feet up the wall starting in a push up position and ending at a near handstand, and some were practicing balancing free of the wall). Next I dragged EVERY kettlebell out of the storage area and the rule was, each of us had to swing (or deadlift if it was too heavy) every kettlebell at least 5 times before it could be put away. Particular attention was paid to form, and the variety of weights proved to be fun, challenging, and in some ways enlightening to everyone on some small level. Plus it was now easy to put the kettlebells back in some sembance of order, and while this might have been a little bit of a "Huckleberry Finn" solution, it was rather fun in a weird way. - [Beyond Organic Steaks and Other Goodies Arrived! Plus Some Real World Reasons to Consider Beyond Organic](https://giryagirl.com/importance-of-safe-food-beyond-organic-delivery-steaks-amasai-ted-talk-music-video/) - Here's a collection of videos for you today! First off - if you aren't already convinced enough (or need help convincing others in your life that you aren't nuts) that we need to really be careful about what we eat, and where it comes from, then check out this very interesting TED talk from an unlikely "real food" advocate. I think the only thing she and I have in common are gender and the occasional type-A tendency... but we agree on food safety for different but important reasons. - [Catching Up With Angelo Gala, and gearing up for the 2nd ever PCC Workshop](https://giryagirl.com/interview-and-photos-with-pcc-team-leader-angelo-gala/) - First of all, I wanted to make sure you had the link for RKC and PCC Team Leader, Angelo Gala's interview that went live today on Dragon Door. Angelo is a super neat dude. I first met him a few years ago when he was an assistant on my team as I was attending my first RKC-II Workshop. Angelo ended up helping me a whole lot, and I was super inspired by his athleticism and balanced abilities. Plus it seemed like he could nearly tie himself into knots with a balance of extreme strength and flexibility you just don't usually see with men outside the Cirque Du Soleil. So it was no surprise years later to see Angelo really doing well at the first ever PCC workshop, and soon becoming a Team Leader. Recently while I was in Boston visiting friends at GiryaScope, and leading a small Intro to Primal Move Workshop, Angelo agreed to meet up. Amber Lee graciously took some pictures of this first ever "PCC Team Leader meet up" in the park: - [Product Review: Beyond Organic Chee-Z Crackers Tomato Basil, Mediterranean, Raw Cheddar](https://giryagirl.com/beyond-organic-chee-z-crackers-product-review-raw-living-food-organic-cheese-delicious/) - I had to try all three flavors of course - and they're all great! Depending on what you like in a snack you may decide to choose one over the others... - [The Medieval Mini D.O.E. Workout... aka Track Day v5.0 for Kettlebell, Mace, and Running Track](https://giryagirl.com/medieval-doe-manmaker-track-day-variation-kettlebell-mace-workout-cardio/) - A couple times of the year, an advanced client or two and I will decide to see where we're at in terms of cardiovascular performance. "Performance" is judged on perceived level of exertion, whether or how much we need to walk at off, how fast we recover, how long we can go non-stop, how long it takes total time (when we even think to time it), etc. Not terribly scientific metrics, but it works for us. Yesterday was the day for this sort of thing. We met up at the track in Baldwin Park - south Orlando based HKC, Jeremy Neufeld got brave and decided to join us as well. He's a Primal Move instructor candidate who attended the Ocala workshop recently too. He'd never really played with the maces we use in class sometimes, so he was in for a "treat." Each person got a kettlebell and a mace - we were going "on the light side" since this is more of an endurance thing than normal. Here's three examples: - [Day 7 - #GiryaGirlGame Scavenger Hunt - (Hidden Gym Edition)](https://giryagirl.com/girya-girl-game-scavenger-hunt-day-7-found-gym-workout-anywhere/) - 7th assignment! Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules. Today's assignment. Please take an instagram picture of an unusual or creative place where you've gotten in a kettlebell or bodyweight (or both) workout. It doesn't have to be super off the wall, but in our small group class here, we've been known to get creative with found objects (rock stacking, impromptu "balance beam" challenges, finger tip hangs, etc). Remember to properly tag your instragram photo as outlined in the instructions and post it in the Disqus comments below. Get creative, but remember, simple is awesome too. Feel free to tell us why you like working out at this place (practical and/or sentimental reasons are both valid) Above all, remember to follow the instructions as linked above so that your entry counts! The countdown begins now! You have a little over 24hrs! Counting Down: 2013-06-26T12:01:00 - [A Small Group Kettlebell and Bodyweight Workout, Plus Q+A with Forest Vance on Kettlebell Challenge Workouts 2.0](https://giryagirl.com/small-group-dojo-kettlebell-bodyweight-workout-mini-interview-forest-vance-rkc/) - With the threat of nasty weather once again, we opted to have class at the cool East Coast Martial Arts Supply dojo. This was a simple but interesting workout which I've adapted for online listing (removed a new ab drill that I need to make an explanatory video for before listing it here - or need to discover what in the world it might actually be called?!) We started with a Primal Move warm up then started right in with a mini version of the so called "sissy challenge". Everyone chose a moderate kettlebell and began with: 15 swings, 1 burpee 14 swings, 2 burpees 13 swings, 3 burpees follow the pattern all the way to 1 swing, 15 burpees - [Thank You! Can't Wait To Meet You at the Intro to Kettlebell Workshop!](https://giryagirl.com/see-you-at-the-kb-intro/) - Your Intro to Kettlebell Workshop is scheduled for July 20th at 1PM at East Coast Martial Arts Supply see https://www.ecmas.info for map. Please remember that we will be working at the dojo, so no shoes allowed. Bring a hand towel and a yoga mat. Kettlebells will be provided. Thank you! Adrienne - [Brutally Honest Beyond Organic Food Product Tasting Notes](https://giryagirl.com/beyond-organic-brutally-honest-product-reviews/) - OK! Seeing as my Beyond Organic Founder's Pack arrived JUST IN TIME for Thanksgiving - which negated my plans I had had for a "come and try this stuff out" BBQ (which will still happen, but I may need to re-order before then). Let's get started! - [Already Subscribed!](https://giryagirl.com/already-subscribed/) - Thanks a ton for all your interest, but you're ALREADY on the list -- don't worry we're still in touch and you'll be hearing from us shortly. If for some reason you haven't received the free bonuses and recipes, please click here immediately! - [A Workout with an Old Friend... The Kettlebell Walking See-Saw Press](https://giryagirl.com/kettlebell-workout-with-see-saw-press-bodyweight-sequence-farmers-walk/) - Since the past few small group workouts have been pitched towards a PCC direction (working with the progressions on many of the main moves), it was time to bring out an old but challenging friend... The kettlebell walking see-saw press. This often humbling drill is a good way to get some extra mileage off of a pair of lighter kettlebells which moght have been collecting dust. The concentration and coordination required by this drill does mean it is best reserved for intermediate/advanced kettlebell swingers with healthy shoulders. Check your ego at the door however as these normally easy presses become very difficult quickly. Here's what we did on Tuesday... - [The 2nd Ever Progressive Calisthenics Certification Workshop Recap, Logan Christopher Podcast, Mental Stuff](https://giryagirl.com/recap-of-2nd-ever-progressive-calisthenics-certification-workshop-pcc-and-logan-christopher-podcast/) - This past weekend was the 2nd ever PCC workshop, and once again it was a fantastic experience. The attendees were incredibly accomplished and really soaked up and applied everything we threw at them. As always it's a sheer joy to support and help Al and Danny Kavadlo--their enthusiasm is infectious. The volume of the weekend helps to justify some pretty awesome dinners too. At one point I remember telling the group that they had literally done 2-3 WEEKS worth of clutch flag and human flag practice in one day -- and Al was quick to add that some of the participants had also made 2-3 weeks worth of progress at that time too. As at the first ever PCC, many people were able to achieve some very advanced moves for the first time--even moves that they had been working towards for a long time. I'm talking about first muscle-ups, levers of all varieties etc. The complete stats in that regard will probably be made public pretty soon too. I'll be sure to link you. Curious about the PCC? Click here for a link to the list of all upcoming PCC workshops. In the excuse column of making a "tradition" I've recorded a little post-PCC recap video in the middle of my favorite non-restaurant place in St. Paul, MN. It's a little park smack dab in the middle of the Mississippi river - the bandshell there is a fun spot for tai chi and the soft grass is great for headstands/handstands even though I didn't do any (did plenty this past weekend, thanks... including standing on my head with NO HANDS for what seemed like an eternity... yes I was braced on the wall!!). Anyhow, here's the video: It was super awesome that Logan Christopher could attend -- a couple years ago, I attended the two-day Super Human Training workshop he and Bud Jeffries have created. Amusingly I make an appearance on some of their DVDs flipping a tire and pushing a sled! That workshop was also a great introduction to some of the specialized mental training that's one of Logan's many specialties. After the workshop, Logan shared a really cool mental technique that immediately boosted my performance in handstand pushups (remember... this was after 3 days of helping at a workshop, and some fairly heavy-duty demonstrations!). Logan's mental-imagery techniques took me from two tired HSPU reps to 5 solid, non-max reps. Honestly, they were easier than ones I've done at home and I probably could have done more... After a few days of rest I may set an all time PR (which would need to be a minimum of 12 HSPU) Let's hope I can do that AND catch it on video for you. In the mean time, here's a podcast that Logan and I recorded last week - it's so fun that it went live today -- and while you're there checking out the podcast, be sure to poke around Logan's cool website, Legendary Strength. If you like what I do, I'm pretty sure you'll like some of the neat things that Logan is up to -- he's got such a wide range of strength and success related interests. And... well he can pull a firetruck WITH HIS HAIR!! Mad respect there. - [Carrying On: a Kettlebell and Bodyweight Workout](https://giryagirl.com/park-workout-with-kettlebells-and-bodyweight-racked-carries/) - The weather has finally started to get really nice in Florida, so we took the small group workout to the park today. The soft grass there is just fantastic for Primal Move, the Trifecta from Convict Conditioning Vol 2 and more. Truth be told, we've been doing an experiment and have been adding the Trifecta to our workouts for the past month. It's been so fun, and has been helping everyone—myself included— so I think it's become a permanent addition to our training. - [BIG Celebration at Dragon Door - Offer is Over, But Here's a Workout!](https://giryagirl.com/free-shipping-at-dragon-door-short-time-offer/) - Yesterday, Dragon Door celebrated reaching over 60,000 likes on their official Facebook page by offering free shipping for the contiguous USA on everything for 24hrs only. Hopefully you were able to take advantage of this offer—I did notice that readers of GiryaGirl.com did seem to take action pretty quick, judging from your clicks!!! I also noticed that many of you were VERY smart and used this as an opportunity to order some seriously heavy kettlebells. Yesterday's small group workout was designed with heavy swings in mind to further celebrate this free shipping theme (sorry delivery drivers... it's going to be a rough for you). So if you have ordered something big and heavy, or you have some big and heavy kettlebells handy, this simple workout might be fun -- or use it as a template to create your own (and share it with us in the comments below if you don't mind) - [October Primal Move Workshops, Travel, and a Neat New Exercise Tool](https://giryagirl.com/october-recap-primal-move-neuro-mass-neuro-grips-video/) - It's been an incredible month—and it isn't even over yet! First of all, I led 2 Primal Move Instructor Certification Workshops—One in Vienna, Virginia at the amazing "Tyson's Playground" athletic training facility, and the other in Cartersville, GA at Beth and Russell Andrews' wonderful Maximum Body Training. Also in Georgia, I was able to help Beth a little at the HKC workshop she led the day before. It's always so much fun to work on the HKC basics, and every time I'm even near one of those workshops, there's something new to learn, observe, explore, and troubleshoot. - [Just Got Back from the First EVER PCC Workshop in Sweden!](https://giryagirl.com/short-recap-sweden-pcc-travel-instagram/) - As soon as I'm able to form things called "words" and "sentences" more betterer [sic] then I'll have a WHOLE lot to say about the past few days. The first ever PCC Workshop in Sweden exceeded all expectations--especially the incredible skills and ambition of the attendees. Everyone was a friend--it was like we had already - [Hanging with the Kavadlo Brothers](https://giryagirl.com/brooklyn-photo-shoot-with-the-kavadlo-brothers-backyard-calisthenics/) - After a recent PCC Workshop, when I was helping Al and Danny take some of their fun pictures around downtown Minneapolis, they mentioned working on a new book and collecting photos for it, and asked if I could come up at some point soon for a few. We talked about some tentative dates etc and of course in my head, I was already setting things in order to make it happen. If the guys want me to be in another of their awesome books, then guess what, I WILL MAKE THAT HAPPEN. Besides, this was going to be a chance to also check out the famous Brooklyn backyard of Danny Kavadlo--complete with the home made part-scaffolding workout rig. This thing is famous. At one of the very first PCCs, I remember a participant waxing poetic about it and talking about how much he would like to just go hang out with them in their backyard, workout and have fun. Trying to remember who he was, but he was pretty obsessed (justifiably) with the cool modular design of the infamous blue bar configuration in Danny's backyard. In all fairness, it features in videos and online tutorials quite frequently. So in honor of that guy, who if that's you, please let me know, there was NO WAY I was going to pass up a chance to hang out with Danny and Al taking photos and working out. Besides, I wanted to get a good look at that home made rig. Here's a "Support Press" which some of you will recognize as the very first step (Convict Conditioning Vol.2) towards a press flag aka "human flag" this photo also shows off that super cool hand-painted banner that Al and Danny had displayed for the afternoon. - [Pull-Up Bar Rollover Tutorial, Push-Up Elbows Talk, 100 Tire Flips, plus Drone Talk!](https://giryagirl.com/push-up-elbows-100-tire-flips-drones-writing-projects-interviews/) - It's been a heck of a couple of weeks! For those of you who have been keeping up over on my YouTube channel, you know I've been posting a LOT of videos lately (many of which are linked below! There are a few reasons for this: - [A GiryaGirl.com Browser Toolbar for You!](https://giryagirl.com/girya-girl-official-toolbar/) - Just for fun, but it might be handy for you too -- I made a fully customized toolbar for web browsers that will let you find info that's important to you on GiryaGirl.com. There's even a few special general tools built in too (for YOUR Gmail, Twitter, and Amazon Universal Wishlist) for fun and easy internet browsing. The toolbar features a quick link to the main page of Giryagirl.com plus a search for the entire site powered by Google, a one-button quick link to all the workouts and recipes. Also included a link to the newsletter, Dragon Door, and the PCC Blog. Never miss an update :) Click here to install the GiryaGirl Toolbar - [Interview with Mike Medrano, Pro MMA Fighter and RKC Instructor](https://giryagirl.com/interview-with-mike-medrano-small-instagram-game/) - I really enjoyed talking with Mike Medrano, a recently certified RKC Instructor who is a pro MMA fighter, and also just an all around very cool guy. His lifelong interest in lifting and athletics have helped form his unique year round approach to training. Check out his interview here on DragonDoor.com. In other news, click over to Instagram and see if you can play the little game going on. I'll be curious to see how - [The Doorbuster: An MMA Timing Inspired Workout for Kettlebell, Bodyweight, and Optional Ultimate Sandbag](https://giryagirl.com/mma-timing-inspired-kettlebell-workout-aka-the-doorbuster/) - While I was working on Mike Medrano's interview for Dragon Door last week, the idea of creating a conditioning workout based on the timing of an MMA fight was just too intriguing not to try. So, on Black Friday in total rebellion of the usual activities most folks were doing, we headed out to the park with a workout I jokingly named "the Doorbuster." Get Ups feature prominently in this workout also because of Mike's interview -- he mentioned that they were especially useful for the MMA fighter as he'd used them to get up from the ground during a fight. Thinking about what I know about the get up, it made sense -- even to someone who isn't directly involved with MMA. - [Curious as to how meat arrives via FedEx? 12Lbs of Beyond Organic Ground Beef Arrived Today!](https://giryagirl.com/fedex-delivered-beyond-organic-ground-beef/) - Get some of your own! https://giryagirl.mybeyondorganic.com - [YES! Neuro-Grips are BACK!!](https://giryagirl.com/yes-neuro-grips-are-back/) - Neuro-Grips are FINALLY back in stock, honestly, I was pretty bummed out that they were not available for Christmas gift giving. But they are back now! Ever since I first tried the rough prototypes (one was even slightly not level) back in 2013 or so, I've used them in my training. And yes, if you go to the Neuro-Grips page you'll see someone very familar in the demo photos. :) Here's an unboxing video of Dragon Door Neuro-Grips, along with putting a friend of mine on the spot. Thankfully he was a good sport and did a great job. Don't let him (or me) fool you, these things require a LOT of control, proprioception, strength etc. Start easy, even if that means getting comfortable with knee push-ups, putting one leg out at a time, and Neuro-Grip planks. Honestly, those are great drills anyway even after you can do more fancy stuffl. I've become fond of Neuro-Grip burpees for a short set or two, just for the shock factor! :) Definitely not for beginners... don't do it!!! Anyway I'll will be making more Neuro-Grip focused how-tos for you, but in the mean time... - [Beyond Organic Fine Italian Chocolate with Probiotics and Omega 3s](https://giryagirl.com/beyond-organic-chocolate-product-review/) - Beyond Organic chocolate bars - glad I got a photo of 2 of them together - they disappear so quickly that this is a somewhat rare photo. They come in small boxes of 12, which might sound like a lot to you - this is an illusion. Each bar is 1.2oz or 35g which is both a blessing and a curse - on one hand, if you are a very good friend, you can snap one in half and there's a 100 calorie treat for you and your lucky friend. Or back here in the dog-eat-dog-cruel-mean world it means that when you eat the whole thing yourself (which you certainly will at some point) you've only ingested 200 calories. The further good news is that w - [TRX Training Recap!](https://giryagirl.com/node-25/) - Yesterday I attended the TRX STC 8-hour training course for personal trainers and other fitness professionals. It was held at ocfsgym.com, a boxing, MMA, and fitness gym here in Orlando. They had a really nice facility there complete with kettlebells, a boxing ring, fight cage, strength training machines, and a wood floor classroom. We were obviously in the classroom. Despite the bizarre lighting in there, it was a great learning environment with 9 TRX suspension trainers hangin - [Dragon Door Neuro-Grips v2.0](https://giryagirl.com/product-review-dragon-door-neuro-grip-grips-v2-with-videos/) - I've been a huge fan of Neuro-Grips ever since encountering them on the photoshoot for Jon Bruney's Neuro-Mass. While versions of these have existed for some time out there in the world, until now people have usually had to make them or have a welder friend construct them. Now you can simply buy them from Dragon Door. The new ones are made of steel and are improved in many ways from the first version (which I also have a pair of those). First off, in a rare case of win-win the new construction method is not only superior, but also results in a lower price! The new Neuro-Grips ar - [A Victory for the hands, courtesy of Diesel Crew](https://giryagirl.com/node-32/) - Tonight an amazing thing happened... I did the snatch test without chalk, and without having my hands even slightly getting torn up. Because for the past week, I have been shaving down the calluses on my hands daily with one of those silly "as seen on tv" Ped Eggs. - [Substitute taught a friend's fitness bootcamp classes last night - and here's their kettlebell workout!](https://giryagirl.com/node-35/) - While my super awesome fellow personal trainer friend Alicia Streger was out of town yesterday, I had the opportunity to lead her 6PM fitness bootcamp and her 7PM kettlebell bootcamp. WHAT A CHALLENGE! :) I love challenges though. Problem was, traffic and closed roads fought me all the way there and by the time I had arrived (with maybe 2-3 minutes to spare) I was staring down the barrel of 20+ people who were ready to workout. Fighting off the fluster of driving like James Bond as fast as I could I got them to do their warm up run around the track. When they came back it was time to GET DOWN TO BUSINESS... - [RKC Prep and the 10,000 Kettlebell Swing Challenge](https://giryagirl.com/rkcpreparation2/) - Though I think that the majority of the 10,000 kettlebell swings will happen for me at the RKC weekend, I'm still participating in Tim Shuman, RKCII's annual month-long 10,000 swing challenge. If you do the math, it works out to approx 238 swings per day. In 2 days I am 500 swings into it, so right on track so far! He says to pick a "prize" at the end of it, and I've chosen a Samovar - which is amusingly appropriate. - [RKC Orlando 2010 Recap Part One: Thursday Night](https://giryagirl.com/node-42/) - After getting settled in (and not having a confrontation with the VERY aggressive bell boys) at the Disney area, official hotel, I made sure to fire up my netbook to see about the wifi - little did I know that after Saturday I just wouldn't have it in me to type for a while. Then, of course it was time to listen to a short list of "motivating songs" which are probably not motivating to anyone but me, and will not be named here because you will have proof of my "total weirdo" status. - [What do you wish you'd brought, done, known etc, before the RKC Weekend???](https://giryagirl.com/2010-what-do-wish-you-brought-to-your-rkc-certification-workshop/) - Last night I tweeted, twittered, whatever you call it, a question to my fellow kettlebell maniac friends, a group which includes MANY people who are RKC certified. Since I've read a good deal about what people bring to the RKC, and what they think they need etc, I thought I'd ask: Hey RKCs! What do you wish you had known/done/brought with you to the #RKC certification weekend??? #kettlebell #certification - [RKC Orlando 2010 Recap Part Two: Friday part 1](https://giryagirl.com/2010-orlando-rkc-recap-part-2-friday-part-1/) - Friday morning began at a merciful 8:15am with many of us piling onto the shuttle bus to the Disney's ESPN Wide World of Sports complex. I just kept thinking... how my P.E. teachers from the past would really get a laugh out of ME doing something like this - I was never a "sports" person by any stretch of the imagination, and usually last to be picked for kick ball. Then there was the whole issue of the black socks thing... but that's another story... - [A mish-mash workout with a good friend](https://giryagirl.com/mishmashkettlebellworkout/) - A good friend of mine, and fellow kettlebell enthusiast joined me today for a lunchtime workout. She has taken a new job which requires a LOT of heavy lifting (of people) in a medical setting - and had missed some heavy kettlebell lifting, as well as some intense cardio. Here's what we did: Short-style "Das Kettle" 1 Get Up each side 10 2 hand swings 1 clean, 5 presses on the right side, 1 clean, 5 presses on the left side 1 clean, 5 front squats on the right side, 1 clean 5 front squats left side (or 10 goblet squats) 5 snatches each side Do this with your lightest bell, then move up, and up, then up again if you can. For example here's what we did: - [Can you find my RKC comments?](https://giryagirl.com/rkccomments/) - Dragon Door posted their recap of many of our comments and feedback about the RKC weekend experience - Can you find my comments? I'll give you a hint - there's a joke about something in the 1990s... And not to worry, I am still busy writing up the day by day recaps - the 2nd half of Friday is almost done!! - [RKC Orlando 2010 Recap Part Three: Friday part 2](https://giryagirl.com/rkcfriday2/) - After the snatch test, we took a short break (literally, breaks would be approx 10 minutes and DON'T even think about being late....) - [RKC Orlando 2010 Recap Part Four: Friday part 3](https://giryagirl.com/rkcrecap4/) - Following a short (strictly timed) 10 minute break we came back to our places on the unforgiving astroturf and got into 1 of 2 approved "learning positions" (yes, I know how this sounds, but there's a logic to it - neither of these put the body into flexion, and can help stretch in a gentle way, the one most of us chose had us on our bellies in something similar to a "cobra" pose in yoga, or the way you sometimes see children watch tv from the floor). For some of us, this unusual position was the cause of some discomfort. - [Down by Twos... a Kettlebell and Bodyweight Workout](https://giryagirl.com/down-by-twos-kettlebell-bodyweight-run-workout/) - This is another fun "benchmark" workout that definitely let us all know where we are with our conditioning. Amusingly, the Primal Move warm up, Convict Conditioning Trifecta, the sequence and then the Primal Move cool down took about 40 minutes. According to my Armour39, during that 40 minutes, 409 calories were destroyed. That wasn't the goal, but it does explain why I eat so much sometimes. Anyhow, here's what happened: Using Google Maps, I measured out a 30 yard straight run in our park, then grabbed a selection of kettlebells, so there'd be choices! - [A Great Excuse to Drag a Bunch of Things Out to the Park - Workout and Skill Practice](https://giryagirl.com/a-balance-challenge-kettlebell-bodyweight-slackline-workout-in-the-park/) - On somewhat of a lark it seemed like a fun idea to drag a variety of favorite "toys" out to the park today. A friend met me for this challenge and I also wanted to borrow her slackline. Because mine is SO stretchy I'd been having to hang it so high between trees that when I was jumping or falling off of it with the usual frequency it was starting to stress out my achilles tendon in that "this is why we STEP DOWN from high box jumps" way. And I'm not about to shred up my achilles tendon when I can just borrow (and my new one is arriving tomorrow) one that we can hang lower and avoid the repetitive potentially damaging landings. Also, over the past few months it's been a lot of fun to experiment with adding slackline into a workout given its VERY mental and neurologically challenging. In leu of a slackline, and/or if you're not yet at the point where you can walk the full length of one without an issue (normally) then it might be a good idea to choose something like a balance beam, or other safe/gentle balance challenge. If anything it's best to err on the side of "too easy" as this sort of thing can get surprisingly challenging depending on the rest of your circuit. After unloading the car and making a corner of the park look like it was the domain of very strong, very spoiled child, we began this version of our slackline workout experiment - [NewTree Pink Peppercorn Sexy 73 Percent Cocoa Belgian Chocolate Bar](https://giryagirl.com/newtree-pink-peppercorn-sexy-73-dark-chocolate/) - Don't think for a second when you open this chocolate bar that you're in for an ordinary experience. I opened the wrapper and was greeted with a VERY unfamilar smell... I smelled... PEPPER before I smelled dark chocolate. It was even ever so slightly off putting. It gave me pause... yes me - your intrepid food explorer! But I tasted it and WOW! This is a super unique and fantastic chocolate bar. - [Simple Workout With Classic Kettlebell Moves](https://giryagirl.com/simple-kettlebell-classic-moves-workout-snatching-get-ups/) - Sometimes it's a very good thing to keep it simple, and often with kettlebells and bodyweight you'll notice that there's a great power in keeping things simple. The same is overwhelmingly true as described by Marty Gallagher in his most recent post on barbell training over at the IronBible.DragonDoor.com blog. And while I don't personally do a whole heck of a lot of barbell training, Marty's barebones simple approach is one to understand, acknowledge, and implement--regardless your prefered fitness tools. That being said, on any given day if you just don't know what to do with yourself workout wise (and that shouldn't really happen because I hope you're following a coach or program, but the "real world" is in effect...), a good solution is to revisit our old favorites the swing and the get-up. The following variation on that theme uses the RKC 5 minute snatch test (I like to do it from time to time and make sure I'm continuing to maintain/progress my conditionioning). For the details of the 5 minute test, and the complete testing requirements of the new upgraded RKC, please click here... I'm tired of seeing people debate the requirements online when they can just GO TO THE SOURCE on DragonDoor.com and read the most current, updated facts. Sure, that's not a dramatic solution, but it sure saves time and frustration. I don't have time for needless arguments and neither do you! :) Here's what we did for a simple but interesting workout: - [Inspiring Articles and Interviews, and an Easy Salad Idea](https://giryagirl.com/inspiring-article-tai-chi-kettlebells-interviews-raw-food-kale-salad-idea/) - First off, if you haven't already read this really great experience article about kettlebells and tai chi, please do! And while you might think the info doesn't apply to you, think again. Allison's experience is by no means isolated. As someone 50+, she was able to regain a lot of health and vitality from her kettlebell practice and enjoy her passion for taiji all the more. Check out Allison's article on Dragon Door by clicking here. Regardless what you're into, you want to be able to enjoy it for your whole life -- if that's a sport, hobby, etc. Smart training with kettlebells can make that happen. - [Curating Reality for Happiness and Hyperproductivity](https://giryagirl.com/curating-reality-for-happiness-and-hyperproductivity/) - The absolute beginning of the biggest improvements in my adult life came when I started imagining not just what would be "good enough" but what would be "ideal". Thing is, you can always scale back from the ideal, or work up to the ideal--but the act of thinking of the ideal at all can help (at least it helped me) remove some self-imposed barriers I had no idea even existed! I was "driving with the parking brake on" so to speak. And I think this is in some degree human nature, especially in "these trying economic times" etc. But let's not limit ourselves... The key to this exercise is - [Under Armour's Armour39 Performance Heart Rate Monitor](https://giryagirl.com/under-armour-armour39-performance-heart-rate-monitor-product-review/) - The following post is sponsored by FitFluential LLC on behalf of Under Armour. Must confess, before using Under Armour's Armour39 I have had a somewhat negative attitude towards the usefulness/relevancy of heart rate monitors in my own training. Part of this was due to past experience with bulky plastic HRM straps collecting sweat across my ribs and only providing very boring data like realtime HRM (not saved) and maybe average HRM over a period of time if I was lucky. In other words, the data was not useful enough to me to warrant wearing a clunky uncomfortable sensor band. The first thing I noticed about the Under Armour Armour39 was the unusually soft and flexible band. The only hard plastic part is the very center which houses the removeable Bluetooth enabled Armour39 module. During several of my workouts I forgot it was even there. I was slightly annoyed to find out that the Armour39 was not going to work on my iPhone 4 and that it needs at least an iPhone 4s for the right kind of Bluetooth. Before using this product review as a "great!" excuse to upgrade my phone, I decided to try it on my iPad 3 aka "The New iPad" and found that it worked fantastically. I also enjoyed the larger iPad readout. My iPad spends some of its time in a specialty clamp-mount on my desk, so when I work out at home I can see exactly what's going on from nearly any angle in the room. This proved to be very interesting and entertaining during my at home workouts. The large iPad display was also very amusing for my workout partner when I brought it to one of our infamous "go all out" workouts. She felt vindicated to see I was being challenged as much as she was! Three Views of Workout Summary from the Under Armour Armour39 App (click to see larger versions of each) - [33 Degrees of Happy Birthday - a Kettlebell and Bodyweight Workout](https://giryagirl.com/33-degrees-of-happy-birthday-kettlebell-battling-rope-workout/) - It's always a lot of fun to make up a little birthday themed workout for members of my kettlebell small group classes. Yesterday was no exception - though odd numbered ages are always an interesting challenge. The participants in yesterday's advanced class were told to get 2 kettlebells - one on the heavy side (for 2 hand swings, the ladies chose 20kg and 24kg—told you this was an advanced class...), and one on the light side (able to press continually for moderate reps). Since everyone loves Primal Move, we used it as our warm up, and a few extras to get us going. Then it was time to get it done! First Circuit: - [Sign Up for Our Newsletter - Get TWO Free eBooks!!!!!](https://giryagirl.com/newsletter-subscriptions/) - #af-form-1812041272 .af-body .af-textWrap{width:98%;display:block;float:none;} #af-form-1812041272 .af-body .privacyPolicy{color:#000000;font-size:11px;font-family:Verdana, sans-serif;} #af-form-1812041272 .af-body a{color:#094C80;text-decoration:underline;font-style:normal;font-weight:normal;} #af-form-1812041272 .af-body input.text, #af-form-1812041272 .af-body textarea{background-color:#FFFFFF;border-color:#919191;border-width:1px;border-style:solid;color:#000000;text-decoration:none;font-style:normal;font-weight:normal;font-size:12px;font-family:Verdana, sans-serif;} - [Another Workout Inspired by Code Name: Indestructible...](https://giryagirl.com/a-warm-workout-inspired-by-code-name-indestructible/) - In Code Name: Indestructible, one of the cool workouts that Mike created and included has a really neat rhythm to it -- Admittedly, I've been making a whole lot of little workout variations with this same pattern *click here for another*. I've even made a little set of them for a distance client looking for some "metcon" style fun. If you're short on time, equipment, and attention-span these can be especially useful. As always, great form or you're done. As Mercedes Benz says, "The best or nothing" (useful phrase for cleaning out closets as well). The same thing applies as I say AMRASP (as many rounds as sanely possible). Keep it safe people, injuries are things to be avoided! - [Upcoming Progressive Calisthenics Certification (PCC) Workshops, Carry Over and Putting the "FUN" in Functional](https://giryagirl.com/come-train-with-me-at-the-pcc-tree-climbing-video-podcast-opinions/) - First of all, I'm really pleased to announce that I'll be helping Al and Danny Kavadlo at two upcoming PCC Workshops! One in April in Minneapolis, MN (there's still time for you to register... don't miss it!) and the other in one of my favorite cities in the world, NYC! While a sizeable discount still is in effect for the NYC one, there's a limited number of spots available (even though the workshop isn't until June!) so I'd suggest that if you're interested in going, you should try to sign up asap. Below are direct links to the workshop details/registration pages: Progressive Calisthenics Certification, MN (April) Progressive Calisthenics Certification NYC (June) It's an absolute joy to help Al and Danny out at these workshops, their enthusiasm is infectious and there's always some new little game-changers I pick up from them whenever we're in the same general area. At some point about 30 seconds into the first day of the workshop, the mind-meld happens and you'll see amusing things start to happen like Al explaining something, while Danny and I demonstrate it from 2 different angles, or from 2 different difficulties. Many times we don't rehearse that beforehand, a - [Some Very Inspirational Reading, and Do You Want a Podcast?](https://giryagirl.com/more-inspirational-motivational-reading-for-you-and-how-do-you-like-podcasts/) - It's no secret that the Sweden PCC this past year was a wonderful success. One of the very big reasons that was the case was the fantastic participants. Malin Kirjonen was definitely a standout and she was a total blast to talk to. I think she was born having adventures and travelling around the world. At a young age she started her career as a trainer by leading a fitness boxing class at just age 16! THEN you'll have to read the rest of the interview to hear how she fought her way to a national boxing title in Australia while she was there learning more about health and fitness. Malin is one of those amazing go-getter women who really go after their dreams, and her story is far from over. So it's a very good idea to get caught up on what's already happened! Controversial but undeniably relevant, Marty Gallagher has been stirring up debate (and emotions) with his Iron Bible Blog. Warning, occasionally the language gets PG-13 in places. However his most recent post is absolutely one of my all time favorites. If you're looking for a serious reality check and how to work past some workout (or life) hangups... then absolutely read his most recent post, How to Dissolve the "Little Man Inside Your Head" Don't be scared off by the title, this gets very interesting. - [Sunday Night Practice Variation on Program Minimum Plus](https://giryagirl.com/sunday-night-kettlebell-bodyweight-practice-workout/) - It's Sunday night and I have spent a good part of this weekend doing (other people's) website work, reading, fielding an unbelievable number of text messages on a variety of subjects, chasing down FedEx, and honestly reviewing a WHOLE LOT of Beyond Organic goodies. Add to that feeling insanely jealous of my friends attending the Marketing Mastermind Intensive out in San Diego... so feeling a bit restless... plus having a bit of a stiff neck from sleeping weird on an old pillow... blah blah blah blah. It was time to do something about all of that. - [Active Rest Can Be a LOT of Fun!](https://giryagirl.com/active-rest-ideal-weather-walking-and-slackline-fun/) - Dear Northern Friends, Sorry to gloat about the good weather we are having this weekend, but it was so nice outside today that a friend and I decided to walk to a nearby park and set up our slacklines. The very cool thing was also realizing that the next time, we could pick up picnic items on the way and really turn it into a day long outdoor fun time. Can't complain about how it turned out though, and because I remembered that there were 2 additional pedestrian entry points to the park, the walk there was even more fun. Walking through nature trails to reach slackline-friendly areas was a LOT than just streets and sidewalks... - [Cold Remedies.... or Leveraging a Cold as an Excuse to Do Strange Things](https://giryagirl.com/weird-cold-remedies/) - Managed to catch a real heck of a cold, which doesn't happen often at all. This is one of those that makes me thankful to be working from home anyway this week. BUT, it's also a really good excuse to concoct things, and well I've always been a fan of that. Of course I've already used the cold as an excuse to visit The Salt Room again (click here for a past blog post about that) where I very unceremoniously half-awake-half-asleep feverdreamed some universally motivational ideas better suited to someone with much MUCH more personal charisma. This did also seem to have a great effect on my general breathing too... - [Al Kavadlo Has a Brand New Book Out!](https://giryagirl.com/preliminary-review-of-al-kavadlo-stretching-your-boundaries/) - Congratulations to Al Kavadlo, releasing another book, this one focused on what is often (and especially in my case) the missing puzzle piece in strength work... stretching. Because I am a voracious and often insatiable reader (because I like physical books, my collection is daunting) I have read Stretching Your Boundaries in its entirety! Pending putting up an "official" review up on Dragon Door, I wanted to let you in on some of my opinions right here. Due to some odd and awkward past experiences related to yoga and how it is promoted to women here in the states, I am going to confess to you that I've not always had the best attitude towards it. And while much of my own physical practice has included forms of mobility and movement very closely related to yoga, its often taken on terminology more related to athletic strength or martial arts. I think of myself as having just enough flexibility, but in constant need of improvement. - [DVRT with Josh Henkin, Website Direction, a Little Challenge...](https://giryagirl.com/recent-dvrt-workshop-website-direction-small-fitness-challenge/) - It's been a whirl-wind lately... After learning more about Josh Henkin's DVRT system and Ultimate Sandbag during a recent photoshoot (Josh's DVRT book will be published by Dragon Door in April) I was intrigued to say the very least. So this past weekend I braved the cold of NYC to attend the DVRT level 1 and 2 workshops right in the heart of Manhattan. What a great trip! I'll be doing a full write up of both days shortly, but wanted to let you know what's on the way. - [Epic Grass Fed Beef Habanero Cherry Bar](https://giryagirl.com/epic-grass-fed-beef-habanero-cherry-protein-bar-product-review/) - It's a wonderful thing to find a protein snack that isn't somehow chocolate covered or some freaky sweet flavor... Really pleased with the bars I've found from Epic, and the fact that this is made from actual factual grass fed beef. And while it made me a little thirsty (a little bit salty), I really enjoyed the complex flavor - smokey, tangy (from the cherries which are NOT sweet), with more than just a hint of habanero heat (but too much—its still very accessible) and with a nice crunch from walnuts. Unlike some jerky, it's soft and easy to eat, though occasionally a little crumbly (and you don't want to miss any of those crumbs,so I've been eating them over a plate.) - [Epic Turkey Almond Cranberry Bar](https://giryagirl.com/epic-turkey-almond-cranberry-protein-bar-product-review/) - After having seen friends online talk about these bars, when I saw a couple of them at Whole Foods I just HAD to try them. More reviews coming as I eat them, but I am very happy to report this first bar, the Turkey Almond Cranberry bar from Epic was delicious! - [Product Review: Triton Nutrition Vital Vegan Protein - Vanilla](https://giryagirl.com/product-review-trition-nutrition-vital-vegan-protein-vanilla/) - As many of you know, I'm more of a food person than a supplements person. However, the convenience of making the occasional shake as a snack or quick breakfast cannot be denied. Of course, what the shake is made from is of the utmost importance. Recently in San Diego, I met one of the heads of the new company, Triton Nutrition, he was attending (and excelling greatly at) the RKC Workshop. Upon later investigation I found out that the other head of Triton is an RKC (now RKC2 ) as well as a PharmD. All the items sold by Triton are pharmacutical grade, btw. So here's more about the protein powder that picky me will not only happily ingest, but occasionally crave... - [Bodyweight Training with Dragon Door and Friends - a handy reference](https://giryagirl.com/bodyweight-with-dragon-door/) - FYI - here's some of the info about the bodyweight exercise workshop - there will be more journal entries about this very soon: https://www.giryagirl.com/Bodyweight-Workshop-Experience If you're wanting to "play along at home" check out: The Naked Warrior - DVD also available Convict Conditioning Convict Conditioning 2 - [Tonic Scene Raw Organic Vegan Dark Chocolate Sweetened with Coconut Nectar 70% Cacao](https://giryagirl.com/tonic-scene-raw-chocolate-coconut-nectar-review/) - I picked up this delicious little bar when I was visiting the San Diego area, it's only 1 ounce, but wow was it GOOD! Ingredients consist of only: cacao butter, cacao powder, and coconut nectar and is gluten free. Really nice uncomplicated and pure chocolate flavor, for a slightly daunting price... small size does help for people who are still struggling with self-control issues :) Coconut Nectar Sweetened Chocolate - [What Do You Mean, You 'Accidentally' Walked 11 Miles?](https://giryagirl.com/an-11-mile-fitness-and-foodie-walk-orlando-urban-trail-dinky-line/) - Original title of this blog post was The Importance of Play and Exploration in Fitness--Even for Grownups, but I though that sounded too academic, especially since I wasn't going to throw around any stats. When most people think about fitness, images of gym environments and machines may pop into their heads, or maybe P.E. class, or maybe even weight loss advertisements. Lately there's been more talk about fitness as a means to being able to enjoy life more fully, especially for those of us who are not exactly 20 anymore. Maintaining and increasing our fitness levels will help us enjoy life in and out of the "gym" that much more. Last Sunday I donned the SPF70 and joined a friend for what ended up being a fairly long walk. We wanted to explore the Orlando Urban Trail, something that had slightly hinted at its own existence with little signs on a short stretch of 17-92 near the Art and Science centers. "Greater Orlando" isn't necessarily the most "walking friendly" place... so the idea of being able to stroll to fun destinations along a decent path was definitely worth checking out. Fortunately, the Orlando Urban Trail is really nice and seems to stay in safe, interesting parts of town that I enjoy... Added bonus, many of these places seem to have limited parking, so between that and the fact that it kept me from buying extraneous stuff and/or groceries, I may have actually ended up saving money. As some people already know, "walking around and checking things out" is a favorite activity of mine, and one of the reasons that I like large metro areas all over the world, especially foodie-inclined areas. This was when I realized that Winter Park / Ivanhoe had some further potential. Besides everyone knows that parking on Ivanhoe can sometimes be a drag, arriving on foot would feel vaguely victorious. - [In Defense of Very Heavy Kettlebells... and Why I Love Having Them Around...](https://giryagirl.com/why-to-swing-very-heavy-kettlebells/) - While very heavy swings are certainly not recommended for beginners, intermediate to advanced kettlebell maniacs might want to consider the challenge. For one it can be both a serious ego check (at first) and a real ego builder (a little later). And ladies, do NOT shy away from heavy when you're ready... short sets of heavy swings make for some glorious glutes, and bring power to all your other lifts, sports, and life in general. The gluteus maximus is named that for a reason... might as well put it to work! :) Keep Reading for a list of tips for very heavy swings...... - [A Profound Story of Transformation with Kettlebells](https://giryagirl.com/thoughts-on-susan-sloan-interview-weight-loss-transformation-with-kettlebells/) - Recently 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. - [The Great Outdoors... A Stacking Workout Circuit](https://giryagirl.com/outdoors-kettlebell-bodyweight-uphill-downhill-workout/) - Should issue a warning to my friends/workout partners and small group whenever I start reading about things like SEALFIT or am in the early chapters of Lone Survivor and learning all about what those guys go through in Indoc and BUD/S etc. It warps my own sensibility in terms of "difficulty" when I push myself through a challenge. Now, there's this terrible little voice in the back of my head saying stuff like "Tired? Seriously? You're not getting sprayed with water or covered in sand! This is NOTHING!" While it's definitely not NOTHING, and our intermediate/advanced circuits are nothing to sneeze at, it's a good reality check too. A recalibration of self-awareness, some serious inspiration, and hopefully a little bit of leveling up. Similarly it's fun to look back both as an enthusiast and as an instructor to think about how much more I can do and teach now as opposed to just a few years ago. - [Some Big Lessons From a Smaller Workshop--Hanging with Zach Even Esh in NJ](https://giryagirl.com/tips-from-zach-even-esh-workshop-workouts-sandbags-variety/) - 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. - [The World is Watching You](https://giryagirl.com/the-world-is-watching-and-needs-your-leadership-and-example/) - Maybe you're a fitness instructor, maybe you participate in recreational sports, or maybe you're simply taking an active role in your own health and fitness. This makes you fairly unique these days, and most likely that will make you stand out within a given peer group. Interestingly, many times the people who are just starting to make healthy changes to their lives are under the most scrutiny, and can be the most vulnerable. Especially if they happen upon a few insecure folks who are uncomfortable with these changes. Not sure what exactly triggered it, but the other night on Twitter, I felt the need to say this: Don't let YOUR dreams be limited by the limited imaginations (and unsolicited advice) of others.... — GiryaGirl (@GiryaGirl) February 4, 2014 Personally, I can think of several times where I didn't take action (but should have) because my confidence was dampened by an off hand "helpful" comment from a friend who theoretically meant well, but who ultimately discouraged me. Don't let that happen to you, and don't let that happen to those around you who may be just starting on their path to a healthier lifestyle. - [We *Can* Stand the Heat.... Kettlebell and Bodyweight Workout](https://giryagirl.com/we-can-stand-the-heat-in-this-kitchen-kettlebell-bodyweight-workout/) - It's been a crazy few weeks... full tilt. If you noticed for a while there I was kind of collecting selfies with people you may know from the underground strength and conditioning world... then I came back home and hit the writing-ground-running so hard that one of my neighbors actually said, "Oh you're still here!? Good!! I thought you moved away!" Oops. In reality, I had changed up the schedule a little bit and hadn't seen her and her dog as much because of it, but still yes. VERY full tilt over here, and soon there will be a whole lot to show for it. YAY Pistols! (with 10lb Hyperwear weight vest) In the mean time, even though I'd been exercise snacking with some skill work, a near-max of 12 dead hang, no thumbs pull-up reps (staying on the bar the whole time... shouldn't have to specify that, but in this internet age you know how that goes. For reference my all time PR for that is 13-14 reps and I plan to exceed that shortly), and various other fun things (playing with the Neuro-Grips in an attempt to nail down an L-sit with them). BUT... given a brain-heavy week and a new battery in my Under Armour Armour39 HRM, it was time to burn off some cobwebs and tear it up a bit. - [The "Check In" Kettlebell and Bodyweight Workout... and an Introduction to Hylete!](https://giryagirl.com/benchmark-workout-kettlebell-bodyweight-hylete-unpacking-video/) - It was time for a benchmark workout yet again. Small group had been working very hard over the past few weeks. We've been working out indoors in airconditioned comfort these days and the concern was raised that maybe we were losing our edge. I am proud to say that we most certainly aren't. But now we know that the extreme sweat earned is actually earned... - [What I'm Reading Updates, Conferences, Masterminds, Meeting Authors, Building a Team and More](https://giryagirl.com/what-im-reading-updates-conferences-masterminds-meeting-authors-building-a-team/) - It seemed appropriate to write a *Deluxe Version* of the what "I'm reading section" this time. And not just because I've been lagging on updating it. Apologies are certainly in order since I have missed several months and of course have kept reading during those times. Since I also moved to the next town over, I have all - [In Case You Missed It! DragonDoor.tv](https://giryagirl.com/in-case-you-missed-it-dragondoor-tv/) - The new episode of DragonDoor.tv includes a video clip of me assembling Girya Girl Style Bacon Cheeseburger as the Dragon Dish! Enjoy the whole program though - DragonDoor.tv is always informative and entertaining. I met the host of the show,Amanda Salas, on the shuttle bus to the Orlando RKC site back in October. We had too much fun twittering back and forth and being silly - she's awesome! - [Hawaii, Motivation, Priorities, American Ninja Warrior... [with videos]](https://giryagirl.com/hawaii-adventure-american-ninja-warrior-audition-invite/) - Hawaii Adventure, or how I ended up doing pull ups right next to the Pacific Ocean... Those of you on Instagram already know some of what's in this post, but I wanted to kind of fill in the details here and there. In recent years I've gotten into a travel habit, so much so that if I have to stick around in one place too long I get a little annoyed. Granted the constant need of my neighborhood to use leaf blowers and other noisy lawn equipment EVERY morning as soon as legally possible (7AM by city ordinance, which means they crank up full volume at about 7:01AM... I know because I looked) may contribute to this fact. There are many plus sides to Florida, particularly my specific location, but it also drives me nuts sometimes and I like to get outta here. In fact, I'll pretty much fly out at the drop of a hat. We'll chalk it up to strange (misplaced?) priorities, but I won't pretend to be normal, no one is that easily fooled. In the usual fashion, everything likes to happen at once, so right after I booked a crazy whirl-wind trip to Hawaii (mostly to retain Delta Medallion status for 2015), I got a message from someone in casting for American Ninja Warrior?!?! I arranged a call with him the night before my flight out (had to get up at 4AM the next day...) to hear the details. It was fun to even think about. I used to watch the Japanese version of the show on occasion and of course had seen the recent video of Kacy just absolutely obliterating the obstacle course! In fact, it seems that Kacy and her resulting popularity and serious inspiration had encouraged ANW to reach out and encourage more women to audition. - [Stress Destroyer Workout for Kettlebell and Pull Up Bar](https://giryagirl.com/stress-destroyer-kettlebell-workout-strength-and-cardio/) - It'd been a "Monday" for sure, and a friend of mine was definitely up for a challenge so we headed out to the park a good bit later than originally intended, but that's ok. I'm not opposed to occasionally (or somewhat often) working out somewhat late at night. Hince the silly owl graphic there on the left. This workout was heavily influenced and inspired by Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning... there was a fair amount of modifcation, but I've found that the structure of his workouts and what I'm aiming for are often very wonderfully aligned. Besides, if you're in a situation where you don't want to (or can't) purchase much or any fitness equipment, then Zach's book is for you. There's a whole chapter on training with ROCKS for goodness sake (I love training with weird stuff like that... and rock stacking is also fun too... but that's for another blog post). That being said it was the kind of night to go tear it up in the park a little bit, and I wanted to work on some specific things too... which will be pretty obvious below: - [Some Real Health and Fitness Game Changers From Recent Interviews and More of My Backstory](https://giryagirl.com/game-changers-life-changers-from-recent-kettlebell-and-calisthenics-instructor-interviews/) - I recently interviewed Errick McAdams for DragonDoor.com - working on these interviews is one of my absolute favorite "tasks". Getting to know and share these success stories is incredibly rewarding, and I always look forward to learning more about other people drawn to the HKC, RKC and PCC. The stories are varied as everyone starts from a different point -- some have always been athletic and played team sports in high school and/or college, others like Maggie Fazeli Fard, the Senior Fitness Editor of Experience Life Magazine discovered their athleticism as an adult. Not many of you know this, but I really began fitness in earnest at about age 30. While I'd been very aware of gyms, and had lifted weights (freeweights and machines) at Gold's all summer every summer home from college starting in 1996, before trying all manner of "womens workouts" most of which were based on the bodybuilding model we had back then. They worked to a point... and I probably didn't know what I was doing much either... But I wasn't getting the "shape I wanted" at the time. And well, unless it was summer and too hot to be outside, I must admit I was bored. So, I tried other things for several years with limited success. (Some of which--bellydancing--would make for some amusing "throwback Thursday" material for sure.) - [A Benchmark Workout for Kettlebell, Ultimate Sandbag, and Track](https://giryagirl.com/benchmark-workout-kettlebell-ultimate-sandbag-running-track/) - For whatever reason--even though much like RKC Team leader Paul Britt, I do not like running at all--I am sometimes compelled to work a lap around the track into the occasional workout. It's a funny thing, for all of my not liking to run and for a perceived "weak point" in terms of certain types of endurance, I've been told that I'm fairly fast for surprising distances. Personal theory: the faster I go for longer the sooner the running part is over. For fun last week I headed out to a local track with a 14kg kettlebell and the smaller of the two Ultimate Sandbags that I have (Power and Strength). Yes, the Power Ultimate Sandbag I have is pink, and yes that is kind of hilarious (it was a gracious gift and amusingly I've found it has some surprising benefits). One of the funny, unexpected things about it is that it seems to kind of draw people to it, I'm not sure if it's the color, or the shininess of the bag, or the combination of those two things... the other thing is, even though the shiny surface does seem to like to "grab" black bits off of a kettlebell (you might see that in the video a little) it has been very easy to clean. After giving it a wipe with a gentle soap/water rag, and not seeing the bits disappear, I took a TINY amount of Goo Gone on a soft sponge and it came right off. I rinsed that off too, just in case. Despite it's not-so-tough looking color, this bag is extremely tough and built for the job. The Power size bag is really good for learning moves before adding additional load/instability and/or when doing a more enduro-madness workout like this one. I really am enjoying rotational lunges, they're a coordination challenge and add a different dimension to this combination. - [Let's Heat Up the Gym! (a Kettlebell Workout)](https://giryagirl.com/lets-heat-up-the-gym-kettlebell-workout-endurance-stamina-intense/) - Recently one of the most faithful attendees of our small group requested to work on stamina... Not a problem! Also, for Florida, since it dipped under 50 degrees (Fahrenheit) that meant everyone was running around freezing, or were gleefully wearing any and all of the "cold weather clothes" that they never get to wear. Seriously, you would have thought a bizzard was on the way, or that the ski lodge was next door. I understand though, unless Floridians travel at all during the winter, we don't get to wear any cold weather things. I'm sure people with fireplaces are hastily firing them up... A much more sane approach would be to check out the workout(s) below. This certainly raised the temperatures across the board: We warmed up with Primal Move then timed how long it took to complete 100 kettlebell swings (participants chose their kettlebells - both chose a moderate weight). I am proud to say that everyone was able to do it in a single set, which is always nice to see. It also means that next time they'll want to choose something maybe a little heavier? :) HAHA. Now for the circuit -- 5 toasty rounds of: - [Revisiting a Kettlebell and Bodyweight workout: Intermediate-Advanced level AND what's inside a Skulpt AIM!](https://giryagirl.com/revisiting-a-kettlebell-and-bodyweight-workout-intermediate-advanced-level-and-whats-inside-a-skulpt-aim/) - It happened again - I wrote a workout for an advanced/intermediate-advanced client then really really wanted to do a version of it myself. Upped the weights here and there, but kept the rep ranges pretty much the same. Slight modification to work around the old school Pavel pull-up program I dusted off for the season (more about that in a few more weeks time when I will have news to report.) Before beginning the actual workout, I did an abbreviated set of joint mobility exercises before beginning the assigned sets of pull-ups for the day (which were alternated with small chores) That particular day's assignment was 9,8,7,7,6 dead hang pull-ups, "tactical" grip of course (no thumbs) and on the Dragon Door pull-up bar with its gnarly thick bar. Humbling if you've got smaller hands. - [Kettlebell Circuit Workout - Kinda Oldschool Style](https://giryagirl.com/triple-circuit-kettlebell-workout-for-timed-sets/) - This past Thursday we revisted a new version of an older workout on this site. In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc. Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of GiryaGirl.com ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak. Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets. How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group. This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored). This workout does well with 2 kettlebells, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and goblet squats... - [A Sunday Funday Workout Outdoors with Kettlebells, Ultimate Sandbags, and a NEW? Ab exercise (with Video)](https://giryagirl.com/advanced-sunday-workout-with-rkc-test-ultimate-sandbag-new-ab-exercise/) - After doing a whole lot of computer-based work this past weekend, on it was time to catch up with a little Sunday Funday type workout. It was going to be fairly advanced, but that's not a bad thing... After a Primal Move warmup we got right into it by setting a timer for 5 minutes and grabbing the appropriate kettlebell for the RKC kettlebell snatch test-- 100 snatches in 5 minutes... check out the particulars for the updated RKC testing requirements. It's fun to remember years ago being really nervous about the test, and thinking about how much steady progress I've made since then, even when I weighed into the smallest class, I would completely stress out about the test using the 12kg. That's not to say that the test is not formidable in any way, because it is... a hand switch could go wrong, or nerves could get you, it's always best to be prepared, and not to underestimate it, but it no longer freaks me out like it used to. It's also good to know that I can do it with the correct kettlebell for my weight class now (14kg) as essentially an--admittedly intense--"warm up". Following that exercise in sweat (this is Florida after all) we got out the Ultimate Sandbags and worked through some basics with the somewhat light "Power" bags to get in the right frame of mind: - [Dragon Door TV features video highlights from the Orlando RKC!](https://giryagirl.com/dragon-door-tv-features-video-highlights-from-the-orlando-rkc/) - Look for me at 0:36 doing one handed swings! - [My Not-So-Secret Secret Workout Protocol...](https://giryagirl.com/not-so-secret-secret-workout-protocol/) - Not always a big fan of crowds, so when my neighborhood gets overrun with partiers I usually end up hunkering down and getting a lot of work done. The cost of this is at some point I need to really jump around and burn off some extra energy. Since I’ve been developing recipes I wanted to work up a good appetite to try them too. This past week I had the opportunity to teach a very cool lady (out of town) how to use the DVRT system and Ultimate Sandbags, and of course this got me even more excited about them in the process. I could tell she would have REALLY liked to have bought one or both of them from me that day, but NOPE MINE MINE MINE!!! Besides, they’re both set up for “learning” right now, being not-so-sloshily filled with (glorious smelling) Thai jasmine rice (it was on sale in 50lb bags…). Readers of this blog probably already figured out I don’t eat much (if any) grain, but I will admit to the occasional sushi rice and if it’s been a particularly crazy day (or a workshop) I will eat at least half of whatever Thai jasmine rice is brave enough to sit on a plate with meat and veggies. It’s mainly the smell though. - [Advanced Partner Workout - It's Also Scaleable!](https://giryagirl.com/advanced-partner-workout-and-circuit/) - Admittedly, this advanced partner workout borders on just a little bit silly, but it is also a whole heck of a lot of fun. It works well for people who are fairly close in athletic abilities, but it is super easy to adapt it for very advanced or intermediate partner possibilities. Also, there's a somewhat excessive amount of cool fitness toys in this one, and that's mainly due to a "just because we can" situation -- all in a blissful airconditioned space with multiple pull up stations etc. (Granted if you had seen us after this workout you might have thought we had been outside in the 90 degree heat with 100% humidity...) - [Pushmi-Pullyu Workout for Kettlebells and Bodyweight Exercises](https://giryagirl.com/pushmi-pullyu-kettlebell-bodyweight-advanced-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 - [Strategy Wednesday: A Visit to the Floatation Tanks...](https://giryagirl.com/strategy-wednesday-floatation-isolation-tank-experience/) - [Warning, this is not a normal post about exercise or food. It gets a little weird and silly in places, so if you don't feel like reading it, no hard feelings, there will be more talk about exercise and food coming later in the week.] Whenever possible, I try to take at least a small part of each Wednesday (at least an hour, hopefully much more) for redirection, goal setting, strategy, assessment, and if at all possible some form of relaxation/reflection. Sometimes, if things are not too hectic (and that's cause enough for reflection...) I'll even take the whole day. - [The Scorcher: a Kettlebell and Bodyweight Workout](https://giryagirl.com/scorcher-workout-kettlebell-bodyweight-intense-advanced-intermediate/) - For whatever reason it seemed like we all had a bit of extra energy to burn off this week, so I planned a real fun one. Part challenge, part skills, part mobility, with a little extra dose of extreme cardio (it is if the kettlebell swings are heavy enough). I am super proud to report that my little band of kettlebell buddies are so advanced at this point that everyone who showed up on Tuesday did their heavy swings with the 32kg. And we ONLY do legit swings on my watch, so the amount of sheer power generated by this small training group is very off the charts. - [Oven Roasted Radishes](https://giryagirl.com/savory-juicy-delicious-roast-radishes/) - What a delicious surprise - oven roasting with just simple olive oil, sea salt and black pepper takes radishes from salad garnish and transforms them into a succulent side dish! - [Nutritionally Dense Salmon Cheese Dip / Fresh Veggie Stuffing](https://giryagirl.com/nutritionally-dense-salmon-cheese-dip-fresh-veggie-stuffing/) - After falling into a canned salmon wormhole the other night, I found a video describing a similar recipe that I wanted to adapt for simplicity. Must admit, I mixed up a batch and have been eating it basically all day with super thinly sliced seedless cucumber "chips" (I serve them with hummus too sometimes) cut with a mandolin. I'm also considering stuffing jalapeno and mini sweet peppers with this dip next time. It would also be great with celery sticks too. - [Clutch Flag Mini Tutorial and Video!](https://giryagirl.com/how-to-do-a-clutch-flag-tutorial-and-video-convict-conditioning-volume-2/) - Recently, a friend of mine asked about the grip for the clutch flag. Given that this interesting move is one of my favorites to coach, and one of the most difficult to describe in just words (typing or even on the phone!) it seemed like a good idea to make a video. But before we get to that, I wanted to mention a little bit of backstory. Quite a while ago, even before the PCC Workshops came into being, I had picked up Convict Conditioning Volume 2, a sometimes misunderstood book. The following is the main source of confusion (at least the one that people most often express when asking me about CC2) and my hopefully helpful opinionated answer: - [Ask GiryaGirl: Why Am I Sliding With Aussie Pull-Ups? Why Are All Your Product Reviews Positive?](https://giryagirl.com/ask-giryagirl-why-am-i-sliding-with-aussie-pull-ups-why-are-all-your-product-reviews-positive/) - Q: Help! My feet keep sliding when I perform Aussie Pull Ups and I need to practice them because I'm planning to attend the PCC and they are a required part of the women's test!!! A: Hurrah!!!! I am so glad you are coming to the PCC, and that you are asking me about the women's Century Test. So far the ladies have been a little under-represented at the PCC and I'm on a personal mission to change that. I mean.... not going to complain, it's really nice to be in a room full of cool, super fit men, but ladies it's time to step up! Absolutely PROMISE that we aren't doing 3,023,043 muscle ups over the weekend and of the three PCC Workshops where I've instructed, everyone seems to finds several exercises that they really do very well, and refine further. - [Chinese Style Cabbage Wraps](https://giryagirl.com/chinese-style-pork-cabbage-wraps/) - A regular favorite and easy weekday dinner - plenty of options too. - [Chai Tea with Coconut Milk](https://giryagirl.com/coconutchaitea/) - Love chai tea? Avoiding dairy for whatever reason? Not avoiding dairy but out of local raw milk? Want to try something different? Its all good! - [Chocolate-y Pecan Date Coconut Treats](https://giryagirl.com/chocolateypecandatecoconuttreats/) - Amazingly tempting treat that will keep you going under extreme circumstances (like the RKC Certification Workshop). These can also help you make friends if you share them. - [Hardstyle fruitcake?!!??!??!!??!!?](https://giryagirl.com/hardstyle-fruitcake/) - Might've invented "hardstyle fruitcake" and while that sounds like a contradiction in terms you'll soon understand... This fruitcake makes minimal use of kitchen contraptions. Instead it requires you to rely on the strength and tenacity of your hands, a heavy chef knife, a fork, and a wire whisk. Were you to get lost in the wilderness but had some of these little fruitcakes, you'd probably be ok for a while. This might be one of the most macho fruitcake recipes you've ever seen. I really should have smashed some of the ingredients with a rock instead of cutting them. - [Chia Pudding Parfaits from Sharon Shiner, HKC](https://giryagirl.com/sharon-shiner-chia-pudding/) - A surprisingly easy but delicious treat loaded with nutrition! - [Blue Bentley Bites](https://giryagirl.com/blue-bentley-bites/) - I popped a few of these into my mouth before someone handed me the "keys" to a 2012 Bentley Mulsanne - I consider these stuffed mushrooms to be good luck of the highest order. Besides there's only 3 ingredients... - [Paleo Fridge Fudge for Adults Only](https://giryagirl.com/paleo-fridge-fudge-for-adults-only/) - An R rated (adult situations involving ingesting espresso grounds and ghost pepper sea salt) version of a G rated Paleo Fudge recipe. - [Probiotic Grain Free Gluten Free Coconut Flour Pancakes](https://giryagirl.com/probiotic-grain-free-gluten-free-coconut-flour-pancakes/) - In a somewhat Frankenstein way, I combined the Coconut Pancake recipe from the Primal Blueprint cookbook (highly recommended) with the ideas from the Probiotic Pancakes from the Beyond Organic magazine. This is quite possibly the healthiest pancake recipe that I know of - if you know about a better one, please share it immediately. - [Beyond Organic Beef Quesadillas](https://giryagirl.com/beyond-organic-beef-quesadillas/) - Quick main course when you make the ground beef ahead! Kid friendly, low carb, great with guacamole. - [GiryaGirl Style Bacon Cheeseburger!](https://giryagirl.com/ggbaconcheeseburger/) - Ultra Low Carb Paleo Primal Friendly Bacon Cheeseburger! - [Elegant Baked Ham and Eggs](https://giryagirl.com/elegant-baked-ham-and-eggs/) - Easy, delicious, aesthetically pleasing! :) - [The Power of Working on the Kettlebell Basics, a Workout and a Video (mostly about food)](https://giryagirl.com/kettlebell-basics-review-workout-a-video-about-pink_pearl-apples-business-management/) - Before leaving for NJ/NY last week to train with Master RKC Phil Ross, I wanted to make sure to make the absolute most of the training time up there, so over the past few weeks I had ramped up both my strength endurance activities, as well as generally the high intensity cardio (heavy swings, sprawls*, Ultimate Sandbag drills like rotational lunges, and things that nearly have me falling on my face like a whole bunch of kettlebell snatches then a quick lap around a track x4 etc). - [Turbo Tuna Salad](https://giryagirl.com/turbo-tuna-salad/) - Tuna salad with some high octane ingredients - this is modernized gourmet performance-enhancing food. Packed with protein, antioxidants, probiotics, healthy fats, and brain food. Besides, it's all colorful and pretty and stuff. - [GiryaGirl Crab Cakes](https://giryagirl.com/crabcakes/) - Crab cakes without the bunk! The magical powers of coconut flour and egg come together to make a great low carb alternative to the usual sort of deep fried hockey pucks that are served everywhere in the world except for Maryland. I didn't think I liked crab cakes until a trip to Baltimore last year where of course I became obsessed. This recipe is a modified version of the Salmon Patty recipe from Mark Sission's Primal Blueprint - which is HIGHLY recommended. Please note that some people are very very into crab cakes and you can use these as an unfair advantage in negotiations. - [Raw Beet and Celery Salad](https://giryagirl.com/raw-beet-and-celery-salad/) - Simple but really good salad with just a few ingredients, but tons of flavor and nutrition - [Faster than Take Out Beef with Broccoli for One](https://giryagirl.com/faster-than-take-out-beef-with-broccoli-for-one/) - Literally faster than Take Out, plenty of variations for your personal preferences. - [Easiest Probiotic Mango Lassi Ever Made](https://giryagirl.com/easiest-probiotic-mango-lassi-ever-made/) - 2 ingredients, 2 easy, 2 delicious, 2 healthy - [Salmon and Goat Cheese Satisfaction - Guest Recipe from Aleks Salkin, RKC](https://giryagirl.com/salmon-and-goat-cheese-satisfaction-guest-recipe-from-aleks-salkin-rkc/) - Aleks is BACK with another very cool, very original recipe. Have to admit it, I hadn't thought of really putting salmon and goat cheese together in the same dish, but hey, why not! I put servings at "3" but here in the real world of heavy lifting and hard work sometimes that means "2" Check out his blog Aleks Courage Corner and his Instructor Page on Dragon Door ...more - [High Calorie Coconut Chia Pudding](https://giryagirl.com/high-calorie-coconut-chia-pudding/) - This is a recipe for one of those days... a HEAVY lifting day, a crazy workouts day, a Beast Kettlebell Swings workout day... - [Green with Envy Tuna Salad](https://giryagirl.com/green-with-envy-tuna-salad/) - Don't get envious... make your own! Full Directions/Ingredients - [Simple Hasselback Style Baked Sweet Potatoes](https://giryagirl.com/simple-hasselback-style-baked-sweet-potatoes/) - A not-so-fussy primal-eating inspired way to make these special sweet potatoes that are sure to delight everyone! Read all about it! - [Enhanced Asian-Inspired Raw Cabbage Salad](https://giryagirl.com/enhanced-asian-inspired-raw-cabbage-salad/) - Wasn't a huge fan of the South Beach Diet during it's time of extreme popularity - that whole thing with cheese sticks and jello for snacks just wasn't my style at all. However, some of the recipes in the book were actually pretty good. Especially after I spiked them up a bit. This one is something that I've never stopped making - and modifying after over 6 years! - [Tropical Steak Lettuce Wraps by Aleks Salkin](https://giryagirl.com/tropical-steak-lettuce-wraps-by-aleks-salkin/) - Guest Recipe Feature from Aleks Salkin, RKC - [Pretty in Pink Mashed Cauliflower - Guest Recipe from LowCarbKitty.com](https://giryagirl.com/pretty-in-pink-mashed-cauliflower-guest-recipe-from-lowcarbkitty-com/) - A vibrantly colored, comfort food side dish that will brighten up any meal! - [Borscht Crock Pot Method](https://giryagirl.com/borscht-crock-pot-method/) - Easier and you may not actually dye the entire kitchen red this time! - [Grass Fed Beef Heart Stew - Slow Cooker Method](https://giryagirl.com/grass-fed-beef-heart-stew-slow-cooker-method/) - A ridiculously delicious and economical meal. - [Hellraiser Crock Pot Chili](https://giryagirl.com/hellraiser-crock-pot-chili/) - You don't have to make it this hot, but it sure is good that way :) - [Savory Internationally Inspired Black Bean Dip](https://giryagirl.com/savory-internationally-inspired-black-bean-dip/) - This hummus-like Mediterranean-ish, but yet South Western-ish bean dip has been a favorite and often requested recipe of mine since about 2002! It featured in a cookbook/workshop from way back then when I was also vegan. Those times have long past, but I still often enjoy some of the vegan/vegetarian—and sometimes RAW food recipes from that period as they sometimes fall within the lower glycemic range where I like to eat. These days I see the occasional eating of beans as a healthy slow-burn carb source instead of a primary protein source, but it's a good thing. - [Basic But Delicious Roast Chicken](https://giryagirl.com/basic-but-delicious-roast-chicken/) - Adapted from Thomas Keller's Favorite Roast Chicken Recipe (I made it even simpler) Much has been said of the Thomas Keller's Favorite Roast Chicken, and it is truly delicious. The original recipe calls for other items like mustard, thyme etc. And they are good. BUT many times I just want a very basic (but tasty) roast chicken. As I usually cook for just one or two, making something that can be adapted in leftovers is very helpful—hence the salt and pepper only version here. - [Simple Cold Lentil Salad - Delicious Resistant Starch](https://giryagirl.com/simple-cold-lentil-salad-delicious-resistant-starch/) - After reading a recent article by Mark Sisson about resistant starches, I was inspired to share this very simple but very delicious (opinion) way to enjoy lentils. While most people eating Primal Blueprint or Paleo diets avoid legumes, I have been known to eat lentils here and there. Oddly I enjoy them the most cold--whole-y unaware that "cooked then cooled" was a way to create more resistant starch in a food (type three). Not going to debate resistant starch or legumes or whatnot here, but suffice it to say that while I don't eat a TON of lentils, I do enjoy them and occasionally have them as a snack (this recipe) or as the "potatoes" in a meat and potatoes dinner configuration (lamb chops and spiced lentils would be a favorite example) - [Baba Ganoush Simplified](https://giryagirl.com/baba-ganoush-simplified/) - Roasted eggplant dip simplified for "make ahead and enjoy later" ease! AKA what to do with that one eggplant the organic food coop included in your basket this week. - [Raw Collard Wrap with Almond and Tomato Pate](https://giryagirl.com/recipe-raw-food-collard-wraps-with-almond-tomato-pate/) - Substantial side dish "hand held salad" or raw vegetarian main course, these handy wraps are simple and really tasty. - [Easy Roast Green Beans](https://giryagirl.com/simple-roast-green-beans-recipe/) - Four ingredients make for a celebration of easy green beans! Complete instructions here... - [Bacon Wrapped German-ish Meatloaf](https://giryagirl.com/bacon-wrapped-german-ish-meatloaf/) - Ridiculously simple, and really good left over. I sometimes make this late at night, let it cool then store for eating the next day. There was supposed to be a picture to go with this recipe, but I ate it all. Not to worry, it'll be here again soon. - [Basic Meatballs](https://giryagirl.com/basic-meatballs/) - Make these ahead, and flavor them when you reheat them! Quick! Easy! Efficient! - [Slow Cooker Recipes](https://giryagirl.com/slow-cooker-crock-pot-recipes-healthy-primal-paleo/) - Busy? Fire up the slow cooker with these recipes! Just a little bit of preparation and these hearty dishes will cook themselves while you work or take care of any other tasks! - [Faux Monkey Brains! Special HALLOWEEN Recipe!](https://giryagirl.com/halloween-monkey-brains-recipe/) - I was inspired by a very delicious acorn squash recipe from one of a friend and aspiring HKC (who unfortunately moved cross country grrrr)- AND that infamous scene in Indiana Jones and the Temple of Doom - [Beef Stroganoff, GiryaGirl Style](https://giryagirl.com/beef-stroganoff-giryagirl-style/) - Beef Stroganoff - GiryaGirl Style - [The Great 38, A Birthday Workout Challenge!](https://giryagirl.com/the-great-38-kettlebell-and-bodyweight-outdoor-workout/) - Even though I'd made a "38 birthday workout" for a client a few years ago, and considered just recycling it for myself, I decided NOPE!! I need my own, and something goofily specific to what I like to do. So yes, there are pull ups involved. DEAD HANG pull ups of course... - [Ask GiryaGirl: Should I go for the RKC the HKC or the PCC? Master the Kettlebell or Enter the Kettlebell?](https://giryagirl.com/ask-giryagirl-hkc-rkc-pcc-master-the-kettlebell-or-enter-the-kettlebell/) - These questions pop up a lot in day to day life online, in person, and always in email. So, it seems more than fair to answer them here for you too! Q: I'm a personal trainer, group fitness instructor, strength coach, exercise enthusiast, etc. I want to learn more about kettlebells and fitness in an intensive way, which workshop should I choose? What's the difference between the HKC, RKC, and PCC? And why would I choose one over the other? Should I take them all? - [A Workout, a Template, a Tetanus shot, an Introduction, and Something to Look Forward to!](https://giryagirl.com/kettlebell-calisthenics-workout-template-trideck-hkc-usc-news/) - Let's start with the workout and you can decide how much entertainment beyond that you'd like. This has been a fairly crazy week, as usual. For about a week I had misplaced the completed "little gray Moleskine notebook" that I'd been scribbing workouts to test and the results and adjustments of them. Since there's been some joking about certain people "snagging it and making some $ from it" I took full advantage of joking back at them knowing full well that I'd just misplaced it in a bag or backpack. Finally found the darn thing last night. Fortunately for you, I'd already put most of the best workouts up on this site in the workouts area anyway. - [A Workout Heavily Inspired by Zach Even-Esh's The Encyclopedia of Underground Strength and Conditioning](https://giryagirl.com/usc-inspired-advanced-kettlebell-bodyweight-workout/) - At the last minute, I ended up having a coffee break with a friend today and toted along Zach Even-Esh's brand new Encyclopedia of Underground Strength and Conditioning. She's also an aficionado of incredibly challenging workouts and in addition to being a member of our kettlebell small group, is almost always up for a "Hey, I have this crazy workout to test, want to try it?" situation. Like the time this past Memorial Day when we did a version of the Murph Hero WOD for fun in the park. Getting a review copy of the book was a real treat as Zach not only shares tons of cool exercises, approaches to programming, and example workouts, he also shares his own personal story. This is absolutely fascinating stuff, and in some weird way, makes understanding his "no rules" "underground" approach that much easier. tl;dr take me to the workout I'm a big fan of questioning the mainstream (a glance at the music I've collected for the past 25+ years will also attest to that). Also, many times I've been let down by "what you're supposed to do" in terms of "women's fitness". - [Kettlebell Small Group Workout for Adding in a Fit Beginner](https://giryagirl.com/a-small-group-workout-for-regulars-and-a-fit-beginner/) - Considering the skill, time, and practice required to really get good (and safe) with kettlebell swings, a challenge that surfaces many times for instructors, trainers, and coaches is in the form of someone I call a "fit beginner". In other words, this person may come into your gym with a high degree of athleticism, already in shape, and with great strength and endurance. But they are coming to you because they want to learn the skills necessary to take their training to the next level - or because of their gym experience they know they need your help as an RKC or HKC instructor to learn about kettlebells the right way first. YES, the Fit Beginner does exist, I've trained several of them (and they're awesome!). - [More Inspiration From Zach Even-Esh and a Workout Too!](https://giryagirl.com/zach-even-esh-inspired-outdoor-workout-bodyweight-sandbags-battlingrope/) - For the first time in what feels like FOREVER, the weather was not completely disgusting over the weekend. I was able to walk a 2 blocks without automatically breaking out in a sweat... So, while we still can, it's always fun to workout outside at a favorite park that has a fit trail. We decided to bring our stuff near the parallel dip bars (these are very long) and set up "shop" Using a beta tool with google maps satalite images, I had already marked out (and triangulated using visible items like rooflines and electric poles) our 50 ft &q - [Ask GiryaGirl: "Impossible" slacklining and a Mini Q+A about PCC Workshops!](https://giryagirl.com/ask-giryagirl-impossible-slacklining-and-a-mini-qa-about-pcc-workshops/) - Before we get started with the Q+A I wanted to share a couple things, first off, I've enjoyed slacklining for a while now, but am always reminded of the very important lesson from when I first started trying it -- it really REALLY did seem impossible, but after trying and trying and trying and trying - [A Workout for Leftover Energy...](https://giryagirl.com/hrmax-experiment-and-short-ultimate-sandbag-and-kettlebell-workout/) - Hurrah for the great weather this past weekend! Even though I got a lot of work done, I wanted to be sure to enjoy the outdoors a bit too. A lot of cooking was done (new simple recipe for you this week) and if you see the recipe I posted over the weekend, you might see where some of the extra energy came from. Having recently purchased my friend's unlocked iPhone5s, it was time to **FINALLY** do the Under Armour Armour39 assessment (because I wasn't about to run around a track during the "all out" portion while carrying an iPad). (Want to just skip to the workout? Click here instead.) I'd long sense questioned the validity of that old "220 minus age" = estimated HR max, even before the more recent info about the not-so-good science it was based on came out. Apparently according to some scientists, HRmax can be highly individual and even among elite athletes somewhat wide ranging. - [Advanced Regressions for the Pistol Squat](https://giryagirl.com/advanced-pistol-squat-regressions-with-video/) - Wait.. WHAT? What do you mean by advanced regressions? Basically the regressions in the video below are for people who are very close to getting a first pistol squat or for those who want to start upping their rep ranges :) In my opinion, the end-all-be-all reference for doing the infamous and coveted pistol squat (one leg squat) from the absolute very beginning is Convict Conditioning (if you really want to drill down, check out the DVD and Manual on the subject... some real gems in there). While there's a little less detail (given the # of exercises covered in this book, it should be expected) there's also some great tips for the pistol squat in Al Kavadlo's Pushing the Limits (I am in quite a few photos there!) When you can do at least 1-2 pistols, or if you are very advanced he has some especially fun variations in there too. Considering that I've heard pistol squats mentioned in a few conversations about 2015 goals, I hope the above video helps you. AND if you have some tips that have worked for you which you think might assist others, please share them in the comments below! :) - [Breaking Mental (Rep Range) Blocks... A Sandbag, Bodyweight, Kettlebell Workout](https://giryagirl.com/workout-for-work-capacity-strength-endurance-sandbag-kettlebell-battling-rope/) - (Another small group workout is coming soon, but I wanted to share another "getting the New Year started right" workout with you first! The workout written below is seen in it's "beta" form in my notebook above on the right side of the page... With handwriting that bad, maybe I should have been a doctor?!?) This workout certainly isn't for beginners, though with some thoughtful alteration it could be made appropriate for any level*. It's emphasis is on work capacity and strength endurance... along with some very very very basic mental training as mentioned below. "I'm sorry, I may have written this one while in a not-so-great mood..." My workout partner and I were both very ready for a serious challenge. The rep ranges chosen were for a specific reason... we do a whole lot of things with 20 swings, 30 rope throws, etc. Similarly we've been doing a lot of farmer's walks with weights to the side, or overhead. This workout mixed it up using an Ultimate Sandbag in the Zercher position for the carry portion of the workout. Because the walking distance was pretty challenging (measured out at 260 feet round trip... to figure out a way to make it an even 100 yards total next time), there's the option to drop and re-clean the sandbag at the midpoint. - [Master the Kettlebell](https://giryagirl.com/master-the-kettlebell-by-master-rkc-max-shank/) - Master The Kettlebell: How to Develop High-Level Skills in Movement, Power Generation and Strength—Using the World’s Single Best Tool for the Job by Master RKC, Max Shank. - [John Du Cane's Qigong Recharge DVD](https://giryagirl.com/john-du-cane-qigong-recharge-dvd/) - A Daily Practice to Release, Relax and Rejuvenate DVD Running time: 51 minutes John Du Cane's Qigong Recharge DVD - [A Bear (Complex) in the Park -- Workout for Kettlebells and Ultimate Sandbags!](https://giryagirl.com/bear-in-the-park-sandbag-and-kettlebell-workout/) - Kept going back and forth with how to "rank" this one (I'd type out one line, and then think "oh yeah advanced" type out the next and think "intermediate" then realized... if you are comfortable with all the exercises in the workout then the "level" is really determined by the weights you choose, and the length of the rest breaks you take... so since I had to pick something, I left it on "intermediate". It should also be noted that when I did the workout, I used a Power Ultimate Sandbag for some of it, and a Strength Ultimate Sandbag to just test a couple things out... before it felt like I was going to see stars or something. Suffice it to say the difference between a smaller, lighter sandbag and a heavier, bigger, floppier sandbag was stealthily extreme). Heavily influenced by both the DVRT system of Ultimate Sandbag training AND Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning, this was a fun workout for a mind-obliteratingly weird and mildy stressful (understatement) day. Fortunately (or rather unfortunately) my good friend and training partner had had a similar day and was up to this challenge. I knew that with both of our wobbly mental states it would be a good idea to have this one written down with alternatives if we (or the terrain) became uncoopertive. (Example: this workout originally included battling rope throws, but when we got to the designated park found the grass to be very damp). - [Neuro-Grips](https://giryagirl.com/dragon-door-neuro-grip-push-up-accessories-advanced-difficult/) - Ready for the Neuro-Grip Push-Up Challenge?!? These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!! - [The 2014 Send Off New Year's Eve Workout...](https://giryagirl.com/2014-send-off-workout-new-years-eve-into-2015/) - This was a ton of fun, and plenty challenging. I designed this for one of my workout partners and I, she's recently discovered that she can press the 14kg kettlebell, so here's what we did. Taking only a single 14kg and 20kg kettlebell out to the park with the promise to "share" made things interesting (especially for me, since I ended up with the 20kg fairly often). For the first two items of the circuit below, we just changed the order - one person was doing swings with the 20kg while the other was doing snatches (or one arm swings) with the 14kg kettlebell. If it's just one person, obviously you won't need to do that. The "2014" kettlebell sizes are perfect for intermediate/advanced women (the 14kg kettlebell is what I would use in an RKC test for example) with a strength emphasis - though they may be appropriate for many men as well - rest when needed... we staggered around a little while inventing new words a few times... - [Ready for the Neuro-Grip Push-Up Challenge?](https://giryagirl.com/mobile-neuro-grips/) - Ready for the Neuro-Grip Push-Up Challenge? These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!! - [Giving the SSST a Try and Some Interesting Ideas](https://giryagirl.com/trying-the-ssst-secret-service-snatch-test-for-the-first-time/) - One of the things I most enjoy doing is conducting written interviews for Dragon Door. This has put me in touch with such a variety of inspiring people, and has even made lasting friendships too. Being able to share their stories is an honor that is not taken lightly. The other great thing about the interviews is they often give me ideas about challenges I'd like to try. Sometimes, as in the case of this past week, a good 2/3 of the Thursday small group challenge was from an interviewee (will share that workout AFTER his interview is live) mainly because it sounded like such a great idea and I wanted to see how it would do with my training partners and friends. You can find all the interviews by clicking right here, by the way... and I will be talking about specific interviews more often from here on out, because these people are SO inspiring and awesome. There's bound to be someone's story in there that will resonate and/or inspire you. Similarly, yesterday I was VERY much inspired by an extremely interesting interviewee to finally try the SSST (which when you say it over the phone to your training partner is apparently really confusing sounding... HOW many Ss??). Those who know me well, know that the RKC kettlebell snatch test is still a mental challenge for me, and something that I actually sort of dread in a recert situation. Seriously, even now. Its much better since they updated the weight classes and added the 14kg kettlebell (which is in my group of "most favorite kettlebells") - For women, before there was this massive jump from doing the test with either the 12kg or 16kg which as my friend and I discussed last night there are worlds, nay UNIVERSES of difference hiding in those 4 kilos... heck there's universes of difference hiding between the 12kg and 14kg if you're doing 5 minutes of snatching! - [Powers of the Get-Up, One HAND Pull Up Tips Via Video, American Ninja Warrior Application Turned In, and Upcoming Adventures](https://giryagirl.com/powers-of-the-get-up-one-hand-pull-up-tips-video-american-ninja-warrior-application-turned-in-more/) - First off, I want to introduce Sebastian Müller, RKC Team Leader over in Germany. I was able to meet him at the 2013 PCC in Sweden (which was so epic that we are all still talking about it...). Anyway, Sebastian has some absolutely great ideas about training, and this most recent he has contributed to the RKC Blog is certainly no exception! While the kettlebell get-up is both loved and hated (and some people even oscillate between these two feelings DURING the exercise!) it's power and teaching potential cannot be denied. If you are a beginner and a get-up hater, then take a few steps back and just work on the component parts of it. Seriously -- taken as all 7 steps together, as a beginner a few years ago I was totally bewildered and overwhelmed by it. Now? I can do them in my sleep (well ok I can do them before that necessary jolt of morning espresso). The value of really learning and honing the get up is spelled out in detail here in Sebastian's article: Five Things The Turkish Get-Up Teaches You About Life So... you may have noticed (I hope) that I do not participate in the YouTube program of making $ from commercials on my videos. Instead I've always opted to leave you useful product links in the video descriptions, mention products and things that I like in the videos which I may also be promoting in some capacity. I only promote things I think are cool and that you will probably enjoy too. SO you can look forward to NOT having to see some boring mainstream tv type commercial before any of my videos EVER. - [Skoop A-Game "Chocofresh" Superfood Powder](https://giryagirl.com/product-review-skoop-a-game-chocofresh-flavor/) - **Disclosure** I was sent free product for review, and lucky for them I really like it.... because you know I only review things I like. They must have known this too, since it took me a while to get around to this review, and they've been checking in on me wondering if all is well (totally understandable)! All is VERY well and I love Healthy Skoop A-Game read below to hear why: - [Vega Sequel Macasure Maca Chocolate Bar (40g)](https://giryagirl.com/vega-maca-chocolate-bar-macasure-sequel-snack-adaptogen-organic/) - A snack that loves you back... - [A GiryaGirlTV YouTube Trailer, Last Night's Workout, and What's on the Horizon!](https://giryagirl.com/youtube-channel-trailer-last-nights-challenge-workout-ssst-ultimate-sandbag-passaround/) - Have been getting some very fun feedback on this first foray into "iMovie Movie Trailers". Decided to finally start making my YouTube channel a little cooler, starting with it's own little movie trailer below: - [Convict Conditioning Vol 2](https://giryagirl.com/convict-conditioning-2-book-ebook-product-review/) - Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Abs By Paul "Coach" Wade 354 pages. Paperback or ebook - [Kettlebell Burn](https://giryagirl.com/kettlebellburnreview/) - Geoff Neupert, Master RKC Instructor has put together a very effective program for fat loss - using only kettlebell workouts (he gives you a complete plan) and a concrete nutritional program anyone can follow. I have personally used this program, as has my strength coach, Tim Shuman, RKC Level 2. Both of us saw dramatic changes - Why does it work? Neupert has put together a somewhat extreme combo of heavy (but not impossible) kettlebell lifting, explosive training, fatigue management, and metabolism torching that gets the job done. - [I Will Be Iron](https://giryagirl.com/i-will-be-iron-book-review/) - I Will Be Iron by Bud Jeffries Both eBook and print formats available - [The House Always Wins... A Bodyweight Workout At Home](https://giryagirl.com/the-house-always-wins-bodyweight-home-workout/) - Used to be ashamed of this, but after hearing that some other very esteemed top instructors also had the same problem I've gotten over it. And that's an ability to coach and count at the same time. Seeing that the coaching part is more important, I decided to add a couple sets of poker chips to my collection of workout items. One is this very simple plastic box of 100 chips which occasionally comes out to the park with us to help keep track of how many rounds we've done in a circuit, or if there's a "do at least x number of single presses on your own time during today's session" challenge of 10-20 chips per person. I had a late conference call again last night, and while I hoped it wouldn't go long, you never know with these things. Leading up to the call I needed to get a number of things accomplished. One was that I really wanted to work on some specific bodyweight progressions to make sure they were solid for the upcoming PCC. The version of the "Poker Chip Workout" I did last night was a little different than the one you see on the picture, but accomplished what I needed nicely (I practiced more variations of the items listed, adding in a couple of one arm push ups, things like that...) During the time between some of the more max-effort items, I managed to finish up some small household chores too - getting more done in the same time. Can't always do that with the more focused, timed, or high intensity workouts, but it works great for bodyweight strength challenges. - [PCC Workshop Recap, BIG News for Fitness Professionals, and...MOBILE!](https://giryagirl.com/pcc-encinitas-wrap-up-hkc-is-now-nasm-ceu-approved-new-mobile-phone-site/) - Where to start?! There's a LOT going on... FIRST, last weekend was the Encinitas PCC Workshop, which was FANTASTIC. Al Kavadlo asked me to do the experience write up for it on the PCC Blog, so click here to read all about it and see some incredibly inspiring photos too! - [Everything with Nothing, A Bodyweight Only Workout For Anytime, Anywhere](https://giryagirl.com/everything-with-nothing-bodyweight-only-for-anywhere-anytime/) - Coming back from the Encinitas, California PCC workshop last week meant flying out of the San Diego airport on a red eye flight from SAN to ATL to back home. And while I was thankfully upgraded on the flight from SAN to ATL, that was still just maybe 2 hours of precious sleep before hitting the ground in Atlanta and hopefully wandering into the correct terminal. Those of you up early enough that morning were "treated" to a couple of experiments with sleep-deprived deadpan humor on instagram with official seeming but highly ironic "pro travel" themed hashtags. Yesterday I flooded instagram with videos and images of critters from Disney's Animal Kingdom... instead of the usual food fitness, and silliness content. - [Barbarian Track Day - Another Silly Sounding But Challenging Workout](https://giryagirl.com/barbarian-track-day-challenge-workout-and-introducing-health-and-strength-conference/) - The photo at the left here is my silly attempt at a heroic pose with a very serious piece of exercise equipment from Ryan Pitts of StrongerGrip.com He makes some incredible stuff of fantastic craftsmanship, which if you haven't checked it out, please do so. This exercise mace is down right formidable and while I've gotten better with it (with weight added in the globe) it always manages to keep me on my toes. It was time for another challenge, so I wrote up a particularly interesting one, and participated in it as well. Self-scaling elements and variations included (these are always in my notebooks where these ideas get scrawled then tested on real human beings before getting shared here). Won't deny it, I'm not a fan of running, even though I've been told that I'm pretty ok at it, and that I'm reasonably fast. I do like to sprint on occasion and just go all out for a short period of time, preferably up hill. At that point its more of an act of defiance than an athletic feat. Also, at any given time I like to know that I can go and keep going very fast for at least 1/4 mile at a time, far enough to get to or away from something (zombies? regrettable live music?) if necessary. Like most "track day" challenges this is something only done occasionally, and may or may not fit into the larger "plan" other than as a benchmark or casual assessment. - [Small Things to Practice for Your First Pull Ups, or for Stronger Pull Ups in General...](https://giryagirl.com/working-on-pull-ups-grip-strength-bar-calisthenics-beginner-drills/) - A lot has been said on the internet lately about YES, women CAN do pull-ups... and well for most of you who read this site, that's hardly cause for a headline. As someone who's not a huge fan of gender-fying everything and who also realizes that there's all KINDS of people who struggle with pull ups, I'd like to present some ideas that are useful for nearly everyone. - [The Dead Sandwich Kettlebell Workout, Raaw Macaw Custom Healthy Foods](https://giryagirl.com/dead-swing-sandwich-kettlebell-workout-and-introducing-raaw-macaw-custom-health-food-protein/) - First off, I'm continuing to still run the poll about "what do you want to see" on this site, and while there's definitely a pattern emerging, its still important to get as much data as possible! So if you haven't already, please click here and go vote. As much as I want to comment on the "pattern emerging" I don't want to accidentally sway opinions. - [What to do if the bath water is too hot?! BLOG of course!](https://giryagirl.com/small-update-upcoming-bodyweight-workshop-blog-etc-silly/) - Just checking in for a second, because the bath water really is too hot.... - I've got another early (though not painfully so*) flight tomorrow, but I get to see more of my fantastic friends from the RKC at the first ever Dragon Door Bodyweight Workshop - for those of you who know, this is the other type of training that I love - and the other half of what I do - kettlebells, bodyweight. - [Some New Years Ideas - Resolution Alternatives](https://giryagirl.com/new-year-thoughts-2013/) - Among "fit pros" this time of year brings a mixed set of emotions. On one hand, most share the excitement of a New Year and opportunity for a fresh start, plus everyone knows that this time of year bring$ lot$ of opportunitie$ for tho$e of u$ in the fitne$$ field. Was that subtle enough? :) The other side of it is the cynics and realists know that the mainstream fitness fervor tends to last about 2 weeks to 1 month before "aww geez this is too hard!" kicks in. The gyms are BUSTLING and crowded for about a month or two, then... it's back to where it was before January 1st. So - how can you truly make this year different? Instead of the whole "THIS YEAR IS GOING TO BE DIFFERENT" routine where that phrase is said and then..... same old same old.... - [Reflections on a 21 Day Challenge and the Concept of Self Discipline](https://giryagirl.com/21dayanddisciplinesecret/) - Another friend on Facebook started a neat "21 Day Challenge" a little while ago. The basic premise being 21 goals in 21 days - and... they don't all have to be large goals, they should be all sizes and all themes - but things which can realistically be accomplished in the 21 days. Needless to say I got in on this immediately, as I had been making some itemized (don't ask...) to-do lists, which more often than not are goal-based, or are to-do lists of goals. - [The 6PM Shred Kettlebell, Bodyweight and Battling Rope Workout](https://giryagirl.com/6pm-shred-kettlebell-bodyweight-battling-rope-workout/) - On a lark I decided to try the 21 Day Kettlebell Swing Challenge from Josh Hillis - I needed some variety and direction with the conditioning portion of my personal workouts - and thought it looked like a whole lot of fun. I'll be varying the program a little to make room for my favorite bodyweight practice items that happen throughout the day, but should be staying true enough to the program in order to write an experience-based review at the conclusion of the challenge. A regular reader of GiryaGirl.com started the challenge on Sunday and it just sounded like too much fun not to join in, in my own modified way. OK - now... - [Forget Resolutions... Choose a CHALLENGE!](https://giryagirl.com/2012-challenge-instead-of-resolutions/) - Oh yes... it's the season... the season of CHANGE... the season of being BOMBARDED by advertisements exploiting your... theoretically weakened condition. Most people have stuffed themselves over Christmas and now New Years Eve looms in the not so distant future. The "guilt" weighs heavy... and just like last year, and the year before, etc. - [Sweet Potato Home Fries](https://giryagirl.com/sweet-potato-home-fries/) - Simple, but always delicious - and not just for breakfast! - [Bison Kale and Sweet Potato Skillet Meal](https://giryagirl.com/bison-kale-and-sweet-potato-skillet-meal/) - Bison Kale and Sweet Potato Skillet Meal from Paleo Steve's awesome blog - [Energizing Trail Mix Bark](https://giryagirl.com/energizing-trail-mix-bark/) - A flavorful snack that's packed with nutrition - [An Efficient Approach to Dinner for One or Two, or How to Take Full Advantage of a Giant Red Cabbage](https://giryagirl.com/an-efficient-approach-to-dinner-for-one-or-two-or-how-to-take-full-advantage-of-a-giant-red-cabbage/) - Occasionally I won't share things because I think they're too obvious... only to have a friend say, NO, that's not obvious. So, if this next idea is too obvious, I apologize! I've been cooking for one or two for a very very very long time in a variety of interesting cooking circumstances. All of this has led to really efficient meals almost by accident. Last night is a perfect example that you may wish to replicate. First of all, the organic delivery service I use sent a GIANT head of red cabbage last week, and I've been enjoying it quite a bit. The outer leaves were in such great shape that I was even able to use them as "burrito wrappers" Trim down (flatten) the stem just like you do for collard wraps (click here for collard wrap recipe and how-to video), and then you have this big round wrap ready to go! People who think the flavor of raw collard is a bit too strong will want to try cabbage leaf wraps for sure. Depending on the cabbage you have, it even has a hint of sweetness. And a giant red cabbage has a really great color. - [A Challenging Workout For A Time Of Less Thinking](https://giryagirl.com/outdoor-amrap-workout-less-thinking-more-doing/) - There's a lot more to write and a lot more adventures to share, but I wanted to put this little workout here to tide you over. It's an appropriate interlude since it was designed to help out on a day when I figured that at least one member of the kettlebell small group (including myself) would be experiencing or approaching "decision fatigue". It's just that kind of week, so when I get that feeling its time to stack the deck in the favor of good outcomes and default situations of an optimal nature. Also wanted to choose something that would "self-scale" to everyone's abilites and energy levels. Since the people showing up all really know what they're doing, I can count on them to know when to really dive in, and when to back off. This workout allows for that nicely. This sort of workout was originally inspired by some of the workouts Mike Krivka has in Code Name: Indestructible some of which are smart/sane versions of AMRAP (as many rounds as possible) workouts. - [Descent Into Strength: A Quick Intermediate Level Bodyweight and Kettlebell Workout](https://giryagirl.com/descent-into-strength-intermediate-bodyweight-and-kettlebell-workout/) - This is a workout I do (there are several variations) when there's not a lot of time, but I want to get a reasonable amount of strength work/practice done along with some conditioning as well. It's cobbled together from the ideas of several sources, and is easily adjustible to whereever you are. I'm so fond of - [Post First Ever UK PCC Report, a Parallel Bars Video, and Some Silly Things Too!](https://giryagirl.com/pcc-uk-recap-funny-airport-video-haul-tips-for-dips-parallel-bar-exercises/) - Click here to read the PCC blog post that goes with this photo! Those of you who were following along last Weds/Thursday on Instagram and Youtube know that the journey out to the first ever Progressive Calisthenics Certification (PCC) Workshop in the UK was a little bit.... challenging. The weather plus "waitng on equipment" had me scrambling to get canceled flights rebooked... then rebooked again in order to make it to Newcastle, England in time to sleep at least a LITTLE before having to help lead the workshop the next day. Fortunately even after hearing "there's nothing else we can do" several times and jumping up the chain of command food chain, "there's ALWAYS a way" prevailed and I arrived victorious (though 10 hrs behind my original scheduled arrival). My secret to lack of jetlag: a "life of chaos" (I kinda hate routines and normality in any and every form... that and the occasional exuberant workaholic marathon--of my own freewill), sheer stubbornness, medallion status, and all carry-on luggage. - [Happy Monkey Bar Monday -- with Monkey Bar Alternative! [VIDEO]](https://giryagirl.com/monkey-bar-monday-monkey-bar-alternative-and-introducing-the-scc-workshop/) - Hope you had a great 4th of July weekend! I've been meaning to make more #MonkeyBarMonday videos, and when I drove by the park between errands realized that some people seem to have today off, so there were actually quite a few kids and families on the monkey bars. It was more than enough of an excuse to avoid any 5-year-olds and their "Mommy, why's that lady on our monkey bars? And what's wrong with her hair?" situations. So, remembering a super fun (and pretty challenging) monkey bar alternative drill from Jon Bruney's Neuro-Mass: The Ultimate System for Spectacular Strength (pull-up bar walk pages 172-173 where you'll find some fun photo examples from Matt Maher and myself) - [Revenge of the Franken-Workout!!](https://giryagirl.com/revenge-of-the-franken-workout-a-kettlebell-technique-practice-driven-session/) - These past couple of weeks there have been a number of really cool ideas out there in the kettlebell and advanced fitness world. These combined with the need of the kettlebell small group to work on technique inspired me to create this intermediate-level full body kettlebell workout with a middle portion that focuses on fine tuning technique for kettlebell swings and snatches. There's some extra stuff added in to make this a full body workout including an "extra credit" mini circuit at the end. - [The Power of Simple At-Home Workouts... Example: Sandbag and Pull Up Bar](https://giryagirl.com/power-of-at-home-simple-workouts-a-rant-and-example/) - Impatient people can click here to skip to the workout and video A pattern I've seen for years (and have also personally experienced) is that the more advanced you get, the less you really need. While there's always a seemingly human-nature-fueled thirst for gadgets and gizmos, and while new stuff can be motivating and a lot of fun (and I certainly have a first class collection of workout goods) it's important to remember that we can do a whole lot with less, or next to nothing. I can remember a time when I thought I needed specially timed meals, protein shakes and a whole gym full of machines and treadmills to be in shape. Of course the funny part was I always felt like I was still missing something--no matter how many "for women" fitness articles (and watch out, guys... there's plenty of goofiness in your media too) I read or how many times I tried the polite pretty workouts contained within. - [Podcast with Mike Krivka - Upcoming HKC (and why the HKC is so awesome) some Workouts and serious Kettlebell TIPS!](https://giryagirl.com/podcast-with-senior-rkc-mike-krivka-about-hkc-kettlebells-workouts-more/) - UNIQUE OPPORTUNITY! Learn & get certified in professional strength kettlebell essentials w/ Sr RKC Mike Krivka & I in Jacksonville, FL for a Hardstyle Kettlebell Certification (HKC) Workshop. ALSO please note that the HKC is now approved for 0.8 ACE CECs, and 0.8 NASM CEUs!!! See you there!! :) **PODCAST recorded fresh 3/7/2015 DIRECT MP3 LINK** with Mike Krivka ALL ABOUT the HKC and more (Podcast includes the description of 2 workouts, 2 huge kettlebell swing cues, and a bunch of little gems we hope you'll love!) I want you to know... there's a severe backlog of goodies to share with you going on right now. Multiple workouts, videos.... I need an army of clones to help, but I'm slowly sifting through them for you so that you can enjoy 'em! This has been a heck of a week!!! - [Less of a Podcast, More of an Under 20 Minute Ramble -- Thoughts on Goals, Goal Setting and When You Might Want to Reassess!](https://giryagirl.com/goalsetting-goal-assessment-podcast-episode-giryagirl-com/) - Some of you all enjoy my rambling (I worry about you guys...) some of you don't. If you don't then please skip this one. I had some thoughts about goals, goalsetting, and how to know if your goal is right for you or not AKA when to re-assess and/or start with a clean slate. Alternately, you can listen on your computer OR subscribe via RSS on your android or other devices by clicking here. - [Podcast is now on iTunes! Headstands, Warm-ups, Paul Wade and MORE!](https://giryagirl.com/podcast-on-itunes-headstands-warm-up-mobility-rkc-pcc-blogs/) - First off, I am super proud to announce that the GiryaGirl.com Official Podcast is now Officially on iTunes! My maternal grandfather will be amused to know that the management software behind the whole thing is something I found churches using to put their Sunday sermons on iTunes. It's a pretty neat and incredibly simple system. - [New Podcast Episode - Guest: Adam Von Rothfelder!](https://giryagirl.com/podcast-with-adam-von-rothfelder/) - A lively discussion of bodyweight training, the recent PCC workshop in MN, and Adam's secret twist on the Bulletproof Coffee phenomenon (not to be missed). Upcoming Progressive Calisthenics Certification (PCC) Workshops Written Interview with Adam Von Rothfelder on DragonDoor.com - [Another GREAT PCC Workshop, Dragon Flags, Kettlebell Swings and the Hip Hinge, and a NEW Podcast Episode](https://giryagirl.com/pcc-check-in-kettlebell-tip-new-podcast-raw-living-foods/) - This past weekend, we wrapped up another fantastic PCC Workshop. And yet again, we had an incredibly accomplished group in attendence... it's funny how the bodyweight crowd is just a little different, but incredibly atheltic too. I helped to test candidates with the infamous Century Test alongside Al and Danny Kavadlo--a task I take VERY seriously. When you pass the test in my line, you can have the knowledge that I am proud for you to represent not only the PCC program, but in some small way, also my own standards... - [Podcast: A Chat With New Senior RKC Mike Krivka - Strategy and Beyond (and some silly stuff too)](https://giryagirl.com/mp3-podcast-with-senior-rkc-mike-krivka-program-design-hkc-rkc-dvrt/) - Right click, or click and save the link below so you can listen at your computer with ease, or transfer the MP3 to a portable player of your choosing. Still am considering creating a regular "show" but am weighing the logistics and practicality against listenership. Feel free to let me know how you feel about podcasts, MP3s, when/where you listen, and in what preferred format (see comments area). Highlights include... - [A POWER Pull-Up Tip From a Record Setting 7-Year-Old!](https://giryagirl.com/a-winning-pull-up-tip-from-a-record-setting-7-year-old-girl/) - This blew me away. I wasn't even planning on writing a blog post today at all, but when Mike Gillette shared a video on Facebook just now of 7-year-old Marina Shvets setting a pull-ups record for Ukraine on Ukraine's got talent I just couldn't keep this unintended performance tip to myself. Thank goodness they seem to shoot this show with what seems like 50 different cameras, because across a few brief flashes, I could tell what she was doing. Here's the video of her knocking out 26 pull ups without dropping down from the bar: Here's what I learned from watching her... (I also made a video to show what I mean, so you can scroll down to that if you wish haha. My video is VERY boring compared to her feat... but hopefully you will learn something from it!) Normally when I do dead hang pull ups, I have my thumb over the bar as a matter of habit and preference... - [Ask GiryaGirl: What's MonkeyBarMonday? What's an EMOM workout? and Some Small Questions](https://giryagirl.com/ask-giryagirl-what-is-an-emom-workout-what-is-monkey-bar-monday/) - What's all this MONDAY Monkey Business??!? - [Borrowing an Idea From Tim Ferriss - Five for Friday... and Another Poker Chips Workout](https://giryagirl.com/5-for-friday-and-kettlebell-poker-chips-workout/) - Every Friday Tim Ferriss sends out a 5 bullet points for Friday email/blog post. Considering his wide range of subject types these bullet subjects also are fairly wide ranging... however I'm going to make my own version for you here (at least for THIS Friday, I'm still working on an "editorial schedule" having postponed my own - [Workout Wednesday with a Kettlebell Technique Tune Up, Workout and Single Kettlebell Combination!](https://giryagirl.com/workout-wednesday-kettlebell-snatch-technique-drills-and-combinations/) - 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. - [It's Not Too Late to Have a Healthy Weekend!](https://giryagirl.com/healthy-weekend-kale-recipe-interview-dr-horwitz-mobility-deload-workout/) - Judging from the sheer volume of used espresso grounds, eggshells and empty San Pellegrino bottles over here, it's easy to see that it's been a productive weekend. (Taking the trash and the recycling out right after I post this...) But before I hop back into the fray, I wanted to share a couple things with you! As a general "heads up" (cliche I know I'm sorry) I wanted to also ask you guys what you think about the little banner graphic headings I've been adding to the posts here recently, please let me know if you like them or not in the comments below this post. I'll keep doing them if you like them, but if they're just getting in the way of your enjoyment, I need to know that too! First of all, here's a kale recipe which also includes a funny video (and which will include even more photos as I make the prepared-ahead version again today). Hmm I need to make sure I send the kale recipe to my folks. Dad has been crazy about kale since WAYYYY before it was ever "cool". I can remember seeing him hover around a pot of boiling greens at my Great Grandmother's house as a thick chunk of salt pork bobbed in there among the long since bright green greens. Fun fact - those were great greens too, but these days I tend towards less cooked and sometimes even raw (kale slaw variations are a real favorite) preparations. This particular recipe also includes a new tips section for smaller households (new census data seems to suggest that many of us are living in ones, twos or threes) and convenience. (These tips are also useful if you're that ONE person in your household who has made the commitment to eating healthier... while everyone else refuses to change.) Very excited to share this much-anticipated interview that went up on DragonDoor.com yesterday. I'd actually started working on Dr. Steven Horwitz's interview some time ago, but found that the audio of our telephone interview was so dense with info that I would need extra time to best present it, organize it (I ask questions outside of a logical order sometimes, and these have to be swapped around so that the reader doesn't want to jump through the computer and hit me in the face), and then distill it down to the most critical elements. - [Monkey Bar Monday - Rope Climbing in Providence, RI and A Scaled At Home Version!](https://giryagirl.com/monkey-bar-monday-providence-rhode-island-monkey-bars-and-rope-climb/) - As you may have gathered I shot a fair amount of video while in Providence, Rhode Island recently. The weather was ideal (slightly cool and overcast outside) not only for running around but acting as a natural light diffusor for pretty good video!!! When we arrived at Brown Street Park, I had that whole feeling you get as a kid when you see the playground and you can't seem to wait any longer. The urge to sprint across the grass and immediately begin climbing on something was very hard to overcome. One of the topics we'll hopefully explore in the podcast I'm recording (AGAIN! Long story...) tomorrow with a local, very accomplished movement focused chiro friend is the importance of play, and exploration of movement--especially as adults. Often we have to give ourselves "permission" to play or explore as adults, as we're all too accustomed and comfortable with highly structured activities. I don't want to get into that too much here, because Chad and I have a lot to say about it that you will hopefully enjoy later this week. Monkey Bar Monday is kind of my attempt to remind people to have some fun even on a Monday with an active pursuit of some kind. The video below is pretty funny... the monkey bars were so high off the ground that I couldn't even jump to reach them! As with almost all my videos, this is completely unscripted, and for whatever reason we were kinda slap-happy at this point. - [Mega Podcast with Dr. Chad Eldridge, DC "The Movement Mechanic" - Goals, The Goonies, Kettlebell Swings and MORE!](https://giryagirl.com/podcast-with-the-movement-mechanic-dr-chad-eldridge-dc-kettlebell-fitness-motivation/) - So... the game plan is to do more of these Podcasts, and seeing as I've basically found a cool local co-host with a nice quiet office nearby you might be hearing from both of us on the semi-regular if things work out well (and you like the shows). Click here to Subscribe on iTunes Alternately, you can subscribe via RSS on your android or other devices by clicking here. Or listen right from your computer by clicking here. The range of topics discussed is VAST, but there's more than a couple chuckles, and plenty of (we hope) helpful, motivating, info. Not to mention plenty of admissions of personal failings and what we did to get past it to move on to greater triumphs! - [An Experimental Workbook and Interesting Things to Think About](https://giryagirl.com/the-experimental-workbook-and-two-new-dragon-door-articles-dan-john-marty-gallagher/) - Frankly over the past couple months I have been neglecting one of my own weekly "meetings" known as Strategy Wednesday. One thing after another, maybe a conference call, or more likely a case of getting too psyched about finishing a task on or before the self-imposed deadline for it caused Strategy Wednesday to fall by the wayside. This was not a good thing, but still I kept going saying, "ok ok ok ok ok next week, next week will be different..." while at the same time I kept piling up appointments and self-imposed deadlines. This needed to stop. And last night, THURSDAY, well technically, very early Friday morning it did. I was doing laundry and during my favorite new "the laundry isn't done yet, I'm going to climb things and practice stuff until I hear the buzzer" activities, I felt very compelled to return to some of my mobility and skill-based challenges. I also found myself wanting to practice a very fun Tai Chi sword form I had committed to memory many years ago. The main realization was that my basic strength and conditioning training is now something I don't really have to think about or "make" myself do. It's like brushing my teeth, if brushing my teeth was extremely fun and challenging. I've made my strength and conditioning training into a fun game, and so it's not been an issue for many years. But I thought about some of the other things which ARE still issues... the things I want to get better at, but am not training consistently. So at that advanced hour, I started playing around with creating a new mobility routine and organizing what I want to work on more consistently. Little things, no biggie. Little tiny bite-size things that when done on a daily basis might add up to a huge benefit. - [GiryaGirl.com Podcast Book Focus with Dr. Chad Eldridge and Chris Flores](https://giryagirl.com/podcast-what-we-are-reading-with-the-movement-mechanic-dr-chad-eldridge-and-chris-flores/) - We did it! We stayed on the schedule (so far). The goal is to put out a podcast every other week on a Thursday so here we go! This podcast's theme is books that we're reading (which are not necessarily directly related to health/fitness). There's three people talking this time, myself (Adrienne of GiryaGirl.com) with co-host Dr. Chad Eldridge, and we had call in guest Chris Flores join us for the first portion of the show. Find out about the books which are impacting our lives. (Detailed show notes coming soon!) Link to Dan John article referenced in the podcast Click here to Subscribe on iTunes Alternately, you can subscribe via RSS on your android or other devices by clicking here. - [Ask Giryagirl: More Tips to Fix Your Hardstyle Kettlebell Swing [VIDEOS!]](https://giryagirl.com/ask-giryagirl-how-to-fix-your-kettlebell-swing/) - Every now and then, friends and former clients who've moved away will send along a video of their kettlebell swing. "Does this look right?!" or "What am I doing wrong?!" etc. And before we even get to the fact of the different legitimate styles of kettlebell swings (I practice and teach the RKC hardstyle kettlebell swing, but there's also a GS "Girvoy Sport" style of swing, CrossFit etc.), there are tons of very questionable videos out there online. The questionable videos are often aimed at women and that of course drives me bonkers. So, with very little prompting it's easy enough to get me to run outside and shoot a video or two to help people who might need a few pointers to really dial-in their hardstyle kettlebell swings. - [New Podcast! Adrienne and Co-Host Dr. Chad Eldridge Discuss Two VERY Cool Recent Events! Get the Scoop!](https://giryagirl.com/podcast-kettle-prt-and-frc-functional-range-conditioning-event-recaps-experiences/) - It's been a BLAST to add Dr. Chad Eldridge as the official Co-Host of the GiryaGirl.com Podcast (at least that's how it will be until we can come up with a new name/platform etc. for it.) This episode is a little shorter, but packed with info as both of us attended different, but extremely cool events last weekend. I set a timer during the recording (it's silent, thankfully) so that we would get close to equal time talking about both of these events. I was a judge for the very cool K.E.T.T.L.E. PRT competition in Chicago, Illinois. This unique event is the creation of Senior RKC Robert Miller and RKC Team Leader Katie Petersen. I will be writing a very detailed article about this event, but for a sort of sneak preview, listen to this podcast! Chad went to a FRC (Functional Range Conditioning) certification at the Onnit Academy in Austin, TX. You'll want to hear about the details of this fascinating system. I'm pretty darn intrigued! You can also tune in by... Listening DIRECTLY on your computer in a new window Subscribing via RSS - [What does RKC stand for?](https://giryagirl.com/faq-what-is-rkc/) - RKC is an abbreviation for "Russian Kettlebell Challenge" or "Russian Kettlebell Certification" and refers to Dragon Door's 3-day kettlebell instructor certification workshops held all around the world. This challenging workshop teaches six main kettlebell lifts along with many other non-tested drills. Participants are required to pass technique tests, a teaching test, and a grueling kettlebell snatch test of 100 reps in 5 minutes with the weight chosen according to the participant's weight class. Unlike many certifications and workshops in the mainstream fitness industry, participants are strongly encouraged to train for this event to be able to pass and more importantly to best use the information they will receive. - [What is a Girya or Kettlebell?](https://giryagirl.com/node-17/) - A spherical cast iron weight of a given size with a large, usually thick handle protruding from the top. Often, the bottom of the kettlebell will be slightly flattened. Kettlebells are usually painted or sealed against rust, and are sometimes given a colorful rubber coating. Sometimes kettlebells are referred to by their Russian name: Girya, similarly, a person who practices or competes in kettlebell sport is sometimes referred to as a Girevik. Product review of Dragon Door kettlebells Purchase kettlebells from 10lbs up to 132lbs! - [Where can I find a kettlebell?](https://giryagirl.com/node-18/) - Dragon Door the first place to seriously offer kettlebells in the USA, still they are the number one place to go for amazing quality kettlebells. I wrote a somewhat extensive review on why they're the best and why they're the only ones I can be bothered to purchase. Purchase Dragon Door kettlebells from 10lbs all the way to 132lbs!! - [2015 Black Friday Awesome Deals Guide!](https://giryagirl.com/2015-black-friday-round-up-fitness/) - Hurrah!!! Black Friday is Here once again! And as some of you have already read on Facebook, I've begun some shopping of my own (but did leave you plenty of goodies out there, so no worries. Here's the guide to this year's best deals right now (in my humble opinion)... First off... HELLO! 25% off of Dragon Door Kettlebells when you use the code "BFSALE" during check out! That goes from the teeny 10lb kettlebell all the way up to the brand new 60kg kettlebell that weighs as much as me! Go over there and get the tools to change your life!!! - [New kettlebells on the way, the last few hours of a mega-sale, and a simple workout idea](https://giryagirl.com/cyber-monday-simple-off-day-workouts-slacklining-recommendations/) - I'm always scouting around for cool locations for videos etc. to keep things interesting. This past weekend I hit a small jackpot! I found a new extremely bright mural near what used to be Forbidden City (and according to someone working on the property, it's soon to be another location of the beloved local fusion restaurant, Tako Cheena. So, pretty much good news for everyone. Mills50 is becoming even more of a great food destination. During Dragon Door's Black Friday Sale I bought two oddly sized kettlebells, a 26kg for me (I am once again working towards the Iron Maiden Challenge... which requires a pull-up, pistol, and press with a 24kg kettlebell...so you see what I'm doing there) and a 10kg kettlebell for bottom-up presses, etc. and to challenge a specific client with it... 10kg is also just a great interim size for various mobility drills as well. But more on that later. - [Super Scaleable Three-Move EMOM (Every Minute on the Minute) Workout for Home or Anywhere](https://giryagirl.com/emom-every-minute-on-the-minute-workout-for-sandbag-and-pull-up-bar/) - Those of you following along on Instagram today you may have noticed at the end of one of the videos I kind of... attack a bowl of pepperment bark at Williams-Sonoma while on an otherwise innocent errand to pick up a box of Mavea water filters. Long story short, I might have had a little bit of a sugar rush when I came home, but I also wanted to get some reps in, and some small chores done too. Enter the EMOM workout... Every Minute On the Minute. I set the interval timer to chime on the minute every minute for 30 minutes--which is a pretty ambitious time frame for an EMOM workout usually, but I had planned to keep the reps low on this one. I did a mobility warm up and set up everything before pressing start. Earlier today I brought up an Ultimate Sandbag "Strength" bag that is filled with about 50lbs of delicious smelling dry jasmine rice (50lb bags of Thai style jasmine rice were on sale the day that I went to the Asian market looking for a giant bag of rice). I wanted to clean the outside of the bag anyway so why not grunge it up with some of my sweat beforehand? Also, I love doing little combos with it. For tonight I felt more like "doing things" than "thinking" so an EMOM workout sounded like the right idea. FIRST, a basic ground rule: every rep must be good, if questionable reps start happening, then the game is over. Here's the version I did and the little video I didn't think to shoot until I was about 3/4 of the way through the workout... - [Short on Time Kettlebell Workout Variations...](https://giryagirl.com/quick-kettlebell-workout-ideas-rkc-blog-recaps/) - 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. 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. - [The Value of a Fresh Start](https://giryagirl.com/the-value-of-a-fresh-start-new-year-2016/) - As usual, there's a lot of tough talk on the internet and Facebook about how New Years resolutions are useless. And I get it, I understand that for many people, resolutions fail year after year after year. Especially big, "unrealistic" resolutions... HOWEVER... No, I'm not sharing the missing adjective, that's between me and me. Sometimes these resolutions fail because the stakes aren't high enough, the commitment isn't solid enough, or maybe the time isn't right. But the past doesn't matter, what you can do now and change now does matter. If drawing a line in the sand when the calendar flips over to a new year helps, then do it. There's a reason all these 21-day, 30-day, 45-day, 60-day, 90-day challenges exist--people want a chance to start over. And while the implementation of these things is often faulty or flawed, there's no real reason to throw the proverbial baby out with the bathwater. - [Three Kettlebell Get-Up Game Changers... (and a bonus controversial one) With VIDEO](https://giryagirl.com/three-kettlebell-get-up-game-changers-and-one-very-controversial-one-with-video/) - Hope I’m not giving the impression that the get-up is chock full of pitfalls, peril, and potential catastrophe. But I do know that the get-up can be overwhelming and frustrating not only for kettlebell newbies but also for people trying to teach it. This post is aimed at both the people who may be new to the get up as well as the people who might be TEACHING the get up. First of all, if you haven’t already checked it out, and if you’re having a hard time with your get-up from the very first few movements, please check out my “Get-Up Pet Peeves” post and video. Speaking of video… even if you have no aspirations to become a YouTube or Instagram star, one of the most effective training tools you have might be in your pocket or gym bag right now—the camera on your phone! The common mistakes mentioned below can all be easily spotted by a training partner, your instructor or coach, or… if neither are available, you can check yourself by taking a short video. - [Bonus Podcast! 2016 Kickoff Experiement - "Questions From Google" Kettlebells, Bodies, Bums, and Challenges](https://giryagirl.com/podcast-questions-from-google-kettlebells-convict-conditioning-physique/) - Bonus Podcast!!!!! Kicking off 2016 with a little retrospective of questions, phrases, and search strings that people have typed into Google... and then ended up on my site. Some are super important, some are silly (and yet still important at the same time). I had fun with this one. Going to be hitting the road again very soon, and decided that it was as good of an excuse as any to test out the secondary audio recorder I have... it's small and very roadworthy, but I was concerned about sound quality. To my great and happy surprise, it recorded this podcast with ease, low noise and at a very nice quality. It's earned a place in my bag for this trip, which is a great relief because the other recorder (which is great for pro audio and has XLR inputs and phantom power) is a bit clunky and conspicuous. I'll be guest teaching at Momentum Fitness in NYC, and two classes are already waiting list only, so get over there and sign up now while you still can! People don't usually register this far in advance apparently so... click here to sign up for a selection of bodyweight, kettlebell, sandbag and metcon classes taught by yours truly at Momentum Fitness in the Upper West Side. I'm really looking forward to this... at the same time I'll also be talking to some industry icons, friends, gym owners, authors, and thinkers... brace yourself for the onslaught of awesome content soon!!! Click here to Subscribe on iTunes Alternately, you can subscribe via RSS on your android or other devices by clicking here. - [Travel Log and Workout:Visit to NYC Part 1 - Traveling Rings--with Video, Kettlebell & Sandbag, and MORE!](https://giryagirl.com/nyc-training-visit-traveling-rings-workout-momentum-fitness-video-adventures-healthy-food/) - It was time to get out of town... if I have to spend too much time in Florida, I get antsy and the humidity and lack of any real relief from the heat was beginning to really wear on me. So after some clicking around and a few emails I managed to put together a little trip that would allow me to keep working some on writing and my usual business client responsibilities as well as training small groups and individuals. There's still time to register for (bodyweight, kettlebell, metcon, kettlebell and sandbag) classes if you are in the area: Momentum Fitness NYC. Sisterhood of the Traveling Rings... please note that the impressive young gymnast on the small rings is only on the small rings because I was using the large rings... pretty amazing! - [Podcast with People Magazine's Sexiest Trainer Alive, and Inventor of Intrinsic Strength Training, Angelo Grinceri!](https://giryagirl.com/podcast-nyc-conversation-with-people-magazines-sexiest-trainer-alive-angelo-grinceri/) - But FIRST! Here's how to do Angelo Grinceri's Intrinsic Strength Training Pull Ups! One of the many reasons for this NYC trip was to meet up with some of the people I've been working with from a distance... and to talk them into podcasts when possible! Yesterday's meeting with Angelo Grinceri was a TON of fun. We’d already been babbling incessantly over Blue Bottle coffee, lamb salads, and Mast Brothers sheep’s milk chocolate–which was surprisingly and delightfully sheepy. Like sheep’s milk cheese and chocolate all at the same time. But when the conversation turned to grilled octopus I knew it was time to hit record… what follows is a rollicking conversation that traverses multiple subjects around more adventurous forms of health and fitness. I hope you enjoy it as much as we did! Keep watching for Angelo’s upcoming book with Dragon Door Publications, Intrinsic Strength Training. View full post here to see the Instagram embeded videos from training with Angelo! Link to a recent Dragon Door Interview with Angelo Click here to Subscribe on iTunes Alternately, you can subscribe via RSS on your android or other devices by clicking here. - [Strategy, Bacon, Espresso... Catching Up with Rolando Garcia III, NYC Trip Part 4 PLUS Neuro-Grip Max Reps Video!](https://giryagirl.com/nyc-meeting-with-rolando-garcia-iii-bacon-espresso-neuro-grips-live-stream-youtube/) - A trip to Manhattan isn't complete without a brainstorming, strategy-focused visit with Rolando Garcia III... The day or two before meeting up with Rolando Garcia III, I'd arrived at Irving Farms (recommended coffee! I brought my friend a bag back and she's still raving about it) a little early to meet up with Phil Ross and Nykki Ross (we were plotting out the podcast etc for the next week). I suddenly realized that the 3 hardboiled eggs and avocado I'd eaten for breakfast in the cafe of the hostel were long gone and the "egg plate" at Irving Farms sounded way too tempting. - [Who Froze Better? GiryaGirl or the Denver Broncos? Happy Super Bowl Sunday!](https://giryagirl.com/super-bowl-sunday-broncos-cryotherapy-videos/) - In a weird edition of "who wore it better" I present my recorded cryotherapy live stream archive video alongside a report from the Denver Broncos, one of the many pro teams out there who also use cryotherapy for recovery. - [How to Join the 1%... of Kettlebell and Calisthenics Strength](https://giryagirl.com/how-to-join-the-1-percent-of-strength-and-fitness-for-real/) - I forget what business summit I was attending but for good or for ill my behaviors as an iconoclast, contrarian, and overall weirdo were being verbally encouraged by the speaker. It's fun to finally be commended for going against the tide, of swimming upstream, and NOT doing what everyone else is doing. The speaker was saying that the much maligned "1%"--at least the part that worked for it, and didn't just inherit it... or those that inherited it and kept it--were there because of BEHAVIOR... namely rare behaviors. It was pretty obvious, pretty quickly that these "rare" behaviors were the same across many different fields, not just business, marketing etc. The main thing was DO the WORK. Focus on the basics, and DO THE WORK. - [Podcast and Advanced Kettlebell Tutorial Video: Visit to NYC Part 3 - Checking in with Master RKC Phil Ross and Nykki Ross](https://giryagirl.com/report-from-ny-nj-podcast-and-tutorial-video-with-master-rkc-phil-ross-plus-vlog-livecast/) - There's so much material to share with you from the NYC trip that it's frankly kind of overwhelming at the moment... However, seeing as the cat is out of the bag (oh Facebook...) on the fun and informative podcast with father-daughter super-duo Master RKC Phil Ross and Nykki Ross, I wanted to share it here ASAP. To be fair, I didn't tell them that I usually upload to the podcast site then wait until iTunes grabbed it before doing the promo. It does tell me though that they're subscribed to the podcast, and ultimately that's what we want!!! :) But, even if you've already listened to the podcast linked on this post (scroll below the video), keep reading here... especially since there's a video of Phil teaching me a really wild and advanced (try only at your own risk!) kettlebell drill called the bottoms-up crescent swing. - [I was a guest on the Red Delta Project Podcast, Plus a Bodyweight Only Workout, and a Video](https://giryagirl.com/guest-on-the-red-delta-project-podcast-and-bodyweight-workout-video/) - A few days ago I had the honor of being the first ever guest on PCC Team Leader, Matt Shifferle's Red Delta Project Podcast. Once again, as when he was recently the guest on MY podcast, we had a ton of fun discussing some of our favorite topics, calisthenics, the PCC, great food, training strategies and more. At the risk of bragging, it seems like we get around to some pretty powerful stuff in conversations. Hope you enjoy this episode titled "Tackling Bodyweight Training with Adrienne Harvey"! And did I REALLY divulge a fat loss tip? Yes indeed! Listen to The Red Delta Project Podcast on iTunes, Stitcher, or directly from his website. Shortly after he attended the PCC quite a while ago, I interviewed Matt for Dragon Door and instantly realized how creative, cool, and skilled Matt is, so be sure to check out his extensive website, podcast, and substantial YouTube channel! - [I am now an RKC2 Certified Instructor!](https://giryagirl.com/rkc2quickupdate/) - Just got back from an incredible weekend with the Dragon Door crew and 75 candidates for the RKC Level 2 - I am now RKC2 certified! Will be posting the experience recap articles on here very very soon, but for now I am about to jump BACK into the car and drive down to West Palm Beach for the Beyond Organic* Founder's Conference. - [Kibbi Spiced Slider Patties](https://giryagirl.com/kibbi-spiced-slider-patties/) - A simple but really different tasty Mediterranean flavor for slider patties - [Cauliflower Fried Rice](https://giryagirl.com/cauliflower-fried-rice/) - This recipe is not an exact science, and seems to be best made with some experimentation and customization in mind! It's also a great use for leftovers or if you purchased a lot of organic cauliflower because it was on sale! - [Macho Mojito Protein Shake](https://giryagirl.com/macho-mojito-protein-shake/) - A simple but differently flavored grass fed whey protein shake - [Want to learn about kettlebells from the Girya Girl? Come train with me!](https://giryagirl.com/want-to-learn-about-kettlebells-from-the-girya-girl-come-train-with-me/) - Now accepting individual and small group clients for RKC style kettlebell training in Winter Park, Florida - please contact me by email so we can setup an appointment - adrienne@giryagirl.com - [Ask GiryaGirl: A Kettlebell Technique Get-Up PET PEEVE and How to Fix It...](https://giryagirl.com/ask-giryagirl-how-to-fix-your-kettlebell-get-up-getup-with-video/) - First of all, before anyone thinks I'm about to get all preachy over here about the get-up, let's get some things straight... many years ago before even training with an RKC instructor (I had a hard time finding one at the time) I tried to teach myself the get-up. And I really wish that I had video of that to show you, because I would somehow end up facing the opposite direction by the time I got back to the floor! At the time that's not what I wanted to do, but now I want to figure out a safe/legit way to do that and use it in a kind of flowing kettlebell circuit etc. I love to put those things together. The point of that story is, that until I did really begin to seriously train with an instructor (and start to prepare for my first RKC workshop) I DID NOT LIKE the get-up! It was frustrating, complex, seemingly illogical, gaaahh! Seven parts?! WHAT?!?! Fortunately, breaking it down into its component parts solved a lot of problems, and even today I love to use the individual portions of the get-up along with the full get-up in workouts. Working on those small but powerful chunks one at a time--and their transitions can add a cool variety to your workout as well as strengthen your understanding and enjoyment of the full on regulation get-up. Good times!!! Q: Should my straight leg pop up/fly up/etc. during the first part of the Turkish get-up? A: NOOOOOOOOOOOOOO! And here's a video about why and how to fix it! Read the RKC Blog post by Master RKC Dan John referenced in the video here. Register for an upcoming HKC (Hardstyle Kettlebell Certification) workshop Register for the February 2016 RKC taught by Dan John in San Jose, California! - [Salad Olivier, GiryaGirl Style](https://giryagirl.com/salad-olivier-giryagirl-style/) - A high protein take on a classic one dish meal salad for people who hate mayonaisse. Great for a complete make-ahead meal, picnic item, or take to work lunch. - [The FUTURE of Personal Training... Podcast with Rolando Garcia III, Author of Intrinsic Excellence](https://giryagirl.com/podcast-the-future-of-personal-training-with-author-rolando-garcia-iii-intrinsic-excellence/) - I've been friends with Rolando Garcia III for a while now, and we seem to have a fun tradition of meeting up for lunch and having great discussions whenever I visit NYC. While we decided to spare you the restaurant noises, we didn't want to deprive you of a podcast. Considering that Rolando's book launched just a few days ago, it seemed more than appropriate to get this podcast out to you now. It's linked below for online listening via iTunes, Stitcher, and now fancy slideshow version on Youtube! (Which do you enjoy most? Please tell me in the comments section at the bottom of this post) Testing some other new systems mean you actually get some SHOW NOTES this time! :) Hurrah! Let me know if that's something you enjoy or not (it's a lot of work, so if you don't care, please tell me!) Listen to this episode of the GiryaGirl Podcast on iTunes, Stitcher, or directly on the GiryaGirl Podcast website. Show Notes Below! - [Makerspace Coworking, Office Snacks, Offsetting Sedentary Work, Exercise Snacks, and a Vlog!](https://giryagirl.com/coworking-healthy-work-snacks-vlog-kettlebell-workout/) - As many of you may have already gathered, even though I do train individual clients, help prospective RKCs, RKC-IIs, PCCs to prepare for workshops, lead a kettlebell and bodyweight focused small group class, teach occasional out of town classes/workshops, and when asked ALWAYS am happy to help teach a PCC workshop, training others is not the main thing I do "as a job". I kinda don't even like the word "job" as it implies a lot of negative things for people. People think I work all the time, and well if I thought of what I do as "work" then they might be right. When I think about "work-life balance" it gets confusing, having been a small business owner since 1999 and choosing things which are more enjoyable and learning-based than drudgery. Don't get me wrong there's been plenty of drudgery, it's not all ice cream and unicorns over here. It's definitely not ice cream as I don't digest that stuff too well. But ANYWAY... - [Mosquito Repellent and Dragon Door Kettlebells - Problem and Solution!](https://giryagirl.com/mosquito-repellent-and-dragon-door-kettlebells-problem-and-solution/) - Q: OMG!!! I wore some bug repellent and now the rust resistant e-coat is coming off my Dragon Door kettlebells and attaching itself to my wrists, arms, etc???? How do I make this stop?? - [Red Cabbage German Style - Lower Sugar Modification](https://giryagirl.com/german-style-red-cabbage-low-sugar-modification/) - A modern, lower sugar version of this home-cooked German classic! - [Ask GiryaGirl: Is Convict Conditioning OK for Women? Are there Prerequisites for the HKC? And A SERIOUS Interview!](https://giryagirl.com/ask-giryagirl-is-convict-conditioning-ok-for-women-are-there-prerequisites-for-the-hkc-and-a-serious-interview/) - Could have SWORN that I'd answered the first question before, and maybe I have, but I also forget what day it is on a semi-regular basis given that sometimes enough interesting things happen in 1/4 of a day to account for a full day. Not complaining about that one bit. Without any further delay, here we go! Q: Is Convict Conditioning suitable for women? - [Quick Sesame Cook-Ahead Kale](https://giryagirl.com/quick-sesame-cook-ahead-kale/) - This simple but very flavorful recipe can be partially portioned and prepared ahead too! Fantastic for a quick side dish - [Slackline and Mace Experimental Challenge - Unconventional Outdoor Balance and Mobility Training [VIDEO]](https://giryagirl.com/slacklining-with-stronger-grip-mace-active-mobility-video/) - It's that brief but magical time of the year in Florida where on a few days it is very nice outside. Soon, it will be unbearably hot, humid, and with afternoons full of steaming hot rain. BUT until that time, I try to get outside (in the shade at least) as much as possible. Yes, this is a silly graphic, but it's 100% true. I really enjoy observing the occasional bird of prey, and it is uncanny how many of my own workouts and those of the kettlebell small group are attended by a hawk. It's probably the time of day, but it still seems very special. Slacklining is a great excuse to go out and play, and yesterday I decided to also take along my very cool mace from Stronger Grip. - [Podcast with Kirsty Grosart, World Class Handstand and Bodyweight Strength Expert, GMB Coach](https://giryagirl.com/podcast-special-guest-handstands-handbalancing-expert-kirsty-grosart-of-gmb/) - I've noticed Kirsty Grosart's achivements and extreme skills for years online. It was a ton of fun to get her on the GiryaGirl.com podcast! Admittedly, I'm being super-self-serving by trying to get a whole bunch of tips to improve my handstand skills, but since I'm sharing it with you, that makes it ok, right? This super fun episode is linked below for online listening via iTunes, Stitcher, and now fancy slideshow version on Youtube! (Which do you enjoy most? Please tell me in the comments section at the bottom of this post) I even made you show notes again. And again, let me know if that's something you enjoy or not (it's a lot of work, so if you don't care, please tell me!) Listen to this episode of the GiryaGirl Podcast on iTunes, Stitcher, or directly on the GiryaGirl Podcast website. Show Notes Below! - [Quick Workout for Hectic Times, Kettlebells, and Battling Rope!](https://giryagirl.com/quick-kettlebell-and-battling-rope-intermediate-advanced-workout/) - I'm still working on editing a fun video for you with an especially interesting circuit (there's some highly functional but silly looking parts to it, thanks to my general appearance, some kids at the park gawked at what I was doing, but were unsure if it was "safe" to openly mock me. Thanks, hairdo!) Anyway that is still in the works. Look for it this weekend, so you can try it and hopefully not get laughed at by kids at the park as you work though this unusual combo! It's been a fairly crazy week... (click here to skip the yabbering and get to the workout) Here's some sampling of the odds and ends of the past several days... fist-bumping my now-vintage studio monitors that I absolutely swear by, sweet potato muffins I made while waiting for a video to compile, landing a tiny nanodrone on a yoga brick, resistant starch cold lentils, reading from and writing stuff in the gray workout Moleskine of doom for myself and small group, buying your Granny's unwanted Limoges, 3d printing, and Counter Culture coffee. And that's just the stuff can show you, it's not the writing, editing, calls, interim sysadmin responsibilities, and scores of other tasks. In order to "earn" the 5 visit package of cryosauna treatments I paid for earlier this week, it's been a fairly hefty workout time as well. I owe you a detailed review of Keith Weber's stellar Extreme Kettlebell Cardio Workout DVD Vol. 3 which is especially awesome, instructors will want to both do the workouts and then use pieces of the workouts for their classes. The review will include some examples of how to do this, and how to step some of the things down a notch when necessary. - [Podcast with Ryan Pitts, World Class Craftsman, Mace Swinger, Grip Strength Expert](https://giryagirl.com/podcast-special-guest-master-craftsman-mace-swinging-grip-training-expert-ryan-pitts/) - In the corner at Bud Jeffries and Logan Christopher's now legendary Super Human Training 2 Workshop in Tallahassee, FL, Ryan Pitts had carefully set out a number of totally-new-to-me but super interesting looking pieces of strength and grip training equipment. Needless to say we all got hooked on using them at that workshop. I ended up picking out several items which I've been using ever since. They've helped challenge my clients, small group trainees, and myself in unusual, unexpected, and incredibly useful ways. Besides, all of this stuff is all a TON of fun. Listen to this episode of the GiryaGirl Podcast on iTunes, Stitcher, or directly on the GiryaGirl Podcast website. Show Notes Below! - [A Monkey Bar Monday WORKOUT with Video!](https://giryagirl.com/monkey-bar-monday-workout-video-cartwheels-healthy-skoop/) - Those who train with me know how much I love finding a new "fit trail"! Imagine the delight in finding a fit trail AND a large open field full of mostly soft grass, but not chemically treated to the point of the local soccer fields (those make me itch and that's freaky... and scary because... chemicals!). While this requires a little "scouting" to make sure no hands end up in ant hills, I always scout out the ground where I will be flinging myself around anyway. No nasty surprises, please... Anyway, in honor of "Monkey Bar Monday" below is a workout video that I finally got around to editing for you! The circuit includes pullups, kettlebells, cartwheels, and of course the monkey bars! It takes courage to do cartwheels as an adult... watch how bad they are on my non-dominant side! HAHAHAH!!! There's 3 rounds of this in the video! :) Hope you enjoy! - [BONUS Podcast Mini Episode: The SCC-HKC Combo with Adrienne Harvey, Senior PCC and Mike Krivka, Master RKC](https://giryagirl.com/podcast-mini-bonus-episode-one-scc-hkc-combo/) - This is the first in a series of 4 bonus episodes loosely focused on topics related to the SCC (Strength Calisthenics Certification) and HKC (Hardstyle Kettlebell Certification) workshop combo that Mike and I will be leading on June 11th and 12th in Gaithersburg, Maryland. This will be the first ever combo workshop weekend for the SCC/HKC, and if you register for both, you'll save $, if you register for both before April 30th, you'll save even more. Mike's facility, CrossFit Koncepts is absolutely ideal for BOTH workshops and I really look forward to teaching there again. Show Notes: - [500 Kettlebell Swings for 500 Youtube Subscribers! Hurrah!! A Dan John Workout and More!](https://giryagirl.com/500-kettlebell-swings-for-500-youtube-followers-video-celebration-workout/) - WHEW! Finally! Though admittedly I have not been especially aggressive about growing the youtube channel... (and that may change) I am SUPER proud of the 500+ youtube subscribers I have earned so far... and what a great excuse to try out this awesome simple but no joke workout from Master RKC Dan John! Check out his recent article on DragonDoor.com here: The Whys and Hows of the One Kettlebell Workout for more variations, ideas and things to keep in mind with your kettlebell training and overall long-term programming. - [Another Look at a Stronger Grip Favorite, An Unconventional Strength Challenge Partner Workout, and More "Tone and Drone" Antics](https://giryagirl.com/stronger-grip-gripball-set-and-video-variations-unconventional-outdoor-strength-power-workout-tone-drone/) - After an eagle-eyed Instagram follower asked if the little hook ball items on my home pull up bar were Stronger Grip GripBalls, I remembered that I hadn't talked about them in a while and did a short video about how they can be used for a variety of grip strength and coordination challenges. In addition to the pull up variations in the video below, many people use them to pull sleds, etc. Always be sure to do some extensor work after grip training--especially if it is this intense! - [Another EMOM Challenge AKA Oops I Did 200 Kettlebell Swings and 40 Pull Ups at 10PM](https://giryagirl.com/another-emom-workout-kettlebells-pull-ups-tuck-ups-emom-ideas/) - The 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). - ["That Long Lean Look YOU LOVE" - minor rant... and more of my story](https://giryagirl.com/longleanlieandakettlebellsolution/) - Have seen this phrase for years, it even fooled ME in the past... fooled me into wasting time, money, and still not having "the answer". La la la... do these little safe non-offensive, non-making-you-actually-sweat exercises that won't "bulk you up" etc and you'll have "long lean muscles". Ladies... it's a LIE. Plain and simple. - [Busy Day Workout for All Of The Things!](https://giryagirl.com/all-of-the-things-quick-workout-amrap-timed/) - My internet nerd friends get the reference there "all the things". Named that because well, there's mobility, calisthenics (pull-ups), kettlebells, and sandbag. Once again, Monday was being Monday and full of all kinds of interesting business related challenges. Still... I wasn't about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy sandbag plus kettlebell walk I had to try it. I couldn't wait one more day! They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level.... Here's what I did: (For reference, for the double swings and for the one leg deadlifts--with both kettlebells because the were sitting there, I used a pair of 16kg. For the carries, I used an Ultimate Sandbag "strength" bag that weighs about 50lbs, and a 32kg (70lb) kettlebell. Adjust to your needs--and to what you have around!) In case my fancy graphic is difficult to read here it is in text: - [Where do you get these amazing fruits and vegetables?!?](https://giryagirl.com/wheretofindproduce/) - Three separate people asked me JUST TODAY where I get the vegetables, fruits and general produce for the recipes here and which is pictured in the various breakfasts, lunches and dinners I post on twitter. There are two answers - one for locals (Orlando/Winter Park) and a more general answer for those of you in other parts of the country/world: Locals (this is not an exclusive list - there are more and I will add them): - [GiryaGirl.com Chosen as a finalist in the DragonDoor.tv Blog Contest!](https://giryagirl.com/ddtvblogcontest/) - So honored to be chosen as one of only three finalists in the Dragondoor.TV Blog Contest! AND its a great show (as always) this week :) Click here to watch this week's program, then scroll down their page a little to place your vote! :) - [Haven't Forgotten! Sunday Part 2 of the Orlando RKC is in the works- should be posting VERY soon! :)](https://giryagirl.com/node-144/) - Sometimes it writes itself, sometimes its a struggle... these last two are so very very important. The good news for you is - it isn't over as the RKCII looms large next week - and you bet I'll be blogging about that too! - [How to Workout with Kettlebells and Do Laundry at the Same Time](https://giryagirl.com/short-intermediate-level-kettlebell-workout-for-laundry-or-chore-time/) - The following situation has the potential to cause the following: a fast, challenging workout and a clean load of laundry (I'd recommend putting at least one towel in there so you have a warm fluffy towel for a post workout shower). I really hate chores, but I like to workout... and both need to be done regularly... here's an example of how both can get done at the same time! - [Homemade Sunflower Seed Butter Recipe, Simple Method](https://giryagirl.com/simple-two-ingredient-sunflower-seed-butter-recipe/) - Unlike a lot of the posts and recipes for sunflower seed butter I found online while researching my own approach, I'm going to keep it simple. Two ingredients: 3 cups raw shelled sunflower seeds Himalayan mineral salt to taste - [Pull-ups, Pull-up grip variations, PLUS Shoulder and Thoracic Spine (Upper Back) Mobility](https://giryagirl.com/videos-pull-up-variations-intermediate-level-pullups-shoulder-mobility-kettlebell-drills/) - Since pull-ups and shoulder mobility are inextricably linked, intertwined, and occasionally even inhibit each other, I thought it might be a good idea to have these two videos (and link to Senior RKC Paul Britt's awesome blog post too... keep reading) together. First things first... For people who can do a comfortable 3-5 pull-ups, it can be a fun challenge to (I got this idea from Zach Even-Esh, author of The Encyclopedia of Underground Strength and Conditioning) mix up the grip on your pull ups and chin ups on each set. For example, let's say you're doing the following random example circuit: - [Getting Infused with Vitamins... an Experience with IV Vitamin Therapy [Video Included]](https://giryagirl.com/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). 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! - [Podcast with Annie Vo, RKC Team Leader, PCC Instructor, NYC-Based Trainer, Strength Expert](https://giryagirl.com/podcast-special-guest-rkc-team-leader-pcc-instructor-annie-vo/) - 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 :) - [Guest Appearance on GMB Podcast Plus Experiments with RKC Armbars and Drones!](https://giryagirl.com/gmb-podcast-guest-appearance-rkc-armbar-drone-kettlebell-video/) - 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. - [A Discussion of Adaptogens with Logan Christopher of Super Man Herbs...](https://giryagirl.com/adaptogens-podcast-with-logan-christopher-of-super-man-herbs/) - Meet the root formerly known as _________________. Listen in on a very lively discussion Logan Christopher and I had earlier this week on a shared favorite subject: adaptogens! In this podcast you'll learn what adaptogens are, what they're good for, and an intro of how to use them. - [Strategy Wednesday - Workout Wednesday...](https://giryagirl.com/strategy-wednesday-workout-wednesday-alligator-meat-cooking-video/) - 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! :) - [Beginner's Mind in All Things... a Workout and Notes from the Orlando Maker Faire](https://giryagirl.com/beginners-mind-is-useful-for-everything-plus-a-workout-and-talk-of-the-orlando-maker-faire/) - First off, I'm very happy with the decision to "finally get around to" ordering that 10kg kettlebell. GiryaGirlHQ now has doubles in 10lb, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, 20kg, 24kg, etc. Many of my very strong women clients and workout partners have been wanting access to the pair of 10kg, and they are just a great all-around size to work with. For advanced people, they can present a really great double bottoms-up press challenge too... So, after realizing the double 10kg kettlebells were perfect for a workout partner of mine, I wrote this little thing up, grabbed the 10kg for her and meant to get the 14kg for me, but left one upstairs, so I did it with a pair of 16kg and took my time. This"double-trouble" style workout uses the poker chips to allow for self-pacing. Poker chips for what?! So here's the deal... I started occasionally bringing a little box (and on some occasions a big box) of poker chips to the small group class a few years ago after we all had some comically absurd difficulties keeping track of reps and rounds of things. Then I realized that it might be fun to assign a set of one exercise to each color chip and give each participant a little stack of each color to work through at their own pace. It also was a fun experiment in human behavior as each participant seemed to apply their own personal strategies. Some people did the exercises they liked the most first, others did the exercises they liked the least first to "get them over with" others worked down the line doing everything in the order on the workout color key. Some kept the chips in neat stacks, others mixed the chips in a large pile and just grabbed whatever was on top. SO INTERESTING! If you try it, let us know what you end up doing with your workout! In other news, those of you following along on Twitter, Instagram and a little on Facebook might have seen a mention of the recent Orlando Maker Faire. I haphazardly mashed a lot of the media I recorded while there into a video below, but before we get to it, one of a really fun moments was their "learn to solder" station. - [Please Check Out How to Improve Your Posture with the RKC Kettlebell Swing by TWO Senior RKC Instructors!](https://giryagirl.com/rkc-blog-post-posture-kettlebell-swing/) - 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... - [Competitive Circuit Workout for Monkey Bars, Bodyweight Exercise, and Sprints](https://giryagirl.com/monkey-bar-bodyweight-sequence-and-kettlebell-outdoor-workout/) - I've enjoyed variations of this little combo for a couple of years, it's always a lot of fun and can even feel a little bit like a game. Most recently a friend and I did the workout for 10 rounds followed by a more focused strength workout. If you have a group, you can even perform this as an interesting relay race. No matter how many rounds you choose, be sure to record the amount of time so that you can see how you improve the next time you give it another try. - [Very Lazy Low Carb Macaroons](https://giryagirl.com/very-lazy-low-carb-macaroons/) - The gift of a giant bag of organic toasted unsweetened coconut shreds led to creating this really good, golden, and surprisingly easy low carb snack! Double espresso and vintage Limoges recommended, but not required. - [Andrea's Blog Post is So Awesome I had to Blog about it and Record a Podcast Too... Kettlebell "Origin Story" and MORE!](https://giryagirl.com/rkc-prep-post-from-andrea-du-cane-short-podcast-and-guest-appearance-on-red-delta-project/) - 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! - [The 32kg Sandwich Workout Scheme for Fun, Strength, and Power](https://giryagirl.com/the-32kg-kettlebell-sandwich-workout-two-versions-for-fun-strength-and-power/) - I'd gotten it into my head that for a few workouts I wanted to do at least 100 swings with the 32kg kettlebell. For my size that sounds like a lot, but it's actually not too bad--after training with kettlebells for many years and having solid form with swings (which I am still improving...) - [Down the Ladder Kettlebell and Bodyweight Workout](https://giryagirl.com/down-the-ladder-kettlebell-and-bodyweight-workout-with-how-to-modify/) - Ladders, ascending, descending make for great workout structures. I like to use a descending ladder when going a little on the heavy side, so that each rep is super high quality every round. The following ladder workout is a little different since each round is has some unchanging "bookends". Each round begins with 20 kettlebell swings, and each round ends with one handstand practice attempt and hold (thanks again for those awesome handstand blocks, Kirsty Grosart!) The fun thing about this full body combo is how much it can be altered - I chose a "medium heavy" kettlebell for the 20 swings (a 26kg I happened to have indoors already) and a medium weight for the presses and thrusters (a 16kg). Decided to use the 26kg for the goblet squats though - and that was fun. I could go heavier on both kettlebells, but allow for more rest between rounds, OR I could go lighter on both and challenge myself to complete the ladder with the best possible form--but in the least amount of time! Let me know if you decide to try it, and if you make a cool modification of your own! I warmed up with some floor mobility exercises - ankle circles, shinbox, bretzel, plow, light kettlebell armbar, and a few kettlebell halos from half kneeling. For fun I did a couple of kettlebell getups with the 16kg then... the ladder fun began. - [Baked Sweet Potatoes, Slacker Method](https://giryagirl.com/baked-sweet-potatoes-slacker-method/) - Simply the easiest way to prepare sweet potatoes I have ever seen. In my kitchen, they are usually more of an ingredient, and this method of baking is my all time favorite now. Easy cleanup too. - [12 Days of Christmas Stacking Challenge, Christmas Past Blog Round-up, Quick Workout Alternatives](https://giryagirl.com/12-days-of-christmas-stacking-workout-challenge/) - FLASHBACK!!!!! Originally posted last year, but I found it (Thanks Facebook Memories) and then thought, let's get it out again! :) :) Let me know if you try the challenge! :) Did you eat too much turkey? Pie? Ham? Mashed potatoes? Maybe your aunt made that infamously irresistable mac n cheese like mine did this year.... maybe you got a crispy corner piece of it like I did... Needless to say that plus some black coffee got the creativity going along with the need to get moving... So for the 2015 Christmas post on GiryaGirl.com here's the brand new, UNTESTED (normally I test stuff out on myself and others before posting) 12 Days of Christmas Stacking Challenge! - [A Mind Bender Workout for Cardio, Strength, Power, and Grit](https://giryagirl.com/physically-and-mentally-challenging-kettlebell-and-bodyweight-workout/) - So, I have a weird habit of taking on (or creating) a smaller project to break up a larger project. It means I basically do "work" as a "break" and is part of the reason I get a lot of various things done in a small amount of time. Many years ago I discovered that I don't so much need or want a "break", it's more that I need a change of subject. A mental flavor changer...* One such project I have right now is for a friend who is very gifted with the tough love and real world motivation. This project has had a very welcome side effect of being very motivating. That's right, folks, workout photos aren't always pretty. Now, I'm a self-starter, always have been, but we can all use some help. This has inspired me to get a little more organized. At the same time I'd been listening to James Altucher's The Choose Yourself Guide to Wealth on Audible (here's a free trial and two free audiobooks)... so it all kind of converged over the holiday weekend. I like that book because it seems to support some of my odd behaviors and life choices. That's nice for a change. Anyway, after eating not one but TWO slices of my friend's gluten free (but not free of anything else) delicious peanut butter pie on Christmas, along with a whole lot of leg of lamb and smoked turkey, I really felt like I needed to get out and put those calories to work the next day. I also wanted to mess with my own head. - [The "Half and Half" Kettlebell Workout](https://giryagirl.com/the-half-and-half-kettlebell-workout-heavy-swings-skill-practice/) - I have a real love of heavy single kettlebell swings, especially in sets of 10. That rep range really lets me focus on the form and generate as much power as I can, then the set ends before anything has the chance to get weird. For this reason I really love this rep range for advanced beginners or even intermediate folks for regular swings, they don't have time to let a bad habit sneak in, and plenty of great quality reps get in their memory banks. So, if the kettlebells are properly chosen there's plenty of opportunity to get some near maximal moments in this simple workout. Especially when going for 10 rounds.... That being said, when I did this with a workout partner, I brought out a selection of kettlebells in case we wanted to swap heavier or lighter. So, in addition to the 32kg kettlebell and pair of 16kg kettlebells mentioned in the example workout, I had a 24kg and a pair of 12kg, a 20kg, and a pair of 10kg. Yes, I have quite the collection... I now have enough kettlebells to open my own gym, or lead a pretty decent sized group class of men and women of various fitness levels... (yes, that's foreshadowing...) Other things to consider when choosing your kettlebells for this workout: if you go lighter, then really focus on your skills, making every rep super perfect while minimizing rest/breaks. - [It's Almost Conference Time! More Info Soon!](https://giryagirl.com/facebook-live-neuro-grips-burpees-drone-video-dd-conference/) - More info soon, but there will be a lot of fun livestreams happening on Facebook and youtube! Don't miss out! Watch this space as well as Dragon Door's Facebook Page. I'm also going to share some fun rebroadcasts later as well. For now, check out these fun videos I made for you earlier this week (Burpees theme is unintentional... I dunno why that happened!) Testing Facebook Live with Neuro-Grips Exercises and Burpees! Drone Fun (and burpees)! - [A Chat with Wim Hof The Iceman, Poke Bowl Mania, Thrive Market, and the Give Back Box Program](https://giryagirl.com/interviewing-wim-hof-for-dragon-door-thrive-market-givebackbox-how-to-make-poke-bowl/) - Just a few weeks ago, I clicked a couple buttons on Skype and interviewed the one and only Wim Hof--The Iceman for Dragon Door. After only about two rings, here he was, smiling and waving from the other side of the Atlantic. I hope that the enthusiasm in his answers comes through in the printed version for you. Wim is the genuine article, and as Scott Carney had said in his interview and in his book, it's Wim's rustic, imperfect nature that makes him that much more real. Wim is an adventurer, not a guru. And that's awesome. I'm still not sure I'd do many of the feats mentioned in the book, but no matter how you feel about climbing Mt. Everest wearing just shorts, the breathing exercises and cold showers can benefit just about anyone. Wim continues to participate in scientific studies as well, and he hints at upcoming research in the interview as well. I wold absolutely encourage you to go check it out along with his Dragon Door title, The Way of The Iceman which is now out in paperback. Speaking of frozen things... - [Another Epic Photoshoot with Jon Bruney and Dragon Door in Chicago!](https://giryagirl.com/another-epic-photoshoot-with-jon-bruney-and-dragon-door-in-chicago/) - Almost four years ago to the day, we had the photo shoot for Jon Bruney's awesome book, Neuro-Mass. It was and still is probably the most challenging photoshoot I've ever experienced--it was two days of some of the most difficult and creative strength moves I'd seen at the time. The incomparable RKC Team Leader, PCC Instructor, and shredded ab-monster Matt Maher was on that shoot and frankly defied gravity a few times too. The Neuro-Mass shoot was the first time I'd ever tried the now infamous Neuro-Grip pushup handles. Four years ago we only had the prototypes which if you look super close in the book you can see that they are handmade and a little rough hewn. Then, the first generation offered by Dragon Door was cast from solid aluminum and had this crazy tuning-fork like CLANG if you happened to smack 'em together or strike them on the ground even slightly. Depending on your preferences this could be a pro or a con! Thankfully the next version (and the ones that are currently being sold on Dragon Door) were further improved, they're made from steel, the larger tubing "handle" part being heavy gauge but hollow so they aren't excessively heavy. (I like to toss them in my backpack for outdoor workouts) Since the new Neuro-Grips aren't cast, they don't have a mold mark--and that's a welcome change for high rep training! - [Spicy Tahini Sriracha Roasted Brussels Sprouts](https://giryagirl.com/spicy-tahini-sriracha-roasted-brussels-sprouts/) - Roast Brussels sprouts with a spicy sauce (that's also good for other things). - [Heavy Kettlebells + Fajitas... A Workout and Simple Cast Iron Skillet Fajitas Recipe](https://giryagirl.com/a-heavy-kettlebell-workout-and-a-simple-cast-iron-skillet-fajitas-recipe/) - Must admit, I'm really enjoying the lower humidity and slightly cooler weather here at my new place... and even though I was very active before, being able to just go outside and work out with very little fanfare (or audience) has inspired me to do even more. I felt like going pretty heavy with things last night, and ended up surprising myself a little. Given that I kept seeing references to the get-up in Systema class on Tuesday--and then of course after reading Dan John's very cool article about the get-up, of course I had to feature get-ups as well. In fact I was feeling pretty energetic and decided to go a little heavy (remember, I'm only about 130lbs, so it's relative) with those too. First off, I did my favorite basic joint mobility sequence (this is an unlisted video, and I need to make it more fancy, but you know how it goes) and a few get-ups on both sides without any weight. - [EGGS! How to make amazing hardboiled eggs & how to make deviled eggs!](https://giryagirl.com/hardboiled-eggs-guide-for-easter-holiday-weekend-2017/) - In case you're thinking of boiling eggs this weekend, I wanted to put these posts together for you. Eggs are awesome anyway, so any excuse to highlight these nutritional powerhouses is a good one! Hardboiled eggs are a favorite grab and go snack (even at the airport--look for them at the more "gourmet" snack stands and shops). Just a little salt and pepper and they're fabulous, but if you have a few minutes, a few ingredients, and a ziplock bag, you can make some fairly fancy deviled eggs without too much effort (or cleanup). I love deviled eggs so much I even have a special plate for them now... - [Kettlebell Strength and Mobility Workout with a Pump Stretch Prying Cobra Demo Video!](https://giryagirl.com/kettlebell-and-mobility-workout-with-pump-stretch-prying-cobra-video/) - Once again I'm working with a fairly tight schedule with hard deadlines, self-imposed deadlines, productivity goals, catching up from the move (seriously the glass doors on the cabinets need to go up TONIGHT aggh!), and I'm now taking a 1.5hr Systema class twice a week. Needless to say I am working on reconfiguring my training. On the plus side (BIG plus) not sharing a floor with someone's ceiling means training inside at home is now "guilt free". Woohoo! It was Monday night and after taking Sunday off from training (other than some slacklining) I really felt the need to do SOMETHING. This is kind of a bare minimum kettlebell workout, and if you have the time and/or inclination you could absolutely run through it more than once, adding a different mobility exercise between the sets of swings. Note that I punctuated the sets of kettlebell swings with a long time favorite mobility move the "pump stretch" so popular with RKCs - its similar to an up-dog, down-dog, and I also like the "prying cobra" variation especially if it's been a day at the desk. Scroll down a little, I made a video for you too :) So here's what I did: - [Austin Adventures with the SCC and HKC - Plus a Workout and Mobility Stuff!](https://giryagirl.com/austin-scc-hkc-adventures-workout-joint-mobility-video/) - Ever have one of those trips where you come back and you know you've changed in some way? This was definitely one of those! And I mean that in a good way. There was no shortage of adventure and excitement this past weekend in Austin, Texas. In fact for one of the more action packed parts, I am only half-joking about exaggerating it a little and writing it up as a screenplay... I've already cast Danny Trejo as one of the villains. Long story short, we are unstoppable. Back to the SCC and HKC... I led the SCC on Saturday, and Senior RKC Paul Britt led the HKC on Sunday. The folks that showed up to each workshop (and some showed up for both) were extremely impressive not only with their physical abilities, but with their professionalism, experience, and understanding of the human condition. - [Favorite episode of DragonDoor.tv and plans for GiryaGirl.tv](https://giryagirl.com/favdragondoortvepisode/) - The time to launch GiryaGirl.tv approaches, and I just have to say that Amanda Salas and her crew are so much fun - we became friends on twitter shortly before the Orlando RKC and had a blast being complete nerds about it. The DragonDoor.tv shows have given me a lot of ideas of how I want to run my own - and this episode is of course my favorite - the Orlando RKC certification weekend recap! Somehow managed to get on there a few times (hair is pulled back), can you spot me? - [Backyard Shoulder Mobility and Generalized Kettlebell Mini Workout](https://giryagirl.com/backyard-shoulder-mobility-workout-with-kettlebell-add-on-upper-body-ring-challenge/) - After seeing Ryan Pitts wield that crazy Leviathan Mace yesterday I knew that I'd have to get in at least a little mace work today. I also needed to work on my shoulders some too after a 10 round wicked pairing of heavy kettlebell swings and pullups (among other things... I need to share that workout with you this week...) the other day. The weather was so nice that I decided to try out this particular tree branch that seemed perfect for ring training--and it was! So I headed to the backyard with my Stronger Grip short mace, a very inexpensive set of gymnastic rings, a standard wood dowel, and a 24kg kettlebell... So, the mobility sequence was as follows (or just watch the video below which I scraped from Facebook Live--it's live, it's real, and of course in the middle of it the neighbor decides its time to get wacky with what sounds like a circular saw). I did three rounds of the following: - [Orlando RKC 2010 Full Recap Video! See if you recognize anyone!](https://giryagirl.com/orlandorkcvideo2010/) - Recognize anyone at 0:36 doing one hand swings? It was fun, it was challenging, I don't remember her asking me all those questions...? What do you think - could you do it? Are you ready for a challenge? - [In Praise of Consistency, an EMOM Kettlebell Workout and Programming Around Daily Activities](https://giryagirl.com/medium-intensity-12-minute-kettlebell-workout-giryagirl-slackline/) - Suddenly having access to a great outdoor training area has inspired me to step up my daily training and general activity level. Thankfully, by this age I've figured out that I can't go "all in" all the time. Recently, there's been a great series of articles by Dan John on DragonDoor.com and the first one (go read all five though) addresses the idea of consistency and continuity in training---and that most of our workouts should be on the medium-low level. This makes a lot of sense to me, especially now as I'm looking to add two days a week (hopefully schedule permits) of an 1.5 hour Systema class. When I took the trial class months ago (when I was considering moving to this area) I was impressed with the wonderful bodyweight and mobility warm-up, and the fact that the training did get significantly strenuous (I judged this by my extreme need for dinner afterwards). Given that class is tonight, I didn't want to show up recovering from a crazy all out bashfest and not be able to keep up with my cool new friends. I decided to use my RKC kettlebell Snatch Test weight for my weight class (women's open class 121-135lbs = 14kg) (they update this from time to time, so be sure to check here if you're preparing for an RKC Certification!) - [Live from downtown Durham, answers to Neuro-Grip questions! And Why I Haven't Been Doing Regular Pushups in Workouts](https://giryagirl.com/neuro-grips-live-stream-what-can-you-do-with-neuro-grips-besides-push-ups/) - A lot of very cool things are happening at the moment, which is great, but it has kept me from writing as much as I'd like to here! So in order to make up for that this will be a full featured fun post, hopefully including topics you're jazzed about as much as I am. First off, I recently had an email inquiry: "what else can you do with Neuro-Grips besides push-ups?" I didn't know this person's fitness level so I provided a large variety of options. After writing them out, I was inspired to live stream some of them along with various tips from a really cool place in downtown Durham. - [The Sculpture Garden Workout: Large Stone Stacking, Kettlebell Swings, Mace 10&2s, and more!](https://giryagirl.com/sculpture-garden-workout-stone-stacking-kettlebells-mace-workout/) - Those of you following me on social media already know I've been having a lot of fun coming up with outdoor workouts recently--and that I've found a bunch of smooth stones to play with too. After finding a good selection of them in various weights (though I am not sure how heavy the largest one is yet, but am fairly sure it weighs a little more than I do) 100+?, 100, 60, 40, etc. I decided to make up a game-like workout that included the challenge of lifting, carrying, then stacking the stones. - [Ohio Adventures: Primal Move, Restaurants, Bulletproof Coffee, Tire Flipping, Fun](https://giryagirl.com/ohio-adventure-primal-move-buckeye-kettlebells/) - It was an odd realization to be this far along in one's own adult life and realize that Ohio was a place I had never been. With some reservation, I had originally scheduled this particular Primal Move certification workshop for Dec 1st at Dave Clancy's rockin' facility Blue Chip Athletics / Buckeye Kettlebells. But the thought of being somewhere North of the Mason-Dixon line after November always gives me pause, especially if things like skis aren't involved. - [Finding Even More Value with the Bottom-Up Kettlebell Get-Up (and a Workout)](https://giryagirl.com/bottom-up-kettlebell-get-ups-and-h2h-swing-workout-velleman-running-microbug-minikit-livestream/) - This past Thursday the class focused on strikes. Now, it may come as a surprise to some of you, but I am not in the habit of going around and hitting people. It was an interesting psychological block to work though, which I am now thinking is very important. If I need to hit someone, I have a lot less qualms now. Granted, I have made it 40 years without having to hit anyone, and here's hoping that continues. All the straight-wrist kettlebell training definitely kept in handy, but making the mental connection (intellectually of course it was already there) was a fun challenge. Needless to say I decided to do more bottom-up get-ups the next day. Since I wanted to take my time with the reps, I chose a modest weight, the 10kg kettlebell. The handle is thicker than the 8kg, so there's more to grasp, but the lighter weight allowed me to go super slow. I also wanted to get my heart rate up, so I added in some swings. Here's the simple workout I did, which could be easily scaled up or down, or done for a longer time as well. - [Tempo Changes, Throwing Stars, Strength, Skills, Systema](https://giryagirl.com/tempo-changes-with-calisthenics-challenging-skills-throwing-stars-unboxing-systema/) - Flashing back to that time when I was out at Master RKC Phil Ross's gym and martial arts studio in Ho-Ho-Kus, NJ. He had graciously invited me to participate in coaching/demonstrating with the kettlebell and bodyweight class that was scheduled for the afternoon. Though I was no stranger to Phil's TOUGH workouts (seriously...) I didn't know what - [Workout Wednesday: Workout Videos, Two Kettlebell and Bodyweight Workouts & Skill Training For Active Rest](https://giryagirl.com/workout-wednesday-two-kettlebell-calisthenics-workouts-active-rest-handstands-knifethrowing/) - Even with all the rain lately, I've managed to write (and do) quite a few really fun outdoor workouts While working out in a gym or indoors (the living room here is pretty much a gym at this point) is nice, especially in the summer, working outdoors is always a special treat, even in the 90-something degree NC summer. It cracks me up though, since moving here how everyone likes to remind me that "oh well it gets hot here too!" Yeah well, kinda... but it's been nothing like the past two brutal summers in Florida with the unrelenting humidity (heat AND humidity even at 3AM) and even more unrelenting tourists. Needless to say I can handle the low 90s... not even a problem. There's some semblence of seasons here, I'm very very grateful. I've always enjoyed trying and making up little non-stop sequences with kettlebells and calisthenics. A few years ago I used to teach and certify others in a program that very heavily focused on creating these types of sequences and part of that has always been in my training. Depending on the exercises chosen, this can be a real brain teaser too! - [Tuna, Avocado, and Bean Salad](https://giryagirl.com/tuna-avocado-and-bean-salad/) - A simple fresh salad full of flavor, protein and nutrients - [Sunday started a little easier.... in some ways (Orlando RKC Recap Sunday Part 1)](https://giryagirl.com/sunday-started-a-little-easier-in-some-ways-orlando-rkc-recap-sunday-part-1/) - **Picking up where we left off a long long time ago recounting the Saturday night. I have been hesitant to write the Sunday recaps for several reasons - 1. Felt like if I finished them, then somehow that would make it "over" - but now that the RKC2 looms brightly on the horizon of next month that is no longer a concern at all! 2. It gets emotional and a little surreal towards the middle/end. Plus its come to my attention that a lot more people than I even knew about have been reading these recaps. With my 'unusual' sense of humor (fun fact: sometimes it’s a stress coping mechanism!) there’s potential for harsh criticism. - [A Much Needed Recharge, Technique Testing & a Gifted 'Beginner's' 'Sexy Exercise' - Sunday Part 2](https://giryagirl.com/a-much-needed-recharge-technique-testing-a-gifted-beginners-sexy-exercise-sunday-part-2/) - Sunday at the Disney Wide World of Sports Pavilion thankfully began with another much needed Qigong Morning Recharge session - which unfortunately seemed all too short. ...Could easily be talked into attending a certification workshop for this as well - (HINT HINT, DRAGON DOOR). Afterwards we reassembled into our teams for one final practice of the crucial RKC 6 exercises - the form tests would soon follow so this last time to run through everything and ask those last questions was super important. The group "troubleshooting" sessions (where we would watch someone perform an exercise, then help them with fine tuning or whatever else needed fixing) were particularly beneficial - the critical thinking practice there continues to help me (and tho - [Skillet Eggs with parsnips, sweet potato and goat cheese](https://giryagirl.com/skillet-eggs-with-parsnips-sweet-potato-and-goat-cheese/) - Another substantial broiled omelet - for one or two - but you must really really care for the other person as this is something you may wish to eat in it's entirety. - [Hardstyle Kettlebell Certification (HKC) Questions and Answers](https://giryagirl.com/hardstyle-kettlebell-certification-hkc-questions-and-answers/) - GiryaGirl.com user Montana Badboy asked some great questions about the HKC and how to prepare for it: Q: It's possible that an HKC training event will be coming close to my area, I am thinking about attending. Do you know anything about the HKC training and how it differs from RKC. It sounds like it's exactly what I'm looking for, and any suggestions on preparation would be greatly appreciated. I already own an copy of Enter the Kettlebell and have read it many many times, in addition to some of Pavel's other books, and I train with my 35lb kb every day ( swings, one-arm swings, clean and press, get up, snatches, windmills, renegade rows, and high pulls) and do pullups 5-6 days a week, anything I should really focus on? I want to be prepared. - [Have you tried kettlebells?](https://giryagirl.com/have-you-tried-kettlebells/) - * Yes! They're awesome * Yes, but I'm not sure I was doing the exercises correctly... * Yes, but not sure how I feel about them * No, I have no idea where to start * No, they freak me out * No, I haven't found them in my community - [Kettlebell Snatch, VO2 Max Protocol, Guacamole, Steak and Passing Out Face Down (RKC Saturday Part 3)](https://giryagirl.com/rkcsaturdaypart3/) - Fresh, or fresh enough back from another break, we were introduced (or rather re-introduced, since most everyone had prepared for the initial RKC snatch test) to the kettlebell snatch by RKC Team Leader Franz Snideman. The snatch is often referred to in the RKC as the "Czar of the kettlebell lifts" - mainly because practicing this intense exercise can lead to amazing strength and endurance gains. The snatch and swing have done so much for me personally that its nearly hard to describe - the effect on other activities like running (people, having seen what I can do have said "I didn't know you were a runner!" I reply "uummm I'm NOT!"), jumping higher, and over all general athleticism. Things are just... - [Quick Chocolate Protein Shake](https://giryagirl.com/quick-chocolate-protein-shake/) - Super basic but really tasty, and here, have a discount code for protein! - [Name Three Things... that will help me become more fit and gain strength](https://giryagirl.com/name-three-things-that-will-help-me-become-more-fit-and-gain-strength/) - Recently a friend on Facebook asked me the following question: "Name three things you would suggest to me, in order to become more fit and gain strength. I've decided to make you my inspirational voice to get moving with my goals, since I've seen you become the person you are today, over the past 10 years!" I answered with the following - granted, some of this is specific to my friend, but a lot of it is universal as well - maybe there's something helpful in there for you: - [A quick personal note about why kettlebells and body weight training work so well for me....](https://giryagirl.com/a-quick-personal-note-about-why-kettlebells-and-body-weight-training-work-so-well-for-me/) - Some days are crazier than others, some are not crazy at all - those are usually the ones I reserve for massive amounts of sleeping. One of the great things about kettlebell and bodyweight training that has been SO crucial for me is the efficiency of the training sessions themselves. No more boring hours and hours at the gym, not to mention travel time to and from - which if you're in a heavily populated city can be a real issue. So many people use "I don't have time!" as an excuse to neglect the NECESSITY of regular exercise, and frankly, kettlebells just blast right through that excuse. Right along with "but I don't have room for exercise equipment...". Anyway enough ranting. - [RKC Prep Assorted Questions!!!](https://giryagirl.com/rkcprepqa/) - A fellow forum user on the Dragon Door website messaged several questions about preparation for the RKC certification weekend - here are some of her questions with my answers, maybe some of them will be useful to you too! K: Would you say that the volume was the most challenging aspect of the weekend? What else should I know? - [Fennel with Bacon and Egg](https://giryagirl.com/fennel-with-bacon-and-egg/) - French-ish delicious large snack, unusual breakfast, or share for a side dish - [The Leg DESTROYER - A boot camp workout for when you forgot your kettlebell....](https://giryagirl.com/legworkoutnoequip/) - YOU FORGOT YOUR KETTLEBELL?!?!? Shame on you... seriously, like big time... or maybe you're on vacation and had to fly there? For whatever reason, get your Gymboss timer out because its time to atone and tone. First off, make sure to warm up well with some light stretching and/or joint mobility. Take a little jog or do some jumping jacks, mountain climbers etc. Get your heart rate up a little bit, then do a few body weight squats, keeping your weight in your heels, and sitting WAAAY back. First Circuit: You will do 3 sets of the following on EACH LEG - so a total of 6 sets. Start with the left leg and do - [Just for fun.... entered a video for the recent Diesel Crew Strength Challenge -](https://giryagirl.com/just-for-fun-entered-a-video-for-the-recent-diesel-crew-strength-challenge/) - So pleased that they finally did a "relative strength" challenge - since most of their challenges are on the absolute side and well frankly, aimed at men. Relative strength evens things out a bit, though it is rare (I would love to change this...) for women to be as into pull ups and bodyweight training as I am... yes its a hobby and I am admittedly just a bit obsessive about it... here's my current video entry - though if I can get into a certain friend's backyard and have her hold the camera I may be able to do better: - [A little something I call the "One Skillet Challenge"](https://giryagirl.com/a-little-something-i-call-the-one-skillet-challenge/) - I have had a disporportionate number of strange adventures and living situations in my 34 years, and in that time have also developed some unusual methods of preparing good food with just a few items. Also.... some days you just don't want to wash a ton of pots and pans. While I don't think that there is anything in the "A Man A Can and a Plan" cookbook that is unprocessed enough to attract my attention, what has always intrigued me is the idea of very very basic, simple cooking. (Sometimes... then other times I break out the escargot shells). Many times the goal is to make a recipe for something that is super satisfying, but very low effort... if you are prepared. - [Having fun in a borrowed backyard....](https://giryagirl.com/having-fun-in-a-borrowed-backyard/) - Just a little video of some things I was trying in a friend's backyard last week - form corrections and suggestions are welcomed and encouraged... I already saw that the "clean" portion of the double snatch needs to be closer... oops :/ at least I can see that now! - [LOL.. Twitter....](https://giryagirl.com/lol-twitter/) - So a friend of GiryaGirl on Twitter made a post this morning, or rather a re-tweet of the following quote: “If you talked to your friends the way you talk to your body, you’d have no friends left at all.” ~Marcia Hutchinson This made me pause... and then remark: LOL are you kidding? They'd just all be "special friends" ...perhaps I have said too much But it got me thinking - in a comedic way as well as a serious way about how important our self-talk is to our success and/or failures. If you tell yourself you can't get stronger, lose weight, stick with a program, etc then most likely you will fulfill that prophecy. - [Cool combo workout with RKCII Tim Shuman](https://giryagirl.com/cool-combo-workout-with-rkcii-tim-shuman/) - Really interesting session with Strength Coach and good friend Tim Shuman, RKCII yesterday - turns out, due to extra strength and consequentally a slight change of shape with my lats, I need to adjust my position and work on my flexibility when doing double kettlebell work in the rack position. Not entirely surprised about this as things had been feeling ever so slightly odd lately - so ok, more stretching is in order to offset my odd pull up obsession (Further fueled by the looming prospect of the Dragon Door Iron Maiden Challenge and Pavel's Fighter Pull Up Program) - not a problem. It's just another great excuse to break out with the TRX flexibility/mobility exercises - which can be a lot of fun too. - [So close....](https://giryagirl.com/so-close/) - With any luck, this site will be public today, September 26th, 2010 - granted the design and logo are just placeholders, but I figure information is information and it doesn't look... *horrible* Besides... time is running OUT!!! - [Acai Berries... What's the Hype about?](https://giryagirl.com/acai-berries-whats-the-hype-about/) - Not a day goes by without an inbox full of messages aimed at our most intimate and personal problems: fat loss, adult relationship issues, aging etc. and of course offering miracle cures that only require taking a magic pill. As much as we'd like to believe that there are magic miracle pills out there that will solve all our problems and turn us into gods and goddesses overnight, in the back of our mind, I think we all know this isn't the truth. - [RKC Prep workout](https://giryagirl.com/rkc-prep-workout/) - RKC Snatch Test Practice 10 Minutes TGU Practice 10 Minutes Heavy Swings - [Favorite Protein Powders](https://giryagirl.com/favorite-protein-powders/) - Right now, in order of most favorite to slightly less favorite (but still awesome): Tera's Whey - Wolfberry flavor (Goji berries, different name though) Allmax's Isofemme protein (and the "for women" labelling keeps the men in your life out of your protein jar). I hear that the regular Allmax protien is also extremely good as well. Fighter's Food (has protein, micronutrients, superfoods, waxy maize and more) Optimum Nutrition's Any Whey (you can add it to ANYTHING) What are your favorites??? - [Back on the Pavel Fighter Pull Up Program....](https://giryagirl.com/back-on-the-pavel-fighter-pull-up-program/) - Those of you who are close local friends know that I have an obsession with pull ups - its been going on for at least a year or so - maybe more. As a child I had a rather involved swingset with monkey bars and such - every day I was out there on them, hanging around, literally and managed to become a surprisingly strong little girl. Even now, if I had a backyard, I would totally look into building an adult-scale geodestic climbing dome (and well the Thunderdome metaphor would not be wasted either) - [RKC Orlando 2010 Recap Part Five: Saturday Part 1](https://giryagirl.com/rkc-orlando-2010-recap-part-five-saturday-part-1/) - I felt a LOT less silly for setting 3 alarm clocks after the one from the hotel decided not to work Saturday morning. There was NO WAY I was going to be late for the infamous high volume (work and learning) Saturday that we'd all been warned about. After we all trundled onto the bus headed for the ESPN Wide World of Sports, some of us still artificially chipper from our various methods of caffeine consumption, we began our various tweets and conversations. The bus ride was a little on the long-ish side so it was a good time to meet as many new people as possible - it was neat to find out what/why people had sought out the RKC certification and how they felt about the challenges thus far. Many attendees had family members who were - [Presses, Pull ups, Squats and the fun of going heavier... (Saturday Part 2) Orlando RKC Recap](https://giryagirl.com/presses-pull-ups-squats-and-the-fun-of-going-heavier-saturday-part-2-orlando-rkc-recap/) - Following yet another strictly timed and much needed break, we came back to learn about the Press as introduced and taught by RKC Team Leader Cortez Hull. The proper performance of a kettlebell military press is highly dependent on the quality of the clean used to get the kettlebell to the pressing (rack) position - so it was obvious as to why we had learned the clean first. It is commonly said by RKCs that the press is only as good as the clean - and this is absolutely the case - a bad clean that throws you off balance or worse will definitely not set up a powerful (or even successful) press. Further discussion yielded differences in grip for the press vs the jerk - in the press, the handle of the kettlebell should be parallel to the calluses as oppos - [A Stacking Workout with Tim Shuman, RKCII of OrlandoKettlebells.com Fitcamp](https://giryagirl.com/a-stacking-workout-with-tim-shuman-rkcii-of-orlandokettlebells-com-fitcamp/) - Tim had a brutal little plan for us today - check out this seemingly simple but extremely effective workout: Each round adds an exercise - soooo fire up your gymboss timer for 30 second intervals: Start with 30 seconds of left hand, one hand kettlebell swings, on the beep switch to right hand one hand swings. 30 seconds rest then... 30 seconds left hand swings, 30 seconds right hand swings 30 seconds left hand cleans, 30 seconds right hand cleans. 30 seconds rest - [Sea Scallops with Mango Habanero Salsa](https://giryagirl.com/sea-scallops-with-mango-habanero-salsa/) - Hot, sweet, complex, and seriously healthy... - [Drone's Eye View and Breaking Down the Get-Up ...Even if You Already Know It](https://giryagirl.com/drones-eye-view-and-breaking-down-the-get-up-even-if-you-already-know-it/) - Recently I've had the privilege of adding a couple of local personal training clients to my schedule. Since moving here I haven't had a chance to really start up a small group with a local gym yet, and will probably continue to hold off on that for a few more months. Still finishing up the book after all (my fault since I keep adding things to it...it's becoming a tome). - [Falling into a Low Carb Canned Salmon Recipe Rabbit Hole](https://giryagirl.com/falling-into-a-low-carb-canned-salmon-recipe-rabbit-hole/) - Sunday night after coming back from going to dinner with friends I noticed when cleaning up in the pantry that I have been buying--but not USING some very high quality canned salmon. I've been accidentally stockpiling it in fact. Shame on me. Some of it was definitely expensive too, especially considering we're talking about a canned product. All of it is high quality wild Alaskan salmon, including a few cans of red sockeye salmon that I am especially looking forward to eating. - [Instant Pot Black Beans, Cooking a One Pound Bag at Once](https://giryagirl.com/instant-pot-black-beans-cooking-a-one-pound-bag-at-once/) - The REAL answer... not just some mystery chart, or page full of 900 pinterest images before the recipe 10 miles down the page! Please note this recipe is for making a heap of beans to be used in other recipes, or frozen for later use. - [Backyard Challenge! Using Everything in a Sequence](https://giryagirl.com/backyard-challenge-using-everything-in-a-sequence/) - Earlier today I was training someone with kettlebells and had also brought out a very cool pair of custom made paralettes from Ryan Pitts of Stronger Grip. They are excellent for l-sits as well as slightly raised push-ups (we even sometimes do push up walks up and down the two of them). Later I set up the slackline, then decided to get out the throwing knives and throwing stars, and then the Neuro-Grips, and, and... realized I had managed to drag out a whole bunch of stuff into the yard. Before bringing everything back inside, I thought it might be fun to create a couple of non-stop sequences that used nearly everything in some way, and that kind of traveled from piece to piece. So here we go! I should also share the workout from earlier which was inspired by Zach Even-Esh's awesome book, The Encyclopedia of Underground Strength and Conditioning. My new client is already extremely athletic, and the ideas in his book are great for the current situation. Especially since they really work on not just strength, but power. I love working on power, but that's a dicussion for another time. Short version: being able to generate power is super useful for all kinds of things in life. - [An Under 25 Minute Stacking Kettlebell Workout! Intermediate Level](https://giryagirl.com/an-under-25-minute-stacking-kettlebell-workout-intermediate-level/) - There's always a few interesting moments in a stacking workout - the first is usually a false sense of security, or the quickly fleeting thought that you might have chosen a kettlebell that's a little too light. Cherish these moments, because a few minutes (or for some, seconds) that same kettlebell may feel mysteriously waaay heavier. Because I wanted to go straight though, and because recent Dan John articles have inspired me to think up more "one kettlebell workouts" I ended up doing the workout below with the kettlebell I would use for the RKC Snatch Test, the 14kg kettlebell - that is unless I hit another bogo sushi night with the neighbors then I might need to start using the 16kg. But with a stacking workout, when in doubt, go light! - [A Pre-Relaunch Poll!!! Let's talk about the GiryaGirl.com Podcast that's coming back soon!](https://giryagirl.com/a-pre-relaunch-poll-lets-talk-about-the-giryagirl-com-podcast-thats-coming-back-soon/) - I want to hear from YOU! Please fill out the little survey either below or by using this link. Answers are anonymous, but if you'd like to add your name at some point feel free. For your time, after you compete the survey, you'll be given a free code and instructions for an instant download of a workouts ebook (and video demo library)! Lucky you!!! - ["1905" Inspired Lemon Garlic Salad - High Protein, High Calcium](https://giryagirl.com/1905-inspired-lemon-garlic-salad-high-protein-high-calcium/) - Old school hearty lunch or dinner salad - [Keep Getting up... a Kettlebell Workout Inspired by an Interview](https://giryagirl.com/keep-getting-up-a-kettlebell-workout-inspired-by-an-interview/) - If you haven't had the chance, please check out the recent interview with Carolyn Taylor Harris, RKC I conducted for Dragon Door. Carolyn has made an inspiring transformation and continues to add more tools to her toolkit to help others. One of the things I loved hearing about (and there's many things to celebrate in what she shared in our conversation) was a favorite drill she had for preparing for her RKC. Frankly, I had to try it right after our call... then I added it to my workout a few days later, and then for an advanced client's workout a few days after that. Fair warning, it's brutal. It's also a fantastic way to get a lot of use out of an otherwise light kettlebell... While Carolyn did this with the 16kg and then an 18kg (MUCH RESPECT), I first tried it with a 10kg and that was just fine with me. So... what is "it" well... It's setting a timer for 5 minutes and doing continuous get-ups on one side. In my example, I grabbed the 10kg kettlebell on my right side and for five minutes, did strict and slow get-ups for the entire 5 minutes without setting the kettlebell down. For "rest" on occasion I would stay in a position for a couple of seconds (windmill for example) but would continue the movement. - [GiryaGirl.com Visits Iceland! Small Instagram Highlights](https://giryagirl.com/giryagirl-com-visits-iceland-small-instagram-highlights/) - More details soon, and a full report (including food) but wanted to show you some of the highlights from today's visit to the Blue Lagoon Hot Springs... - [Assault Fitness Assault Air Bike, Fan Bike](https://giryagirl.com/assault-fitness-assault-air-bike-fan-bike/) - Oh I love to hate this thing. One of my advanced clients saw it and was aghast... "why do YOU have an exercise bike?!" She asked. Visions of 80s leg-warmer wearing people cycling while reading magazines, eating bon-bons, and watching soaps churned in her head. I then explained that we'd really only be spending very short periods of time on this evil evil fan bike, and that it was particularly suited to destroy overachievers like ourselves. The secret of the fan bike is that the harder you work, the more resistance there is... - [Easter Egg Hunt Kettlebell Workout](https://giryagirl.com/easter-egg-hunt-kettlebell-workout/) - It might look cute but... it's not for beginners! Each time an egg is found, check the chart and put in some reps. Feel free to swap the burpees for another power move like a few tire flips, a sled push, etc. Be sure you don't hide too many eggs... - [Coleslaw 3.0 Probiotic Veggie Powerhouse](https://giryagirl.com/coleslaw-upgraded-probiotic-nextlevel/) - 30 Helens Agree: Coleslaw deserves another chance! Check out my attempt at next level coleslaw 3.0 - this is a probiotic side dish destined to go with a green fed burger topped with raw milk cheddar! Feel free to get creative with yours (and tell us about it). - [The Hardstyle Kettlebell Challenge (book) by Dan John, Master RKC](https://giryagirl.com/heres-what-i-think-about-dan-johns-new-book-the-hardstyle-kettlebell-challenge/) - Was so proud to see that Dragon Door chose to include my endorsement of Dan John's book (out on eBook TODAY, paperback is coming in about 6 weeks) on the promo page and within the book itself. Here's how I feel about the book and how much I would recommend that you check it out if you are even vaguely interested in kettlebells! If you love working with kettlebells or are an instructor, then this is pretty much a "must have". While it's easy to dismiss the HKC skills as for "beginners" that's a big mistake. Every time I revisit these solid basics, my training and my students' and clients' training improves too. ANYWAY here was my response to the pre-release version of the book (which from what I can tell is the exact same as the ebook that went live today! Much like the HKC itself, Dan John’s new book drills down to the absolute essentials of kettlebell strength and conditioning. Ultra practical, the HKC book includes all the necessities, how to use them, plus how to create programs for nearly any fitness level or athletic need. While some may think that the three exercises of the HKC, the swing, get-up, and goblet squat can’t possibly be enough, after 7 years as an RKC, and 6 as an RKC-II, Dan John’s HKC book has inspired me to simplify my training, and that of my clients—with great results. The “basics” are so important to Hardstyle kettlebell training, and this book doesn’t just make the case, it shows you exactly how to implement these crucial basics for any level, too. I would recommend this book for kettlebell instructors and enthusiasts at all levels. Adrienne Harvey, Senior PCC, RKC-II, CK-FMS The ebook version from Dragon Door is in PDF form, click here to buy it with instant download. It's also available on Kindle! :) For an emoji summary of how I feel about the book, see below: - [Descending Ladder Kettlebell and Sandbag Burpees Workout With How-To Video](https://giryagirl.com/descending-ladder-kettlebell-and-sandbag-burpees-workout-with-how-to-video/) - Originally I wrote a version of this sandbag and kettlebell workout for one of my very fit clients. Halfway through her session, I realized I was envious and would be doing a version of it myself that very evening! Descending ladder workouts are a lot of fun AND they let you get in a ton of high quality, strict form reps. When I write a descending ladder workout for someone, or for myself, I choose a rep range that allows me to perform each with precision, even if the last few get a little challenging. The idea is that since each round drops off either one or two reps, you never get to the point where you're sacrificing good form just to get in the numbers. - [Strange Human Truths Unearthed by Kettlebell Training](https://giryagirl.com/strange-human-truths-unearthed-by-kettlebell-training/) - A really cool article came out today on DragonDoor.com from Master RKC Chris Holder. Chris has a long history as a strength and conditioning coach for collegiate athletics. He’s observed some very interesting human behavior to say the least. In his article, two short quotes immediately jogged my brain and reminded me of several odd observations from my own experience as both a kettlebell user and as an instructor. Not that any “snowflakes” read this blog, but just in case any are right now, brace yourselves, Chris pulls no punches. LOL. “What I can tell you is that 99.999% of the population have no idea what high tension is. They think they do, but they have no relationship with intensity.” “Do you think a thirty-something desk jockey has the slightest understanding of what it means to push? Does that guy have a handle on what it means to cramp your glutes? Has he ever needed to brace his midsection to armor for a punch or kick? Has he ever pushed himself so hard that he’s familiar with the feeling of almost blacking out?” Many years ago, I had no idea either. And I’m not going to judge. It took training with a TOUGH RKC Instructor back in Florida to realize where “the line” was, and frankly that was really part of the “secret sauce”. Framing it another way, most people don’t understand the power and potential power they have at their disposal. Most people have NO IDEA how much more they can improve their strength, conditioning, power, and endurance. - [Short On Time But Craving Power: The Joy of 10-Round Simple Workouts](https://giryagirl.com/short-on-time-but-craving-power-the-joy-of-10-round-simple-workouts/) - This week I created two different "10 round" workouts for two different people--at two different levels and who have different sets of challenges. Then of course after seeing how well they both did, and while remembering how much fun I have with these types of things, I had to do one too! 10 round workouts are a funny thing, and I like them a lot. Completing them results in both a good use of time and a sense of accomplishment. While not everyone is ready to do them, they're great to use for intermediate to advanced students/small groups/classes. For those still building up their capacity for intensity, endurance and power generation, going for 5 rounds and then a rest before either continuing or moving on to something else can also be extremely effective. The other day, as evidenced in the video below, I was attempting to do a couple of things. I wanted to work out but was short on time, wanted to try livestreaming from the backyard again, and really wanted to make sure I had a good appetite for dinner. A 10 round workout is fantastic for that. - [Two Crucial Cues for Kettlebell Swings and Rock Stacking](https://giryagirl.com/two-crucial-cues-for-kettlebell-swings-and-rock-stacking/) - What in the world could rock stacking and kettlebell swing technique possibly have in common? Turns out quite a lot... right down to some seriously specific key phrases! :) - [A Fast and "Foxy" EMOM Workout for Kettlebells and Bodyweight](https://giryagirl.com/a-fast-and-foxy-emom-workout-for-kettlebells-and-bodyweight/) - In the course of working on a top secret special video project (hinted at the other day on social media) I've recently reintroduced the sumo squat back into my regular workout rotation. For fun, I decided to add it into this little 12 minute EMOM workout - I basically did it as a break, as there is more workout to come this evening with some skill and more max strength work. BUT I felt like doing a couple of other things first between some work tasks. I also knew that the gray foxes might come around this time of night and I wanted to try and see them. The other day near dusk, one of my training clients and I saw one, though I didn't get a good look at it (I was watching my client after all). Nice public domain photo taken by an employee of the US Fish and Wildlife Service. Two gray foxes had the good manners to show up right in the middle of the EMOM workout, so full disclosure I did half and then pressed pause to watch the foxes run along that back of the yard where the wild persimmons are now dropping, and where I've also seen some rabbits. Makes sense that the foxes would be there since according to the NC wildlife website, they like to eat both of those things. - [100 Little Things Kettlebell OODA Loop Workout, Neuro-Grip Challenge is in Paperback!](https://giryagirl.com/100-little-things-kettlebell-ooda-loop-workout-neuro-grip-challenge-is-in-paperback/) - First off, this is going to be brief. It's one of those weeks. And with the PCC in NYC coming up this weekend I've got quite a lot of stuff to finish up before heading up there. But I've been sitting on this OODA loop workout for too long, and want to share at least the basics of it with you. It's from a strategy portion of an upcoming project that I'm finishing, so putting it here will serve a dual purpose. - [NYC PCC, New Battling Ropes Certification, Neuro-Grip Challenge Paperback, Pistol Squats and "Wushu" Pistol Squats](https://giryagirl.com/nyc-pcc-new-battling-ropes-certification-neuro-grip-challenge-paperback-pistol-squats-and-wushu-pistol-squats/) - First off, there's way too much for one blog post (there's such a backlog over here that it's not even funny). The NYC PCC was last weekend at Crunch gym's flagship location in the middle of Manhattan (and next to part of the NY Marathon, too!) - [Another Challenging Element to Try with Neuro-Grips, and Two Workouts](https://giryagirl.com/another-challenging-element-to-try-with-neuro-grips-and-two-workouts/) - Until today, it hadn't occured to me that I'd always used the same grip with my Neuro-Grips... even at the Neuro-Grip Challenge book photoshoot... It's always been with the stem of the grip between my middle finger and ring finger. (Upper left in the photo below.) - [Two Quick Weekday Workouts for Kettlebells and More!](https://giryagirl.com/two-quick-weekday-workouts-for-kettlebells-and-more/) - This past week was crazy busy, but now that I've got a little bit of time, there's two quick workouts to share! One was indoors, the other outdoors, but both were fun in their own way and combined strength elements with a little bit of HIIT too. I've continued to enjoy using the fan bike for 8 all out sets of 20 seconds on, 10 seconds rest at the end of workouts. More about that near the end of this previous post. For the first short workout, I'd been meaning to spend more "quality time" with a pair of 20kg kettlebells, so the workout is essentially centered around them. I find that getting in a fair amount of reps of standard presses with a 20kg kettlebell seems to really help my 24kg press and beyond. I need to get back into pressing the 28kg to be honest... I haven't tried in a while but I'm sure it's still fairly close if it isn't already there at least for one on a good day. So, after a joint mobility warmup (very similar to the one included in my little eBook of random workouts I led in NYC last year) I continued the warm up with a bodyweight get-up on each side immediately followed with a single 20kg kettlebell get-up on each side. Get-ups are not only awesome to include in workouts, but I like to add a couple as part of a warm-up to "get everything working together" for lack of a better term. - [Cruise Control Kettlebell Swing Workout Inspired by Dan John](https://giryagirl.com/cruise-control-kettlebell-swing-workout-inspired-by-dan-john/) - Before we get into it, please be sure to check out my recent interview with original Battling Ropes System creator, John Brookfield! I was surprised at more than a few of his answers - and am that much more psyched to attend the upcoming Battling Ropes Instructor Certification workshop! OK! So, once again I revisited a favorite Dan John article to read up on a particular pattern. While Dan had already made several variations of this workout pattern in his article and even more so in his book, The Hardstyle Kettlebell Challenge (recommended). The original version is 10 swings, 1 goblet squat, 15 swings, 2 goblet squats, 25 swings, 3 goblet squats, 50 swings, rest. Don't get me wrong, I like the original version a whole lot. I use it and enjoy it. - [Stuck Indoors? Here's a Bodyweight Only Coordination, Strength and Cardio Workout!](https://giryagirl.com/stuck-indoors-heres-a-bodyweight-only-coordination-strength-and-cardio-workout/) - As much as I hate to admit it, when the weather outside gets below freezing, I'm much less likely to work out outside. Then, one of my clients emailed asking for an indoor alternative to her regular outdoor activities. This workout is one that I created for a small Upper West Side Manhattan gym where I led classes for a week pretty much for the heck of it. (I wanted to get out of town for a bit, and my friend up there needed an extra trainer... While I had no intentions of moving up there and taking the job, he accepted my offer of leading most of the group classes for a week so he could interview people). Finally, I was able to spend a big chunk of time in NYC, have fun, visit friends, and most shockingly of all... break even. That's the story of the "NYC Workouts eBook" which is a collection of all the group sessions I led up there during that time. Anyway, here's one of the bodyweight only workouts you can do indoors and which is essentially self-scaling. If this looks "easy" to you, make sure you're working hard enough! :) - [Product Review: Paleo Pro Protein Powder Ancient Cacao and Aztec Vanilla](https://giryagirl.com/product-review-paleo-pro-protein-powder-ancient-cacao-and-aztec-vanilla/) - I love the sh - [Board Room Organics Liposomal Vitamin C](https://giryagirl.com/board-room-organics-liposomal-vitamin-c-review-and-unboxing-video/) - About a year ago, a friend told me about liposomal vitamin C. Though I thought the whole thing sounded a bit strange, as some of you already know, I'm more than happy to try strange new healthy lifestyle things. Having tried intravenous vitamin C a while back to knock out a bad cold before having to fly again, I was curious to seek out alternatives. - [Paleo Burgers with Low-Carb Portobello Mushroom Buns!](https://giryagirl.com/paleo-burgers-with-low-carb-portobello-mushroom-buns/) - Design your own custom bread-free low carb burger! 2 Hearty Servings with 1 or two patties left over for tomorrow (or feel free to make 2 jumbo burger patties!) - [Are You Ready to Go Heavy? The Art of Heavy Kettlebell Swings with VIDEO!](https://giryagirl.com/how-to-swing-heavy-kettlebells-with-video/) - There's a lot to love about swinging kettlebells and I'd say there's even more to love about teaching others how to swing kettlebells. It can be especially fun and gratifying to go a little heavy when everyone is ready. How do you know when you (or your client) is ready to "go heavy"? Simple: the person in question is regularly doing great basic kettlebell swings with moderately sized kettlebells. Their feet are staying flat on the ground, they're engaging their foot to actively GRIP the ground. The swing starts with a STRONG backswing from the ground and a powerful hip thrust. The hips are powering the movement. The knees are staying back and safe. The glutes are contractly strongly at the top of the swing to protect the back. The swing is hinged - and not squatty. The arms are not "lifting" the kettlebell up. The kettlebell feels weightless at the top of the swing while the abs are rock solid. Until the form is locked in on the swing, don't go heavy. It's not worth it. At best it may mold a bad habit, at worst, there's a risk of injury. General Tips for the first few "heavy swing" sessions: 1. Safety first always... Go outside or somewhere else safe where you can bail out and jut let the thing fly without hurting anyone or incuring damage. If you want, demo what happens if you lose grip, etc. Make sure you (or the client) knows to let go of the kettlebell. Don't compromise the body to "save" an impossible to hurt hunk-o-iron. It might get a scratch or two, no biggie... Also understand that a newbie might lose grip on the backswing--the area in front of AND behind the person swinging heavy need to be clear of people, pets, grandma's crystal figurine collection, etc. If you can, go outside. 2. Keep sets short, keep overall number of reps low-ish. Once you find that you can go heavy it's hard to keep from overdoing it. At first, there's a risk of making compensations to keep going--don't do this! Not worth it. End on a high note (just like training dogs!) 3. Don't worry about swinging high, especially at first. It sometimes helps to think "belt height" not "chest height" even though you may end up at chest height at some point anyway. This is a great way to work through a mental block. 4. Reinforce great movement patterns at every corner, revisit the dowel "three points of contact" drill in the video below. 4. Use your glutes glutes glutes and more glutes. Get a tailor on call. I'm serious. Transcript: - [Oh HILL no... or Hill Yes - a Hill Sprints Workout (with an indoor alternative)](https://giryagirl.com/oh-hill-no-or-hill-yes-a-hill-sprints-workout-with-an-indoor-alternative/) - Sometimes it's helpful to have a workout that doesn't involve a ton of precise movements. Not all the time, but after a hard week or a set of high cognitive load tasks sometimes it's good to just go hard. This workout has outdoor and indoor variations, since everyone seems to be dealing with heatwaves and other challenges. I made up the fan bike version since I decided to test the workout after midnight and avoid mosquitos. - [Kettlebell Cleans: Essential, Powerful, Forgotten, Overlooked! How to fine tune them or get started [VIDEO]](https://giryagirl.com/kettlebell-cleans-essential-powerful-forgotten-overlooked-how-to-fine-tune-them-or-get-started-video/) - Cleans are a source of frustration for a lot of people. Even experienced and fit folks who are doing great swings and snatches! You'll know these people by the fact that they rush through the clean and get on to the front squat and/or press. I'm here to help with a collection of favorite tips--some of which are not super conventional--in the following video. There's a transcript under the video as well for your convenience. Do you struggle with cleans? Frankly, ages ago I struggled with them for over a year! But putting in the time and practice (and good kettlebell cleans take practice) has been rewarded over and over and over. Adding cleans to your workout menu (yes, even cleans for reps!) is a great opportunity to train decelleration, shock absorption, anti-rotation, powerful ab engagement and more. Besides having a strong clean is a great way to a super strong and powerful press. Kettlebell cleans are also unique in that they allow you to string together kettlebell moves seamlessly for serious challenges (for example 5 one arm swings, 5 cleans, 5 presses, 5 squats, 5 snatches repeat and try not to put the kettlebell down). These seamless combinations can offer intense conditioning opportunities to say the least. OK with no further delay here's the video (complete with nature sounds) and the transcript after it: Transcript: - [Interviews with the two RKC Team Leaders who opened the first ever functional training studio in China!](https://giryagirl.com/interviews-with-the-two-rkc-team-leaders-who-opened-the-first-ever-functional-training-studio-in-china/) - I'd always wanted to know the back story of the two people who moved to Beijing then embarked on a mission to bring the best of the best fitness (including kettlebells of course) instruction to China. Fortunately, both were recently promoted to RKC Team Leader and I then interviewed them for Dragon Door! Both Ruben Payan and Cami Pipkin are accomplished athletes and gym owners - and their unique stories were very interesting! These two risk takers may have had very different backgrounds and goals, but they form an incredibly powerful team of two. Definitely keeping in touch with them, curious to see what they do next!!! Check it out: RKC Team Leader Ruben Payan: Live it up, be fearless and take big risks RKC Team Leader Cami Pipkin: The China Connection, Owner of Human In Motion Fitness Studio - [Backyard Brawl: Kettlebell and Bodyweight Workout](https://giryagirl.com/backyard-brawl-kettlebell-and-bodyweight-workout/) - The people who train with me tend to be extremely motivated. This is good, I am encouraging of course, but I'm not a cheerleader. We don't hand out trophies here all willy-nilly. Once in a while I'll have a local client who will either show up with a high level of athleticism and/or really take to the training in a big way--then we keep training, but I offer a free "work out with me" session each week. This also helps keep me honest! HAHA! It wasn't 900 degrees out at 200 percent humidity, so I figured we'd get into some challenging territory this time. Both of us are about the same size and outside of pressing and pullups we're pretty close in the strength department. Her endurance is much better than mine, but I can do more more pull-ups and heavier kettlebell presses. The goal is for both of us to continue improving, though I think her goal may be to do more pullups than me in a single set. Game on, my friend. Game on. I love having a workout partner again! I brought out a large assortment of kettlebells and my 50' Battling Rope! Generally for the swings and goblet squats we took turns using the 20kg, 22kg, and 24kg mainly because it's fun to mix it up. For the snatches we chose RKC snatch test weight kettlebells. Something NOT mentioned in the graphic above is the Battling Rope burnout at the end. We took turns egging each other on with different battling rope moves 8 times each for 20 seconds at FULL EFFORT level while the other held the anchor steady. We use a large, heavy tire (normally the one that gets flipped) to use as a moveable anchor. This is kinder to the backyard and allows one person to use the rope and the other to steady the upright tire.... and sometimes roll the tire towards them for extra difficulty. So if you're up for extra credit, try that battling ropes burnout at the end - or go for a quick spin on the old fan bike :) Here's what we did: - [Single Serving Air Fried Brussels Sprouts!](https://giryagirl.com/single-serving-air-fried-brussels-sprouts/) - Extra crispy and delicious! - [The House Always Wins III: Another Poker Chips Kettlebell Workout](https://giryagirl.com/the-house-always-wins-iii-another-poker-chips-kettlebell-workout/) - It's been a busy week, and I knew the same was true for my intermediate/advanced client who showed up today to train. Given past discussions I knew that she would enjoy a tough workout that would require a little less thinking... and we both appreciate the simplicity of a "poker chips workout". There's something satisfying about plunking the chips back into the box as you finish a given set... especially at the end of a hectic week. - [High Intensity Circuit...](https://giryagirl.com/high-intensity-circuit/) - TEXT There's not a lot of truth in the phrase "Circle of Vom" as it seemed to have the opposite effect on my workout partner... she showed up wobbly from a super stressful week but afterwards was feeling better than ever. I hope this workout has the same effect on you if you try it! - [Overachiever's Delight: Advanced Kettlebell and Calisthenics Workout for the Motivated](https://giryagirl.com/overachievers-delight-advanced-kettlebell-and-calisthenics-workout-for-the-motivated/) - (The name is a riff on "International Delight" brand products) This workout had several things that inspired it - but the main inspirations for it have been a couple of my current clients! These two don't know each other (one is remote) but they have a lot in common, especially that they're EXTREMELY motivated and love a challenge. Like... a LOT. - [Backyard Challenge Crusher: Kettlebell, Pull-Ups, Mobility, Calisthenics Workout](https://giryagirl.com/backyard-challenge-crusher-kettlebell-pull-ups-mobility-calisthenics-workout/) - It's "been a week" and while my immediate area was spared the real wrath of hurricane Michael (well tropical storm by the time it reached us up here), clients and friends in the did lose power for a bit from downed trees and high winds. In fact, those of you who follow me on Instagram - [San Diego Stairs Challenge - ZERO Equipment Full Body Workout!](https://giryagirl.com/san-diego-stairs-challenge-zero-equipment-full-body-workout/) - There's a famous... or rather infamous set of stairs at the San Diego Convention Center, and quick look around social media demonstrates exactly how popular these stairs are. So in the spirit of my self-styled "San Diego Challenge" creating a workout for these stairs was definitely on the list. If you've followed along on Instagram, you can see that I've been busy... - [GiryaGirl.com Podcast Episode 25 Low Hanging Fruit Vs. The Path of Least Resistance](https://giryagirl.com/giryagirl-com-podcast-episode-25-low-hanging-fruit-vs-the-path-of-least-resistance/) - podcast.giryagirl.com Episode #25 Show Notes: This week’s episode features an interview segment with Scott Harvey (no relation) about his work counseling men who struggle with addiction, emotional expression, the power of listening. We talk about success in many forms and how we can all work towards it. - [For When There Is Nearly Nothing: A Quick But Sneaky Bodyweight Challenge](https://giryagirl.com/for-when-there-is-nearly-nothing-a-quick-but-sneaky-bodyweight-challenge/) - Selected Workout of the Week (tested on real humans this week!) Warm Up Joint Mobility RKC Hip Flexor Stretch CC2 Trifecta: Bridge, L-Sit, Twist Part One 3x Through: 12 Pushups 10 Squats (air squats OR kettlebell goblet squats) 10 Tuckups 3x Pull-ups (or bodyweight rows) Part Two EMOM 10-15 Minutes: 6 Burpees or 8-count bodybuilders - [GiryaGirl.com Podcast Episode 26: Annihilating Plateaus for Steady Strength Progress](https://giryagirl.com/giryagirl-official-podcast-episode-26-annihilating-plateaus-for-steady-strength-progress/) - This week’s episode features a big chunk of a never before released recording of the presentation I gave at Dragon Door’s second ever Strength and Health Conference. As many of you already know one of my absolute favorite skills to hone is problem solving, and this presentation outlined some of my approaches systems for restarting - [Travel (or Home) Bodyweight Only Circuit Workout!](https://giryagirl.com/travel-or-home-bodyweight-only-workouts-three-difficulties-simple-circuits/) - Here's a rainy day workout I just sent to a local who was in need of a challenge - thought you might enjoy it too. The original version is first, and then there's two other versions for other fitness levels. You can time yourself for the circuit and see if you can beat your own time in the future. No matter which variation you choose, be sure to warm up and cool down with joint mobility, and any of your favorite stretches. Original Version: Goal: 10 rounds 10 Bodyweight squats, medium tempo, focus on form, tall spine 10 Push-ups with strict form - [Somewhat Advanced Park Workout - Bodyweight and Kettlebell](https://giryagirl.com/somewhat-advanced-park-bodyweight-kettlebell-workout/) - Do you remember the feeling you'd have as a kid after a good hard playtime at a park? After climbing on things, chasing your friends, swinging on the swings, trying stunts on the balance beam, etc? I experienced it again yesterday - and demolished the last half of a bottle of Amasai and a large bowl of crockpot borscht because of it. Inspired by the Dragon Door Bodyweight Workshop, MovNat, and the RKC, here's what I did - - [Visiting Fitcamp - a Workout for Cold (Florida) weather!](https://giryagirl.com/visiting-fitcamp-a-workout-for-cold-florida-weather/) - Much fun was had last night at Tim Shuman, RKCII's 6pm kettlebell Fitcamp... first off, it was cold (which is probably laughable to people up North, but I am personally optimized for extreme heat, if it gets below 60 degrees I need a jacket), which to me is 50 Degrees F or below. And girl genius here had ran out the door without socks on. Fortunately I got there early and ran into the tennis pro shop... - [Ask GiryaGirl: Where Did You Get That Hallway Pull-Up Bar?](https://giryagirl.com/ask-giryagirl-where-did-you-get-that-hallway-pull-up-bar/) - That particular bar was purchased at Sports Authority a few years before it closed. Basically it has brackets that screw into doorway frame or studs in the walls (like my hallway there) Looking around on Amazon I found a few things that were very similar - these even have the same kinds of brackets that - [Ask GiryaGirl: To Chalk or Not to Chalk When Swinging or Snatching Kettlebells?](https://giryagirl.com/ask-giryagirl-to-chalk-or-not-to-chalk-when-swinging-or-snatching-kettlebells/) - A lively discussion erupted online the other day surrounding the use of chalk with kettlebells. This is another one of those interesting situations where there's no one right answer, there's the right answer for you--which also may or may not be situation dependent! So in an effort to hopefully help you or your clients, here's some of my personal observations which may or may not help you. Please also realize that most of my personal workouts take place in ever-so-humid Florida. And for whatever reason I get moist hands pretty easily (to the point at which I could WATCH it materialize on my fingertips the other day when I was practicing some of - [Strength Pyramid: A Simple Kettlebell and Calisthenics Combination](https://giryagirl.com/strength-pyramid-a-simple-kettlebell-and-calisthenics-combination/) - Couldn't resist using this neat photo of the pyramid at the Louvre. Having recently become 41, I remember seeing this interesting structure during its construction (I was VERY young, maybe 7 or 8 at the time). The massive excavation was fascinating, and I would only see the completion of it many years later in the late 90s. "Oh, so that's how it turned out!" The sense of scale is lost in photos. We all know that a pyramid is a very strong and stable structure. The shape can also inspire challenging workouts. Unlike a ladder format, where the reps build each set, the pyramid adds reps, reaches a pinnacle then subtracts reps from each set. I like to use pyramids in my own workouts and programming and also for my clients. Particularly with interesting and reasonably challenging moves like upper body pulls and presses (though usually not at the same time). Pyramid workouts are not just for strength moves either, Master RKC Phil Ross has a formidable pyramid of kettlebell snatches that is humbling to say the least. You may be tempted to try and add up the total reps for the workout before attempting it, but I'd encourage you to wait until you've completed it first! (While there's a warm-up and particular context for his workout, the basic gist is to start with one kettlebell snatch on the right, then one on the left, two on the right, two on the left.... all the way up to 10 and then back down. While that doesn't necessarily sound too bad to those of us well acquainted with the RKC kettlebell snatch test, I can assure you that 2nd set of 9 reps on the way back down is a meanie.) - [Ask GiryaGirl: What is the HKC? How is it different than the RKC? Which One Should You Do?](https://giryagirl.com/ask-giryagirl-what-is-the-hkc-how-is-it-different-than-the-rkc/) - A little while ago, I took a call from a very dedicated fitness instructor who was considering adding kettlebells to his clients' programs. Having found a lot of success with kettlebells in his own fitness, including significant fat loss **AND** impressive increases in strength. He had been considering going straight to the RKC, but wanted - [Viking Warrior Conditioning](https://giryagirl.com/viking-warrior-conditioning/) - Many of you seem to want to know about the kettlebell vo2max protocol - and Viking Warrior Conditioning is absolutely THE book to get for this info. Not only does Kenneth Jay show the how and the why, he "shows his work" with all the relevant formulas, equations, charts and graphs to back it up. Jay - [New Tire, New EMOM Workout, Loads of FUN!](https://giryagirl.com/new-heavy-tire-flips-emom-workout-kettlebells-and-more-with-video/) - Forgive me and my terrible sense of humor... but I had to make that silly video thumbnail: If you're not so inclined to read the background story of this workout, click here and go right to it. No, you will not hurt my feelings by skipping my stories. HAHA :) As you may have gathered, the - [Sitting Too Much? Here's Some Do-Anywhere Calisthenics Moves and Ideas to Undo the Damage!](https://giryagirl.com/sitting-too-much-heres-some-do-anywhere-calisthenics-moves-and-ideas-to-undo-the-damage/) - A little while back, I wrote a post for the PCC Blog, if you'd rather read the text instead of watching the video version of it, then click here to check it out! - [Got Carried Away -- and Here's a Circuit Workout Too!](https://giryagirl.com/got-carried-away-and-heres-a-circuit-workout-too/) - So... started writing up my Sweden PCC experiences and it is becoming a novella... and is still in the works, admittedly becoming it's own little travel log with workout and food stuff reported all through it. It's become so gargantuan that I'm going to end up editing it down and might even disperse different parts of it to different blogs on different sites (there may be an "executive summary" part for those of you who are skimmers). We'll see I guess. Those of you following along on Instagram have a few ideas of some of the wild adventures and tasty meals, but there's so much more to tell. ## Pages - [Home](https://giryagirl.com/) - Kettlebell & bodyweight calisthenics workouts, recipes, product reviews, workshop experiences & healthy lifestyle ideas for RKC kettlebell fitness and fun. - [Recipes by Category](https://giryagirl.com/recipes/) - Click/tap on a category below to view all the recipes in it: Click & Grow Indoor Gardens grow great herbs for delicious recipes - [Ask GiryaGirl!](https://giryagirl.com/askgiryagirl/) - A Q&A Column: Your questions answered from communications here, Facebook, Twitter and real life! - [What I'm Reading](https://giryagirl.com/what-im-reading/) - Updated March 30th: (Including but not limited to...) 1. The Daily Laws: 366 Meditations Robert Greene 2. Innovation Handbook: Tactics for Disruptive Thinking Jeremy Gutsche 3. Zen and the Art of Motorcycle Maintenance Robert M. 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