Official GiryaGirl.com Podcast

Coming next week is Episode #33 which features an interview with Philippe Til about his role and backstory in translating Georges Hébert’s Natural Method books, natural movement practices, and the origins of Parkour. However this will need to wait for next week as I wanted to take some extra time in preparing this episode and the regular features around it too. I’m helping to open a gym today and the preparations and new website for it took more time than I had allotted to it these past two weeks. So, I did not want to rush this episode out because of that – I think you’ll discover next week that it was worth the wait! In the mean time, visit http://GiryaGirl.com [http://GiryaGirl.com] to check out a new interview I conducted for Dragon Door [https://www.dragondoor.com/how_cait_timmerman_lost_160_pounds_with_kettlebells_and_mindset/?apid=Giryagirl] – I highly recommend anyone who works with fat loss clients especially to read it, and really anyone who wants to be inspired by a kettlebell and mindset fueled transformation! Thanks again for listening and stay subscribed to hear the new episode next week!

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 [https://www.dragondoor.com/shop-by-department/kettlebells/?apid=Giryagirl], Convict Conditioning [https://dragondoor.com/b41/?apid=Giryagirl], 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. Upcoming Events: Be sure to sign up for the November 16th and 17th Hardstyle Kettlebell Certification and Strength Calisthenics Certification happening in Gaithersburg, Maryland [https://www.dragondoor.com/workshops/details/schk010/?apid=Giryagirl]. Master RKC and good friend of many years Michael Krivka will be teaching the HKC, and I’ll be teaching the SCC the next day. Level up your skills as a fitness professional or exercise enthusiast on one special weekend. Two Upcoming Events this weekend—and there’s still time to sign up for them: On Saturday August 17th at noon, be sure to check out the Vintage Strength Training Games happening at The Shop Gym in Manassas, Virginia. This first of it’s kind event will feature competitions with the mace and club. People of all experience levels are invited to participate, complete and/or learn! Find out more about the event by searching for “Vintage Strength Training Games” on Facebook or visiting the Maceworx.com [http://Maceworx.com] website. I hear there’s also going to be a livestream available so be sure to find out all about that before this weekend if you are not able to attend in person! Also on this Saturday August 17th Systema Instructor Glenn Murphy is leading seminar entitled Against Tension this weekend at NC Systema in Durham, NC. This 4-hour seminar is focused on positioning, biomechanics, and the development of internal power in order to work against strong, tough, powerful opponents. Visit NCSystema.com or the link in the show notes to learn more and sign up. http://www.ncsystema.com/events [http://www.ncsystema.com/events] You can also visit NCSystema.com for more information about local classes in Strength and conditioning with me on Tuesdays and Fridays, or Systema, self defense, and other specialized topics with Systema HQ certified instructors here in Durham, NC. They’re always adding awesome workshops and events to their calendar so check it out now. Question of the Week! How do I add Get-Ups to my workouts? This past weekend I led a four hour intensive and I mean INTENSIVE seminar on the kettlebell get-up and one of the many ideas we discussed was how to add get-ups to our workouts and programming. I’ll add some of the ideas here, but if you would like a copy of the PDF handout from the workshop, please email info@giryagirl.com In the mean time, here’s how I like to add get-ups to my workouts and for my clients: * Timed Practice a. 3 minutes, 5 minutes “practice” time alternating get-ups with light kettlebell or no weight for workout warmup b. Making a light w eight HEAVY – one side with kettlebell going for 2-5 minutes goal without putting it down. c. Fast Full-Body Workout: 10 Minutes practice time get-ups with moderate kettlebell (or in hotel, a dumbbell!) * Working Parts of the Get-Up as individual exercises for reps a. “Get-Up Sit-Up” = start from ground, roll to elbow, push to tall sit b. Half Kneeling Windmill/hinge from the ground to upright and back to ground c. Lunges with Kettlebell Overhead * Adding Presses or Small Mobility Moves to upright moments a. Add short sets (1-5) of presses – floor press, tall sit, kneeling windmill, while standing. b. Perform get-up, but pause and make sure you can turn your head at safe intervals. * Short set of light get-up (1/1, 2/2) at the beginning of a warm-up circuit * Series of Get-Ups with three progressively heavier kettlebells… (12kg, 16kg, 18-20kg) * As the first or last part of a main workout circuit * Used in pieces as part of a sequence on a variation of the old pretty darn advanced “Furnace” workout: http://giryagirl.com/Orlando-HKC-Helping-Teach-Part-2 [http://giryagirl.com/Orlando-HKC-Helping-Teach-Part-2] and a very advanced version: http://giryagirl.com/Combustion-Chamber-Kettlebell-Workout-Advanced-Level [http://giryagirl.com/Combustion-Chamber-Kettlebell-Workout-Advanced-Level] * When all else fails, set a “rep goal” for the session or for the entire day (20 get-ups light or no weight for a session, or x number of get-ups with a 16kg for the day) Call for Questions: Call our question line at: (321) 316-3533 and leave a message with your question about kettlebells, calisthenics, food, workouts, and more. Leave your name (and where you’re from) for fame or feel free to remain anonymous. Support GiryaGirl.com HEY! Want to support this and other projects and continue to get free workouts and more? Then visit GiryaGirl.com [http://GiryaGirl.com] and the new URL (it all goes to the same place) that points to the same site,KettlebellsOfficial.com [http://kettlebellsofficial.com] to keep up with all the new upcoming events, etc. Support this podcast, the website when you use any of the affiliate links to purchase items like kettlebells, workshop registrations, books, and more. This is how you can support the site and the continued production of more podcasts, workouts, blog posts, videos and more. If you have a relevant product or business and would like to work out a more formal sponsorship call 321-316-3533 and let’s talk! Very limited placements available. Conversation Segment: And now for a chat 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 [https://amzn.to/2KwejuS]. Be sure to check the show notes for the interview I conducted with him for Dragon Door. The interview is titled Kettlebells and Convict Conditioning in an Afghan Prison: https://www.dragondoor.com/kettlebells_and_convict_conditioning_in_an_afghan_prison_interview_rob_langdon/?apid=Giryagirl [https://www.dragondoor.com/kettlebells_and_convict_conditioning_in_an_afghan_prison_interview_rob_langdon/?apid=Giryagirl] Rob’s book: https://amzn.to/2KszApc [https://amzn.to/2KszApc] Training Tip of the Week: Something I really wanted to get across at the kettlebell get-up intensive seminar was the importance of building good habits. One of those habits that can translate into long term safety and strength is lifting even light kettlebells with the same technique as though they’re heavy. Unfortunately it’s pretty common for extremely strong, even record setting lifters to get injured in an every day activity picking up something relatively light. I do my best to always use correct lifting technique no matter if I am picking up a kettlebell that might be pretty light for me. I also feel like this is an important example to set as an instructor – people will do what I do and I need to make sure I’m doing the right things – it’s a big responsibility. Book of the Week! It’s an audio book this week, though the link I’ve included will lead you to all available formats. It’s Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-being [https://amzn.to/2KsLRKg] by John J. Ratley and Richard Manning. https://amzn.to/2KsLRKg [https://amzn.to/2KsLRKg] This book was recommended to me by John Du Cane, the CEO of Dragon Door, who has more than a few dietary and exercise habits in common with me. I’m sure this book is also effective in written form, but these past few weeks have been so chock full that I’ve taken to listening to audio books between tasks while driving, etc. to keep up. Go Wild presents some very compelling arguments against the current mainstream lifestyle ideas… and also full disclosure it gives me some scientific justification for a few of my own lifestyle quirks. Find out how you might be able to enhance your own well being by making a few simple lifestyle and eating changes. While the description of the book on Amazon sounds pretty dry, the presentation is compelling and will hold your interest. Good stuff. If you’re consuming books and ideas faster than I can toss them out every two weeks, you may wish to sign up for John Du Cane’s new Sunday Share newsletter. Visit JohnDuCane.com [http://JohnDuCane.com] for details and get me some brownie points by telling him the GiryaGirl podcast sent you! That reminds me – speaking of cool things that John has recommended, this coming week will be the sixth week that I’ve had 8 meals delivered from Factor 75. I’ve been incredibly impressed with the quality, flavor and of course nutrition with this ready-to-eat meal delivery program. If you’d like to give it a try for a $40 discount, see the link the show notes. Factor 75 meals are always grass-fed, pasture-raised, preservative free, antibiotic & hormone free, soy free, gluten free, and non-GMO. Give it a try here for $40 off: https://www.factor75.com/get-started?referral=YBY3T [https://www.factor75.com/get-started?referral=YBY3T] Wrapping it up: Thanks so much for listening to this episode of the GiryaGirl.com [http://giryagirl.com] official podcast. Be sure to subscribe so that you don’t miss the next episode next week. If you like this podcast please leave a review on iTunes, I know it’s a pain but it will really help the show out! https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884 [https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884] You can also support the show by visiting giryagirl.com [http://giryagirl.com] or kettlebellsofficial.com [http://kettlebellsofficial.com]. Any purchases you might make through the links on those sites help this show with no additional cost to you. Hope you enjoyed this episode, and I’ll see you in two weeks!

Hello and welcome to the GiryaGirl.com Official Podcast Episode # 31 Coconuts, Goblet 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. Upcoming Events: Be sure to sign up for the November 16th and 17th Hardstyle Kettlebell Certification and Strength Calisthenics Certification happening in Gaithersburg, Maryland [https://www.dragondoor.com/workshops/details/schk010/?apid=Giryagirl]. Master RKC and good friend of many years Michael Krivka will be teaching the HKC, and I’ll be teaching the SCC the next day. Level up your skills as a fitness professional or exercise enthusiast on one special weekend. Fresh on the calendar at NCSystema.com! I’m leading an intensive and focused seminar on the kettlebell get-up [http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar] here in Durham North Carolina on August the 10th! Taught by Adrienne Harvey… ME… RKC Team Leader, Senior PCC Instructor, CK-FMS Spend a full afternoon focused on this incredible exercise. Beginners will learn great habits from the start. Intermediate and advanced kettlebell enthusiasts will dial in their form making every rep that much more effective.

Nearly every sport and human activity can be improved when we practice properly performed get-ups — with and without weight! This coordination, core, strength, shoulder stability, flexibility, and mobility powerhouse is useful for nearly everyone… but there’s a fairly steep learning curve. If you’ve tried to learn this powerful but oddly complex move from a book, video, or even in a group class and still feel lost, then this workshop is absolutely for you. Even “the experts” on social media are regularly sharing sub-par get-ups… and leaking strength! I’ll show you how to avoid many common mistakes so that you can get the most out of your get-ups. We’re going to break it down so that you can practice this exercise safely and effectively in your own workouts and in the group sessions you might already be attending. You will also learn how the get-up and its component parts can be programmed as nearly infinite variations within workouts. The last hour will be dedicated to Q&A, practice, and of course individual problem solving. Bring a water bottle and hand towel. Kettlebells will be provided. I will have new, in box Dragon Door kettlebells in various useful sizes available for purchase at the event (contact me if you would like to purchase one ahead of time and I will reserve it for you. Dragon Door 8kg, 12kg, 16kg, and 20kg kettlebells will be available: info@giryagirl.com ) Event Tuition: $50 Visit NCSystema.com click the schedule tab then the seminars and special events section on the drop down. Or visit the show notes from this episode for the direct link: http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar [http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar] Also visit NCSystema.com for local classes in Strength and conditioning with me, or Systema, self defense, and other specialized topics with Systema HQ certified instructors here in Durham, NC. They’re always adding awesome workshops and events to their calendar so check it out now. Be sure to check out the Vintage Strength Training Games happening at The Shop Gym in Manassas, Virgina on Saturday August 17th starting at noon. This first of it’s kind event will feature competitions with the mace and club. People of all experience levels are invited to participate, complete and/or learn! Find out more about the event by searching for “Vintage Strength Training Games” on Facebook or visiting the Maceworx.com website. Question of the Week! What’s the difference between coconut milk and coconut cream? First off, both are delicious in my opinion. In rare cases they can be used interchangeably but usually not. I will talk about one such case later in this answer. Both Coconut Milk and Coconut Cream are fully non-dairy products, both are high in fat, both are popular in paleo and keto diets. Both are also safe for vegetarians and vegans. For the sake of this question, I grabbed two examples of each – coconut milk and coconut cream from both Trader Joe’s and Sprouts Market. They’re very similar products. A couple things are different. The cans from Sprouts Market need to be opened with a can opener, while the Trader Joe’s cans have a pop top. The Sprouts Market coconut milk and coconut cream are both products of Thailand, while the Trader Joe’s coconut milk and cream are both products of Sri Lanka. Both countries are well acquainted with coconut milk and cream and I definitely trust both with this product! The last difference between the Sprouts and TJs coconut milk and cream products is that the Sprouts versions both have the addition of guar gum. Guar gum is a stabilizer and keeps the coconut milk and coconut cream products from separating. Guar gum is no biggie and I don’t slight Sprouts for including it. But, I do try to avoid coconut milk with sulfites in it. That’s usually found in cans of conventional coconut milk as a preservative, and unfortunately you will find it in brands selling coconut milk at competitive prices. So if you see what looks like an awesome deal on coconut milk, be sure to check the ingredient label for common sulfites like sodium metabisulfite or potassium metabisulfite before you go bonkers and buy a whole case of it – especially if you have an allergy or sensitivity to it. I don’t, but I consume such a quantity of coconut milk, that I make sure to avoid it out of an abundance of caution. So, I love to make really healthy-fat dense treats with both coconut milk and coconut cream. Coconut milk makes an excellent “pudding” if you stir in 1-2 tablespoons of chia seeds and then let it set in the fridge. I usually add a tiny bit of honey or stevia right before stirring again and serving. Coconut cream is already so dense you may not wish to use it in that way. Coconut cream is a treat in it’s own right and with a little pinch of stevia sweetness can be used as a sort of paleo/keto frosting. I love to make coconut based curries – and if I want to make a super rich one, sometimes I’ll use half coconut milk, and half coconut cream. Years ago, I made an incredibly over-the-top rich Thai style Tom Ka Gai soup when I accidentally used coconut cream instead of coconut milk. Now I’ll only do that for special occasions or if I’m sharing the soup with at least two other people. I can’t be trusted not to eat the whole batch sometimes and I’m sure I’d have some issues digesting that much coconut cream on my own in one sitting! In the winter I love to make a coconut milk based hot chocolate -and if you want to get extra fancy, you can always top that with a bit of coconut cream whipped up. Whipped up coconut cream is also delicious on top of any sort of paleo or keto baked goods. You’ll notice that I don’t have any cans of “light” coconut milk… simply put this is just coconut milk with water added… and we don’t want any of that! If you’re counting calories I’d advise you to just use less regular coconut milk, or watch the portion sizes when eating a coconut milk based recipe. You may also wish to avoid coconut cream or recipes which call for it. If you’re keto, then coconut cream might become your favorite base for intensely luxurious coconut-fat filled treats. Something to be extra careful of is a product called “Cream of Coconut” it’s sweetened (usually with cane sugar) and is not appropriate for keto or paleo foods. It’s usually used in desserts, tropical cocktails and the like. It’s definitely a special occasion ingredient—it has a very sweet, syrupy texture and is essentially the “sweetened condensed milk” of the coconut world. I hope that clears up the confusion about canned coconut products and that you’re ready to choose the right one for your next recipe! Call for Questions: Call our question line at: (321) 316-3533 and leave a message with your question about kettlebells, calisthenics, food, workouts, and more. Leave your name (and where you’re from) for fame or feel free to remain anonymous. Support GiryaGirl.com: HEY! Want to support this and other projects and continue to get free workouts and more? Then visit GiryaGirl.com [http://GiryaGirl.com] and the new URL (it all goes to the same place) that points to the same site, KettlebellsOfficial.com [http://KettlebellsOfficial.com] to keep up with all the new upcoming events, etc. Support this podcast, the website when you use any of the affiliate links to purchase items like kettlebells, workshop registrations, books, and more. This is how you can support the site and the continued production of more podcasts, workouts, blog posts, videos and more. If you have a relevant product or business and would like to work out a more formal sponsorship call 321-316-3533 and let’s talk! Very limited placements available. Conversation Segment: And now for a chat with Shawn Spencer of Resolute Fitness Challenge. Subscribe to his YouTube channel [https://www.youtube.com/channel/UCL4xZWDWsMMlJFJ0fih6JUQ], while it’s still a very new channel, he’s growing fast and always posting some pretty interesting CrossFit workouts and competition vlogs: https://www.youtube.com/channel/UCL4xZWDWsMMlJFJ0fih6JUQ [https://www.youtube.com/channel/UCL4xZWDWsMMlJFJ0fih6JUQ] I plan to challenge him here soon… but he won’t know that until he listens to this episode HAHAHA. Training Tip of the Week: It might not sound important, but the way that we pick the kettlebell up and set it back down before and after goblet squats is really important. You start by standing with your feet shoulder to hip width apart. The kettlebell is between your feet with the handle lined up with your anklebones. You don’t want to set the kettlebell out in front of you as though you were about to do swings. To pick the kettlebell up, squat down as if you’re doing a goblet squat—inhale in the way down—and grasp the top of the handle with both hands. Stand up quickly and forcefully with a fast exhale. Allow the kettlebell to keep traveling upwards for a split second while you’re standing and grasp it at the base of the handles. The kettlebell should be held at chest height, the elbows are hugging your ribcage—and hopefully your mighty lats. Be sure to NOT rest the kettlebell on your tummy… while that will make the subsequent exercises easier, you’re really cheating yourself out of some extra quality work. From this position you can do goblet squats of course, but you can also do lunges, shuffles, weighted walks, crush-curls, and more. To set the kettlebell down, completely finish the last rep of whatever you were doing and stay in a standing, fully locked out position. Allow your hands to slide to the middle of the top of the kettlebell handle as you sit back with your hips and let your arms straighten. Keep your abs engaged for this entire process until the kettlebell is on the ground. Stand up tall and proud of a job well done. Very rarely do we get to experience such closure in our modern lives. Book of the Week! The Spiritual Journey of Joseph L. Greenstein: The Mighty Atom by Ed Spielman [https://amzn.to/2YtguCW]. This book has legendary status among serious strength seekers and strongman/strongwoman competitiors. And even if you don’t fall into that second category you will still be inspired by this rare, out of print book. I’m calling attention to it now because I’ve never seen the price fall this low. It’s just above $50 right now on Amazon so you should snap it up ASAP. https://amzn.to/2YtguCW [https://amzn.to/2YtguCW] Yes it is worth it, I bought it at twice the price and have no regrets. But I will only loan it out with collateral (not joking). The book follows the life of Joseph L. Greenstein from very humble, poor, and sickly beginnings to his fame as an unbelievably strong performing strongman – from depression era vaudeville to massive fame. His story is an inspiring example of what can be accomplished with a lifetime of faith, practice, and consistency. Though he began life as a sickly, undersized child with asthma, the Mighty Atom performed feats of strength into his 80s! Wrapping it up: Thanks so much for listening to this episode of the GiryaGirl.com official podcast. Be sure to subscribe so that you don’t miss the next episode next week. If you like this podcast please leave a review on iTunes [https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884], I know it’s a pain but it will really help the show out! https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884 [https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884] You can also support the show by visiting giryagirl.com [http://giryagirl.com] or kettlebellsofficial.com [http://kettlebellsofficial.com] . Any purchases you might make through the links on those sites help this show with no additional cost to you. Hope you enjoyed this episode, and I’ll see you in two weeks!

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 of the week, workout tip of the week, a book of the week, and of course some extra surprises. Upcoming Events: Be sure to sign up for the November 16th and 17th Hardstyle Kettlebell Certification and Strength Calisthenics Certification happening in Gaithersburg, Maryland [https://www.dragondoor.com/workshops/details/schk010/?apid=Giryagirl]. Master RKC and good friend of many years Michael Krivka will be teaching the HKC, and I’ll be teaching the SCC the next day. Level up your skills as a fitness professional or exercise enthusiast on one special weekend. Fresh on the calendar at NCSystema.com! I’m leading an intensive and focused seminar on the kettlebell get-up here in Durham North Carolina on August the 10th! [http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar] Taught by Adrienne Harvey… ME… RKC Team Leader, Senior PCC Instructor, CK-FMS Spend a full afternoon focused on this incredible exercise. Beginners will learn great habits from the start. Intermediate and advanced kettlebell enthusiasts will dial in their form making every rep that much more effective.

Nearly every sport and human activity can be improved when we practice properly performed get-ups — with and without weight! This coordination, core, strength, shoulder stability, flexibility, and mobility powerhouse is useful for nearly everyone… but there’s a fairly steep learning curve. If you’ve tried to learn this powerful but oddly complex move from a book, video, or even in a group class and still feel lost, then this workshop is absolutely for you. Even “the experts” on social media are regularly sharing sub-par get-ups… and leaking strength! I’ll show you how to avoid many common mistakes so that you can get the most out of your get-ups. We’re going to break it down so that you can practice this exercise safely and effectively in your own workouts and in the group sessions you might already be attending. You will also learn how the get-up and its component parts can be programmed as nearly infinite variations within workouts. The last hour will be dedicated to Q&A, practice, and of course individual problem solving. Bring a water bottle and hand towel. Kettlebells will be provided. I will have new, in box Dragon Door kettlebells in various useful sizes available for purchase at the event (contact me if you would like to purchase one ahead of time and I will reserve it for you. Dragon Door 8kg, 12kg, 16kg, and 20kg kettlebells will be available: info@giryagirl.com ) Event Tuition: $50 Visit NCSystema.com click the schedule tab then the seminars and special events section on the drop down. Or visit the show nows from this episode for the direct link: http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar [http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar] Also visit NCSystema.com [http://NCSystema.com] for local classes in Strength and conditioning with me, or Systema, self defense, and other specialized topics with Systema HQ certified instructors here in Durham, NC. They’re always adding awesome workshops and events to their calendar so check it out now. Be sure to check out the Vintage Strength Training Games happening at The Shop Gym in Manassas, Virgina on Saturday August 17th starting at noon. This first of it’s kind event will feature competitions with the mace and club. People of all experience levels are invited to participate, complete and/or learn! Find out more about the event by searching for “Vintage Strength Training Games” on Facebook or visiting the Maceworx.com [http://Maceworx.com] website. Question of the Week! Do I keep looking at the kettlebell during the whole get-up or not? If I don’t look the kettlebell the whole time, then, when/where do I look? Here’s an important one from a recent local open gym and challenge workout session. We had a new person who has a good amount of exercise experience show up to work on handstands but who ended up trying out our challenge workout for the week as well (very brave). As is often the case the first half of the challenge workout was an extended warmup before things got completely crazy and involved a few short sets of get-ups with various weights starting light and then going to moderately heavy – no PR weights since again this was an extended warm up. Anyway, she had been instructed in the past to look up at the kettlebell [https://www.dragondoor.com/shop-by-department/kettlebells/?apid=Giryagirl] during the entire get-up, and asked about that since another well respected local trainer had said to move the eyes to the horizon during some parts of it. So here’s the answer I gave as well as some cues which might help you find the spot to move your eyes as well. No, you definitely don’t want to be looking at the kettlebell the whole time – especially when you’re standing! When it’s overhead, and you’re standing up into or back down into a lunge, you need to have your eyes on the horizon for safety, and to not crink the heck out of your neck! I mean, what if we had to stare at the kettlebell [https://www.dragondoor.com/shop-by-department/kettlebells/?apid=Giryagirl] during presses? Yikes! So, an easy way to remember this is eyes on the horizon whenever the torso is upright. When you’re coming up from the ground and about to take your hand off the floor right after “Kneeling windmill” your torso moves to an upright position – while your torso is moving you’ll notice it’s very natural for your eyes to then focus straight ahead instead of on the kettlebell. Again when coming back down from the lunge, as soon as you start hinging your way to that kneeling windmill again, you’ll notice that it’s also a convenient time to look up at the kettlebell again and for the rest of your way back down. Be safe and when in doubt ask an RKC or HKC instructor [https://www.dragondoor.com/instructors/?apid=Giryagirl] – and get them to spot you too! A good spotter can really help when you may be trying to retrain habits as well as keep you lifting safely. Call for Questions: Call our question line at: (321) 316-3533 and leave a message with your question about kettlebells, calisthenics, food, workouts, and more. Leave your name (and where you’re from) for fame or feel free to remain anonymous. Support GiryaGirl.com: HEY! Want to support this and other projects and continue to get free workouts and more? Then visit GiryaGirl.com and the new URL (it all goes to the same place) that points to the same site, KettlebellsOfficial.com to keep up with all the new upcoming events, etc. Support this podcast, the website when you use any of the affiliate links to purchase items like kettlebells, workshop registrations, books, and more. This is how you can support the site and the continued production of more podcasts, workouts, blog posts, videos and more. If you have a relevant product or business and would like to work out a more formal sponsorship call 321-316-3533 and let’s talk! Very limited placements available. Conversation Segment: And now for a chat with Matt Schifferle, PCC Team Leader, author of several popular bodyweight training books, popular podcaster and YouTuber with an impressive following. We recorded this a while back, but the info is definitely still relevant. Be sure to check out Matt’s books, especially the one we’re discussing here, Bodyweight Training for Martial Arts: Traditional Calisthenics Technique for the Modern Martial Artist: https://amzn.to/2jVg0Y7 [https://amzn.to/2jVg0Y7] Also, look forward to a future YouTube collaboration we recorded last month – I need to edit it, but it will be up on YouTube soon and outlines his cool “Grind-Style Calisthenics” approach. Training Tip of the Week: So, this one isn’t specific to kettlebells or bodyweight training, but I’ve been reminded of it several times in these past two weeks and have used this myself in ways both in and out of the gym as well as with clients. It’s called making excellence the new normal – and frankly if you find yourself not being challenged, make sure to find an environment where you are – maybe finding a gym where people are safely and skillfully putting up heavy weight, or finding a workout partner who’s farther along in their fitness journey, or a new instructor who pushes you to be your best. Find someone who is doing what you want to do and who does it as if it’s completely normal. As I like to say about our training… this is what we do here, and you’re going to be doing it soon too. Book of the Week! There’s actually TWO books of the week this week. First and foremost for those of you who are looking to increase your flexibility – but in a way that enhances your strength and power instead of weakens it, check out the Dragon Door Classic exhumed from the vaults (the recently moved to a new office and CEO John Du Cane found a few pristine boxes of their first ever book from 1998). This is Pavel Tsatsouline’s Beyond Stretching: Russian Flexibility Breakthroughs. And there’s only a few left – Dragon Door has put them up on Amazon here: https://amzn.to/2lpIHwL [https://amzn.to/2lpIHwL] You’ve never seen Pavel with this much hair on his head, and there’s a few photos of John in there too and darned if he doesn’t look like one of my friends from college. Historical and collectable value aside, the info in this book stands the test of time, and Pavel’s writing style at this stage is a riot – I find myself learning and laughing on most pages and that’s always a win in my world. The other book is not a training book, but one I like to use in an unusual way. It’s The Chess Tactics Workbook by Al Woolum [https://amzn.to/2XUUBfO]. And while this book is rather on the simple side—and has doubtless found its way into many school classrooms, I find that reviewing chess tactics is a great way to get better at chess, or in my case, get back into the game a little. This book features small chess problems like mate in one or two moves, decoys, double checks, and more. But each problem takes just a short time to solve. And that suits my purpose! When working out by myself I like to test my decision making and problem solving between rounds of intense exercise. At first it can be a little frustrating, but I find that there’s some reassurance about life readiness when I’m still able to solve chess problems with a high heart rate (for safety, I keep moving… and wander around with clipboard when doing these between sets). Alternately, I like to use these little problems as part of a mental warmup very much like Jon Bruney has done with Neural Priming in his classic book, Neuro-Mass [https://www.dragondoor.com/b70/?apid=Giryagirl]. Wrapping it up: Thanks so much for listening to this episode of the GiryaGirl.com [http://GiryaGirl.com] official podcast. Be sure to subscribe so that you don’t miss the next episode next week. If you like this podcast please leave a review on iTunes [https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884], I know it’s a pain but it will really help the show out! You can also support the show by visiting giryagirl.com or kettlebellsofficial.com . Any purchases you might make through the links on those sites help this show with no additional cost to you. Hope you enjoyed this episode, and I’ll see you in two weeks!

Just a quick note today, the GiryaGirl.com Official Podcast is moving to a once every two weeks format to ensure that I can continue to deliver the highest quality content every episode. Also… I’ve just really really gotta get that new website ready for you – it’s almost there and a few extra hours ever other week would allow me to make that final push so that it’s truly an epic launch. In the mean time, you may have noticed that the GiryaGirlTV youtube channel has sprung back to life as well. I’ll leave a link in the show notes for the most recent video – it’s a collaboration with Glenn Murphy, the Chief Instructor at NC Systema. It’s a cool tutorial about Systema Breath and Movement with Basic Push-Ups and Squats. https://youtu.be/ya837tMLfVw [https://youtu.be/ya837tMLfVw] Look forward to a full episode (with one of your all time favorite podcast guests) next Monday!