2023-08-19 22:57
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 a… Read More
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Giryagirl.com | Kettlebell Fitness, Calisthenics, Blog
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Kettlebell and bodyweight calisthenics workouts come together with recipes, product reviews, workshop experiences, and blog posts to give you tons of ideas on how to enhance your healthy lifestyle and/or your career as a fitness instructor or coach. Join Girya Girl for adventures and updates to keep you motivated to live your best, most active life.
2023-07-04 17:09
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… Read More
2023-06-18 16:53
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&rsq&hell…Read More
2023-05-29 14:32
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)… Read More
2023-04-22 19:32
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 indu… Read More
2023-03-20 00:55
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 m… Read More
2023-02-12 21:20
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… Read More
2023-01-01 04:59
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 – t… Read More
2022-12-14 05:12
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 mo… Read More
2022-12-02 00:44
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 befo… Read More
2022-10-12 10:30
You know your way around kettlebells... but need a quick workout? This is one to try. Full body challenge, and fast!
The post Quick – Everything Kettlebell Workout first appeared on Gi… Read More
2022-10-05 10:30
Which program is better? Convict Conditioning or Get Strong? Here's what to consider when choosing a calisthenics training program.
The post Ask GiryaGirl: Convict Conditioning vs Get Strong… Read More
2022-08-22 03:48
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 e… Read More
2022-08-08 00:14
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 o… Read More
2022-06-05 23:36
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 stac… Read More
2022-05-09 02:34
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… Read More
2022-04-07 02:37
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… Read More
2022-03-30 16:00
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.
The post Madness Descend… Read More
2022-03-17 05:31
One of the most consistent sources of joy over the past year has been tending, observing, and consuming the little harvests from my growing collection of Click and Grow indoor smart gardens… Read More
2022-02-25 05:41
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… Read More
2022-02-13 21:52
*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 u… Read More
2022-02-07 00:20
Detailed product reviews of the new Sunwarrior Active Product Line including plant-based protein powder, pre-workout, hydration drink mix, and creatine.
The post Review: Sunwarrior New Activ… Read More
2022-02-03 03:51
A challenging 45th birthday workout featuring pullups, kettlebell snatches and more. Groundhog Day edition means doing the same thing over and over too!
The post 45th Birthday Workout &ndash&hell…Read More
2022-01-17 17:25
An updated version of The Descender, an advanced kettlebell and bodyweight workout
The post Revisiting The Descender Workout for Kettlebells and Bodyweight first appeared on GiryaGirl.com Read More
2022-01-16 22:23
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!
The post Sign up for Rylan… Read More
2022-01-15 22:29
Very simple recipe for oven-toasted grain-free granola. Ready to be modifed and personalized to use your favorite ingredients.
The post Very Simple Grain Free Granola first appeared on Girya… Read More
2022-01-11 23:37
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!
The post Advanced Mash-Up Kettlebell and Bod… Read More
2021-12-31 14:13
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&rsqu&hell…Read More
2021-12-20 17:10
An original but royally inspired curry tuna salad recipe. An easy make ahead lunch with a lot of flavor!
The post Tuna Curry Salad or Curry Chicken Salad first appeared on GiryaGirl.com Read More
2021-12-14 14:11
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.
The post Kettlebell Workout: Crush… Read More
2021-11-29 21:02
A full 45 minute follow-along workout video with joint mobility warmup and cooldown. No equipment needed bodyweight exercise workout with timed circuits
The post Video: Complete Mobility &am&hell…Read More
2021-11-25 19:56
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!
The post Black Friday / Cyber Monday 2021 Guid… Read More
2021-11-18 15:00
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… Read More
2021-11-07 00:12
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.
The post A Higher Volume Workout Chal… Read More
2021-10-20 18:53
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.
The post Neuro-Grips Are Back! (Here’s s… Read More
2021-10-15 00:35
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!
The post Favorite Double Kettlebell Workouts… Read More
2021-10-09 20:34
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 abo… Read More
2021-09-24 02:25
London broil is a very simple and delicious way to enjoy grassfed beef. Check out this easy recipe, perfect for weeknights and leftovers.
The post Grassfed Beef London Broil Obsession and Re… Read More
2021-08-18 01:12
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 advance… Read More
2021-07-22 02:53
Learn the how, why, and benefits of having EMOM workouts in your fitness and strength training toolkit. Complete with examples and guidelines.
The post How and Why to Use EMOM Workouts first… Read More
2021-05-17 19:53
I've been sharing full body kettlebell workouts on Sunday with fellow fitness maniacs. Here's the intermediate/advanced workout from Sunday with modifications.
The post A Kettlebell Workout… Read More
2021-05-07 19:47
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 post Ke… Read More
2021-03-29 11:44
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… Read More
2021-03-22 13:03
Links to both 'AskGiryaGirl' Answers: how to cook 1lb of lentils in an Instant Pot and Dragon Door kettlebell handle diameters measured
The post Ask GiryaGirl: How Large are the Diameters of… Read More
2021-03-22 12:55
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
T… Read More
2021-03-22 11:39
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.
The post The Handle Diameter Mea… Read More
2021-03-15 12:55
Here's the Sunday Challenge workout from 3/14/2021 where we completed (in her front yard) those last 290 swings of her 80,000 kettlebell swings together. It follows my pattern of 'swings plu… Read More
2021-03-08 12:07
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… Read More
2021-03-05 11:48
Easy and fast low carb horseradish cauliflower mash recipe, instructions for Instant Pot and immersion blender, but not requiring this special equipment.
The post Horseradish Cauliflower Ma… Read More
2021-03-01 13:38
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 mu… Read More
2021-02-23 03:47
I’ve made versions of this salad for a few years now – ever since enjoying a few spoons of it from a Whole Foods salad bar – back when those were a thing. While I liked the… Read More
2021-02-04 21:34
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… Read More
2021-02-01 03:23
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… Read More
2021-01-01 20:01
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… Read More
2020-12-05 22:46
2020-11-30 19:21
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
The post Exploring The… Read More
2020-11-07 17:54
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… Read More
2020-10-30 14:46
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… Read More
2020-10-23 17:31
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… Read More
2020-10-03 20:35
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… Read More
2020-09-20 20:42
This workout gives the opportunity for a whole lot of quality work with just a few simple kettlebell moves...
The post Do the WORK: A Simple But Challenging Kettlebell Workout first appeare… Read More
2020-09-19 23:22
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&rsqu&helli…Read More
2020-08-27 03:55
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 wit… Read More
2020-08-05 02:45
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 chal… Read More
2020-07-29 04:59
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… Read More
2020-07-25 23:15
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… Read More
2020-05-16 04:08
Strange times call for strange graphics. This is a very “simple” kettlebell workout on a certain level, and if necessary can be scaled down (or up). Hopefully you all have been s… Read More
2020-05-03 19:35
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 mor… Read More
2020-04-21 22:47
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 k… Read More
2020-04-08 13:54
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 a… Read More
2020-04-07 21:31
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 h… Read More
2020-03-24 18:22
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 i… Read More
2020-03-16 14:03
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 a… Read More
2020-03-02 02:56
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… Read More
2020-02-24 13:00
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 he… Read More
2020-02-22 21:20
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… Read More
2020-02-16 15:23
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… Read More
2020-02-03 14:57
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… Read More
2020-01-28 17:38
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 &ldqu&hell…Read More
2020-01-18 00:42
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 st… Read More
2020-01-12 05:03
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… Read More
2020-01-09 04:31
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… Read More
2019-12-28 15:06
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'… Read More
2019-12-24 14:57
Just realized that this website is actually 10 years old! WOW! THAT happened fast… I just sent my distance client a “Jingle Kettlebells” workout for this week then realize… Read More
2019-12-21 22:40
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… Read More
2019-12-20 22:32
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 se… Read More
2019-12-10 23:51
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 versi… Read More
2019-12-08 21:26
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 an… Read More
2019-11-30 20:51
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 hand… Read More
2019-11-28 20:16
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 s… Read More
2019-11-17 15:28
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 ce… Read More
2019-11-17 15:20
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… Read More
2019-10-05 02:25
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… Read More
2019-10-04 15:40
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… Read More
2019-09-05 07:01
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 the… Read More
2019-08-12 15:31
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 Afghanis… Read More
2019-08-12 12:08
Three Ways to Listen:
iTunes:
read more Read More
2019-07-29 08:00
Three Ways to Listen:
read more Read More
2019-07-28 04:12
All my lady fit-pro friends seem to have photos where they're laughing about a mystery thing. Here's mine... actually, since it's a video frame grab, you can be pretty sure I'm laughing at m… Read More
2019-07-15 18:31
Three Ways to Listen:
iTunes:
read more Read More
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