34 episodes

Adrienne of GiryaGirl.com brings you fresh insights for your healthy lifestyle from fellow fitness professionals, foodies, and observations of daily life. An unusual perspective for a the fitness crowd, there's a distinct focus on strategy and the finer things in life too.

Official GiryaGirl.com Podcast Official GiryaGirl.com Podcast

    • Fitness

Adrienne of GiryaGirl.com brings you fresh insights for your healthy lifestyle from fellow fitness professionals, foodies, and observations of daily life. An unusual perspective for a the fitness crowd, there's a distinct focus on strategy and the finer things in life too.

    Podcast Announcement – Upcoming Episode Details

    Podcast Announcement – Upcoming Episode Details

    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 to check out a new interview I conducted for Dragon Door – 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!

    • 1 min
    Kettlebells, Convict Conditioning, Context and Empathy with Rob Langdon: Author of The Seventh Circle Episode #32

    Kettlebells, Convict Conditioning, Context and Empathy with Rob Langdon: Author of The Seventh Circle Episode #32

    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.
    Upcoming Events:
    Be sure to sign up for the November 16th and 17th Hardstyle Kettlebell Certification and Strength Calisthenics Certification happening in Gaithersburg, Maryland. 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 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
    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, 16

    • 50 min
    Coconuts, Goblet Squats, and Strength and Conditioning for Soccer, Episode # 31

    Coconuts, Goblet Squats, and Strength and Conditioning for Soccer, Episode # 31

    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. 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! 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
    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 Trai

    • 22 min
    Calisthenics and Martial Arts Episode # 30

    Calisthenics and Martial Arts Episode # 30

    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. 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! 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
    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!
    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, w

    • 18 min
    Podcast Announcement – Schedule/Format Change!

    Podcast Announcement – Schedule/Format Change!

    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
    Look forward to a full episode (with one of your all time favorite podcast guests) next Monday!

    • 56 sec
    Using Ancient Strength Training Methods Episode # 29

    Using Ancient Strength Training Methods Episode # 29

    This week’s episode features a conversation with Frank DiMeo. Frank owns the Cave Gym http://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. 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. 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! Taught by Adrienne Harvey, 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
    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.
    Question of the Week!
    Question of the week – is Convict Conditioning ok for women?
    Absolutely! It’s mindboggling how often this question comes up, but I guess with all of the masculine words and marketing it may be confusing… especially compared to what normally is marketed to women in terms of fitness. Don’t get me started, I just can’t be bothered with that stuff. Anyway, the real power of Convict Conditioning and by extension the Progressive Calisthenics Workshops like the PCC and SCC which are based o

    • 31 min

Customer Reviews

Matt Schifferle ,

Fitness made simple

Adrienne is one of best kettlebell instructors. Bar-none! Love her podcast!

GHBTPod ,

Good tips.

This podcast will give you some good tips for your workout.

Top Podcasts In Fitness

Listeners Also Subscribed To