Breathing Exercises for Strength & Relaxation

What’s pop’n? One of the most important skills I learned from my yoga training was pranayama, or breathing exercises. Learning how to breathe using your diaphragm can make you better at strength training, improve your digestion, and help manage stress.

In this tutorial, my hubby, Al Kavadlo and I show you three different techniques that you can practice daily! Ch-check it out:

Here are the recommended sets/repetitions for each breathing technique:

Bhastrika, “Bellows Breath” = can be practiced any time of day except before bed for it’s energizing effects as well as a way to bring awareness to your breathing.

  • Do 1 set of 10 breaths, 2nd set of 20 breaths and 3rd set of 30 breaths. Rest 10-30s between efforts.

Kapalabhati, “Skull Shining Breath” = can be practiced during the day, especially in the morning upon waking and before your workout for it’s energizing, decongesting  and detoxifying effects.

  • Do 3 sets of 15-30 breaths. Rest 10-30s between efforts. 

Nadi Shodhana, “Alternate Nostril Breathing” = can be practiced anytime of day including before bed for it’s calming effects.

  • Do 5-10 full cycles

Thank you so much for watching! If you have any ideas for future tutorials, feel free to leave a comment below! I look forward to your inspiration for new content!

Til next time, peace,❤ & ninja kicks!

Diesel Discourse with Beth Andrews

What’s pop’n? This week I had the absolute pleasure of chatting with a fellow PCC Team Leader, Beth Andrews. Beth is the owner of Train Strong Gym in Cartersville, GA, a Senior RKC, and an Iron Maiden.

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In this episode we discuss:

  • How Beth first got started in the fitness industry and became a successful trainer and gym owner
  • How she began training with kettlebells
  • Beth’s awesome experience at the first ever Progressive Calisthenics Certification
  • Beth’s many feats of strength and the one she is most proud of
  • Beth’s future fitness goals
  • How she motivated her son and daughter to begin training
  • Upcoming workshops at her gym in Cartersville, GA
  • One of her most memorable experiences with her personal training clients

Check it out:

If you would like to know more about Beth, then check out:

  1. Beth’s Website
  2. Instagram
  3. Facebook 

Thanks for joining me for another edition of Diesel Discourse! Til next time, Peace❤ & Ninja Kicks!

Calisthenics Tutorial: Dips

What’s pop’n? I’ve received several requests to do a tutorial on progressions towards full parallel bar dips. Dips are one of my favorite upper body strengthening exercises! So, ask, and you shall receive!😉

Ch-ch-check it out:


  1. Bench Dips: You can practice these with straight legs or with bent knees for more support.
  2. Assisted Dips: Place a box or bench beneath you to help you practice the lowering phase of the dip, and then use your legs to assist you back up to the top position.
  3. Full Parallel Bar Dips: Once you get comfortable with assisted dips, you can try them unsupported. Bend your elbows back behind you and lean your chest forward. Reach your legs forward as you bend at your waist to engage your abs. Extend your legs and arms powerfully to push yourself back up to the top.
  4. Straight Bar Dips: Once you can do parallel bar dips, you’re ready to move on to the straight bar dip. The same mechanics of the parallel bar dip still apply, only now you’re moving your body around the bar.

And if YOU have any other IDEAS for FUTURE tutorials, please feel free to leave a comment below! I love hearing from my readers because it motivates me to get more content out there!

Hope you enjoyed this tutorial, and be on the lookout for my next one all about yoga breathing for strength gains and stress relief!

Til next time, peace,❤ & ninja kicks!

Feature in Fabulous Magazine UK

What’s pop’n diesel dolls & dudes? This week I was quoted in Fabulous Magazine UK in a piece about street workout and calisthenics! Check it out:

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Speaking of street workout, my training this week has been tough! I’ve been trying to get out of my comfort zone by working on moves that are challenging for me: the back lever, the full human flag, and handstands on blocks. Here’s a quick video of my workouts this week:

Jake the Dog from AdventureTime sums my training motto this week up perfectly:


Gotta keep training my weaknesses so that one day they will become skills I excel at! Thanks for tuning in!

Til next time, peace❤ & ninja kicks!

Diesel Discourse with Kirsty Grosart

What’s pop’n? On this week’s edition of Diesel Discourse I got to chat with GMB Trainer, Hand-Balancer extraordinaire, and all-around bodyweight ninja, Kirsty Grosart.

When I first saw Kirsty’s videos and photos online, I was absolutely blown away by her skills! Some of the moves she is known for like the straddle planche, front lever, and one-arm handstand, I’d only ever seen performed by dudes before.


We finally met in person at a GMB hand-balancing workshop in NYC and then again when Kirsty attended the Progressive Calisthenics Certification last June.

In this episode we discuss:

  • How Kirsty was a gymnast until she was 19, and then started training calisthenics as an adult after building a homemade gym in her garage
  • How Kirsty became a lead trainer for GMB Fitness
  • What calisthenics moves Kirsty is currently trying to conquer
  • The craziest places she’s traveled for workshops and wackiest locations she’s practiced handstands
  • Kirsty’s experience at the PCC workshop and some of the PRs she set that weekend
  • How Kirsty became a Vegan and how it impacted her training
  • How Kirsty overcame an injury and became stronger because of it

Check it out:

If you want to learn more about Kirsty Grosart, click the links below:


Diesel Discourse with Amy Millar

What’s pop’n? In this week’s edition of Diesel Discourse, I had the pleasure of interviewing one of my closest friends, and fellow trainer, Amy Millar. Amy and I met while I was living in Los Angeles, and she has since then gone on to become a 1st place NPC Bikini competitor, a trainer, and a Vegan Health & Wellness Coach.

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In the following interview, we discuss how Amy:

    • Prepared for her NPC Bikini Competition
    • Decided to become a Vegan
    • Fuels her training on a plant-based diet
    • Helps her clients transition to a plant-based lifestyle with her customized programs
    • Trains to be a diesel ninja

Check out the interview:

If you would like to know more about Amy Millar click the links below:

Thanks so much for tuning in, ninjas! Til next time, peace❤ & ninja kicks!

Diesel Discourse with Antoniette Pacheco

What’s pop’n? Last week I got to chat with a woman who has been one of my fitness inspirations, Antoniette Pacheco. When I first got into street workout a few years ago, she was one of the first women who inspired me with her videos and photos.



In the following interview we discuss how Antoniette:

  • Began practicing calisthenics during her time in the military.
  • Got her first job as a personal trainer at a health club.
  • Finds time to exercise and eat right as a busy mother.
  • Met her boyfriend, Frank Medrano.
  • Transitioned to a Vegan lifestyle without sacrificing her strength training.
  • Refuses to give up no matter what life puts in front of her.

We also discuss general advice for people getting started with calisthenics or those looking to adopt a plant-based diet.

Check it out:

Click here for more information about Antoniette Pacheco and the vegan supplements she uses, Function Supplements.

If you want to see more interviews like this then let me know with your comments and questions below! Thanks for watching!

Peace,❤ & Ninja Kicks!

Female Street Workout Blog Feature

What’s pop’n? I’m stoked that I was featured on a female street workout blog amongst some pretty stellar athletes this week. Click the link below to check it out:

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In other news, I will be assisting at several upcoming PCC/SCC workshops this year! The next one will be in Sydney, Australia on September 23-25th. If you register by July 31st, you will receive $100 off of tuition. Click the link below to learn more:

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Hope to see you at a PCC workshop soon! Til next time, peace,❤ & ninja kicks!


Homemade Veggie Burgers

So as many of you know, I’ve been following a vegan lifestyle for the last few months. While I’m absolutely loving all the physical and mental effects this diet has had on me thus far, one thing I do miss is a good burger! While shopping for burger substitutes I noticed that a lot of the store-bought Veggie burger brands contain a lot of other chemicals and ingredients I’ve never heard of like:

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I don’t know about you, but I definitely don’t want to put any of those ingredients in my body! Luckily, my friend, Rachel Phillips, is an AWESOME cook, and had this GREAT recipe for homemade veggie burgers! Check it out:

For this recipe, you will need:

  • 1 8oz can of black beans
  • 2 cups of vegetable stock
  • 1 cup of quinoa
  • 1 onion
  • 4-5 cloves of garlic
  • 1 red pepper
  • 1 carrot
  • 1 green pepper
  • 1.5 tbsps of ground flax seeds
  • 6 tbsps of fat/oil of your choice
  • 6 tbsps of rice flour
  • salt & pepper to taste


Begin by cooking your quinoa in vegetable stock for about 20 minutes. While quinoa is cooking, chop your vegetables finely. Heat your skillet and add 3 tbsps of fat/oil of your choice (olive, coconut, avocado) and sauté onion and garlic cloves in pan and stir around every minute or so. After about 4 minutes, your garlic and onions should be fragrant.

Add in the remaining vegetables, salt and pepper to taste, and sauté for another 6 minutes. Mash black beans with masher or fork and then add into the sautéed vegetables. Begin to mix ingredients together. Then add in your quinoa and mix. Combine flax meal and 2.5 tbsps of water in a separate bowl and blend together before adding to the mixture of quinoa, vegetables, and beans. Add in rice flour as needed into the mix until mixture starts forming a ball. Then make your patties by getting a handful at a time and molding into a patty shape. Heat your skillet once more with remaining 3 tbsps of oil/fat and fry the burgers for at least 4 minutes per side or unit nice and crispy.

You can also grill these patties or freeze for use later.

Thanks for joining me today, ninjas! Hope you dig these veggie burgers as much as we did! Til next time…BON APPETIT!😀