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!😀



Digits of Steel Workout

What’s pop’n, diesel dolls and dudes? This week’s workout was all about strengthening the smallest muscles in my body, my toes and fingers! After all, you’re only as strong as your weakest link.

Check it out:


Fingertip Push-ups: 2 sets of 15 reps (Can be modified with knees-down push-ups)

Hindu Squats: 4 sets of 10 reps (Can be modified by holding onto a pole for support)

Fingertip Crow: 3 holds

2-finger pull-ups: 3 sets of 5 reps

Fingertip Straight Bridge: 2 sets of 10 reps

Fingertip Elbow Lever: 3 holds

If you are new to fingertip training, please approach this workout with reverence. Take long breaks if needed between efforts, or try each move alone during separate workouts.

Most of all, have fun! Peace,❤ & Ninja Kicks!



Street Workout Wednesday

What’s pop’n, diesel dolls & dudes? I took this week’s edition of Workout Wednesday to the streets of NYC -Street Workout Stylee!


Extended ROM Archer Squats: 3 sets of 10 reps

Knee Raise Twists: 3 sets of 20 reps

Feet-Elevated Push-ups: 3 sets of 15 reps

Commando Pull-ups: 3 sets of 10 reps

Bridge Push-ups: 3 sets of 10 reps

Handstand Holds: 3-5 rounds

Have fun, ninjas! Til next time, Peace,❤ & Ninja Kicks!


Just the Vegan-ing


What’s pop’n, ninjas? It’s been almost one month since I’ve transitioned to eating Vegan. I remember initially feeling apprehensive about making this announcement to my readers and friends for fear that I would not be able to follow through with the commitment.

There have been several times in my life that I had attempted to make the change, but failed after a few weeks. At the time, my resolve was not strong enough and I didn’t have the support system that I have today. However, after I made the announcement of my decision to go vegan on social media, a wonderful thing happened. I had an outpouring of ninjas in my network who immediately reached out to congratulate me and offer their help!❤

I am super grateful to all these folks for their support during this important transition in my life. With their knowledge and guidance they have made this first month so easy for me! If you are looking to embrace eating a plant-based, cruelty-free lifestyle then check out these awesome coaches:

Markos J.K., the Warrior-In-Chief of For Your Liberation :

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Markos was one of the first people to personally reach out to me and congratulate me on my decision to become a Vegan. I have been following his blog “For Your Liberation” for some time now and knew that he had a lot of experience thriving on this lifestyle and was excited to have his support. His process was very thorough and involved sending me a list of acceptable grocery items that I had to choose whether I liked or disliked so he could put together some customized meal plans for me. Markos is a knowledgeable and encouraging coach and I am grateful for all the wonderful information he has bestowed upon me.

Click the links above to scope his blog or check out his Instagram @foryourliberation for more information.

Amy Millar Health & Wellness: 

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Amy and I have been friends for several years and she’s always been an awesome inspiration for me. She’s a champion NPC National Bikini Competitor, fitness model, personal trainer and a Health Transformation Specialist residing in Los Angeles, CA.

“I believe that when it comes to making a healthy life change, one of the most crucial tools is a POSITIVE attitude! To let go of negativity and begin to embrace a positive, healthy mindset!”

Amy definitely practices what she preaches, with her contagiously uplifting attitude, and compassion for all living beings, she is a joy to be around. She offers online coaching and one-on-one sessions as well.

She can be reached on Instagram @amymillar Twitterhttp://twitter.com/AMYLMILLAR or click the picture above to be directed to her Facebook page.

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And finally, I have to give it up for my man, Al Kavadlo, my number one supporter! Though he’s still eating meat and other animal products, he’s been helping me whip up some awesome meals at home that we can both enjoy, and he’s been open to checking out new Vegan-friendly restaurants around town, too. I❤ you, papi!

I have noticed some pretty awesome side effects since adopting a vegan diet:

-My energy levels are through the roof and steady throughout the day.

-I don’t get that “food coma” feeling after eating big meals.

-My sweat doesn’t have much of an odor anymore, even after working out! I definitely don’t reek like I used to.

-I feel like I am not as sore after workouts and have a quicker recovery time between training sessions.

Be on the lookout for upcoming interviews in the next few weeks with some inspirational vegan athletes, coaches, and more!

Til next time, peace,❤ & Ninja kicks!

Handstand Drills Workout

What’s pop’n, ninjas!?! This past year I’ve become obsessed with training my hand-balancing skills. If I could give up all my other calisthenics skills to become a master at handstands…I totally would!

This week’s edition of Workout Wednesday is a routine based around several different handstand drills I have been practicing this year that have helped me improve at this magical skill. Check it out:

In other news, today is the first day that I officially become a Vegan. I have been experimenting with vegetarian/vegan diets since becoming a yoga instructor in 2011 but never could fully bring myself to commit to the lifestyle.

Recently, I reconnected with a wonderful friend from Los Angeles, who has been a Vegan for the last year and a half and is completely devoted to the cause. I told her my apprehension about fully committing to the cause, and she recommended I watch a movie called “Earthlings.” She said it would be difficult to watch, but that it was a very honest portrayal of the torture and mass slaughter animals are subjected to every minute of every day just so we can eat meat.

Watching that movie was all it took to strengthen my resolve and join this cause. I am not here to preach to any of you to also join in, but I wanted to hold myself accountable for these actions by broadcasting my intentions to all of my readers today.

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I am both nervous and excited about making this change in my life. I know at first it will be difficult to adjust, but in time, it will just be as ingrained in my lifestyle as training calisthenics. It is something that I must do for my physical, mental, and spiritual well-being. I want to do everything I can to reduce my carbon footprint and be a voice for these tortured living beings. We are all Earthlings, after all.❤

Love & light, ninjas!

Aussie Pull-ups & Beyond on PCC Blog

What’s pop’n, ninjas?!? My latest piece for the PCC blog just dropped today! I’m showing some love for one of my favorite upper body pulling exercises, The Australian Pull-up! There are a ton of variations of this exercise that you can practice at almost any level of fitness — from beginner to badass! Check it out:

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Thanks for reading! Til next time, peace,❤ & Ninja Kicks!