Yoga Arm Balances

What’s pop’n? Yoga and calisthenics are both beautiful expressions of all the wondrous ways humans are meant to move! I’ve been practicing yoga for over 10 years now, and I’ve learned many different types of arm balances along the way. Arm balances are more than just a “party trick.” They are fantastic exercises for strengthening your entire body, including your upper body, wrists, and arms as well as a legit way to strengthen your powers of concentration.

Here are a few different poses you can try:

How many of these different shapes can you ninjas make? I encourage you to be brave and give em a go!

Til next time, peace,❤ & ninja kicks!



3 Single-Leg Squats You NEED to Know!

What’s pop’n? A lot of ninjas ask me when is it necessary to add resistance to squats in order to make them more challenging or effective? My answer is always the same, with progressive bodyweight training, you NEVER have to add external load in order to get the booty or body of your dreams!

If you are looking for some inspiration for your “Leg Day,” then check out my latest article for


Til next time, peace,❤ & Ninja Kicks!

Traveling Drills

What’s pop’n? A lot of ninjas ask about the length of my workouts and my answer usually varies. Some days I can train anywhere from 1-2 hours and others if I’m pressed for time, only 20 mins.

The following video includes 5 of my favourite traveling drills that are great as a warm-up or can each be performed for several rounds as a quick total-body workout if you are in a pinch without any equipment. Check it out:

Toy Soldiers are a great way to warm-up your hamstrings and legs for exercises like squats. Begin standing tall and using a bit of momentum kick one leg towards the opposite hand. As you kick, rotate your torso towards your leg to get a nice stretch throughout the sides of your body. Try your best to keep your legs as straight as possible, but if you have limited mobility you can practice with a slight bend in your knee.

Skips are a happy medium between jogging and jumping and can be a great way to elevate your heart rate! I like to practice them coordinating opposing limbs in order to tap into my vestibular system and get in the zone to train. Jump as high as you can as you bring your opposing elbow in towards one knee and then repeat on the opposite side. The fun thing about skipping is it’s difficult to perform without a huge smile on your face!🙂

Walking Lunges are always a classic in the realm of bootcamp drills. When practiced correctly, they not only warm-up your legs, but also your abs and upper body, too.

As you step forward, think about bending your back knee to keep your chin vertical in the front leg. Do your best to roll your tail bone under to keep your pelvis in a neutral position and your abs engaged at the bottom position. Step your feet together again and continue traveling forward, changing your lead leg each time. You can have your hands on your hips or in front of your body depending on personal preference.


Inch Worms are a great way to warm-up not only your legs, but also your abs and upper body, too.

Begin by reaching your arms up lengthening your torso and then pushing your hips back behind you as you fold your body forward. Place your hands on the ground and walk yourself out to a plank. Do your best to avoid letting your hips sag in the plank position before walking your feet in towards your hands and returning to a forward fold.

Ideally, you want to attempt to keep your legs as straight as possible during the entire exercise. However, if you have limited mobility in your hamstrings, it can be helpful to bend your knees as you fold forward and reach for the ground and again while walking your feet in towards your hands.

Bear Crawls are the final drill in this series and definitely one of my favourite of these exercises. This deceptively simple looking drill is by far one of the best exercises for not only tapping into your vestibular system but also strengthening your arms, abs, hips, legs, wrists, and ankles!

Begin in a table-top position with your hips aligned over your knees and your toes curled under. Your back should be flat and your shoulders should be positioned directly over your elbows and wrists with your palms flat on the floor. Your knees should be lifted about an inch off the ground with your shins parallel to the earth. Pick up your right hand and left foot off the ground and begin traveling forward doing your best to keep your back flat and your abs engaged. Take small steps to ensure your shins remain parallel to the ground. These can also be done traveling backwards as well.


Don’t worry about whether it’s 20 mins or 2 hours, just move more & have fun!😉

Thanks for joining me today, ninjas! Til next time, peace,❤ & ninja kicks!

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!