Kavadlo Bros “Get Strong” Book Release

What’s pop’n, ninjas? I’m super stoked to announce the release of the Kavadlo Brother’s new book, “Get Strong!” This book is a 16-week transformation program for gaining muscle and strength using the power of progressive calisthenics! If you’re looking to get into shape just in time for the summer, you need to check this book out!

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CLICK ME TO GET YOUR COPY!

This book is 218 pages of a detailed calisthenics program that includes exercise descriptions AND full color photos of each movement demoed by Al and Danny Kavadlo. The book includes exact set and rep ranges for each exercise as well as a test you take at the end of each 4 weeks to measure your progress.

Dragondoor is also hosting a competition for the best transformation and if you win you are eligible for a number of prizes including $500 cash, one free RKC or PCC workshop, an interview, and dedicated PCC blog piece. Here are all the details:

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Get Strong is available in paperback and E-Book and is on SALE TODAY! Get your copy today, ninjas!

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Til next time, peace,

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Bottoms Up Press on Bodybuilding.com & New Workout Wednesday!

What’s pop’n, ninjas? I love practicing all types of presses and pushing exercises, from handstand push-ups to dips and even kettlebell military presses. My latest obsession has been with a relatively esoteric lift known as the Kettlebell Bottoms Up Press. This lift may look more like a circus trick than a legitimate exercise, but don’t be fooled because there are lots of benefits to adding it to your routine.

The Bottoms up press builds strength in your shoulders, forearms and even trains your grip. This press can help you improve your overhead pressing technique and even rehab old shoulder injuries, too. Click the link below to check out my latest piece for Bodybuilding.com:

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Also here’s a sneak peek of my latest Workout Wednesday routine I did with my hairdresser extraordinaire and friend, Rachel Phillips! This is a great mix of isometric, dynamic, and plyometric calisthenics exercises that you can try out next time you train!

Stop/Go/Explode! Workout:

Do 3-5 rounds of:

  • 30 second Plank Hold
  • 10 Push-ups
  • 10 Burpees
  • 30 second Squat Sit
  • 10 Squats
  • 10 Jump Squats
  • 30 second L-Sit
  • 10 Straight Leg Raises
  • 10 Swinging Leg Raises
  • 30 second Aussie Flex Hang
  • 10 Aussie Pull-ups
  • 10 Switch Grip Aussies
  • 30 second Crow Hold
  • 5 Crow Thrusters
  • 1-3 Crow Press Ups

Rest 2-3 minutes between rounds

Enjoy! Til next time, peace, ❤ & Ninja kicks!

V-Sit Tutorial and Upcoming Workshops!

What’s pop’n? Happy Spring, Ninjas! I’m really excited for the warmer weather so that I can start training outdoors again! There’s nothing I love more than going to Tompkins Park in the East Village for some calisthenics fun in the sun!

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Hanging out with girls, Krista Stryker of 12-Minute Athlete and Lydia Mok from Strong Girl Takeover! (From Right to Left)

Although, I can’t complain too much since we got the Bodyweight Master Pull-up bar from Dragondoor set up in our apartment earlier this winter. It definitely makes working out inside way more fun! Here’s a few clips from my last two indoor calisthenics workouts:

Al and I have also been taking more yoga classes at a local studio, Bikram LESIn all my years of practicing yoga, I’ve never even thought about taking a Bikram class.  Just the idea of practicing yoga in a 104 degree room really intimidated me. But living in New York City in the winter has definitely given me an appreciation for a super sweaty, sauna-like yoga session. One thing I can say about the practice is that it’s definitely improved my mood and flexibility in the span of just a few classes.

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In other news, I’m currently training for the Russian Kettlebell Certification (RKC) this June! I’ve been a Hardstyle Kettlebell Certified Trainer (HKC) for several years now, but I am ready to take my knowledge of kettlebell training to the next level! It should be an intense weekend, but I’m preparing for it mentally and physically in the upcoming months. Wish me luck! 😉

And finally, if you are interested in attending a Progressive Calisthenics Certification, you are just in luck! We have a lot of upcoming dates on the roster this year. The next one I will be at is at the Commando Temple in London on May 19th-21st. Al and I will also be returning to Australia this November for two workshops, one in Perth on November 11-13th and in Sydney on November 16th-18th! These workshops are for anyone interested in deepening their knowledge of progressive bodyweight training — movement enthusiasts, trainers, beginners and pros are all welcome! Taking this workshop completely changed my life! I’ve conquered moves that I never dreamed I would ever be able to do, like the V-Sit and many more!

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Hope to see you ninjas at an upcoming workshop! Til next time, peace, love and ninja kicks!

Xero Prio

What’s pop’n, ninjas? As you guys know, I am a big fan of Xero shoes. I just got my Lenas recently, then I found out about their new running shoe, the Prio, so I had to get those, too. Now my only problem is choosing which ones to wear, because I love them both so much!

The Lena is a more casual shoe which is great for walking around or working out. The Prio, however, is a straight up athletic sneaker. While still a far cry from most conventional running sneakers, the Prio is Xero Shoes most high-tech shoe yet.

Whether you’re going for a run, or doing some squats, these shoes are very comfortable, flexible and supportive.

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The Prio is available for both men and women in a variety of colors. Watch the video below for more information!

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

Rooftop Workout

My girl Rachel Phillips and I took advantage of a sunny day in NYC this past weekend for a rooftop training sesh! There’s nothin like a view of the Empire state to get you in da zone!

All we used was a bench and did a few classic calisthenics exercises to work up a good sweat!

Working out doesn’t have to overly complicated! Ain’t nothin to do but to do it! 

Happy Motivation Monday!

The New Lena from Xero Shoes

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What’s pop’n, ninjas? I love to train barefoot or with minimalist footwear. Some people are nervous to try this, but the truth is, without conventional footwear, you strengthen your feet and improve your connection to the ground. It’s personally helped me fix a lot of problems with my feet, like ankle instability, weak arches, and general foot pain associated with intense bouts of walking.

My go-to brand has always been Xero Shoes, and up until now they’ve only created sandals or huaraches. While I love my Z-Trek Sandals, they are not always weather appropriate for winters in NYC, so sadly they’ve stayed in my closet lately. However, when I heard that they were launching a closed-toe shoe, I jumped at the opportunity to try on a pair of the new Lena from Xero Shoes. It was love at first wear!

Not only do they come in one of my favorite color schemes: black and red (tango red), but they don’t require a break-in period at all, like most shoes do. While I normally prefer slip-on shoes, these come with very minimal lacing and are easy to lace-up in a jiffy. These shoes are so light-weight that it feels like you’re just wearing a sock. You can really feel connected to the earth beneath your feet but the sole is still thick enough to provide some cushioning.

I have small feet but they are really wide. What I love about the Lena is the wide “toe-box” really allows me to walk without my toes feeling too enclosed. I can spread my toes out nicely. As a trainer in New York City, I’m on my feet constantly, demoing exercises, or running around town from client to client and the Lenas are perfect for my lifestyle.

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Since I mostly train calisthenics and practice yoga, I often do my training barefoot indoors. But when I train outdoors, the Lenas are perfect for protecting my feet and still providing the feel of being barefoot. They are flexible and they really mold to your feet without feeling “restrictive.”

The first day I wore them I received a ton of praise from my clients and other trainers. They look really “ninja-like” is the word on the street. I like that they offer them in 1/2 sizes, too.

The price point is great for a quality shoe that not only looks good but will improve the health of your feet. If you’re interested in trying out a pair for yourself, they come in a variety of color schemes and are 20% off until February 26th — two more days! Click the link below to get yours NOW!

Til next time, peace, ❤ & ninja kicks!!

 

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31 Days of Handbalancing Challenge Results

What’s pop’n? I recently hosted a 31 days of Handbalancing Challenge for the month of January that has finally come to an end. I was stoked by how many ninjas joined in on a month-long quest to bust out as many different handbalancing poses as they could manage. At the end of the month it was a tough decision for me to pick a winner because so many of the participants were super consistent and creative with their photos.

Ultimately, the winners were Amy Millar, of Los Angeles, for most likes on one of her photos; Olivier Dubois of France for consistently doing ALL the poses and with the best form; and Rafael Menendez & Cristie Di Matteo of Puerto Rico for bringing the thunder all month together! picmonkey-collage-copy-3

Overall, I was super impressed with the high level of skill of many of the participants, some of which had never tried many of these moves before. Here are some of my favorite photos from the month:

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This contest had such a great turnout that I’m excited to do another one again, soon! Be on the lookout for that and the chance to win some other great prizes!

Til next time, peace ❤ & ninja kicks!

Bulletproof Your Wrists with Calisthenics

What’s pop’n ninjas? When I first began strength training, I had a lot of issues doing certain moves like overhead presses and push-ups because of pain in my wrists. Thankfully, using  exercises I learned from my progressive calisthenics training, I was not only able to eliminate pain in my wrists but also strengthen them! Now I’m able to do all sorts of hand-balancing moves that were once off-limits to me.

Click the link below to check out my latest piece for Bodybuilding.com and learn how to BULLETPROOF your wrists!

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Don’t forget to share this article with your fellow ninjas, too!

Til next time, peace, ❤ & ninja kicks!

The Way of the Iceman

What’s pop’n, ninjas?

I was born and raised in Miami, then lived in Cali for almost a decade. In both places the weather is warm year round so there is pretty much no such thing as winter.

Then I moved to NYC, and adjusting to the winter cold has been absolutely brutal!  So I was thrilled to find out that Dragondoor recently signed a new author, Wim Hof, a.k.a. The Iceman!

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If you don’t know the Iceman, he is quite a superhuman. He’s run marathons in the Artic Circle and climbed Mount Kilimanjaro bare-chested and in shorts several times! He swims in the freezing canals of Amsterdam during the winter and he attributes it all to mastery of breathing techniques. He’s also a dedicated yoga and calisthenics practitioner!

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So I was excited about diving into his latest book, “The Way of the Iceman” to learn his breathing techniques, with the hopes of eventually embracing the cold weather.

The Way of the Iceman gives you a bit of backstory on how Wim became the Iceman and then goes on to instruct you in his method. I’ve always been a big advocate for breathing exercises in yoga so I knew this book would be right up my alley. Ever since reading his book, Al & I have actually been taking cold showers as part of the “cold training” pretty much every day!

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Cold training, according to The Way of the Iceman, is not only good for adjusting to freezing temperatures, but also for improving your immunity, metabolism, and even weight loss. There is a lot of personal anecdotes in the book from some of his students who’ve climbed Mt Kilimanjaro also bare-chested with him as well as the science explained behind his method. I highly recommend you check this book out! It’s a quick read with methods that are easy to understand and apply instantly.

It’s been helping me have a new appreciation for winter this year. Taking cold showers is tough at first, but can be invigorating and energizing the more you practice. Lately when I step outside into the cold, I have more awareness of my breathing and practice the exercises he describes as I walk around the city. This year I’m finally ready for winter!

Check it out, ninjas and enjoy the holidays!

Peace,

31-Day Handbalancing Challenge

What’s pop’n ninjas? With a new year on the horizon, it’s about that time when everyone begins to set goals and resolutions. If one of your resolutions is to get better at handbalancing skills, then you may want to get in on my 31-Day Handbalancing Challenge that starts on January 1st! 

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Learning handbalancing is more than just about impressing your friends with your new tricks. It’s about facing your fears and moving beyond them to achieve amazing feats of strength with your own body. Practicing handbalancing can add an element of fun and skill to your regular training regimen that will keep you excited about exercise for years to come!

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Each day in January, I will post a photo/video of a new skill with some tips on how to achieve it. Then you can attempt the move, video or photograph it, post it on your social media page and tag me in it: #DieselGrace. I will post the best photos and videos on my social media daily. Not only will this be a great way for you to learn new skills, but also to inspire others to do the same!

At the end of the month, I will choose 3 winners, the picture with the most likes and comments, the ninja who consistently participated during the month and my personal favorite photo of the month! The winners will receive a signed copy of one of Al’s books, “Pushing the Limits,” Stretching Your Boundaries,” or “Raising the Bar.”

Looking forward to seeing some of your ninja moves! Til next time, peace,