Pull-ups Tutorial for Women

What’s pop’n, ninjas?

Having the ability to do pull-ups has made me a more confident woman and calisthenics practitioner. It took a lot of practice and consistent training, but getting my first rep was an EPIC moment I’ll never forget!

Pull-ups are tough for women, but not impossible! You CAN do it!

Al Kavadlo and I are here to show you how to get your first rep, ladies!

I hope this tutorial helps inspire you to train for your first pull-up rep or improve upon your current personal record. Remember, it takes consistent practice, a positive mental attitude and patience to get your first rep, but it is totally worth it!

If you have hit a plateau in your training or need some tips for improving your form, I am available for in-person and online coaching.

Email me for rates and more information!

Til next time, peace ❤ & ninja kicks!


The Yoga Sequence Every Athlete Needs to Master

What’s pop’n, ninjas? As many of you may know, yoga was my first introduction into bodyweight training. I credit my practice for introducing me into the world of handbalancing, as well as for helping me improve and maintain my flexibility.


However, I know a lot of ninjas are often too intimidated to step foot into a yoga class because they feel they are not flexible enough, or perhaps because they don’t think it will benefit them. If you’re one of these people, then Namastay right there, and read my latest piece for Bodybuilding.com. Learn to master this easy Yoga sequence and reap the benefits of a practice on your own!

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Hope you enjoyed this article and take the time to learn this awesome sequence! Feel free to share with all your ninja friends!

Til next time… peace, ❤ & ninja kicks!

PCC Goes Commando!

What’s pop’n, ninjas? We just returned from a truly EPIC workshop at the most amazing gym in the world, The Commando Temple! We had a great group of 30+ ninjas that absolutely rocked it this past weekend. I wrote a quick recap of the event on the Progressive Calisthenics Blog! Ch-ch-check it out:

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Click me to read all about it!

We have a few other upcoming workshops this year and I am looking forward to training with YOU!

Til next time, peace, ❤ & ninja kicks!

New Calisthenics Workout Videos!

What’s pop’n, ninjas? One of the best things about being a part of the calisthenics community is all the awesome people I’ve met. Folks that are drawn to this type of training are usually super down-to-earth, creative and really DIESEL! Thanks to PCC, I’ve had the honor of meeting and training with hundreds of these AMAZING people all around the world! It’s important to surround yourself with people who inspire and motivate you on a daily basis, like my girl Isa Bell from Headstrong Training. Every time she is in NYC, we always make sure to get in some serious training. Check out our latest video:

And of course, I spend plenty of time playing around at work in between clients at Momentum Fitness.

Notice that I used the word “play” to describe my training. A lot of folks have the misconception that in order for their workout to be legit, it has to be torturous and un-fun. I simply just can’t get behind that philosophy. If it was not fun to train, I would probably never be motivated to do it in the first place. If your current training regimen feels stagnant, boring, or you’ve simply lost motivation, you should hire a trainer! I am available for private and small group training! If you’re looking to get DIESEL for summer AND for life AND have FUN doing it, message me for rates!

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Looking forward to working with you and helping you reach all your fit goals!

Til next time, peace, ❤ & ninja kicks!

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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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,

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!

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.


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!


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.


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


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.


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!!