Good morning! It’s Cyber Monday and Dragon Door is not missing out! All products are 20% off!
May I recommend:
And for the new HKC’s and aspiring trainers I know, Everybody Needs Training! A fun and educational title from Danny Kavadlo. You might not get a signed copy like I did, but this is worth picking up, especially on sale!
So what do you need to get the deal? Insert the code #CYB20 at checkout to put some more books on those shelves, gear in your arsenal, and muscle on your bodies. Enjoy!
A lot of what I talked about in my last post on dining out can be applied to travel. Though it doesn’t always have to be a major investment.
The biggest suggestion I can give when you travel is: Bring your protein powders, vitamins, etc with you, even if you want to measure them out into baggies, etc before you go, AND get a fridge in your room.
I’ll make room for my shaker cup and protein powder (sometimes premixed into the correct ratios) in my luggage, then I’ll request a fridge, or just make sure I’ve booked a hotel that boasts fridges as an amenity. Sometimes, I’m even so lucky as to be able to book a room with its own kitchen for a reasonable price. Then I’m really happy. I did this for my RKC out in San Diego, and I think that being able to prepare my own meals was priceless during my RKC weekend.
Then, before I even leave a google map the area and find the local markets and grocery stores where I can stock up for my room.
I know some people who will go as far as to pack their own food if they don’t trust that local markets will have foods they can eat, but I’ve had pretty good luck in my travels.
When I get into town I’ll check into the hotel, make sure of my fridge or kitchen situation (seeing what pans, pots, etc I have access to for cooking) then go out and do food retrieval. If I can cook I’ll get chicken, eggs, salad vegetables and some almond milk to mix my protein into. I’ll also grab some seasonal fruit if it’s available, and dark chocolate if I haven’t brought any with me (these are essentials people!) If I only have a fridge, I’ll get prepared foods that I can easily eat, but I prefer to pull them from hot and cold bars where I can ask questions about the ingredients. In this most recent trip, I got myself some organic oven baked chicken, cauliflower, and some guacamole to dip the cauliflower in.
For breakfasts I had my protein shake, fresh fruit, and some mixed nuts. I’ll stop at the same organic market on my way to the trade center and put together a nice big salad for lunch, and then repeat that all through the week. Last night I was lucky to find a great BBQ place and enjoy a half chicken with sweet potatoes and green beans before going out to a show, but typically unless I’m going out with a client I’ll dine in to control my food intake and simply be more happy with what and how I’m eating. (this was the only picture I took at the BBQ place that didn’t look like a murder scene due to my half chicken carcass..mmm…turkey)*
If I do go out with clients I simply follow my rules I talked about in my last entry. I find that my way of selective eating starts more conversations than ends them, and I’ve also found I’m not the only one who likes bone marrow, my clients do too! (thank goodness!) Of course, I’m not against some healthy snacking at the hotel either before a meal so I don’t feel like I have to fall on every piece of food that comes across the table top.
Mind you, I’ve got some interesting ideas as to what constitutes a “snack” these days…But overall, fortune favors the prepared, as well as the bold, so plan ahead, do a little research, and you can survive any business trip with little dietary damage.
*not shown: Giant gnawed on BBQ chicken, lots more baked organic chicken, even more sparkling mineral water, and a lot of coffee.
Dining out is a huge issue many of us have when we think about eating well. Often the foods we like to eat when we are out don’t fit in the box we’ve created of “good” foods, and become forbidden, and “bad”. I know what this is like. I still deal with this type of eating in my life and have a huge problem with reward eating. It’s too often easy to celebrate an event r milestone by eating something not only that is bad for you, but might make you feel miserable later on, or the next day.
I’ve gotten better about this, and I continue to improve. One of the biggest things I’ve learned is..
You’re worth it.
Debating between the sausage pizza that will make you feel gutpunched and the carpaccio appetizer with a caramelized cauliflower side because the second option is a few dollars more?
Do it, you’re worth it.
I’m not saying that we have endless dollars to spend on food all the time. But I’m definitely learning that I feel better and more sated if I simply go for what sounds delicious, and is healthy, and don’t take the easy or cheap option when I’m out to dinner. If you’re out to dinner there’s already a bit of an assumption you’re spending more money than usual on food, so why not make sure you’ll enjoy it 100%, before, during, and after, so the rests of your night is delightful as well?
We went out to dinner to a favorite wood fired pizza place last night here in Somerville called Posto. I love it, and I even spent some time working there at one point!
I’m trying to stay away from Gluten right now, but they have a lot of other really delightful options. I’ve really found that the appetizer and salad section is my friend when it comes to evenings like these, and can put together a fairly delightful small plate selection that leaves me feeling full..and spoiled!
What I got instead:
While these may have seemed unconventional, they sated my cravings, left me feeling full, and were delightful with the glass of montepulciano I had with dinner. After an evening of teaching classes at the studio, I couldn’t have asked for more! So really, when dining out, just remember..
Do it, you’re worth it.
So in true fashion I’m doing something a bit different than as prescribed, because I can. I’m an adult and as an adult I can make rules that apply to how I’m currently living my life and need to live my life to maintain some semblance of sanity.
I’m taking on a challenge to write three hundred words a day, on this blog, for the next month. They may not be the wisest words I’ve ever spoken, nor the most intelligent, but I’m going to work hard to talk about things I’ve wanted to mention here on the site and perhaps pass on a bit of useful content in the meantime.
I’m hoping that by putting three hundred words down on paper a month I will be able to continue that into my writing for both my day job and for the gym. I’ve got several half done but excellent (I think) projects just waiting in the wings that need to be finished. Some of these have to do with preparing foods and building equipment, while others have to do with how I’ve created my brand, built my studio, and maintain both the front and back of the house, as those who have worked in food service would say.
Some days may be a bit silly, as I work to elaborate on fairly simple topics for three hundred words, but I’ll do my best to not bore you too much. Thankfully this is the internet, and you have every right to click away from this page and come back when I have something else of interest up!
I’ll be in New York this week for my daytime gig, and I’m hoping to check out a few classes and workout locations to give me a bit of writing fodder. Feel free to also comment with something you’d like me to write about that I might have mentioned in class or in life! I’ll be taking the train to New York and giving myself plenty of time for writing in the mornings and evenings. We’ll be having class tonight and tomorrow morning, and I may do some open gym time on Friday if I get in early enough, otherwise, we’ll be back to our normally scheduled classes next week and I look forward to seeing you all!
Hi Everyone! Fall is here and attendance is picking up. We’ve had a few requests for classes in the morning, so we’re adding a Kettlebell Level 1 Class on Tuesday and Thursday mornings at 7am. This class may end up being moved to Mondays and Wednesdays once FunCamp is done, and we appreciate your feedback on what dates and times work best for you!
We are also adding a new class, Kettlebrawl Conditioning. This is a 45 minute conditioning class using just the kettlebell swing. Using intervals and ladders we will get your heart rate up, and the sweat pouring! It’s just you vs. the kettlebell in a calorie burning battle, from which you’ll emerge victorious! Kettlebrawl is going to initially be on Thursday evenings at 5:15, and may be added to Tuesday evenings with demand.
HKC Winchester! I’m working with Mountain Strength CrossFit to bring you an HKC workshop this coming November 16th (A Saturday) from 9am to 6pm. This workshop is $499.00 UNTIL October 19th, so get registered now! This is the first step toward an RKC certification, and one I took myself as I was progressing in my path toward teaching the kettlebell. The instructor, Beth Andrews is amazing and I can’t say enough about her. Check out more details here and register now!
Barstarzz, a bar Calisthenics group will be in town on the weekend of the 28th and 29th with workshops at noon on each day. If paid in advance, a 2 hour group lesson with them up at one of the Playgrounds on Memorial Drive is $50. You can paypal: email@example.com the fee and let them know if you’d prefer Saturday or Sunday for class. I know I’m going to make it, these guys are awesome! Here’s a video from them to start your morning:
Now that Boston Systema has been holding classes at the gym for a few months, we’ve decided to add some more classes to their schedule! These classes are operating under Boston System, but happening in the GiryaScope space, so contact them for information!
Monday Night Systema Conditioning: 8:15-9:15
Wednesday Night Systema: 7:45-9:15
Thursday Night Systema: 7:15-8:45
Fred is a great instructor and I’ve learned a ton from his classes, if you’ve thought about adding something new to your fitness schedule, or have always wanted to try a form of martial arts, Systema is a great, and really interesting one to try! (and I think it’s a ton of fun!)
Are you? Are you really?
Don’t be. It’s such an amazing and fun tool, and such a great place to start or expand your kettlebell journey! I’m beyond excited about this workshop. I plan on just soaking in every bit of information I can. And I know that some things I won’t be able to do right away, but some are just so cool looking and you can start picking them up at once!
I’ve been enjoying writing these reviews for Breaking Muscle! If you can think of anything in fitness tech you’ve seen that you’d like reviewed, please let me know and I’ll look into getting it!
I wanted to share the interview that really got me interested in Kettlebell Juggling with you all. This interview was done with Gus Petersen last year, and not only talks about how he put together the KAT system of Kettlebell Juggling, but also how he recovered from a stroke in record time, attributing much of his recovery to his heightened coordination and development from working with kettlebells. It’s an amazing article to read, and I hope you’ll take the time to check it out.
Gus is coming here on August 10th to share his Kettlebell Juggling methods with Boston, the promotional price of $197 (normally $247) is still in effect until July 15th for this full day workshop and I encourage you all to take advantage of this opportunity. It’s going to be a great day!
Systema Basics workshop with Boston Systema. 9am-12pm at GiryaScope Kettlebell Training, 862 Broadway, Somerville, MA 02144
Come and kick-off the opening of the Boston Systema location. Learn the fundamental principles of self-defense at this introductory Systema seminar.
Experience the core principles of Systema:
Breath – Movement – Relaxation – Structure
Progress from the four primary Systema exercises (pushups, situps, leglifts, squats) to lessons on:
- Escape from holds and grabs
- Moving in frantic crowd
No experience required, 18+.
Space is limited, reserve your spot using the event link above.
Primal Move Fundamentals with Adrienne Harvey, 9am-12pm at GiryaScope Kettlebell Training, 862 Broadway, Somerville, MA, 02144
Primal Move is an integrated movement system, with the goal of making changes with playful, beautiful and mindful movements.
The system is based on FMS (Functional Movement Screen) and the primal and primitive movements we mastered as children.
Can you remember running, climbing a tree, throwing a stone, or playing games/sports with zero pain?
Do you remember when movement was joyful and fun?
Have you recently experienced the flow state?
Better movement allows greater enjoyment for all activities.
We want to show you the potential we all have buried deep within us.