Posted by Sandy Sommer RKC in Sandy's Journal on 01 31st, 2009 | No Comments
Fuel Log for January 30, 2009
Coffee, 24 ounces
Starbucks Egg Salad Sandwich on whole grain bread
2 Meal Replacement shake
California Pizza Kitchen Hawaiian Pizza
2 slices of low sodium Rare roast beef
dried apricots, organic
Organic Fat Free Yogurt
Huge garden salad
6 beers
Total calories 3161, 300 Exercise calories burned
Posted by Sandy Sommer RKC in Sandy's Journal on 01 31st, 2009 | No Comments
Turkish Get Up Work
Very simple workout today.
Joint mobility to get the joints lubed up and then did 20 minutes of non-stop Turkish Get Ups.
Really great to full body workout requiring mental focus as well.
Sandy Sommer, RKC
Posted by Sandy Sommer RKC in Sandy's Journal on 01 30th, 2009 | 1 Comment
Here’s what I ate Yesterday
1 cup organic ckim milk
2 eggs, hard boiled
2 cups of fresh organic berries
5 slices of rare Nature’ s Promise Low Sodium roast beef
2 Meal Replacement Shake
Cooked fresh broccoli, 2 cups
Quinoa, organic, cooked 2 cups
3 Skinless chicken tenders
3 TBS BBQ sauce
Field Greens 3 1/4 cups
1 Banana
2...
Posted by Sandy Sommer RKC in Sandy's Journal on 01 29th, 2009 | No Comments
My Fuel for January 28, 2009
1 Cup Organic 1% milk
1 TBS butter
1 TBS coconut oil
3 1/4 cups of organic field greens
3 slices of Ezekiel Sprouted Whole Grain bread
2 cups Homemade Beef stew
2 TBS Organic Raspberry Vinaigrette
1/2 cup dried cranberries, organic
1/4 fresh strawberries, organic
2 slices cheddar cheese
1 apple
1 Meal...
Posted by Sandy Sommer RKC in Sandy's Journal on 01 28th, 2009 | No Comments
My personal workout for January 28, 2009
Warm up with joint mobility
2 Ladder of long cycle clean and press
for 5 reps, 10 reps and 15 reps per side
I did 1, 2 and 4 pullups during each ladder after the rung.
Sandy Sommer, ,RKC
Posted by Sandy Sommer RKC in Sandy's Journal on 01 28th, 2009 | No Comments
Food Diary for Tuesday 1/28
Many of you have wondered about my nutritional intake and as of yesterday will be posting this religiously. During the week, I try my best to eat for fueling sake only and pretty much do as I please on weekends.
If you are looking to transform yourself, then you may want to take notes.Here’s yesterday’s...
Posted by Sandy Sommer RKC in Sandy's Journal on 01 27th, 2009 | No Comments
Sandy Sommer’s Personal Workout for January 27, 2009
Check this out!
For :30 seconds with no rest between movements. Workouts to 3:00 Minutes of work and then you rest for 1:30 before starting again.
Repeat 6 times total
Kettlebell swings
Burpees
Snatches, left and right
Mountain Climbers
Cleans
Thrusters
Tough one!
Posted by Sandy Sommer RKC in Sandy's Journal on 01 27th, 2009 | No Comments
Baltimore AM Kettlebell Class, January 27
As much work as possible in 20 minutes.
5 burpees
10 Snatches
15 mountain climbers
20 swings
25 body weight squats.
Enjoy!
Posted by Sandy Sommer RKC in Sandy's Journal on 01 27th, 2009 | No Comments
Fuel Summary for January 26, 2008
Multi Men’s Health Vitamin
Krill supplement
12 (8 oz) glasses of H2O (very important for the obvious reasons) but helps metabolism immensely.
4 Handfuls of Organic Cranberries
4 Cups of black coffee
Bowl of raw almonds, banana, Strawberries, blackberries and Milk all organic
Huge Salad w/ mixed...
Posted by Sandy Sommer RKC in Sandy's Journal on 01 26th, 2009 | No Comments
Charm City Kettlebells Workout on Monday, January 26, 2009
3 Rounds
30 seconds on and 20 seconds off for each exercise
Swings
Side to Sides
Press, Right
Press, left
Snatches, Right
Snatches, Left
Jump lunges
Grasshoppers
Excellent Kettlebell circuit wtih some bodyweight stuff thrown in!
