Posted by Sandy Sommer RKC in Sandy's Journal on 11 30th, 2009 | 7 Comments
My Best Coach Is 5 Years Old
I have a lot of coaches. I learn tons from my clients so I consider them to be coaches. I have a dead lift coach. I have a kettlebell coach. I have a life coach and I business coach. And finally, I have a son, who at 5 years old may be the most effective teacher I have.
What defines a coach? In my mind,...
Posted by Sandy Sommer RKC in Dietary & Nutritional Planning on 11 29th, 2009 | 1 Comment
Primal Stuffed Flank Steak
This is an amazing recipe! There is a bit of work involved but you and your family will want this one over and over! Great for guests also; especially ones who ask you time after time how you look so fit. Butterflying the flank steak may seem a bit tricky. See if you can get your butcher to do it, otherwise,...
Posted by Sandy Sommer RKC in Dietary & Nutritional Planning, Featured Articles, Sandy's Journal, Training Tips & Tricks on 11 29th, 2009 | 2 Comments
Charm City Kettlebells Announces Distance Coaching Program
The number of folks who are receiving information from me has expanded exponentially over the last 6 months. Some of you have received daily workouts at one time or another. Maybe you’ve been a private or class client of Charm City Kettlebells. Perhaps you’d just inquired about investing in kettlebells...
Posted by Sandy Sommer RKC in Sandy's Journal on 11 28th, 2009 | No Comments
Thanksgiving Week, Training in Review
This will be a great week of getting stronger and leaner.
Sunday: Fighter Pull Up Workout, 7, 6, 5, 4,4 Felt good. Not really more volume than before but it’s strung together differently that a ladder style workout.
Monday: Weigh in was 180.8 lbs. Was supposed to do with ladders with 3 rungs with...
Posted by Sandy Sommer RKC in Dietary & Nutritional Planning on 11 25th, 2009 | No Comments
Spaghetti Squash & Sausages
Here’s another great recipe for us Primal Followers. If you want to know more about the Primal Blueprint check that link out.
Spaghetti Squash & Sausages By Lee Edwards
Ingredients:
1 large spaghetti squash (about 4 pounds), halved lengthwise and seeded
3 tablespoons unsalted butter,...
November 15, 2009 Training Week
Have some solid goals in mind for this week. Just finished planning the week of training and will post all the results at the end of the week, as I always do.
Sunday: 30 GTG 8 kg kettlebell pistols. Felt really good and quite strong. Tried to really get narrow and act like I was trying to get on a...
Posted by Sandy Sommer RKC in Featured Articles, Training Tips & Tricks on 11 20th, 2009 | 6 Comments
How To Pass The RKC Snatch Test With Any Size Kettlebell
Many people are curious about passing the RKC snatch test, or at least doing 100 repetitions in 5 minutes with their kettlebell.
Before I offer up my opinion on how to best do it, I need to first thanks Steve Freides, RKC II instructor and David Whitley, Sr. RKC for writing about this in the past. My...
Posted by Sandy Sommer RKC in Sandy's Journal on 11 18th, 2009 | 1 Comment
Dead Lifting, Pull Ups and Kettlebell Lifting
This is a link to an interview I did last week with Troy Anderson from The #1 Kettlebell Fat Loss Work Out Program. Check it out here and please be sure to leave a comment on Troy’s site. Also, if you are training in Arizona, then you need to be sure to get together with Troy and check out his...
Posted by Sandy Sommer RKC in Dietary & Nutritional Planning, Featured Articles, Sandy's Journal, Training Tips & Tricks on 11 16th, 2009 | 16 Comments
How I Lost 27.1 Pounds
My quest to get better in all ways is never ending. It’s a journey and I hope to stay on it. Are there misteps? All the time. Still, little by little, I stive to get a little stronger, a bit smarter and leaner still, as I workout.
A few months ago, I realized that I had gone from 10% body fat to...
Training Week, November 8, 2009
Looking forward to a good, solid week of effort and results.
Sunday: 56 minute Primal Walk, average heart rate, 63%. Beautiful weather and it was nice to get out and get some low heart rate cardio in. Later on, while watching football I did 10 sets of 1 8 kg kettlebell pistols on each side for 20 total...
