Saturday, January 31, 2009

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


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

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Friday, January 30, 2009

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 TBS Ground Flax seed

2 Dried Figs

7 Almonds

1/2 cup organic cottage cheese

Thursday, January 29, 2009

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 Replacement shake

9 whole wheat crackers

1/8 slivered organic almonds

22 whole almonds

5 dried apricots

2 dried figs

32 goldfish crackers

10 glasses water


Wednesday, January 28, 2009

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

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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 Good, Bad and Ugly.

Men's Multivitamin

Neptune Krill supp

5 dried organic apricots

2 Organic Dried Figs

Handful of Dried organic apple

Handful of organic dried cranberries

1 Grapefruit

1 Apple (gala)

1 Navel Orange

Chicken fajitas with sour creams, grated cheese and grilled veggie. Whole wheat torillas (4)

Bowl of Coconut gelato

2 Beers

10 glasses of water


Tuesday, January 27, 2009

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


Snatches, left and right

Mountain Climbers



Tough one!


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.


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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 greens, black grapes, raw almonds, carrot, cucumber (all organic) w Roasted Red Pepper Dressing

Huge plate of whole grain pasta with red sauce and turkey meatballs

One piece of toasted 12 grain bread with garlic and olive oil

Smoothie made with Meal replacement, Coconut oil (virgin), flax oil, 2 egg.

Great day!


Monday, January 26, 2009

Charm City Kettlebells Workout on Monday, January 26, 2009

3 Rounds

30 seconds on and 20 seconds off for each exercise


Side to Sides

Press, Right

Press, left

Snatches, Right

Snatches, Left

Jump lunges


Excellent Kettlebell circuit wtih some bodyweight stuff thrown in!

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Sunday, January 25, 2009

Homemade Turkey 3 Bean Chili

I made this last week and a number of my Charm City Kettlebell students asked for the recipe so here goes:

• 1 pound lean ground turkey ( I used breast at 99% lean)
• 1 can black beans, drained
• 1 can pinto beans, drained
• 1 can cannellini, drained
• 1 15 oz can tomato sauce
• 1 28oz can diced tomatoes
• 2 small cans green chiles
• 6 cloves garlic, minced
• 1 large onion, chopped
• 2 Tbsp. olive oil
• 3 Tbsp. chili powder
• 1 and 1/2 Tbsp. brown sugar
• 3 tsp. dried oregano
• 2 and 1/2 Tbsp. ground cumin
• 1/8 tsp. ground allspice
• 1/8 tsp. ground cloves

Place oil in a large stockpot and heat to medium heat. Add ground turkey, and cook with stirring until the meat just loses its red color.

Add green chiles, garlic and onion to the meat. Saute until the onions are translucent.

Stir in chili powder, brown sugar, oregano, cumin, allspice, and cloves, Add tomatoes and tomato sauce. Simmer on low heat for 15 minutes.

Add black beans, pinto beans, and cannellini. Cook chili con carne recipe for an additional 20 minutes.


Sandy Sommer, RKC