Is There a Best Way To Eat to Prepare for the RKC Certification?

If you are thinking of readying yourself for the RKC Certification you may want to think about what I wrote here.

The reason you should pay attention is that you may have to do some fine tuning in order to find your own nutritional sweetspot.

Preparing for the RKC clearly requires advance planning and strict adherence to a prescribed training schedule. With a goal of RKC certification you know how to train in order to pass the strict requirements. (If you don't then I'm happy to help).

Nutrition may be an area that too many overlook, however. It can be a huge component of your prepartion. Proper fueling ensures that you will recover well between practice sessions and that you keep getting stronger and fitter. The better you eat, then the stronger you will get.


The biggest rule of thumb is that if you need a dictionary to read your food label, you should strongly consider passing on that item. I eat clean Sunday-Thursday. Not one label to read! Eat organically as much as you can but read this first!

I've always eating pretty well but I was using the Warrior Diet prior to the RKC. I got strong and always had a lot of energy. Recently, I've switched over to the Paleo Diet For Athletes and have had amazing results with it. I have NEVER been as strong or as lean as I am at age 47. I don't practice it strictly Friday and Saturday and I think that makes it even more effective.

The reason I mention finding a sweet spot is that both, none or one of these could serve as a catalyst for you to take your training over the top. Right now the only supplements I use reguarly is Krill Oil and a post workout protein drink.

If you want to maximize your workouts and really recover well between sessions, then I suggest you keep these ideas in mind. Remember, I train hard 6 days a week, I'm and old man:) and I never am sore or lethargic.

Let me know if you have any questions at all and I'd love some feedback from you!

Sandy Sommer, RKC

Chicken With Red Pepper Sauce (Paleo Diet)

Tonight we had a great dinner. Another Paleo meal worth checking out.

Chicken Breasts with Red Pepper Sauce
2 medium tomatoes, peeled, seeded and chopped

1 small onion, chopped

1 medium red bell pepper, chopped

1 tablespoon fresh parsley, chopped

1 tablespoon fresh basil, chopped

¼ teaspoon dried thyme

1/8 teaspoon cayenne pepper

¼ teaspoon fresh ground pepper

4 skinless, boneless breast halves,sliced into strips

2 tablespoons olive oil

½ cup white wine

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add chicken breasts; cook three minutes a side until chicken turns white. Add wine; reduce heat and simmer for 10 minutes. Spoon red pepper sauce on plate and arrange chicken on top.

Sandy Sommer, RKC

Paleo Dinner tonight

Green Chile Pork Stew

24 green chilies, fresh or canned

2 tablespoons canola oil

2 pounds of lean pork loin, trimmed of all visible fat

2 large yellow onions, finely chopped

3 minced garlic cloves

3 cups stewed fresh tomatoes

1 six-ounce can of salt free tomato paste

2 cups of water

½ teaspoon cumin

If chilies are fresh, parch and peel them, and remove the ribs, seeds and tops. In a large stew pot, heat canola oil and add pork cubes and sauté until lightly brown. Add onions and garlic and brown. Cut chilies into one inch slices and add to the pork and onions. Add remaining ingredients and cook about one hour until the stew is thickened. Adjust the seasonings to your pleasure.

How To Eat Well and Eat Paleo

This was an incredibly tasty and healthy meal:

Luscious Lime Shrimp

3 Tablespoons fresh lime juice

1 green onion, chopped

2 tablespoons chopped fresh cilantro

1 teaspoon minced, seeded jalapeno peppers

1 teaspoon olive oil

½ teaspoon minced garlic

20 large shrimp (about 1 pound) peeled and deveined

1 tablespoon minced red peppers

20 cucumber slices

Stir together lime juice, green onion, cilantro, jalapeno peppers, oil and garlic in medium bowl. Toss the shrimp with two tablespoons of the dressing in another medium bowl. Cover and refrigerate shrimp for 30 minutes. Preheat broiler or grill. Broil shrimp about 3 inches from heat for 1 ½ minutes per side or until opaque. Immediately toss hot shrimp with the remaining dressing and red pepper and cool to room temperature. Arrange shrimp on cucumber slices.

Check out all the other possibilities of the Paleo Diet!

Sandy Sommer, RKC