Rehoboth Beach Kettlebells

My family and I went to Rehoboth Beach this weekend to see my dad and step mom before they leave for Dunedin. for the winter. Both these beach towns are incredible and mean a lot to us but that is another story.

The weather was the kind that can only be called "perfect." 72 degrees, sunny, about 50% humidity, water about 70 degrees, fish jumpin' and porpoises breaching the surface just outside the breakers.

I am off to RKC in St. Paul MN on Thursday and while I was on the beach I just wanted to practice with my kettlebell. Didn't do a lot of exercises, but did the few snatches I did well. I cleaned and pressed with power and strength. A slow, even grind. Tamed the arc on my cleans....Just relaxed...enjoyed the sound of the surf and moved my kettlebell while my four year old son flew his kite and mommy napped. Pretty cool!

Snatches today

What a beautiful day here in Towson Maryland. Hanna went through with little effect and I had a great AM workout despite a fever.

10x 10 snatches x 7

140 reps.

Also I have to mention that Franklin and Marshall College spanked Washington and Lee University 24-0 Saturday afternoon in a torrential downpour in Lancaster Pennsylvania. Jarrell Diggs, Gilman School '08 led the Dips with an electrifying punt return for a touchdown. Look for him to excel in his Diplomat career.

So You Want To Have A Better Body?

It seems like we will do almost anything to lose weight quickly. We won't eat all day. We eat all day. We exercise only in the "fat burning" zone. We starve ourselves. You get the idea!

One of the many issues is that we seem to get clashing information from many sources.

I hope to help clear up a few things for you here.

First, eat breakfast! Eating in the morning jump starts your metabolism and helps you start off the day right. Fruits, whole grains, dairy and protein help you get going. Skipping meals (for most people) is not helpful. You will have wild flucation in blood sugar and skipping meals often leads to binge eating later on.

Here's a few more myths:

Myth #1: Working out in the Morning is Most Effective

The most effective time to work out is the time of day that you WILL workout. It's really that simple. Working out in the morning works well for a lot of people because if you do it first thing, life won't get in the way. There is no research that proves that a certain time of day is better than another. Work out when you will do and be 90% compliant with your promise to be fit.

Myth #2: To Lose Fat You Must Do Cardio in the Fat-Burning Zone

You definitely will burn more fat during your workout if you work out at low intensity but the real goal is to burn fat all day. Take a look here and you will see what a kettlebell body looks like and you won't be working out in the "fat burning" zone if you use kettlebells trust me! Kettlebell training works you out much like interval training does since you work at different intensities throughout.

To get your best body will require consistent effort. If you work hard during your workouts and eat cleanly and intellingently you will look and feel your best!

Check out today's workout:

24 KG Easy Snatch session:

20 left and right
15 left and right

Believe Hon!

I'm in the business helping people manufacture change in their life. Mostly, the changes people are looking for are in their body composition. Amazingly enough when you start to transform your body, then your mind seems to follow. Here's the big issue for some people....They just can't see what they want in their mind's eye. If you can't imagine what the "new" you looks like then you have less of a chance of looking and feeling the way that you desire. A great thing about Kettlebells is that they help you achieve your "best body." Not the body of some movie star or the hot guy in the office on the top floor....Your best body. We have all looked and felt the way we would like to feel now. So let's do something about it! Let's eat clean as it is almost impossible to outwork a poor diet. Let's sleep 8 hours a day. Your body NEEDS to recover in order for you to get the most out of your kettlebell workout. Let's work as hard as you possibly can when you are working out with no slacking. If you do all that and do it with belief then you will transform your life.

Charm CIty Kettlebells is Proud To Announce Our First Classes

I have some great news! First 5 to sign up get Massage and Free T-Shirt. First 10 get the Shirt!





You're About To Discover:



* An Incredible Workout that is unlike anything you can get at your local
* gym
* How to get into AMAZING shape at and have FUN doing it
* The best way to get fantastic results in less than 3 hours a week
* A training experience that will have you feeling empowered and
* invigorated
* How to have more energy than you have had in years
* THE Fitness Solution that will force you to tighten your belt a notch or
* Two tighter after only a few weeks.



Starting September 2, 2008 we will have our first Russian Kettlebell classes and boot camps through out the Baltimore Metro area!



Our first classes begin Tuesday, September 2, 2008 with our 5:30 AM to 6:30 AM Russian Kettlebell Class at Zen at Zoe’s at 1924 Fleet St. Baltimore MD (Check below for all classes at Zoe’s) and our Patterson Park Fitness Boot camp for $99. This session will run every Tuesday and Thursday at 7:00 AM to 8:00 AM in Patterson Park. It’s a 4 week class for a total of 8 sessions. You will be using Russian Kettlebells, your own bodyweight and other fun and effective tools to melt fat and strengthen your heart, muscles and lungs. You will see amazing increases in flexibility, core stability, and range of motion!



Also on September 2, we will be starting on Towson Fitness Boot camp at Central Presbyterian Church at 7308 York Rd., Towson MD for $99 . This class will be from 1:00 PM to 2:00 PM Tuesdays and Thursdays for 4 weeks. You will be using Russian Kettlebells, your own bodyweight and other fun and effective tools to melt fat and strengthen your heart, muscles and lungs. You will see amazing increases in flexibility, core stability, and range of motion!

The following week on September 8, 2008 we will begin our Milford Mill camp for $149. This group will meet at Milford Mill Swim Center @ 3900 Milford Mill Road, Baltimore MD from 6:00 AM to 7:00 AM Monday, Wednesday and Friday for 4 weeks. You will be using Russian Kettlebells, your own bodyweight and other fun and effective tools to melt fat and strengthen your heart, muscles and lungs. You will see amazing increases in flexibility, core stability, and range of motion!





Here is the Class schedule for Zen at Zoe’s Russian Kettlebells:



Monday: 5:30 PM

Tuesday: 5:30 AM

Thursday:5:30 AM and 5:30 PM

Friday : 8:00 AM and 5:30 PM



You must sign up for each class via email as the classes at Zen at Zoe’s will be limited to 8 people.



Here is the fee schedule for classes and boot camps:



Zen at Zoe’s : $120 for book of 10 sessions usable over 6 months.



Here is what you can expect when you enroll with Charm City Kettlebells :



* Dramatic increase in energy and endurance while losing inches from your problem areas.
* Tighten your core with Russian twists, windmills and the AMAZING Turkish Get-Up
* Move with powerful cat-like grace and elegance as your body becomes a cohesive unit instead of a collection of body parts.
* Boost Your Metabolism so that your body becomes a calorie burning furnace
* Money Back Guarantee





Email me at sandysommer@charmcitykettlebells to sign up. Just let me know which program you are interested in and I will send you the paperwork. If you still have questions then please call me at 410-812-0812 and I will be happy to help you.