Free E-book

Receive a FREE copy of the 1st chapter of fEmpowerment & your personal Bond Grrl Contract by simply filling out the form below…

We respect your privacy. We will not share your email address with anyone. You will be subscribed to receive occasional updates from Sandy Shepard.

pomroy-redux-day-2-i-forgot

Pomroy Redux Day 2 – I forgot!

NO LOGGING! Look at that – I’m yelling at you already. ;-) Hey – I’m as OCD/Virgo/lawyeresque as they get. But one thing about Pomroy is that you really don’t want to log anything. I think this is imp …

Read More
here-we-go

Here we go!

Check out the middle variety – The SHEPARD. Is my shape just DESTINY? LOL My avocado-bodied self salutes you ;-) Today I started Pomroy again. If you somehow don’t know what I’m talking about, click H …

Read More
woman-up-i-dare-ya

(Wo)Man Up…I dare ya ;-)

So, it seems like there will be a gang of us starting Pomroy on Monday. Some of you are shy and PM’ing me about it – some of you are right there in the Comments (love you!) Here’s what I propose. If y …

Read More
I feel better now…(really, a shout out for BeyondTheWhiteboard.com & the “Spirit of” Crossfit)
I feel better now…(really, a shout out for BeyondTheWhiteboard.com & the “Spirit of” Crossfit)

I feel better now. Yesterday, I had a good, long rant about what an idiot I was to have signed up fo …

Read More
Competition. WHAT was I THINKING?
Competition. WHAT was I THINKING?

Yep. That’s me the last time I tried burpees over a bar. You know what? I WAS NOT thinking. Our Cros …

Read More
Last Supper Syndrome…and the New Year’s Day Epic Bridge WOD
Last Supper Syndrome…and the New Year’s Day Epic Bridge WOD

Last Supper Syndrome. So, today, my husband and I started the Bulletproof Rapid Fat Loss Protocol. B …

Read More
TEN pounds of MUSCLE lost…???
TEN pounds of MUSCLE lost…???

Wow, I’m REALLY unhappy as I type this post. I actually don’t know the last time I was so unhappy. J …

Read More
crossFIXE Muscle Paste – unicorn horn dust in a jar
crossFIXE Muscle Paste – unicorn horn dust in a jar

I’m not easily impressed. Well, that’s not totally true – I’m super easily impressed by the awesomen …

Read More