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.

sous-vide

Sous Vide = The Best Meat You’ll Ever Make

I do a lot of cooking. Luckily, I quite like to cook. I even like the prep work. Granted, I do it while listening to a book on Audible or watching an old TV show (Magnum P.I., anyone? #GuiltyPleasures …

Read More
even-if-you-have-insurance

EVEN IF you have insurance…

A week or so ago, I blogged about a new company that’s of interest to me (that blog is HERE). I have a friend who asked a few questions, and then signed up because, even though she has ‘platinum level …

Read More
i-feel-better-now-really-a-shout-out-for-beyondthewhiteboard-com

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 for a Crossfit Competition this weekend. However, today, I am feeling more philosophical about it. Why …

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