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-January Recap!-

It’s become quite obvious that when I’m busier, I don’t have time to write blog posts. Yes, I realize that it’s possible despite a lack of time, but my own training and my sleep takes precedence! Sometimes I wonder if many of the guys who update their blogs on a regular basis even train that many people and/or work out themselves. Oh well.

January.

It’s been a whirlwind month!

I am on track with my own training for the 2012 triathlon season. I am happy to say that thanks to Nan Fontenot and Crawfish Aquatics, I am kicking butt in the pool and actually look forward to swimming 2-3 days a week! I joined the Master’s program and it’s been a challenge, but definitely a good one! On both Monday and Wednesday this week, I threw in a 30-mile ride post-swim. That’s the plan for today as well!

My schedule is near max-capacity with one-on-one clients (and a few couples)! I have three ladies who are getting ready for upcoming weddings. Two of them have gotten to experience trap-bar deadlifts this week for the first time…and I do believe they loved ‘em! Another one of my rockstars finished her first marathon and PRed for the first half of the race! Yet another is prepping for an awesome 2012 triathlon season, and another is getting back in shape to play soccer. Lots of great goals and high energy in the Rippel Effect world!

Also, I have had most of my clients performing kipping pull-ups, overhead kettlebell swings, and max-hyperextension situps on the glute-ham developer.

Ok, so I’m kidding about that last part.

Yes, I’m totally kidding.

If you think I’m serious, then you don’t know me that well! I would NEVER have clients perform any of the above exercises. Remember, just because something can be done doesn’t mean you should do it. A lot of inexperienced trainers need to reflect upon that.

To find out more about becoming one of my personal training rockstars, drop me a line at fitprosarah@gmail.com. Motivated people only!

We just wrapped up four weeks of intense ladies boot camp action last night. The group meets T/Th at 6:00PM at BR Fit, and current members have priority. Keeping the group size to roughly 12 ladies so that everyone gets sufficient attention, we aren’t crammed together like sardines, and workouts flow smoothly! There are all ages, fitness levels, and Rippel Effect experience levels (meaning brand-new to training with me as well as ladies who have been training with me for 1-2 years). It’s a super-fun and highly effective way to rock your bod!

Contact me at fitprosarah@gmail.com for more information and to find out if there’s room for you in the current group!

So, in closing, I will leave you with a few thoughts that sum up this past month for me:

My dad’s cancer surgery went well, and we are extremely thankful. He will be having to undergo radiation in a couple of months but he’s gonna be a-ok!

I am racing in honor of my dad as a part of Team Winter. I will be posting about this eventually. Until then, Google “team winter” and find out more about how you can help! I have a donation page set up and will be accepting donations that go towards prostate cancer research.

I am becoming known as a “Crossfit hater.” Obviously labeled as such by people who become very defensive if I even mention the word Crossfit. Oh well. I’ve discovered that its pretty much a waste of my time to try and have a rational conversation about this topic with those who are über-entrenched in it. No amount of discussion about sound exercise practices, risk vs reward, multiplanar/movement-based training, and quality instruction seems to matter when it falls on deaf ears. As they say, ignorance is bliss.

I am seriously hooked on swimming!

Very often, (runners especially) people assume because their hip flexors are tight that this means they don’t need to be strengthened. Wrong. I will be touching on this during my next lecture/workshop/workout demo at Fleet Feet Sports next month!

A fitness program that doesn’t incorporate an initial screening/assessment protocol is flat-out bogus.

The “injuries are gonna happen” mentality is ridiculous. If you are training SMART, you already know this. Unfortunately, lots of people right now are getting injured in popular workout programs and are encouraged to view these injuries as “badges of honor.” Dumb. The last time I checked, a SLAP-tear that was the result of an unsound workout “program” wasn’t a good thing. “But hey, I’m elite!”

Last but not least, I do not waste my time responding to argumentative and/or emotion-driven comments if there is an apparent lack of sense behind them.

Ok, time for some oatmeal!

Have a great weekend!
Sarah

January 27, 2012 | Categories: Uncategorized | Tags: baton rouge, baton rouge boot camp, boot camp, Bootcamp, BR Fit, exercise, fitness, fitprosarah, FMS, louisiana, marathon, personal training, pregnancy, Rippel Effect, Sarah Rippel, strength, trainer, triathlon, wedding, weight loss | Leave A Comment »

-It’s That Time Again!-

2012 is almost here!

I will be continuing to offer “boot camp” workouts but will be limiting registration to 10 per group. Workouts are held at BR Fit on Tues and Thurs at 6pm. The next four-week session begins Tues, Jan 3 and it’s just $175. That’s eight workouts with me for a fraction of what you’d pay for one-on-one training! SPACES ARE LIMITED and priority is given to current participants – RSVP now by contacting me at fitprosarah@gmail.com! (5:30am group is a possibility but there must be enough interest for this group to meet.)

Seeking only highly-motivated and positive ladies for group training!

Personal training is also available for men and women – I am accepting a few more clients based on scheduling & if I feel our working relationship will be productive! I don’t have time to train people who don’t want it bad enough! Inquire for rates and availability.

If you are wanting to get in shape AND do it the smart way, Rippel Effect Fitness is for you! Over 16 years experience. Scientifically-based exercise programming. Periodized and progressive. Not just a bunch of exercises thrown together. Not “killing” people and calling it a workout. Not the latest fad. Not CrossFit, P90X, Insanity, or any other program that does not support proper exercise prescription! I do not endorse those types of programs, as they go against most everything that I have learned over the course of my career. I do support sound, proven, and intelligent fitness!
I am personally invested in my the success of my clients. This is why I wish to work with those who understand that improved health is not a short-term program. If you are ready to improve your life by moving, looking, and feeling better, please shoot me an email!

Yours in Health,
Sarah

December 29, 2011 | Categories: Sarah Says | Tags: baton rouge, baton rouge boot camp, baton rouge bootcamp, boot camp, Bootcamp, BR Fit, BRFit, fitness, fitprosarah, group training, louisiana, new year, personal trainer, personal training, resolutions, Rippel Effect, Sarah Rippel, weight loss | Leave A Comment »

-Mobility Drills For Triathletes-

Triathletes are quite possibly the most driven and hard-working of any athletes. They are willing to put in the time and work that is demanded by what is considered to be the World’s toughest sport.

A 50-mile ride? No problem.

A little 10-mile run? Piece of cake.

Swim for an hour? Okay.

Work on flexibility, mobility, stability, and tissue quality? Ummmmm…

So, triathletes are as guilty as most people in not putting a priority on the “other stuff”…activities that serve to facilitate improved movement and performance.

Heck, I’m as guilty as everyone else. It’s easy for me to go for a run or ride. It’s actually FUN for me. As fitness professional, I know the importance of the “other stuff,” yet I am prone to skipping it. I have to schedule it in with the rest of my training or else it gets pushed aside. Bogus!

The “other stuff” is just as important as the “real” workouts! In some cases, it may be more important!

Most triathletes would benefit from adding the following three mobility drills to their training arsenal. They can be done as part of a dynamic warm-up prior to swim, bike, and/or run workouts and/or as part of an “off day” workout. Check out my “Cross Training for Runners” post for ideas on how I recommend structuring an “off day” workout.

The first drill is the Spiderman Walk. In the video, you will see that I’ve jazzed-up the basic Spiderman Walk by adding some lateral crawl pushups and inchworms (aka hand walks) to it. This would be considered an advanced option, whereas an in-place Spiderman or the basic Spiderman Walk would be better for those just starting out. Perform 3-5 reps per side.

Spiderman Walk Combo Video

The second drill is the Squat to Stand. This is an excellent drill for improving hip mobility, and with the addition of shoulder extension and torso rotation, t-spine mobility may benefit as well. Start off with the basic Squat to Stand and progress to the variation I’ve shown. Perform 4-6 reps, making sure that you push knees outward in the bottom position and sit back on the heels.

Squat to Stand Video

The third and final drill is the Quadruped T-Spine Extension & Rotation. Make sure to sit back on your heels with knees set wider than hip-width to ensure that the movement comes from the thoracic spine and not the lumbar. Perform 8 reps per side.

Quadruped T-Spine Extension & Rotation

Until next time, train SMART!

Sarah

December 8, 2011 | Categories: Bodyweight, Exercises & Workouts, Triathlon Training | Tags: baton rouge, bike, extension, fitprosarah, louisiana, mobility, personal trainer, quadruped, Rippel Effect, rotation, run, Sarah Rippel, spiderman, squat to stand, swim, thoracic spine, triathlete, triathlon | Leave A Comment »

-Are You Ready To TRANSFORM?-

Don't just sit there and think about making a change, DO IT!

Happy Monday, y’all!

Over the next couple of months, I plan on bringing you some inspiration from my OWN life.

Looking back upon the years, it’s apparent to me that all of it has been about TRANSFORMATION. I have gotten knocked down quite a few times, as we all have, and time after time I get back up and find that I’m even stronger than I realized. I am not afraid of struggles, and in fact, I welcome most challenges that are placed in my lap. To me, life without much of an impetus to get outside of your comfort zone is, quite frankly, BORING.

So, I’m on yet another journey of transformation.

This is day three.

I made a big decision this weekend that already has greatly impacted my outlook for the coming year. I will be sharing more about this as the weeks progress.

I am VERY excited about the possibilities that lie ahead!

In addition, I am mapping out my training plan for the 2012 triathlon season. I plunked down the cashola for the 2012 Ironman 70.3 New Orleans, and as they say, I will be getting back in the saddle very soon (and in the pool, too).

I have been running for the past couple of weeks and am happy to say that after my five-month layoff, my body feels great and is happy to get movin’!

I am also a newfound lover of healthy crock-pot cooking, so I will be sharing some of my “experiments” with you.

So, to wrap up this little Monday post, I have one question to ask you:

“Are you ready to transform?”

Let’s do this!

Yours in Health,

Sarah

November 14, 2011 | Categories: Uncategorized | Tags: 70.3, baton rouge, baton rouge boot camp, baton rouge bootcamp, Baton Rouge personal trainer, fitprosarah, goals, ironman new orleans, life change, louisiana, outdoor, personal trainer, Rippel Effect Fitness, Sarah Rippel, transformation, triathlon, women's boot camp | 2 Comments »

-Boot Camp Fit Test Results!-

6PM Crew Workin' on the TGU!

TGIF!

I hope everyone has had a positive and productive week! I know I have, and same goes for our boot camp workouts!

We wrapped up yet another results-packed session of Baton Rouge’s best women’s-only boot camp yesterday.

We start again on Monday, Oct. 31 (still room for a few new faces)!

The fit test this month included a series of 1-minute drills as well as a “get it done however you can” circuit.

The 1-minute drills were: Push-ups, Single-Leg Touchdowns (good reps), Burpees, Getup Situps, and Squat, Curl, & Press.

The circuit was: 100 Jumping Jacks, 80 DB Toe Reach Crunches, 60 Bent-Over Rows, 40 Burpees, and 20 Pushups.

Check out the results!

(note, not everyone was able to show up for the final test of the session!)

10/6/2011 = Week 1 Tests = numbers in italics

10/27/2011 = Week 4 Tests = numbers in bold

Alyssa A. – Pushups = Elevated 11/28; SL Touchdown = 22/29; Burpees = 21/27; Getup Situps = 21/28; DB SCP = 20/24; Circuit = 8:30/6:50
Nicole A. - Pushups = 6/; SL Touchdown = 13/; Burpees = 25/; Getup Situps = 23/; DB SCP = 25/; Circuit = 8:52/
Nikki B. – Pushups = Elevated 30/31; SL Touchdown = 43/52; Burpees = 19/18; Getup Situps = 26/30; DB SCP = 22/24; Circuit = 8:46/8:23
Melissa B. – Pushups = Elevated 20/; SL Touchdown = 15/; Burpees = 14/; Getup Situps = 19/; DB SCP = 20/; Circuit = 9:23/
Kate C. – Pushups = Elevated 30/; SL Touchdown = 10/; Burpees = 21/; Getup Situps = 19/; DB SCP = 18/; Circuit = 8:47/
Zachira C. – Pushups = Elevated 18/30; SL Touchdown = 5/8; Burpees = 14/20; Getup Situps = 16/17; DB SCP = 17/20; Circuit = 9:47/7:39
Lauren F. – Pushups = Elevated 18/26; SL Touchdown = 36/44; Burpees = 20/18; Getup Situps = 21/25; DB SCP = 21/22; Circuit = 9:55/9:01
Cathy G. – (kept card) Circuit = 8:37
Dana G. – Pushups = 43/40; SL Touchdown = 40/47; Burpees = 22/22; Getup Situps = 24/23; DB SCP = 20/22; Circuit = 7:41/6:56
Marci G. – Pushups = 18/; SL Touchdown = 17/; Burpees = 22/; Getup Situps = 16/; DB SCP = 28/; Circuit = 8:58/
Ash K. – Pushups = Elevated 20/; SL Touchdown = 9/; Burpees = 17/; Getup Situps = 18/; DB SCP = 18/; Circuit = 9:03/
Whitney K. – Pushups = Elevated x/17; SL Touchdown = x/39; Burpees = x/20; Getup Situps = x/25; DB SCP = x/27; Circuit = x/8:30
Katie L. – Pushups = Elevated 17/; SL Touchdown = 39/; Burpees = 21/; Getup Situps = 23/; DB SCP = 18/; Circuit = 9:18/
Mandie M. – Pushups = Elevated x/30; SL Touchdown = x/36; Burpees = x/19; Getup Situps = x/18; DB SCP = x/19; Circuit =
Janis P. – Pushups = 34/32; SL Touchdown = 41/42; Burpees = 24/21; Getup Situps = 24/26; DB SCP = 20/18; Circuit = 7:18/6:31
Quintina R. - Pushups = 32/35; SL Touchdown = 40/46; Burpees = 20/21; Getup Situps = 25/26; DB SCP = 20/18; Circuit = 7:41/6:42
Megan R. – Pushups = Elevated x/36; SL Touchdown = x/35; Burpees = x/21; Getup Situps = x/23; DB SCP = x/23; Circuit = x/7:50
Erryca R. – Pushups = 46/; SL Touchdown = 60/; Burpees = 30/; Getup Situps = 31/; DB SCP = 28/; Circuit = 5:40/
Michelle S. - Pushups = Elevated 16/27; SL Touchdown = 25/40; Burpees = 18/19; Getup Situps = 14/24; DB SCP = 14/26; Circuit = 8:58/7:13
Jenny T. – Pushups = Elevated 11/; SL Touchdown = 16/; Burpees = 12/; Getup Situps = 12/; DB SCP = 15/; Circuit = 9:52/
Shannon T. – Pushups = x/14; SL Touchdown = x/32; Burpees = x/22; Getup Situps = x/21; DB SCP = x/15; Circuit = x/8:19
Katie W. - Pushups = Elevated 20/22; SL Touchdown = 26/27; Burpees = 16/21; Getup Situps = 9/17; DB SCP = 19/23; Circuit = 11:20/8:16
Jamie W. – Pushups = x/23; SL Touchdown = x/36; Burpees = x/17; Getup Situps = x/19; DB SCP = x/17; Circuit = x/8:30

October 28, 2011 | Categories: Uncategorized | Tags: baton rouge, baton rouge boot camp, baton rouge bootcamp, boot camp, Bootcamp, fitprosarah, louisiana, Rippel Effect Fitness, Sarah Rippel | Leave A Comment »

-WhasSUP?!-

: After almost 2 hours out on the Tchefuncte – 10/25/2011

You would think that I would have gotten bit by the SUP bug years ago. I mean, I lived in Austin, TX, where it’s practically “old news” these days! Anyhow, after wanting to give it a shot for way too long, I FINALLY got to experience it yesterday!

According to Wikipedia:

Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and reemerged as a way for surfing instructors to manage their large groups of students, as standing on the board gave them a higher viewpoint. This increased visibility of what was going on around them such as incoming swell.

When I was in Pensacola a couple of weekends ago for DeLuna Fest, it was entertaining to watch people giving SUP a shot out in the Gulf. The waves weren’t super-big, but they were present, and I can’t tell you how many times we saw people fall off their boards.

For now, I’ll stick with calmer waters!

-Cross-Training for Runners-

The 2009 Avia Austin Triathlon - Olympic distance

Last week I gave a presentation to a group of beginning runners at Fleet Feet Sports of Baton Rouge.

The topic? Cross-Training.

When I was asked to do a presentation, I was excited. I love being able to spread a positive message and help out those who may benefit from my know-how and experience.

When I was told that the topic was cross-training, I thought “piece of cake!”

Well, I was kinda wrong…the only way it wasn’t a piece of cake was in that (in typical Sarah fashion) I had a hard time keeping things SIMPLE.

You see, there is TONS I could say about this subject. In fact, I don’t think I could ever reach an end-point.

But, being told to keep it basic and focused on an audience of beginning runners helped me keep my focus!

Here is my outline of the presentation:

Cross-Training for Runners

By Sarah E. Rippel, BS, CPT

WHY CROSS-TRAIN?

1. IT KEEPS YA FROM GETTIN’ HURT!

a. Promote balance between muscle groups

i. Helps strengthen your non-running muscles and rests your running muscles.

ii. Yoga, Pilates, and weight training are great for promoting overall body balance, and yoga/Pilates also help improve flexibility.

*In addition, there are numerous bodyweight mobility, flexibility, and strength movements that are ideal for runners!

iii. Low-impact activities, such as swimming, cycling, and deep water running are great because they are easy on the joints.

iv. The activities mentioned above are ideal for rehabbing a running-induced injury!

2. IT CAN IMPROVE YOUR CARDIOVASCULAR FITNESS!

a. The activities mentioned above – swimming, cycling, and deep water running – are great forms of aerobic exercise

b. In addition, circuit training can build both strength and cardiovascular fitness.

3. IT CAN KEEP YA FROM GETTIN’ BORED!

a. Runners tend to love to run, and are notorious for basically sticking with that!

b. After a while, this obviously gets old!

BASICALLY, THERE ARE NO REASONS NOT TO CROSS-TRAIN!

HOW OFTEN & HOW MUCH?

I would suggest twice a week in addition to your routine

A little is better than none at all! 30-45 min

WHAT ACTIVITIES?

Strength training
Swimming
Cycling
Deep Water Running
Rowing
Stand-Up Paddle Boarding (SUP)
Yoga/Pilates

I am going to focus on strength training in this presentation, since that is what I emphasize with most of my clients.

In a perfect world, a strength training routine would be well-rounded and include the following components:

SELF MYOFASCIAL RELEASE (SMR)
WARM-UP (RAMP – Range of motion-mobility, activation, movement prep; include elastic/power training in the form of low amplitude jumps)
CORE TRAINING
STRENGTH TRAINING (including hybrid exercises & supersets/circuits; single-leg work)
METABOLIC TRAINING
RECOVERY/REGENERATION

I’m not going to go into great detail about each, but suffice it to say that your training routine can be thought of as a puzzle that is comprised of many pieces. Separately, they are okay, but the true impact of each is realized when they are all addressed to some degree. Nutrition is another part of the puzzle, but one that is obviously off subject for my presentation today.

This may seem like a ton of info, but don’t be overwhelmed. This outline is basically a “road map” of what I would do if you were a client with no limitations. It gives a general idea of what you should address, as no two people are the same, and different exercises work better for some than others. You shouldn’t have to spend more than 45 minutes going through a complete routine. There is no need to spend great amounts of time in between drills/exercises, and the entire body is addressed. Also, this routine can be done virtually anywhere!

So, without further ado, I give you…

THE “RIPPEL EFFECT REALLY SIMPLE RUNNER’S ROUTINE”

1. SELF MYOFASCIAL RELEASE – 5 min

a. Can be thought of as a deep tissue massage done on your own

b. Dual function of preparing the body and mind

*De-stress

*Helps with circulation, tissue extensibility, neuromuscular activation, and coordination (to name a few)!

c. I recommend SMR for everyone.

*The simple fact that the majority of us spend a great amount of time in the seated position is reason enough! Our posture takes a toll.

*Can be done daily, just like flexibility/mobility work

*Most people spend zero time addressing flexibility, and SMR is an easy, “feel good” way to get it done!

d. For runners, it allows the “typical” tight/stressed areas to be addressed, thus improving overall body balance, flexibility, and helping with injury reduction.

Calves
Hams
Hip Flexors
Piriformis
IT Band
Pec/Anterior Shoulder
Thoracic Spine

*I use a foam roller, Lacrosse ball, and two tennis balls taped together (forming a “peanut”) to perform various SMR strategies on the above areas. I also have a set of air-filled balls of varying sizes that are useful when needing to target specific areas. There are numerous other products out there, including the Trigger Point products.

2. RAMP (aka Warm-Up): 30s ea; 5-10 min

a. Get the body “ramped up” for work!

b. Improve ROM/mobility of tight areas, activate weak links, prepare for movement, and improve running economy

c. Great little routine to do before EVERY workout!

d. Routine:

½ Kneeling Hip Flexor Stretch
Marching Bridges
Squat to Stand
Wall Slides
Forward/Backward Jumps
High Knee Walk
Spiderman Walking Lunges
Side to Side Jumps
Lateral Squat
Skips
Carioca (do side to side covering 10-15 yds)
Lateral Shuffle (do side to side covering 10-15 yds)

3. CORE TRAINING: 3-5 min

a. Routine: perform 2-3 rounds of 2 exercises

Static Stabilization Exercise – held for time - Plank – 30-60s
Dynamic Stabilization Exercise – done for reps or a timed set of reps - Accordions – 8-10 reps or 30s of reps

4. STRENGTH TRAINING: 10-20 min

a. Use hybrid exercises (combine several movements) and supersets/circuits to work the entire body and promote cardiovascular fitness without wasting time!

b. Include single-leg work, because running is performed on one leg at a time!

c. Routine: 2-3 rounds of each superset, taking no more than 30s in between exercises; 10-12 reps with bodyweight or moderate weight (5-10 lb dumbbells for women/10-20 lb for men)

Superset:

Dumbbell Squat, Curl, Press
Single-Leg Contra- & Ipsi-Lateral Reach

Superset:

Dumbbell Deadlift to Bent-Over Row
Pushups

Superset:

Bodyweight or Dumbbell Step-Up to Single-Leg Balance
Dumbbell Scaption

5. METABOLIC TRAINING: 2-6 min

a. Burn extra calories and perform more work, without overloading the muscular system

b. Short, intense burst followed by incomplete recovery.

c. Tabata protocol is a very popular example – 20s work/10s rest, performed for 4 min
NOTE:the Tabata “craze” has gotten kinda out of hand, as many people are mis-using the format. You must perform a HIGH-intensity movement for the work period and basically go all-out. No squats, push-ups, lunges, etc. I will admit that over two years ago when the Tabata craze really blew up, I was guilty of mis-using it myself. Live and learn! Anyhow, keep the intensity high and the movements simple so you can crank it up!

Swingin' the sledge is no joke!

Examples of exercises:

Kettlebell Swings
Sprints
Burpees
Squat Jumps
Jumping Jacks
Jump Rope
Battle Ropes
Sledgehammer Swings
Med Ball Slams

6. RECOVERY/REGENERATION: 5 min

*Cool-down with static stretching and additional SMR

Copyright © 2011 Sarah E. Rippel/Rippel Effect Fitness
The information on this page may not be reproduced or republished on another webpage or website. Please LINK TO RIPPEL EFFECT FITNESS instead (I LOVE IT when you link to my page, especially without asking my permission!)

October 25, 2011 | Categories: Uncategorized | Tags: baton rouge, baton rouge boot camp, baton rouge bootcamp, boot camp, Bootcamp, cross training, cycling, exercise, fitprosarah, foam roller, group, louisiana, Rippel Effect Fitness, runners, running, Sarah Rippel, smr, strength training, swimming, warmup, women's, women's boot camp | 1 Comment »

-Next Baton Rouge BOOt Camp Session Begins Monday Oct. 31!-

No, we will NOT be doing a "pumpkin workout!" I just don't get it...but hey, if it makes some people happy to combine Halloween and exercise in this manner...

Hey everyone!

Hope y’all are enjoying the cooler weather as much as I am!

We are already at week four of the current 4-week session of Rippel Outdoor Fitness! We cranked up the heat while the temps started to drop, and the only complaints I’ve heard lately have been things like “my pants are too big!”

More and more of you are becoming hooked on Baton Rouge’s ONLY women’s-only fitness boot camp!

So, when does the “official” start of the next session begin?

Well, after a little bit of deliberation, I have decided not to make next week an “off week” in between sessions, so the next 4-week session will begin Monday Oct. 31!

Yes, I realize that’s Halloween, but no biggie!

By starting next week, we will have an entire 4 weeks versus 3 b/c of Thanksgiving.

Also, we will be meeting Mondays, Tuesdays, and Thursdays.

5:30am and 6:00pm

Discounts for those who have done boot camp before…AND referral discounts as well!

No, this isn't us either!

All “treats”…no tricks! Getting in shape is a treat, right?!

Have a great week!

Yours in Health,

Sarah

PS – to reserve your spot, simply send me an email – fitprosarah@gmail.com. I do not have online registration set up yet on my site. You may pay with cash/check/Paypal!

PSS – if you have any questions, please don’t hesitate to drop me a line! If you are unable to be there for all of the boot camp workouts, but still wish to take part, no worries! Just shoot me an email!

October 24, 2011 | Categories: Bootcamp | Tags: baton rouge, baton rouge boot camp, baton rouge bootcamp, exercise, fitness, fitprosarah, group, louisiana, outdoor, personal training, Rippel Effect Fitness, Sarah Rippel, weight loss, women's | Leave A Comment »

-When Losing a Lot Isn’t a Bad Thing-

Hey there, fitness fanatics!

I hope this week has been incredible for all of you! It has been another amazingly-busy & awesome one for lil’ ol’ me! In addition to my schedule of clients and boot camps, I have been working on a few projects and also gave a presentation last night. I talked about cross-training to a group of beginning runners at Fleet Feet of Baton Rouge. I may write a post about this tomorrow! Just a sidenote – if you are looking for the BEST place to get advice on running shoes, as well as buy all sorts of great gear, Fleet Feet is it! I am a loyal supporter and send everyone their way! They are extremely friendly and have a great selection of shoes!

I am going to be bringing more “real world” stories from people who are living the fitness experience. I love witnessing the transformations that unfold as an individual makes the “journey.” The first person I would like to introduce to you is a man I have come to know through the wonderful world of Twitter. His name is Chris Delmar, and in addition to having a keen sense of humor and healthy brain, he has a newfound love of fitness. Chris and I have gotten to know one another via Twitter and Facebook going on three years now, and it’s crazy to say, but we have never met in person. It will happen one of these days. He will probably make me dust off my soccer cleats & have me run myself ragged on the field!

Anyhow, without further ado, I bring you his story.

The start of my story is familiar to a lot of people. In fact, it’s so cliché that they’ve invented a phrase for it: the Freshmen Fifteen. Once I got away from home, I had the freedom to do what I wanted. I could eat whatever I wanted, whenever I wanted, and how much I wanted. Needless to say, I did a rather poor job of it. I didn’t track my weight consistently through college, but when I entered my freshmen year, I weighed about 195 pounds. Three years later, I weighed 270 pounds. Bad diet, no exercise; two of the easiest way to pack on junk weight.

The worst thing is that at around this time I discovered alcohol. Well, not discovered as much as turned 21 and could buy what I wanted, but the premise stands. It was another way to add in unnecessary calories only it was easier because you mixed it with cokes and you drank it. Needless to say, becoming “my own man” wasn’t helping me be healthy. By the time I’d finished with all of my schooling and gotten a real job, I weighed 350 pounds.

If this were a movie, I’d have some sort of cathartic moment. Something that made me realize that I was in such terrible shape. Nothing quite like that happened, but rather I noticed I hated every picture of me that was ever taken. I couldn’t stand looking at myself…and then, about three years ago, my friend Nicole suggested I start working out with her.

We started with a commercially available DVD based product. I worked with this for about three months before it quickly taught me that I was not ready to try something like it. Hurt myself and had to wait for the pain to go away so that I could get back to working out. However, the increased exercise worked and I had lost 15 pounds in those three months.

From there, I decided that doing said commercially available product as much as they said to do it was not going to work for me, I modified what I did. I began to ride my stationary bike 30 minutes a day, every day when I got up in the morning and in the afternoon after work I would alternate between doing another 30 minutes of cardio or a muscle building/toning set that I’d lifted from the earlier mentioned commercially available product.

The key to me in seeing progress was not so much how much weight I was losing, but rather how well I was doing when it came to my exercises. At first, I challenged myself I maintain 15 mph for 30 minutes on the bike. When I could do that with no problem, I moved up so that I’d try to hit a certain number on the calorie counter on my bike (btw the counter is incredibly useless for accurately determining how many calories you’ve burned, I just used it for a gauge). Currently, my goal is to maintain 20 mph over 30 minutes (which I attain regularly, but not all of the time). That poor bike has probably been ridden from Baton Rouge to New York and back (metaphorically speaking).

About a year after I started working, a momentous thing happened: I met my future fiancée Stacy. I’m not sure what happened, but having her around changed how I approached things. I wasn’t just trying to do things for me; I actually had someone I wanted to impress. Thanks to her, I stopped drinking as much as I used to drink. Once that happened, the consistent workouts and the decrease in intake the weight started to come off. By November, I’d lost 40 pounds and then momentous things #2 happened: my friend Stacy (not the same as fiancée Stacy) asked if I wanted to come and play goalkeeper for the coed soccer team on which she played. This all would start in January of the next year and I told myself if I get my weight to less than 300 pounds (a 300 lb soccer player, look out!) I’d do it. Really wanting to get back into soccer, and having a friend depending on me, I busted my behind even more, and by the time Christmas rolled around I’d made it to 292 pounds.

That first season back taught me two things: 1) 290 pounds is not a good weight to play soccer at 2) I really love playing so I’d better lose more. So, I started jogging. By the time the coed season had ended in March, I’d lost another 20 pounds and I got convinced to sign up for the men’s over 30 league. By the time that league had ended, I’d lost yet another 20 pounds, and it was time for summer coed league. By the time that season ended (in August), I’d lost another 20 pounds (for those keeping score, I’m saying my weight is 230.)

So basically, this was a story about what I did to lose weight to feel better about myself, get the girl, and play soccer again. The best way to approach weight loss is actually to not worry about the loss of weight. Rather it’s to set physically attainable goals. Bike a consistent speed for a long period of time, make it to 3 miles in 30 minutes while jogging (I can do this now, I nearly made myself pass out by cheering after I did it the first time), or even just move up from lifting 5 pound weights to 10 pound weights. Injuries and hurts will happen.

My current goals:

1)     The big one I’ve had since I started: get down to 200 pounds.

2)     Run for 45 minutes without stopping (soccer related, I’m up to 30 minutes)

3)     Do a pull up (I have never been able to do one)

So there you have it, Chris’ powerful story of transformation and LIFE.

Thank you, Chris!

You can learn more about him by visiting his blog: Random Musings of an Old Theater Employee

October 20, 2011 | Categories: Transformations | Tags: baton rouge, Chris Delmar, fitprosarah, life, Rippel Effect Fitness, Sarah Rippel, soccer, story, transformation, weight loss | 1 Comment »

-The Latest Session of Baton Rouge’s Best Boot Camp is Rockin’!-

We are in the middle of the second week of the current four-week boot camp session!

Goals have been set, the “beginning of the month” fit tests have been completed, and everyone is having a great time!

Rippel Effect Outdoor Fitness is hands-down Baton Rouge’s BEST and MOST FUN fitness experience for women!

This month is gonna smoke all the others! The heat has come down a bit, and we are turnin’ it up! We are burnin’ fat and takin’ names here in Baton Rouge!

We were joined this morning by Amanda from lululemon athletica Baton Rouge. She gutted it out with the rest of the ladies as I put them through their paces! We did three rounds of the workout shown here, and (in typical Sarah fashion), I had over-planned…so we will be saving the stuff at the bottom of the whiteboard for tomorrow! Another lululemon chickadee, Beth, will be joining us soon as well!

If you are unfamiliar with the brand, take a second to check out the Facebook fan page of our local shop! Great-looking, functional, high-quality workout apparel for both men and women.

Check out the updated “Record Board” page by clicking here! You will see the current stats from both groups. I will most likely be combining them all into one big list, and have separate pages for each type of “challenge.” There will be ongoing tests and challenges throughout each session. Nothing is more motivating than busting through your previous numbers!

I am very fortunate to have a “crew” of amazing client-turned-friends who do all sorts of creative stuff! They are always willing to shoot pictures and I will soon be seeking some techie support (for online payment, etc). Anyhow, Nicole Allen is one of the “cool kids” and she showed up last week to shoot a few pictures during the 6pm workout. Everyone seems to moan and groan when the camera is around, so most of the pics she uploaded feature yours truly. Sorry, but I’m not going to include the goof-off one she caught of me in the “finish” position of the Squat-to-Stand mobility drill. I had been joking that my rear is the “best view,” and she caught me! Thanks, Nicole!