-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
-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
-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
-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!)
-ATTENTION, BRIDES-TO-BE!-
Are you planning a wedding and needing some inspiration, guidance, and ideas?
Check out N-joy! Weddings & Events
and
The Wedding Gallery and Bridal Library of Baton Rouge!
I am excited to say that I am involved with an ongoing series of wedding-focused events called the Baton Rouge Wedding Soiree!
At last month’s event, which was held this past Thursday, I gave away a free week of boot camp as a door prize AND helped sponsor the event’s challenge, which was an “obstacle course.” There was a huge turnout for the event and the energy was high! Twelve names were drawn, and the brides-to-be were competing to win the BIG giveaway (which will be held in January 2012). Basically, the ladies teamed up and each had to go thru a mini obstacle course and then put makeup on eachother! Let’s just say that it was a lot of fun…and I got to witness some mad jump rope skills!
So, if you are planning a wedding, you have some amazing resources and opportunities to get things done…AND…you have Rippel Effect Fitness to get you into perfect shape for that special day! I regularly have brides-to-be in my boot camp groups, and love the fact that they continually are some of the most dedicated ladies! Look your best in your wedding dress…hop into my boot camp program!
Here is the writeup about Rippel Effect Fitness!
-NEXT BATON ROUGE BOOT CAMP SESSION BEGINS TUES. OCT. 4!-
It’s almost that time again, ladies…time to register for the next 4-week fat-frying session of Rippel Effect Outdoor Fitness!
The weather is cooling off a bit, and that means there’s one less excuse! None of this “it’s too hot to work out” nonsense! Ask any of the participants in the groups from the summer and they will tell you to suck it up!
If you’re ready to get to work, burn fat, and have a blast in the process…register now!
Workouts are designed by Sarah Rippel, BS, CPT and are guaranteed to rock your body like none before! All levels will be challenged in a safe and effective manner.
NOTE: This isn’t your grandmother’s workout!
Groups are at 5:30am and 6:00pm. You choose which one works best! We meet on Tuesdays, Wednesdays, and Thursdays for 45-60 min! That’s TWELVE workouts for roughly the price of three 1-on-1 training sessions with Sarah!
$229 for new members
$199 for returning members (also eligible for referral discounts)
Discount(s) for returning peeps!
Also ask about 3- and 6-month specials…because one month of something this awesome just ain’t enough!
To register, send an email to fitprosarah@gmail.com!
DO IT NOW!
-August 30 Session of Rippel Effect Outdoor Fitness (boot camp) was AWESOME!-
The August 30 session of Rippel Effect Outdoor Fitness (aka boot camp) has been a blast!
The session will officially be over when the 6:00PM group finishes their workout this evening.
I made some changes to the way I do things this session, and I am happy to say that I have been nothing but pleased with the results! Even better, the participants have enjoyed the past four weeks of workouts and challenges!
With each session of boot camp, I do things a little bit better. I am a recovering perfectionist (lol) and as such, will always do all I can to hone my craft and bring the best to my clients. I actually have new ideas that I will implement in the upcoming October 4 session!
Things just keep getting better and better, and so do my boot campers!
Check out the newly-added “RECORD BOARD” page by clicking here!
I will be updating the RECORD BOARD page regularly, so if you’re curious to see how you rank among past & present boot campers, make sure to bookmark it and visit often!
-Honored To Be One Of The Top 25 Fitness Industry Rising Stars!-
I tell ya, it was awesome to have been nominated for the “Fitness Industry Rising Stars” event in the first place…
but the response from my clients, peers, and friends over the past two days was INCREDIBLE!
I came in as 17th! I was also Georgette Pann’s top nominee!
Again, what an amazing group of fitness pros!
You can see the Top 25 Fitness Industry Rising Stars by clicking here!
Here’s what I posted as a comment:
“What an honor!
If you haven’t already, check out the Rippel Effect Fitness Facebook page!
Don’t forget to LIKE us!
-Next Boot Camp Session Begins August 30!-
The next session of Rippel Effect Outdoor Fitness begins Tuesday, August 30!
Yeah, it’s a bit hot…yeah, it’s a bit humid…but do you really want to be one of those people who is always making excuses?
There are NO excuses! There are only opportunities for change!
Come join us and burn some major calories in an upbeat, motivating, and supportive group setting!
Baton Rouge’s FIRST and ONLY fitness boot camp for women only!
It’s a proven fact that working with a fitness professional delivers better results than trying to get the job done alone…it’s also been shown that many people get better results when working out in a group setting!
Accountability is the reason!
This latest session of Rippel Effect Outdoor Fitness promises to knock your sweaty socks off!
Here’s what you get:
*Four weeks of the LATEST fat-burning, results-producing Rippel Effect Fitness boot camp workouts! With each session, the workouts get more and more “fun”…and Sarah promises to deliver!
*COMPLETELY NEW nutrition plans
*Totally revised fitness assessment in weeks one and four – you will notice that you are making progress by how you are feeling and how your clothes are fitting, but the fit tests will PROVE it to you!
*Rippel Effect Rewards – earn free boot camp workouts!
Click here for the link to the Facebook announcement!
While you’re at it, become a fan of Rippel Effect Fitness by clicking here!
“So how much will this cost me,” you ask?
$199 for returning boot campers for 3 days a week
$229 for new boot campers for 3 days a week
We meet Tues, Wed, and Thurs at 5:30am and 6:00pm. You can choose which group works best for you, and you are always able to switch it up and attend either group as you go!
Email me at fitprosarah@gmail.com to register or if you have questions!
Just check out what others have said about Rippel Effect Outdoor Fitness if you aren’t quite sure this is for you – go to http://www.fitprosarah.com/and check out the “Boot Camp” and “What People Have to Say” pages!
See you on the FIT side!
Sarah
Click here for the link to the Facebook announcement!
While you’re at it, become a fan of Rippel Effect Fitness by clicking here!
-My $0.02 on Running Fitness Boot Camps – Part 2: Taking Advantage of the Great Outdoors!-
Hello again!
“Part 1” of this series introduced three points that I feel are of utmost importance when planning and running a fitness boot camp business: location, equipment, and exercise selection. I am going to expand on my first point and share with you why I feel that my program has been so successful outdoors.
First of all, think about the fact that the average person spends most of their day indoors. Many people sit at a desk for eight hours a day under fluorescent light, staring at a computer screen. I don’t know about you, but the thought of sitting at a desk for most of the day turns my stomach! I am fortunate to work in a profession where I must be active and the scenery changes often. I have heard “I love being outside” and other similar comments time and time again from my boot campers. No one ever complains about feeling crowded and we never run out of space. They thrive on the sunlight and fresh air! It is healthy and liberating to get outside and get moving!
Biskit has become a "highlight" of most Rippel Effect boot camp workouts!
Obviously weather is a huge factor when running a successful outdoor program. It has never been a big problem for me! I have several locations we utilize if it is raining, and I make sure to send out an email to the groups with advance notice if we are meeting at a “rain location.” If it is a severe thunderstorm and lightning is an issue, I use common sense and reschedule the workout. Again, contacting my boot campers by email is the easiest way to do this, and they all know to check their phones prior to heading out the door!
I do not hold my workouts outdoors in the winter! During the cold months I pay a small fee to rent out an indoor location. I figure I would much rather be skiing down a mountain in the cold than doing burpees, jumping jacks, and pushups, so why would I expect my boot campers to feel any different? They are thankful to be out of the cold wind, and so am I. During these months, I take advantage of being able to use more equipment than when we are outside. I bring out the kettlebells, suspension training setups, furniture sliders, ropes, focus mitts and boxing gloves. I even bring out the huge WaveMaster XXL heavy bag, which my ladies love. They wail on that punching bag! It’s a great outlet! I also love to use the Workout Muse soundtracks and iWorkout Muse Pro iPhone app during my indoor workouts. So, even though I prefer to hold my workouts outdoors, I am thankful for being able to get inside during the winter and change things up a bit.
Ahhhh, the infamous furniture sliders! One of the "upsides" to being indoors for the winter!
Aside from being out in the fresh air and wide-open space, another reason I love holding my boot camp workouts outdoors is the fact that I am challenged to utilize the surroundings. You can’t do hill sprints indoors! It is easy to have my boot campers jog a few laps in between exercise sets, and we have numerous paths, which keeps things fresh. I would much rather have them perform plyometric movements in the grass as opposed to on concrete because it’s easier on the joints. I also feel it is safer to perform various cardio & sprint drills in the grass. There are ledges, benches, tables and steps available for step-ups, push-ups, stair drills, etc. Landmarks such as a building or trees come in handy during “traveling” circuits where my boot campers work at their own pace. I can have them perform workouts where for example, they perform 10 push-ups at “home,” sprint to the opposite end of the “field” where they perform 10 burpees, and then jog around the “big loop” around the building. The possibilities truly are endless!
Wall Sits, anyone?
Needless to say, I really enjoy running my boot camps outside. The biggest danger is the occasional flying golf ball, and I have had one boot camper that was made the “target” of a bird doing his business overhead. Aside from this, I feel it is healthy and fun to get outdoors and get movin’!
The great FIT outdoors!
|
Sarah Rippel is a fitness professional with over 16 years experience working with individuals and groups. Her business, Rippel Effect Fitness (http://www.fitprosarah.com), is best known in Baton Rouge, LA for it’s dynamic boot camp workouts that challenge all fitness levels. |
-My $0.02 on Running Fitness Boot Camps: Pt. 1-
I would like to start a series of posts aimed at offering advice to those who are new at running fitness boot camps.
Consider this the start of something that could quite possibly be a very good thing!
I have been working with boot camp groups for over 5 years now. Actually, my first boot camp group was back in 1997. I called it “G.I. Jane” and the experience was something I put together for a practicum I had to complete for one of my Exercise Science classes at Texas Tech University.
I have led fitness boot camps indoors and outdoors. I gotta admit – outdoors is by far my favorite! I have found that people love to get outside and breathe fresh air! Also, the variety of landscapes provided really offers up some unique workout ideas.
With that being said, the weather is really the only factor that affects my groups’ workouts. I have a “rain location” as well as an indoor space I am able to rent out for a very nice price! Obviously, when you’re outside, there is NO rent. This is a very big plus!
I have learned with time that I do not like to use a ton of equipment. I have my ladies bring their own weights and yoga mats. While I do own a ton of “fitness toys,” it’s quite frankly a pain in the butt to haul them from my Jeep down to our outdoor space over and over again. Many of the ladies are eager to help out, and I am grateful for this! I have found that for my intents and purposes, having too much fitness gear around just bogs us down. I am a huge fan of bodyweight exercise. For women especially, you can put together workouts that challenge the entire spectrum of fitness abilities with bodyweight exercises alone.
Simplicity is always a good thing!
No matter what we are doing: bodyweight training, dumbbells, battle ropes, kettlebells, medicine balls, etc…progression is VITAL to the success of not only every member of a boot camp group, but your boot camp business as well. If you are not offering at least THREE levels of progression for most of the exercises in your workouts, you are doing a disservice to your clients and will soon find out that they will either drop out or not sign back up again. You MUST have the know-how to strategize and think about everyone who is in your groups. Once a person feels they can’t keep up or they are “less than” others in the group, they are discouraged and may not show up for the next workout.
So, there ya have it…my first post on what I feel is required for running successful and profitable fitness boot camps! When your clients succeed, You have done your job.
Look for another post soon!
Yours in Health,
Sarah
-Boot Camp Keeps On Rockin’!-
We wrapped up the first week of the latest 4-week boot camp session yesterday! The groups are meeting at 5:30am and 6:00pm Tuesday, Wednesday, and Thursday. I have said it before, and I’ll say it again:
“Each session just gets better and better!”
So, what sets the Rippel Effect apart from other boot camps?
It’s simple.
My boot camp is a PROGRAM…it’s not just random workouts.
I have been leading boot camp groups for the past five and a half years, and over this time I have realized just how important it is to have a progressive system in place. Anything else would just be any other fitness boot camp program. It’s easy to throw exercises together and create a workout that fatigues everyone in a group. What makes the difference is if you can design a schedule of workouts that challenge all levels in a safe, progressive manner. Oh, and it’s gotta be fun!
It’s not too late to get in on the action! Call (225) 326-2317 or email me at fitprosarah@gmail.com for more information on joining us!
-June 21 Boot Camp Session!-
Hey everyone!
Just a friendly post to let you know that the next session of boot camp will start Tuesday June 21. It will last for 4 weeks and groups will meet at 5:30am and 6:00pm.
Because the weather is getting rather hot, the PM group may move indoors (into the nice, cool A/C).
We will meet Tuesday thru Thursday because it’s the summer and many people go out of town on weekends.
I am offering 2 options for returning boot campers: 3 days a week for $199 and 2 days a week for $169.
(For new boot campers, the rates will be 3 days a week for $229 and 2 days a week for $199)
-The Experience-
Do they look like they're bored?
Yesterday, I was inspired by a note written by Tyler English (of Tyler English Fitness & Farmington Valley Fitness Boot Camp) on his Facebook page. He titled it “What Type of Experience Are You Leaving Your Clients With?” In a nutshell, his stance was that many fitness professionals get so caught up in the “my training style is better than yours,” and “this one fitness tool outdoes all the rest” ongoing argument baloney that they lose sight of what is truly important – their CLIENTS.
“Give your clients what they want and what they need! Stop worrying about what training methodology works best, why that person is wrong, why you don’t agree with this or that and start focusing more on what’s in front of you!”
AMEN.
Thank you, Tyler! More of us need to speak out about this!
Personally, I have moved away from interacting with many other fitness professionals. I do have my core group of amazing people with whom I love to exchange ideas and “soapbox” with, but I feel there are too many trainers/coaches out there who think they know everything. They spend so much time trying to prove to the masses that they are so smart and know exactly how to do things that they don’t seem human. I mean, they obviously work with clients, but they never seem to bring to light their success stories or client experiences. All they seem to care about is regurgitating scientific principles, training tips, and continually puffing up their own egos.
Do their clients actually ENJOY training with them?
I seriously wonder if they do. I mean, if you are so busy with trying to prove that you are good at what you do, without ever really giving back to those who are the REASON you are able to do what you’re so good at doing…what does that make you?
In my eyes? Lame.
Who wants to work with a trainer who has placed themselves up on a pedestal, making themselves appear to be a training god amongst a sea of incompetent others?
Yes, I do feel there are many out there who flat-out stink as trainers because they don’t have the skills and experience…but they have personality, which is one thing most of these “self-propelled onto a pedestal” standers seriously lack. Yes, I know that personality ain’t gonna cut the mustard alone in this profession. Duh.
My main point? Like Tyler, I feel there is too much negative energy flowing about because too many fitness pros are caught up in trying to prove they are the best. I feel this detracts from the client experience. I feel they have lost sight of what allows them to flex their expertise in the first place, their clients. I mean, without clients you wouldn’t be able to work as a fitness professional.
Put yourself in your clients’ shoes. Take a few minutes to check out and think about what you are offering them. Are you giving them the total package or are you so worried about coming across as an expert that you’re out of touch with your clients? Are you so focused on over-educating them that they are bored to tears? Are you spending more of each training session talking their ears off and less actually having them MOVE?
Here I'm informing the group that we WILL be laughing a lot in the upcoming hour!
We have a gazillion conflicting viewpoints in this industry and always will. I don’t care if you do CrossFit, are a kettlebell purist, don’t believe in endurance exercise, think that old school lifting is the only way to go, or are an over-zealous functional training junkie. ALL OF IT IS GOOD! There is no one right way of doing things! By restricting your viewpoint and throwing out the others, you are doing a disservice to your clients.
I have always said that I am proud to not refer to myself as an “expert.” Yes, there are some who would call me an expert because I am good at what I do, but I do not like the label. I feel it is just plain cheesy and pompous. Also, when you look into what many of the “experts” preach, they are dead-set on their way of doing things. They are quick to dismiss the ideas of others and God forbid you question their methods. Do ya really think I want to be lumped into a group of people like that? No thanks.
Give your clients the best training experience of their lives, day after day. This doesn’t just mean providing top-notch training that delivers results…this also means making it FUN and memorable. Most people have way too much stress in their daily lives. The last thing they need is to be placed in a training environment that is restrictive. As adults, we have a ton of responsibilities and need to let our hair down on a daily basis! It’s healthy! Play brings us back to our younger years…back when we didn’t view movement as “exercise” and as something to dread. We need to be allowed to be grown-up kids now and then!
EXERCISE IS MOVEMENT…MOVEMENT IS PLAY.
-Next 4-Week Session of Rippel Effect Outdoor Fitness Begins Feb. 28!-
Hold on to your reins, cowgirls! The next 4-week session of Baton Rouge’s BEST women’s-only fitness boot camp experience begins Monday Feb. 28!
5:30am = FULL
6:30am = spots available!
5:00pm = spots available!
6:00pm = FULL
If you are ready to get started, JUMP ON THIS NOW! Things have been blowing up, and the wait list is in effect!
The addition of 2 more boot camp workout groups was made official as of this afternoon.
My goal is to keep groups to a reasonable size. I do not want the typical “cram ‘em into a group and yell at them while they hopefully don’t hurt themselves” mentality even coming remotely close to my program.
I am not a “go until you pass out and then go some more until you puke” program.
Yes, my groups are currently women-only, but for those who think this means “pansy,” you have a lot to learn.
Interested? Drop me a line fitprosarah@gmail.com
The LivingSocial deal is still in full effect, so take advantage of that, but be prepared to wait a little while for the more popular 5:30am and 6:00pm groups. Trust me, it’s more than worth it!
-Pix Added to “Last Night’s PM Boot Camp Fun” Post!-
I LOVE SARA KELLEY PHOTOGRAPHY!!!!!!
Check out her latest pics of us in action by clicking here!
Thanks again, Sara!
-Don’t Believe Everything You Hear!-
This image should be posted on 80% of the fitness websites you come across!
Ain’t this classy?! For $5, this dude will create an amazing testimonial for your fitness business! Heck, he doesn’t even know you! Jump on this, fitness professionals! ;D Scary to think that many people probably already have.
This is further proof that you should NEVER believe everything you see or hear from fitness “professionals.” There are many scam artists out there!
Frankly, the thought of plastering my pages with tons of video testimonials from clients is…well…cheesy. It’s the norm right now, though.
Still, I don’t go along with lots of the norms.
If you are a person seeking to hire a trainer or join a boot camp program, and you see tons of video testimonials on a trainer’s website that has a miles-long sales pitch page…be warned. Many of the videos could be fake. This guy is proof!
-Last Night’s PM Boot Camp “Fun!”-
I cannot even begin to adequately put into words just how much energy this latest session of boot camp has had…especially the PM group! Don’t get me wrong, I love all of my clients…but the energy of the PM group is truly infectious! We have established a nice little “family” unit of roughly 15 upbeat, positive, supportive women in this group. Everyone is motivated and I love the fact that they are so encouraging of one another!
I will be posting soon about everyone’s goals and who managed to smash thru theirs! We have had some awesome progress this month!
Last night’s workout was seriously tougher than it appeared on paper. I wanted to emphasize upper body and do some “typical” dumbbell exercises. I threw in a new move with the sliders, as well as added some glute work to the mix. End result? Perfection! Even better was the fact that Sara (photographer rockstar) showed up with camera in hand and shot some more awesome pics and vids! When she came thru the door, I told her to head on back and deal with the moans and groans from the group! They just LOVE having their pics taken! I want to thank y’all for being such good sports about the occasional Rippel Effect photo shoot!
I know some people may look at this workout and think, “wow, what a list of ‘sissy’ exercises!” To y’all, I say this: TRY IT. Every now and then, it’s good to break from the “traditional boot camp” way of doing things (ie: lots of burpees, pushups, running, and even the popular circuit-based workouts using kettlebells, TRX, etc). I don’t typically have my groups do a lot of “isolation” work, but every now and then, we gotta fry the triceps! Bottom line, there is no “right” or “wrong” way to do things…in my book, there is only MY way, and that means adapting numerous training principles and styles to suit the needs of my clients.
Upper Body Bonanza…with a Whole Lotta “Bonus” Schtuff!
Warm-Up: Walk/Jog 5 min, followed by “Chopper” sequence (vertical, horizontal, and diagonal chops for 30s ea; 2 rounds)
Hip/Glute Work: Miniband Lateral Walks, Miniband Bridges, and Miniband Clamshells…oh my!; 2 rounds
Upper Body Circuit: 45s work/15s rest (we didn’t rest the entire 15s between most of the exercises!); 2 rounds
- Negative Push-Ups
- Single-Leg Biceps Curls (either alternating-arms or hold both dumbbells in one hand; 45s per leg)
- Bent-Over Flyes
- Lateral Raises
- 1-Arm Overhead Press with Rotation (hold both dumbbells in one hand if possible; 45s per side)
Slider Core Combo: Cinderellas (either 1-Arm, switching sides at halfway or 2-Arm for advanced) and Windshield Wipers; 45s ea, 2 rounds (see vids below)
Cinderellas:
Very Advanced Cinderellas!:
Tame those Triceps Superset: Staggered Kickbacks and Static Bridge Elbow Extensions; 45s ea, 2 rounds
Tons of stretching!
I tell ya, there is NOTHIN’ better than knowing you have put a group through an awesome workout! It’s easy to wear people out…that’s not my goal. My goal is to provide the best possible workout experience! That means: effective programming, progressions progressions progressions, and positive energy! There were lots of red, sweaty faces last night! Oh, and even better…we had a “newbie” join us last night! She worked hard and probably hates me today!
I’m obviously a bit partial, considering this is my business and these are my clients…so of course, i’m gonna talk things up as much as possible…but don’t take my word for it:
Hi Sarah! Great workout tonight. I really enjoyed it and I’m sure my butt, abs and shoulders will remind me all about it tomorrow morning.
I also wanted to thank you for being so great at your job! I have gained so much confidence in the past three months from your positive attitude and encouragement. Not to mention all the wonderful other ladies and their encouragement. It really means a lot to me, and helps boost the confidence even more, when there is such a great group bond and we all support each other. And, awesome, I plan to be 8 lbs lighter than Christmas by the end of Jan. Just 1.5 lbs to go! I tend to be a quiet, shy person and before starting the workouts I was so self conscious, bc i felt like i had no curves and was so much bigger than my friends. I also have asthma, mostly induced by allergens, but it was getting worse when I tried to run or do hard core workouts (boo at Gillian, those hurt and not the good way!). Now, I feel like I am getting curves and slimming down to a more healthy body weight. And, bonus, I can breathe soooo much better and my asthma attacks have happened much less frequently. Yay! Anyway, I just wanted to let you know that I don’t think I could have gotten this far without you, the workouts & the other ladies. So thank you so much! Looking forward to atleast three more months of this feeling awesome and being awesome!
See ya tomorrow,
Amanda
See?
My job is the best. Love y’all! Thanks for rockin’ out this session!
Sarah
2/1/2011 UPDATE: Here are some great pics from this workout (thanks to Sara Kelley Photography)!
-Check Out “What People Have to Say”!-
I have recently added a few testimonials to my “What People Have to Say” page!!!!
CHECK IT OUT BY CLICKING HERE!
-Boot Camp Workout of the Week!-
Yesterday was a lot of fun!
Okay, so as I’ve said before, my definition of “fun” may not be the typical one!
Here’s what my RIPPEL EFFECT INDOOR FITNESS boot camp groups did yesterday!
Dynamic Warm-Up: 5 min
- High Knee Walk
- Frankenstein
- Walking Quad Stretch
- Overhead Walking Lunge
- Side Lunge Shift & Skip
- Walking Spiderman with Rotation & Arm Reach
- Quadruped T-Spine Rotation – 20s per side
- Quadruped Hip Circles – 20s per side
- Marching Bridges – 1 min
- Bent-Over Single-Arm “L” in “waiter’s bow” position – 20s per side (which I picked up from Nick Tumminello via recent video included in my BodyByBoyleOnline.com membership…awesome resource, by the way!)
- “Hinge”: Kettlebell: Sumo / 2A Swing / 1A Swing (switch at halfway)
- Side Plank Variation: Static / Up Down / Rotation / Abduction (these variations were used for any side plank station; switch sides at halfway)
- “Push”: Medicine Ball: High Plank Transfer / High Plank on Ball / Transfer Pushup / MB Burpee / Pushup on Ball
- Plank Variation: Static / Up Down / Swivel / Abduction
- “Squat”: Slider: BW Split Squat / Slider Reverse Lunge / add DBs / Slider Reverse Lunge to OH Press
- Side Plank Variation
- “Pull”: Suspended Row: Wide Feet / Close Feet / 1-Leg (we used the USA by BodyweightCulture.com and the Jungle Gym by Lifeline; another option is the very-popular TRX)
- Plank Variation
- “Cardio”: Ropes: Alt Wave Wide Feet / Close Feet / Staggered Stance / Stepback
- Side Plank Variation
This workout kicked booty! I always take time to plan out my workouts in advance, and this one was no exception! I wanted to include some sort of “active rest” stations in between the “equipment-based” stations, and sticking with planks and side planks seemed like a good idea! I have already heard “my abs are so sore today” from several people! Nothing beats good ol’ basics! Give it a shot and let me know what you think by leaving your comments!
I wanna take a second and risk sounding like an infomercial. I LOVE WORKOUT MUSE! I am really in love with the new iWorkout Muse PRO app for the iPhone. It’s become like gold to me! I still use my trusty Gymboss timer, but iWorkout Muse PRO has really made things run smoother for my boot camp workouts. Overall I feel like it’s an awesomely-powerful tool for boot camp fitness pros! It allows me to take the focus off of worrying what time it is, and stay “in the mix,” keeping my boot campers pumped-up and moving! One of them has even given a name to the “crank it!” voice – “Sven Karlsson!” LOL!
Yes, we ALWAYS have a blast at boot camp!
By the way, the next women’s-only boot camp session begins MONDAY JAN 31! Register now by sending me an email at fitprosarah@gmail.com. We are indoors for this next session, so no worries about freezin’ your fanny!
-Excuses, Excuses, Excuses!-
My current training week!
As I sit here typing this post, it’s raining outside. It’s been dreary and drizzly all day…you know, one of those days where you can never tell when it’s going to rain.
On tap for me today was a 1-hour run. I worked out with my AM boot camp group (which ended up being a killer workout, by the way, despite how simple it appeared), but that was a “bonus.” I’m training for a half marathon as well as starting my plan for the 2011 triathlon season, so I obviously cannot neglect my swim/bike/run workouts!
With the weather being iffy, I was pretty much certain that the dreadmill was in store for me today. Ugh. The thought of running on that thing makes my stomach turn. As I was wrapping up my post-lunch emails, I thought to myself, “I’d better just get out there and do it before it rains again!”
And that’s what I did.
I went out and had an awesome little 7-mile run. Time of 1:01:15. Even better was the fact that it started drizzling just when I got finished! How’s that for good karma?
Excuses, schmuses!
I could have used excuse #693, (aka the “rain” excuse), and had a boring run on the dreadmill or even worse, completely thrown in the towel and not gone for a run at all.
I’m proud to not be part of the 80% of the population that makes excuses right and left. That’s not the way I choose to roll. I’ll leave the excuse-making to those who wish to sit around being miserable and not taking responsibility for their lives.
This man was definitely not an excuse-maker!
As the late Jack LaLanne said:
“Too many people make excuses like I am too old, or I don’t have the time, or it costs money. Then when they get sick they go to the doctor and want a shot in the backside to make them healthy.”
I would like to take a second and brag about one of my boot campers! Check out the post I wrote earlier this month about my latest boot camp session and everyone’s goals by clicking here.
This specific rockstar set her short-term goals as: Drop a pants size; Improve energy & feel better; Pay attention to what I eat. She set her long-term goals as: Lose 40 lbs; Wear cute sundresses on honeymoon! I am happy to say that just this afternoon, she emailed me to update me on her progress. She has lost the 10 pounds that she gained in between her wedding and the holidays (having taken a break from boot camp during this time). She is using her Lose It app every day no matter what, started ballet and tap on Sunday afternoons, and feels better!!!!!!!!!!!!!!!! Yes, she included all of those exclamation points! What awesome progress in not even a month! SO PROUD of her! I could sit here and brag about many other clients, but that would take all day! Look for updates regarding everyone’s progress in an upcoming blog post!
So…are you just gonna sit there and make an excuse, or are you gonna take action?
-Next Boot Camp Session Starts Jan. 31!-
Ain't that the truth?!
It’s almost February…do you know where your GOALS are?
REGISTER NOW for the next session of boot camp!
5:30am and 6:00pm groups!
4 weeks
3, 4, or 5 days a week! ($229, $249, $299) OR $20 per workout
Ask about the 3- and 6-month paid-in-full specials! You will save 10-25% off the regular price of boot camp!
Refer a friend and save $!
I know I’m not the cheapest boot camp in town…and i’m proud of it! You get what you pay for!
Click here to access the Boot Camp page!
If you have trained with me in the past, I encourage you to join us again…things have just gotten better and better!
What do we do?
We lift, squat, jump, run, skip, crawl, punch, shuffle, swing, press, pull, curl, plank, sweat, laugh,
burn a ton of calories, and lots more!
ALL fitness levels will be thoroughly challenged, and there are progressions and modifications for almost every exercise we do. You WILL NOT get bored! You have my guarantee!
To register, or if you have any questions, please feel free to contact me!
Yours in Health,
Sarah E. Rippel
fitprosarah@gmail.com
(225) 326-2317
-Follow Your Heart, Trust Your Gut, & Listen to Your Body!-
New tshirts coming soon!
What a difference a day makes!
Yesterday, I was rarin’ to go…today, I’m exhausted.
I am currently training for a half marathon, and the 2011 tri season will be underway shortly. This means following a plan! I have been doing very well with my running, and am finally feeling close to 100% after roughly two weeks of sinus infection blahs.
Ran 5.65 easy, hilly miles yesterday. I know what you’re thinking – easy and hills don’t go together. You’re right. I wasn’t sprinting or anything, and managed to maintain an average pace of roughly 9 min/mi. Hills wear your legs out, though. I know because I’m feeling the effects today! Also, it probably didn’t help that I worked out with my PM boot camp group AND didn’t go to bed until midnight.
I decided to use today as a rest day, which is great because I’m getting a massage this afternoon. The thought of going for a run right now…no way.
The “old” me (aka back in the days as a fitness competitor) would have NEVER felt so good about taking a day off. No way…no how.
Things are different now. I am eternally evolving, and with this comes lessons learned & continued growth. I’ve made three important shifts over the past couple of years:
- I follow my heart more, rather than just my brain. This has allowed me to experience true love, and to “share” myself with friends and family. I do not worry about what people think. I used to let this worry dictate my every action. Thank goodness I woke up!
- I trust my gut. If I get a feeling about a certain situation or person, I heed it. 99% of the time, it’s right! If I choose to ignore it, things always work out to where I am left thinking “Geez, why didn’t I go with my gut reaction?” Lessons learned in both my personal and professional life…always a silver lining, though…always!
- I listen to my body. Gone are the days of “more is better.” Gone are the days of chronic aches and pains. Gone are the days of overtraining! I realize that a flexible training schedule is what works. Nothing is set in stone.
“Train hard, rest harder!”
-RIPPEL EFFECT FITNESS GOALS!-
GOALS board...minus 6 peeps!
- SK: ST = Run 5k; Bike 20 mi / LT = Little Voo Du (2 mi run/10 mi bike/2 mi run); Crescent City Classic 10k
- CP: ST = Lose 7 lbs, tone up, and cut out sugar / LT = Run a marathon!
- AS: ST = stop eating so much sugar / LT = lose 20 lbs
- RM: ST = Wear wedding ring / LT = Lose 25 lbs
- HP.: ST = Gain muscle / LT = Run a mile in under 6 min!
- AF: ST = Drop a pants size; Improve energy & feel better; Pay attention to what I eat / LT = Lose 40 lbs; Wear cute sundresses on honeymoon!
- DM: ST = Get enough sleep every night / LT = Lose 20 lbs & keep it off
- NL: ST = Lose 5 lbs; Be healthier / LT = Run a 5k in under 30 min
- WF: ST = Lose 5 lbs by Jan 27; drink more water
- KP: ST = Lose 5 lbs; drink more water / LT = Lose 50 lbs; Run a 5k
- SR: ST = Eat more & eat better food; Little Rock Half Marathon March 6 / LT = Oil Man Texas Half Ironman Nov 6
- CG: ST = Lose 10 lbs / LT = Lose 20 lbs
- PB: ST = Boot camp at least 2x/week / LT = Change attitude
- AF: ST = Drink more water; Eat 5x/day; Lose 8 lbs; Eat better foods / LT = Healthier diet/lifestyle; Reduce back & knee pain; Lose 65 lbs
- ND: ST = Work out daily; No cheese & bread / LT = Lose 25 lbs
- JM: ST = Size 10 / LT = Train for Crescent City Classic
- WA: ST = Lose 1 lb/week / LT = Develop a workout plan I will stick to through the year.
- JD: ST = Boot camp 4x/week & work out 1x on weekend / LT = Lose 20 lbs by April
- WL: ST = Lose 5 lbs by Feb. 1; Cook clean at least 3x/wk; 10k race Feb. 5 / LT = Consistently run an average of at least 20 mi/wk; Sprint tri (Yikes!)
- GD: ST = Complete boot camp; No soft drinks / LT = Work out 5x/wk; Lose 20 lbs
- HS: ST = Run 2.6 mi nonstop; Lose 5 lbs / LT = Half marathon in less than 3 hours Sept 2011
- AS: ST = Lose 8 lbs by Jan 27 / LT = Train for at least a 5k; Be a “running buddy” for the Girls on the Run 5k
- MB: ST = Boot camp 4x/wk; Jog neighborhood (no walking) / LT = Lose 37 lbs
- MK: ST = To not feel so fatigued; Lose 6 lbs / LT = Maintain weight loss; Tone, tone, tone!!!
- MM: ST = No Dr. Pepper; Less coffee; Lose 5 lbs / LT = Go down 2-3 pants sizes; Feel great about the way I look!
- JW: ST = No Dr. Pepper; Eat healthy every day / LT = Lose 30 lbs and feel confident!
