-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
-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!
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!
More from Wikipedia:
The popularity of the modern sport of SUP’ing has its origin in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.
The sport benefits athletes with a strong ‘core’ workout. SUP’ing is popular at warm coastal climates and resorts, and is gaining in popularity as celebrities are sampling the sport, and cross-over athletes are training with SUP. SUPs have been spotted around the globe, anywhere there is easy access to safe waters, as well as in the surfing lineups of the world. Another reason for the rise in popularity of stand up paddleboarding is that, unlike surfing, paddleboarding is very easy to learn. Within one hour you can become very comfortable in the water and on your board. Stand up paddleboarding is also more popular with women because of their lower center of gravity, women are more often skilled at paddleboarding than men.
I have clients who just bought two boards, and yesterday we took trip to their house on the Tchefuncte River to give it a shot. All I really knew was that it supposedly wasn’t that difficult to balance once you got up, and that it was just FUN!
I wish I knew how far we traveled. It wasn’t that hard to get the hang of it, and when you get over that initial “I’m gonna fall into the cold water” worry, it’s all good! No one fell. I could feel my muscles working (which I love, big surprise), I enjoyed figuring it out, and despite a few boats and Jet Skis, the water was relatively calm.
The action of rowing from an upright position really does engage every muscle in your body, especially the posterior chain (which is a very good thing)! I kept thinking about how good this would be for all of my clients! I will have to plan a field trip!
The trip back felt easier…until the wind hit us. Let me tell ya, going into the wind is no joke! At one point I felt like I was going nowhere! Definitely got a workout!
Almost two hours later, we were back to the pier with shaky legs and better tans! I can’t tell you how much fun it was!
Today I sit here with a sore butt, hammies and calves, and the upper part of my abs are sore as well. My upper back and obliques are also sore.
So, do I recommend it? Most definitely! Give it a shot and let me know what you think!
-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!)
-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!
-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!
-VOTE NOW! Sarah Could Be the Fitness Industry’s Rising Star!-
VOTING IS NOW OPEN!!!!!!
A HUGE “thank you” goes out to Georgette Pann, who nominated me as one of her pics for “rising star” of the fitness industry!
In case y’all don’t know, Georgette is basically the brains behind the fitness boot camp phenomenon. You can find out more about her by visiting her websites:
The Fitness Bootcamp Innercircle (where I am doing my best to post on the forums and submit articles…thank you, G!)
Also, a huge “thank you” to Erik Rokeach and Greg Justice for putting the “rising stars” project together!
Y’all are all awesome!
Again, I am honored to be among so many amazing fitness pros!
GO HERE NOW…AND VOTE AS MUCH AS YOU WISH!
Thank you in advance, y’all!
Yours in Health,
Sarah
-Vote for Sarah as a Rising Star of the Fitness Industry!-
I am honored to have been nominated as one of the fitness industry’s rising stars! The nominees are an awesome group of successful fitness professionals, and each of us was selected by one of the highly-respected leaders in the industry.
Check out the website here: http://t.co/cBow1uA
Don’t forget to vote for me starting tomorrow!
-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
-Catching Up!-
Site updates: I just added pics from the Oxbow Triathlon to my Rippel Effect Tri page (click here to go look)!
A lot has been going on in my life. I have taken two months off from my own workouts due to a herniated disc (L5). I am currently going to physical therapy and am looking forward to getting back on my bike soon! It’s been interesting…I have lost 10 pounds from not working out! I am working on building my core strength and getting things back to “normal.”
As a result of the herniation, I have sciatic nerve-related issues and my left leg has felt like it doesn’t belong to me. Case in point: I attempted to go running (the last workout I did), and not only was my pace dramatically slower, but I felt completely out of my element. I believe my average was 9:30 min/mi for three miles! Towards the end of the run, I tripped because of my left leg and my left knee almost locked out. Could have been bad! Never in my life have I felt self-conscious while running. I felt totally awkward and had to put a ton of thought into each step. Not good at all.
Things have improved greatly (my “foot drop” isn’t quite as noticeable as it was initially…and it was pretty bad, lol). I am in the process of writing a blog post or two about what i’ve experienced during this time in my life.
There will be more updates soon, so stay tuned!
-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.
-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!
-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)!
-You’ll Get Through!-
I'll get through! Just keep swimming...just keep swimming!
THE DAILY MOTIVATOR
Thursday, January 27, 2011You’ll get through
+++++++++++++++++++You’ll get through this day, and you’ll have more strength, richness and wisdom as a result. You’ll get through this month, this year, this life, all while adding to the already-great value that is your existence.
You have what it takes to find your way through, and indeed you will. Though it won’t always be easy or comfortable or convenient, you will surely and steadily move forward.
You can choose to let the fears hold you back for a while. Or you can choose to let those fears inform and prepare you, and then move on through them to where you are meant to be.
You can come up with all sorts of creative excuses to avoid making progress. Eventually, though, you’ll realize what you’re missing and will decide to leave those excuses behind.
Whatever comes along, you’ll get through it. At some point you’ll learn to stop fighting, to stop struggling, to stop complaining, and allow yourself to successfully handle whatever comes your way.
The worries, the fears, the anxieties and moments of hesitation will all be proven wrong. Because one way or another, you will get through.
Ralph Marston
………………………………………………………………….
Copyright (C) 2011 Ralph S. Marston, Jr. All rights reserved.
-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?
-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!
-FREE WORKOUTS Page Is Awesome!-
This is just a little update to let everyone know that I just updated my FREE WORKOUTS page to include each and every post that explains and/or shows a workout YOU can use!
I have listed each workout post, and all of them will open in separate windows.
So…if you’re needing a little inspiration, or just need some workout ideas, stop by often! I will be updating the page on a regular basis to provide more awesome content for y’all!
Check it out now by clicking here!
-This Is How I Do It!-
Always a good time!
Curious to see a little “on the fly” footage of Yours Truly layin’ down the law?
This was shot last Thursday during my PM boot camp. My initial plan was for us to be in an entirely different room, therefore I had to change up the workout. As it normally goes, I never really know how many people will be showing up to each workout, so i’m always forced to think on the spot (which I love)! This turned out to be a KILLER circuit with numerous modifications to suit all the participants! I think they all had a blast!
-Eating Disorders & Exercise Addiction-
Happy Monday, Everyone!
I wanted to share with you an excerpt from an email I sent out to my boot campers earlier today. I will be talking more about eating disorders and exercise addiction this year, as I feel there simply isn’t enough information put out there by people who have lived with these issues and SURVIVED. There are many people struggling and most likely unable to reach out for help, so I believe that ANY little glimmer of “you can make it through”-type hope CAN make a difference.
November 1996 - 20 years old - 105 pounds - "healthy" yet still very sick.
“Those of you who know me pretty well know that I was anorexic and exercise bulimic for years. Food was my enemy and all I thought about was it and working out. Not a fun way to live. I wouldn’t wish that on anyone. Nowadays, i’m happy to say that I eat what I want, when I want, and I don’t stress about it. I listen to my body. When i’m hungry, I eat, and when i’m full, I stop. It took me a while to get to this point but I can honestly say that my body and mind are happy together. I don’t fight/abuse my body anymore, and it’s amazing the difference it has made.
I know some of you are thinking “she’s never been overweight in her entire life.” You’re right…I haven’t…BUT…I had eating disorder issues, wacked-out body image, unhealthy coping mechanisms, and very very crappy self-esteem. I also ended up with hypothyroidism, which I have under control today. Over the course of 3 months, I basically gained 15 pounds out of nowhere and had a huge list of crazy symptoms because of the disorder. Let me tell ya, i’m 5’2, and putting 15 pounds on a 120 pound muscular body was indeed noticeable. I look back at pictures from that time (and there are very few) and barely recognize myself. I guess i’m rambling, but I wanted y’all to know a bit of my story. The weight gain caused me to fight my body even harder, which just made things worse. I ended up seeing a doctor a year and a half later (when I was training for a fitness competition and was essentially killing myself trying to shed bodyfat, all the while feeling like I was losing my mind). Hormones are very very sensitive! If things are out of whack, other things get all messed up.
Binge eating disorder is not uncommon at all for women, and I know many who have struggled with it. That was another issue I had. Eating disorders are rarely ever about eating…but they are all about shame, a lack of self worth, etc. Bottom line – anyone who is wrestling with unhealthy body image, low self-esteem, and unhealthy eating habits is struggling. Exercise IS a healthy way to come to grips with some of this. I know that back when I was anorexic, I exercised because it was a means of losing more weight. When I really got to a low point, however, and realized just how sick I was, exercise became something that saved me. Of course, I took it to the extreme and was addicted to it for years, but I also had my own issues to come to grips with. Exercise is a POSITIVE. Eating is a POSITIVE. When you combine both in a healthy manner, life can be really great because YOU are taking control of your health & are doing things that carry over into the other areas of your life. So…I want to give each of you a hand. Also, if anyone needs someone to talk to regarding eating issues, i’m here for you.”
Also, very coincidental that I received an email not too long after writing my email to my boot campers. Exercise addiction is a very REAL issue, and MTV’s “True Life” is going to be focusing on the subject. They are holding a casting call right now for this episode of the show. I am familiar with the show, and am SO excited that they are going to focus on exercise addiction. I have always felt that there is not enough information and help available for those struggling with this issue. As a former anorexic and exercise bulimic, I know how it is. I went through years being wrapped-up in it, and it was always easy to “hide” because of being a personal trainer and fitness competitor. People praised me for being dedicated and healthy, but I was very much the opposite. It is a REAL issue and one that needs more of a voice.
Here is some information from the email I received regarding the True Life casting call:
My name’s Ryan and I’m a producer for MTV’s documentary series True Life. Each episode we focus on telling the stories of three young people between the ages of 16 and 28, revolving around a central issue. Right now we’re casting True Life: I’m addicted to exercise.
I’ve been contacting Gym owners, managers and personal trainers to try and get a feel for how to identify and approach those with an addiction to exercise—specifically those who feel their relationships, jobs or school is being threatened by an obsessive need to put in hours at the gym, and look a certain way.
I know that as a Personal Trainer, you are some of the most knowledgeable people in the gym about exercise and could easily identify those you would consider “overtraining” or “obsessed.”
We would love to reach out to these individuals and I’m wondering if you would help us get in touch with those who fit the age range and description, but most importantly really want to tell their story for the benefit of others.
If you happen to run across someone who would really love to talk to us, below is my contact information and you are more than welcome to give it to anyone you feel comfortable speaking to about the show. We would start with a conversation about the process of filming True Life and address any privacy concerns they might have before we talk. We understand the sensitive nature of this issue, and don’t intend on exploiting our subjects, or telling their stories in anything but their own words.
If you’re interested, I’ve attached a flyer that, if you felt comfortable you could pin up on bulletin boards at gyms so people could contact us anonymously if they choose. Below is also a link to the True Life website as well if you wanted to learn more about the show.
Thanks in advance for helping us out! Any suggestions or information is greatly appreciated!
http://www.mtv.com/shows/truelife/series.jhtml
-Rippel Effect Fitness “Fry the Holiday Fat” Indoor Boot Camp!-
Dear Fitness Enthusiast,
Ok…here I am to fill you in on my boot camps and hopefully answer any questions that you have!
First off, the next session begins on Monday Jan. 3. Normally I do a week off in between sessions but it just makes sense to start on the 3rd! I am planning on having workouts during the week of Dec. 27 because I have current boot campers who are not wanting to take off two weeks. If you are interested in getting started then, let me know, and you can hop in and get goin’!
The next session (not including the early week) will last 4 weeks, and you have the option of doing 3, 4, or 5 days a week. I have a 5:30am group and a 6:00pm group, and both groups are meeting indoors for the colder months. We are utilizing a huge meeting room at the LRCE (Florida Blvd & Cloud Drive), which is great b/c it’s climate-controlled, we have lights, it’s safe, and most importantly we aren’t freezing! Once the weather starts warming up, we will be back out at City Park.
You have the choice of which days you attend, as well as switching between AM and PM groups. Some people start out with one and end up moving to the other, while some flip-flop. For the PM group, I would like to continue the trend of not having a workout on Fridays. Most people are fine with this, and those who want to do 5 days a week end up coming to the Friday AM group.
I prefer not to have huge groups (max of 20-25) because I like to keep tabs on everyone and I don’t want anyone to feel left out! With it being the start of a new year, I am anticipating a pretty good turnout, therefore I would suggest letting me know asap if you are interested! Contact me at fitprosarah@gmail.com.
The rates are:
3 days a week = $229
4 days a week = $249
5 days a week = $299
You can pay via cash, check, or Paypal invoice.
Every workout is different, and I provide variations of most exercises to accomodate various fitness levels. What’s really great is that I usually have beginners in the same group as more advanced participants, and everyone gets a great workout! Also, it’s a fun experience and a motivating environment because of the group setting.
You will need to bring a yoga mat and a pair of 5-8 lb dumbbells each time…oh, and water (of course)! I have a ton of equipment of my own which we use here and there throughout each session (such as kettlebells, battling ropes, BOSU, speed ladders, etc).
Yours in Health,
Sarah
-So…What is the Rippel Effect, Anyway?-
RIPPEL EFFECT FITNESS IS:
Outdoor/Indoor Boot Camps – an awesomely-affordable fat-burning experience in a supportive group environment! Bored with the gym? Get “outside the box” & actually have fun while you incinerate calories! Pay per 4-week session or individual workout.
Personal Training – tailor-made fitness based on your individual characteristics, needs, background, and goals. From assessment to program design to ongoing progression & support, nothing beats one-on-one training if you are wanting to maximize your results!
Race Prep – itching to try a race, but kinda scared and/or don’t know where to begin? I gotcha covered! A race is a great goal and an excellent way to get & stay on track! Specializing in programs for beginning runners & triathletes.
Nutrition – how you eat is 80% of the “look & feel better” equation! No fad diets, potions, or pills here. Just high-quality food that fits into YOUR life.
RIPPEL EFFECT FITNESS IS NOT THIS KINDA GARBAGE:
SO…if you weren’t totally clear as to what Rippel Effect Fitness is all about, now you know.
