-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
-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!
-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!
-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
-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 – Part II-
So, roughly two weeks ago I wrote a post called “Catching Up!” where I gave a brief overview of what has been going on in my life for the past couple of months.
In a nutshell, I threw my back out in March while helping friends clean their pool in preparation for pressure washing and repainting it. I remember it like it was yesterday. It was a Friday. I had done a swim workout after training clients that morning. I came over to help my friends that afternoon. I walked down to the bottom of the empty pool with the mission of scooping sludge. I bent over and scooped, and my back caught. I immediately knew something was very wrong. I mean, it’s happened before. So, there I was, stooped-over like a 90-year old woman, in pain but not trying to show it. It was obvious, though, because of my posture and inability to move properly. My friends immediately told me I wasn’t allowed to do anything to help, and I of course protested.
Long story short, within a week or so of giving it a break, my back was better and I was back on track with workouts in preparation for the Oxbow Triathlon (early April). My low back wasn’t an issue at all with the race, and I ended up doing very well, placing 12th overall in the open women’s division. I believe my pace for the 5k was something like 7:45 min/mi. I basically sprinted the final 100 yards of it just so I could pass up this chick who I had passed on the bike, and who later ended up passing me prior to T2. Boo-ya!
12th overall in women's open!
Roughly a week and a half after the race, a few of my good friends and I went to Vegas for a long weekend. Needless to say, sitting on a plane for a few hours wasn’t the best thing for my low back. No worries, though, because we had a blast! The ride home, however, was another story. I ended up falling asleep for who knows how long with my left foot propped up on the armrest of the seat in front of me. Not good at all, considering my low back issue is on the left side, and my left hip “loves” to be higher than my right. I woke up and it felt jacked-up. Grrrrrr! Got home and it was so-so for the time being. Towards the end of April, I went to Florida with my friends for an amazing long weekend at a beach house. Lots of rest and fun, and my back didn’t seem to be too much of a problem, although going all-out on the Waverunner probably wasn’t the best idea!
The Grand Canyon helicopter tour was AWESOME!
Flash forward to May 2, 2011. Actually, May 3, 2011. 6 AM. I get a phone call from my mom. I knew something was wrong. I knew what it was. My beloved Nanie had passed away at the age of almost-94 on May 2, 2011. She must have known she was going somewhere, because she tried to put on her slippers, got her “Cadillac” (aka her walker), left her room at the assisted living center, walked outside, and passed away just before getting to the street. A few of my relatives say she was trying to get across the street to go to my aunt and uncle’s house. A few say she was going to meet God. All I know is that she is at peace now, and she wasn’t in pain when she passed. I miss her dearly and think about her every day. Needless to say, I was under a great deal of emotional stress, which really does a number on my low back. This was a Tuesday. I was leaving that Thursday to fly to Salt Lake City for my brother’s college graduation and birthday. At the time, I had no idea what to do because no one knew when the funeral was going to be held. Fortunately, it was arranged so that Nanie could be put to rest on May 10, 2011.
I basically flew to Utah for a long weekend and then turned around and flew to Texas the next week. My back was NOT happy at all. In addition to the flying and emotional stress, I got sick and spent an entire night awake in bed coughing, which further upset my low back. I also wore heels several times over the birthday/graduation weekend (in addition to the funeral). Sarah was not a happy camper.
My back was killing me, but I was SO proud of my one and only brother, Drew!
I think what really put the icing on the cake was when I slipped coming down the stairs at my brother’s house while carrying my suitcase. I didn’t fall, but I caught myself by planting my left foot down, which severely jarred my back. The result? Yet another round of stabbing pain…just before having to sit on a plane for a few hours. Vodka and soda, here I come! I had two drinks just to alleviate some of µy discomfort. Didn’t really help. We got in around 10:00 that night and I was a complete grouch because I was in so much pain. We put Nanie to rest the next day. She will always be one of the few people I have always looked up to in my life.
Rest in peace, Nanie. <3
The tables turned the following morning when I woke up with sciatica. Never in my life have I had this issue. It was as if I had fallen asleep with stabbing pains in my lumbar spine (and a psoas that was as tight as a guitar string), and woke up with a left leg that hurt all the way down to my big toe. I couldn’t even walk properly, and standing on it was torture. In typical Sarah fashion, I did my best to downplay the pain I was experiencing because I was with family…and, well, I’m not a whiner. Also, I have a very high pain tolerance! I was basically in pain for the entire month of May.
When I got home, I immediately got a massage, and I called to make an appointment with an orthopedic physician who came highly recommended. It was evident that something major was going on, because my gait was severely affected. I now knew what “foot drop” was. It was so obvious, in fact, that one of my friends made fun of me (lovingly, of course) and refused to walk next to me in the grocery store. It was a “step, SLAP, step, SLAP” pattern, and we both got a laugh out of it. Everyone noticed, in fact. It was hard to disguise my new manner walking! Prior to Memorial Day weekend I went to get an MRI. The results came back – herniated disc with a fragment that was pressing on the sciatic nerve. The doctor sent orders for physical therapy.
Having a break from your "regular" workouts means lots more spare time...which means "don't mess with Sarah!"
Flash forward to today – July 21, 2011. I haven’t worked out since a meager attempt at jogging which I made just prior to my initial doctor’s visit around May 17. I obviously knew something was very wrong, but I had to go give running a try just to prove to myself that I was injured. It was terrible. I believe I ran three miles and my pace was a minute slower than my average “easy” pace for that distance. I ran three miles at a 9:30 min/mi pace and I almost tripped towards the end. My left knee locked up and as if the entire run hadn’t been enough proof, I knew something was very, very wrong. The entire run, I felt awkward and completely out of my element. This was a first for me. Never in my life had I felt so self-aware while running. It was as if my body didn’t know how to run. Completely odd. I felt like everyone was watching me. I felt “gimped-up” and not like myself. Not fun at all. End of workouts for me.
So, here I am, after a month’s worth of twice-weekly physical therapy visits, on the mend. My left leg has noticeable weakness and my range of motion is still affected. My left ankle DOES NOT want to dorsiflex! SO frustrating! I have gotten stronger, though, and my core has improved tremendously. I am hoping to be better than “normal” by the end of my experience with physical therapy! I haven’t gone for a swim, bike, or run in so long. I do miss training! PT is not easy, though! I have been sore all week and today was exhausting! Quite a humbling experience.
So, in a nutshell…my life for the past couple of months has opened yet another door for me…another door to personal growth. Having had one of my major outlets taken out of the picture, exercise, I have been forced to tackle a few issues from my past that I was previously unable to face. I am a survivor! Instead of dealing with anxiety by going for a long run, I am dealing with the root causes of it. It’s an amazing feeling being able to RELAX. I know it sounds silly, but it’s true. Never in my life have I been able to just lay on the couch and watch TV until now. Life has slowed down a bit, and it’s been a rough couple of months, but it’s all been worth it. As I have always said, everything I go through in my life, good or bad, is there to help me grow. I don’t have to see it that way, but I CHOOSE to. Lots of people shy away from struggles and choose the “easy” road. I, on the other hand, would rather face things and improve myself. Facing the pain of the past isn’t easy, but it is making me a better person for the here and now…and the future!
To be continued…
-REGISTER NOW FOR JULY 26 BOOT CAMP SESSION!-
The next 4-week session of Rippel Effect Fitness boot camp begins soon!
JULY 26, in fact!!!! REGISTER NOW!
Groups meet at 5:30am and 6:00pm on Tuesday, Wednesday, and Thursday.
Workouts last 45-60 min and include:
*dynamic warm-up
*mobility, flexibility, and weak-link activation work
*fat-frying intervals
*strength circuits
*exercises that accommodate EVERY fitness level
*continued progression
*challenges
*partner/group exercises
*FUN!
It’s an awesome way to get in better shape, make new friends, and have a blast in a non-intimidating outdoor setting!
Groups are women-only, so no worrying about sleazebag gym rats staring at you!
It’s affordable, too! I have over sixteen years experience as a fitness professional, and my fee for personal training is $75/hour. You get TWELVE workouts with me for the price of 4-5 one-on-one training sessions! Now THAT’s awesome!
Discount for returning boot campers.
Discount for referrals!
Email me at fitprosarah@gmail.com!
–
Sarah Rippel, BS, CPT, CSNC
(225) 326-2317
-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.
-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?
-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!
-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!
-ABsolutely Awesome Nonstop Ab Circuits!-
Hey everyone!
I hope you’re ready for some ABsolutely awesome ab training ideas, because i’m going to fill you in on the most recent Rippel Effect Fitness boot camp workout:
ABsolutely Awesome Nonstop Ab Circuits!
Last night, I joined my PM boot camp group for this “fun” workout, and my AM ladies got to experience it this morning. I did a little bit with the AM group, but not to the level of last night. My abs were already sore when we finished last night, and I have a feeling they will continue to become more sore as the day progresses.
As you can see, there’s a lot goin’ on!
I’m going to lay it all out for you from start to finish!
DYNAMIC WARM-UP: 15 yds ea
High Knee Walk
High Knee Run
Walking Quad Stretch
Butt Kickers
Frankenstein Walk
Frankenstein Skip
Side Lunge Shift & Skip (Frankensteins also included):
Walking Spiderman with Arm Reach
Hurdle Walk:
Inchworm:
CIRCUIT #1:
"X" - start
"X" - step 2
"X" - step 3
"X" - finish
Burpee (basic):
Hi Plank 3-Way Knee Drive (shown using a slider):
Feet Up L/R Toe Reaches (very similar to this vid):
CIRCUIT #2:
DB Windmill:
Plank Jacks:
Getup Situps:
Mountain Climbers:
This workout was a BLAST! Lots of red, sweaty (yet still gorgeous, all of ‘em) faces when we were done!
Y’all give it a shot, and let me know what you think! Feel free to leave comments cursing my name, lol!
Oh, and I almost forgot to mention that SuperEthan made a guest appearance during last night’s workout!
Can ya see him? He's super-fast!
There he is!
Fly, SuperEthan, fly!!!!
I would also like to add that the Rippel Effect GOALS board is filling up! We are missing a handful of people, but they will add their cards by the end of this week and next! Lots of awesome short- and long-term goals!
GOALS board as of 1/5/11!
Here is my GOAL card! Yes, I realize I need to make my "eat more/better" goal more specific. I basically have the world's worst appetite. People assume I eat all day long b/c of all the working out that I do, but I simply can't. I get full fast, and it's not become too much of an issue...I just don't need to lose any more weight! Okay, okay, i'll stop before someone slaps me!
-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.
