-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!
-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!
-Check Out “What People Have to Say”!-
I have recently added a few testimonials to my “What People Have to Say” page!!!!
CHECK IT OUT BY CLICKING HERE!
-RIPPEL EFFECT FITNESS FLASHBACK PRICING!-
I’m flashing back to 2006!
Five years ago, Britney & K-Fed were on the rocks, Paris and Nicole parted ways, and after a tremendously-publicized “romance,” Tom & Katie tied the knot.
Aside from all of these amazing goings-on, I was of course, training clients.
So, what’s the big deal?
I’m dropping my personal training fee a whopping TEN DOLLARS as a way of flashing back to 2006!
Yep, you heard right!
ALL NEW CLIENTS can take advantage of a special “flashback” package!
4 one-hour training sessions with yours truly for the super-low price of $260!
That’s a savings of $40!
So…make those resolutions actually happen this time around!
Interested? Drop me a line at fitprosarah@gmail.com and let’s get ya started!
-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.
RIPPEL EFFECT FITNESS:
Start with a small “Rippel” & get ready to make waves!
-Another Great RIPPEL EFFECT Workout!-
There has been SO much going on in my life! GREAT stuff! I have been working my butt off, as usual. I am focused on my own training for triathlons, and have finished an Olympic distance tri and two sprint tris (The Louisiana Triathlon and the CapTex Tri) since September 1, 2009. I think back to the days where I would sit down and blog on an almost-daily basis, and wonder just how I got it done. I know, I know…we are ALL busy, so that’s no excuse! I guess I just got out of the habit!
Anyhow, let’s move on to the topic at hand – another great Rippel Effect workout!
-Just Another Day at the Office!-
So…since there’s never a dull moment in my life, it makes sense to say that work is no exception. A great deal of my life involves my job, so it’s a good thing that I love what I do, right?!
I’m working on a few ideas for my new website – http://www.RippelEffectFitness.com that will involve more of a “behind the scenes/this is how I do it” slant on working with clients.
Until then, i’ll just keep y’all entertained with videos such as these! These are from one of my rockstar client’s workouts on Tuesday. Shenanigans!
Obviously, i’m not a stodgy, boring trainer. Yes, there are some of those types out there, people! I believe exercise should be FUN! In my opinion, what we are doing as fitness professionals is helping people make their lives better. There simply isn’t room for “boring and humdrum” in that equation!
Here’s the workout rundown:
- Warm-Up/Stretching
- Speed Ladder drills with sprint out
- Circuit I: 45 sec work/15 sec rest – MB Slam, MB Burpee, KB Goblet Squat, TRX Lunge to Single-Leg Balance + Flye, KB Crush Curl
- Circuit II: 45 sec work/15 sec rest – MB Curtsy Lunge + Ribbon Chop, Squat Jumps, TRX 1-Arm Rotational Row, MB Figure 8′s, KB Open-Palm Press (for reps, not time – reverse ladder)
-Did I Mention I Love My Job?-
Happy “hump day” everyone!
I wanted to share with you some “in the moment” footage from one of my client’s workouts Monday. The weather has FINALLY decided to be cooperative, and the humidity & blazing heat have seemed to have gone. To celebrate this momentous occasion, I designed a kick-as* circuit for her to endure as part of the workout.
This particular client is a rockstar! All of my clients are rockstars, but she’s one of my “will workout on their own”-type clients. She works out six days a week and is in awesome shape! She gives 110% at each and every training session, and I have a blast working with her.
I begged and pleaded with her to let me shoot some footage of her tackling this gut-wrenching circuit, but she didn’t wanna be on camera. Instead, she offered to shoot me as I gave the lowdown on the circuit!
So, without further ado…here’s your’s truly doin’ her thang! Totally unscripted and totally outside the box!
Not only is this more proof that I am a total goober, it’s proof that I pretty have the most awesome job in the world! I mean, I call the shots…I get to talk to people all day, help them get fit, find new ways to challenge them, get creative with workouts, hang out with dogs, and do sprints with 12-year olds who don’t get mad if I win! Oh, and obviously it’s a blast!
-Lead, Follow, or Get Out Of the Way!-
This post has to do with the fitness industry, but the “lead, follow, or get out of the way” mentality applies to all professions…as well as life!
Who are the true leaders?
Many “leaders” are really followers in leader’s clothing.
Most people are followers.
Those who are too afraid to step out on their own just get out of the way.
As a toddler I was a leader. One of my dad’s favorite stories is of when I was roughly four years old, and bossing the boys around after church in the parish hall. What was I telling them? “Sit down, boys!”
In grade school, I was also a leader in that I marched to the beat of my own drum. I didn’t necessarily “rule the roost,” however I was a leader to one of the most important people in my life…my little brother. He looked up to me and we had a bond no one could break. I stood up for him.
Junior High was when things changed. I pretty much just got out of the way. I continued to march to the beat of my own drum, yet I became introverted and shy.
I feel I was a “get ouf of the way” type up until roughly January of 2007. Yep, you read that right…January of 2007. Why then? Well, on June 30, 2006, I was in a bad car accident that I was extremely lucky to walk away from with not much more than a fractured eye socket. I should have died. I flipped and totaled my car. This was a major turning-point for me and the months afterward were a bit of a struggle because I was dealing with a lot of things. The wreck stirred up a lot of emotions inside me. The main one was the fact that I was sick and tired of feeling as if others were out there getting things done, while I was not pushing myself to do the same. It was around the time of January 2007 that I really began to buckle down and create some goals again. I realized how easy it is to take life for granted. I also realized how easy it is to take one’s talents for granted. You see, although i’ve had a few brief “maybe such-and-such career is really the one for me” type stints over the past 14 years, i’ve always known in my heart that I was where I belonged. I simply have a knack for working with clients. I must never take this for granted, for I had let myself slip a little bit, which to most wouldn’t be a big deal. My definition of “slipping” in this case means I wasn’t being innovative…I wasn’t “thinking outside the box”…I wasn’t doing my best.
I feel the fitness industry needs more leaders.
I am a fitness industry leader.
This may sound arrogant, but oh well…it’s how I feel.
I am a leader because I have devoted my life to practicing what I preach and spreading the “truth” by being myself. By doing what I love, and by reaching out to people near and far, I am living this every day.
The fitness industry has way too many followers.
Who are the followers?
That’s simple.
The followers are those who claim to be “experts.”
The followers are those who do not give a rat’s ass about helping people.
The followers are those who’s main goal in life is to make money.
Fitness is the vehicle.
The followers do not have to know much about exercise, nutrition, and health.
The followers simply regurgitate what others before them have said.
The followers are copycats.
The followers take another “expert’s” package, replace the former label with something bright, shiny, and “new,” and therefore continue the seemingly-popular trend of misleading the public.
The followers feel no shame in doing this, for they are supposedly “making millions.”
The followers are quick to schlep their name on any and every type of fitness “product” known to man.
Quite an easy job, right?!
Let’s make money! 
To all the fitness followers, I say this:
When you wake up in the morning and look at yourself in the mirror, are you truly proud of yourself?
Are you walking your talk or are you a fraud?
You are a fraud if you claim to know all this wonderful stuff about health and fitness, yet have no hands-on expertise.
You are a fraud if you can’t back up your claims with real-life proof.
You are a fraud if you pride yourself on the fact that you know so much about exercise, yet brag incessantly about the fact that you don’t work with clients.
I laugh at the “experts” who spew their “truths,” yet spend their days sitting in front of computers churning out one “miraculous program” after another, all the while getting fatter and more isolated.
How the hell anyone can look at themselves in the mirror and feel proud of the fact that their life’s “work” is complete garbage is beyond me.
The true fitness professionals know who they are…and they aren’t “internet experts.”
The true fitness professionals actually work hands-on with people, and are extremely proud of this fact.
The true fitness professionals may also be branching out by creating an internet presence.
Don’t get me wrong…there is absolutely nothing wrong with having an internet presence.
I love it.
Why limit yourself?
I say, if you truly love being a fitness professional, expand on what you are currently doing.
Don’t limit yourself.
Just don’t sell out.
Selling out means turning your back on the foundation of what makes our industry work…direct interaction with clients.
Selling out means promoting fitness programs and services yet not giving a rat’s ass if they might be worth a crap or not.
Selling out means affiliating yourself with anyone and everyone just for the sake of making more money of other peoples’ successes…and chances are, many of those other successes are a complete joke.
Think about it…would you trust a doctor who sat in front of a computer all day writing the “next greatest medical breakthrough,” after having thrown in the towel because he got sick of listening to people complain about their ailments day in and day out?
I would hope not.
I would hope you had the sense to trust only those who have devoted their lives to working hands-on in the medical profession because they enjoy helping people feel better, and the most obvious way to get this done is through face-to-face interaction with patients.
The “experts” who do not have the balls and/or personalities to relate to people are those who are apparently “making it big” online through the hawking of their “get a six pack in 24 hours” programs.
Wisen up, general public.
Here’s my challenge to those who are neither fitness leaders nor followers…
Here’s my challenge to those of you who have deemed yourselves worthy of just getting out of the way for the rest of your lives…
I challenge the “get of the way-ers” to step up.
I challenge you guys to find ways to put yourselves out there.
I challenge you to become more like the fitness leaders you look up to.
I challenge you to eliminate the possibility of living your life as a fitness follower.
Differentiate yourself.
Don’t be afraid to step outside of the pack.
Be a fitness leader.
Even if it means being a leader to a small audience, be a leader.
Even if you feel no one will notice, be a leader.
Whatever you do…don’t be a follower.
Fitness professionals…please share your thoughts!
-This Is Why I Do What I Do-
I love talking about my clients! Expect to be hearing more about them. I love bragging about them and sharing, with permission, what they feel comfortable with telling you. My clients are REAL people. I don’t train any professional athletes or celebrities. I train “general population” clients, which I believe is more of a challenge than training athletes. I’ve brought this up before in forum discussions. My reasoning? General population clients have a million other things going on in their lives. Athletes, although they are also handling a gazillion things in their lives, are more focused on their physical goals & their sport is very important to them. My opinion may ruffle a few feathers but i’ll stand behind it any day.
Trainers, who do you think is easier to train & progress? A high school basketball player with boundless energy and scholarship dreams on the line or a 40-something housewife who hates exercise and spends most of her time driving back and forth picking up kids from school, practice, parties, etc? I have trained athletes in the past, and enjoy doing so. I would like to work with more athletes, so please don’t take this as me saying “I don’t want to train athletes!” lol
I love working with all sorts of people, and to be honest, I get extra excited when I get my hands on a former athlete/dancer. Those who have done a lot of work with their bodies have a knack for exercise! They are already a step ahead of someone who has never had to be that aware of their movement. Dancers are my favorite! Every former dancer that i’ve trained has been not only awesome at picking up complex exercises, but very attentive to details & instruction as well.
With that being said, I wanted to share something my client Kay sent to me in an email this afternoon. As i’ve mentioned before, Kay has been training with me since January of this year. She has come a long way in half a year, and i’m extremely proud of her. Kay is one of my clients who does not have an athletic background, therefore she’s been learning to be “present” in her body. She’s become more coordinated and continues to surprise herself with her newfangled abilities! Here’s what she had to say regarding getting back on track and the importance of working with a trainer:
“It is hard, but life is a challenge! You are so right …this client could never have gotten to where I am “on her own”…lack of knowledge, motivation, stamina (initially), lack of knowledge, fear, lack of insight, lack of knowledge, no guidance…..so I am where I am now BECAUSE of MY trainer! and myself! I know the diet is a challenge and it is difficult but again, I thank you, I thank you!!”
-The Beauty of Training Clients-
This is going to be another “post from the heart” from your’s truly. Yes, all of my posts are from the heart, but this one may be borderline sappy. Any fitness professional who genuinely LOVES what they do and LOVES working with clients will most likely take these words to heart. Anyone who’s ever worked with a truly gifted and “in their element” personal trainer will most likely find these words make sense.
I’m sitting here with a tired body and mind…and even my eyes are tired. It’s Thursday and i’ve been training hard, doing my thang training clients, making some important decisions regarding work & life, sneaking in an evening out with friends, and trying to find some much-needed “down time.” As I discussed in my previous post, I got a massage Tuesday and it was amazing. That hour of laying on the massage table while my massage therapist worked the hell out of my super-tight traps and glutes wouldn’t necessarily be considered “down time,” although I did lay there doing something that could be considered relaxing. Folks, there’s not a lot of relaxing when it comes to deep tissue! It hurts so good!
So…what’s on my mind. Well, for the past two days or so, i’ve been in “soapbox mode” and as usual, not apologetic in the least about it. You see, I have reached a point in my life where I realize that there are always going to be people out there who’s standards aren’t in-line with mine. It’s just that way. I tend to talk about the “majority” and how I have never felt I was “mainstream,” and this definitely applies to my career. Call me harsh, but these days it seems the “mainstream” way to do things in the fitness world is to become an “Internet expert.” This is the “easy way out.” Since when did it become so popular to be LAZY in the fitness world? Oh, wait…ever since someone discovered the magic of the Internet & info products. Nothing wrong with this at all…the problem lies in the fact that a great deal of those out there hawking their products are complete idiots! Why am I so harsh? People seem to think they can claim they are a fitness professional, yet they don’t train clients! Some of these types HAVE trained clients in the past, but have “discovered” they can make more money by pimping out everyone else’s Internet products as well as their own. Some of these types have never worked with a single client. I find this ridiculous and i’m not afraid to talk about it.
Don’t get me wrong, i’m all for fitness professionals succeeding and taking care of business, but don’t think you’re not selling-out when you decide “wow, I don’t have to train clients but I can tell people what to do, and i’ll make more money doing it!” You ARE selling out, in my mind, and you have NO right to provide “fitness advice” to whoever is naive enough to buy into it. So, there ya have it. If you fall into that category, there’s your sign.
You see, how in the hell can someone tell people what to do, when they:
A. don’t use their “expertise” hands-on by training people, and
B. most of the time don’t even work out themselves?
Makes ZERO sense to me!
Legit? Hell no.
See how i’m not at all a fan of this trend? Yes, I know people who have created some amazing fitness information products and do very well selling them online, but they also work with clients. I will gladly support these hard-working trainers, and am by no means referring to them! In my eyes, anyone who claims they are an “expert,” as i’ve said before, is a crock of hooey.
If you need to label yourself as an “expert,” you’re looking for a way to make up for a lack of something. Much like the stereotypical “macho man” who drives a big Dodge Ram with dual exhaust glasspack whatevers, big-ass tires, and mudflaps that have bikini ladies on ‘em. I have a special term for these types, but i’m not gonna say it here.
Now, let’s get on to the GOOD stuff! I’m done talking about the majority of “fitness personalities” you’ve most likely encountered online. Seeing some of the garbage they produce or copycat from some other schmo’s stuff does nothing but reinforce the confidence I have in myself and my abilities. I also am reminded that I have integrity and refuse to buy into any “quick fixes” or “easy ways out.”
If you actually work with people like I do, here’s some amazing stuff that happens:
- You get to witness firsthand the positive changes YOU helped bring about in your clients. Yes, a trainer’s clients are the ones in control of what happens, for the most part, but the trainer is the guide. Without the trainer, there would be no transformation…hence the reason people hire us…they can’t seem to get their on their own.
Case in point, one of my online training client rockstars, Tonya. Yes, this is a testimonial from an ONLINE client. I am very selective about my clients in general, but due to the fact that my time is very limited, I haven’t been promoting my online training services. Obviously, online training means i’m not working with a client face-to-face, BUT it works for me because I have the know-how to help people in this manner. Also, this isn’t an option for just anyone. It requires a great deal of accountability and dedication on the part of the client.
June 19, 2009
I found Sarah around the time I injured my rotator cuff in a group kettlebell class. I was in the best shape of my life and I thought it was all going to go down the tubes with the injury. My doctor was telling me it could take up to 2 years to get back to 100% and I was clueless as to how I could workout with out further damaging myself. My doctor and PT were no help in this regard. They were NOT fitness enthusiasts and their best advice would have left me fat and flabby. All the plan and programs I had included something that was off limits for me. Also, I needed to keep the uninjured parts of my shoulder strong and incorporate exercises from my physical therapist.
Because Sarah was so knowledgeable about corrective exercises and is really truly a pro, she was able to design weekly workouts for me that kept me in shape and allowed the shoulder to heal. She even managed to work kettlebells into the mix without risking my shoulder.
Sarah introduced me to exercise bands which I had previously shunned as too “girly”. Let me tell you, there is nothing girly about working out with bands. They seriously improved the strength and stability of the muscles in my upper back and Sarah has figured out numerous challenging lower body exercises with the bands as well.
6 months later, and my shoulder is 90% healed and I’m still in great shape. Best money I spent on fitness in years.
Tonya Bednarick
TBS Web Solutions
- You get to help people discover an ENJOYMENT for moving their bodies, and help them by figuring out just what it is that makes them “tick.” Case in point, one of my relatively-new client’s pool workout yesterday. I met her at a local indoor pool and we discovered that the heater was broken. Pool was FREEZING! I did some kickboard with her but my legs were dead from the morning’s run. Pretty funny because at one point, she looked at me and asked if I was okay…my teeth were chattering and I was shivering! I told her i’d lost some bodyfat! Anyhow, the most obvious difference to me between this pool workout and her previous “regular” workouts? She had a smile on her face the entire time! Several times, she made comments about how much she loved the pool and could do “this kinda thing” for hours. Immediately after training her, I was on my way to go train four 15-21 year olds in another pool! Talk about a blast! I partnered them up, had them do various swim strokes, kicking drills, upper body work with the Aqualogix, and towards the end of the hour I had them do a relay race! Nothing like working with enthusiastic, upbeat clients in the pool on a hot day! It’s fun, it’s a challenge to most, and an all around winner!
So…big lesson there for trainers: figure out what makes your clients “tick!” Throw new stuff at them. Watch their faces and be aware of their feedback (not just verbal) while they are exercising. If you figure out what activities they really dig, capitalize on them and make the results happen!
- You get to help people “OWN” their bodies and lives. What exactly do I mean? Well, for a great example, check out Lissa Rankin’s “Owning Pink” for a lesson in regaining some lost mojo! Just a sidenote, in the near future you’ll be seeing a guest post from your’s truly on this amazing site! Okay, so what am I getting at, exactly? Well, this morning I met with another amazing client I have mentioned in previous posts, Kay. She’s been on vacation and has gotten a bit off her mojo-track, so it was time to get her back in gear! We spent 45 minutes talking about what WE need to do as a team to make things happen. I told her that obstacles happen, and this is just another test. You see, I view life as an ongoing series of tests. If you can hack it and learn from these tests, you’re forever growing as a person. It’s obviously easy to throw in the towel entirely and just let the old patterns take over your life. Kay and I had and amazing heart-to-heart! I made her aware of just how far she’s come since we started in January, and the fact that more and more, she’s “owning” herself. So many of us are detached from ourselves. I can say this because I lived for a very long time out of touch with my emotions. If you live this way, it’s hard to have boundaries, and you may end up playing the “victim” more often than not. I know I did, and I simply didn’t care at the time. I didn’t “own” myself. Now I do. I own everything about myself…my health, my career, my goals, my sexuality, my decisions, my mistakes…the list goes on and on. So, back to Kay…it was so awesome just getting to talk openly with her, as i’m able to with most of my clients. There’s this knack I seem to have with getting on an individual level with clients, and as a trainer I feel this is invaluable. Why? Personal training is personal! Exercise is very personal in general! Exercise most definitely makes you more self-aware…therefore, it can be said that I am helping “enlighten” my clients (both literally as well as figuratively, if you’re catching my play on words)! Awesome, awesome stuff, people! You can’t get this from anything BUT a personal connection!
Okay…i’m bringing this post to a close because it’s time for me to skeedaddle! Got an easy pool workout to tackle, then it’s time for some R&R. Early bedtime tonight!
-Disclaimer-
As a disclaimer to those who may be seeking out my advice via online personal training/consulting or one-on-one/group/bootcamp training:
“If you are convinced that there is a shortcut to improving your health and level of fitness, and this shortcut requires anything BUT hard work, consistency, and focus…then you don’t have what it takes to become one of my clients. Please find a trainer who will gladly take your money and waste your time by catering to your need for an easy way out.”
Yours in Health,
Sarah E. Rippel
Yep, it’s a bit harsh, folks…but it’s the honest-to-goodness truth. I simply do not have time to spend on people who do not want to give it 100%!
To those of you who do, and prove it to me every training session? Thank you for being a part of my life and for making my career as a Fitness Professional so rewarding!
-33 Years Young!-
Today is my birthday. I can’t even begin to describe how happy I feel! I have received so many “Happy Birthday!” wishes from friends old & new…near & far…online & in person! I am truly blessed and despite a little bit of being “bummed out” yesterday and today (not at all because of turning another year older, but because of a few things going on in my life), i’m smiling!
The picture above is of the birthday card my client Kay made for me! When I opened it this morning and started reading, I was trying hard not to cry because it touched my heart. The fact that i’m able to do what I do, and work with amazing clients…it’s something that I will never take for granted. I have truly come so far in my life, and the most obvious change i’ve noticed in the past couple of years…even the past year, has been in my confidence. I’ve probably talked about it before, but I didn’t grow up with the best confidence. I was okay until age 12 or so, when we moved from Longview, Texas. I completely shut down & became extremely perfectionistic. I can honestly say that it took me until I was in the ballpark of 30 years old to really begin to gain confidence. I’m not gonna lie – this lack of confidence crap caused me a ton of heartache, and put me in a lot of situations in which I wasn’t able to assert myself. Lessons learned, though, so it’s all been worth it. Really, though, it was roughly two years ago when I really begin to look inward & realize that this not believing in myself crap had to stop. Even though I knew that I was extremely gifted, smart, and an excellent trainer, I held myself back, and it was ridiculous. It’s crazy, but i’ve come leaps and bounds in the past 10 months. September was Hurricane Gustav, and that stressful month of total chaos in Baton Rouge, no electricity, and poison ivy rash all over my body really had me at my wits end. It’s kinda weird, but I really feel that this situation caused me to wake up and realize that I had been holding myself back from a ton of things, and by golly, it was about time I did ‘em!
Being told that I have had a positive impact on a person’s life is the greatest compliment I can receive. Life is great, because it really is true that the more you give, the more you get back. I’m not referring to money, although I will say that as i’ve gained more confidence, my ability to be responsible with my finances has more than improved. The “rewards” i’m referring to are those such as witnessing a client’s transformation, both inside and out, and feeling such an amazing sense of fulfillment in both their abilities as well as your own. I love working with clients who “get it.” Kay, the amazing rockstar-in-training who gave me the awesome card seen above, is one of those clients. She doesn’t consider herself to be a full-fledged rockstar yet, but I still try and call her one!
In a nutshell, she contacted me back in January after stumbling across my old Tripod website. We emailed back and forth a few times and set up a consultation. We sat down and talked about many things, and in the 14 years i’ve been training clients, i’ve never had anyone come to me with a list of goals, questions, etc! Awesome! Off the bat, I thought “she’s serious about this,” and the more we talked, the more I realized just how much Kay needed exercise in her life. No, she didn’t need to lose tons of weight, nor did she have any health issues that needed to be addressed. She’s married to a great guy & they have some good things going in in their life together. The main reason I felt that being placed on a regular exercise program could impact her life?
It would prove to her that she could accomplish anything she set out to do.
Little by little, I have challenged Kay to “step outside her box” and try things that I knew would serve to build her up! Initially, she was very apprehensive about injuring herself. I kinda had to wear kid gloves for a while with her, but now she’s kicking some major butt!
In almost five months, we’ve gone from this:
“I am afraid I would be in the “challenging” category of clients! I am X years old (this month) and of course weigh more than ever in my life; I have never enjoyed exercise but know that for my future health I have to make changes. For me, I think part of that will require accountability. But I would like to meet with a prospective trainer before making any decisions.”
To this:
“Yes, I will try! I will rely on you to point out my “negative” comments until I catch on! I do trust you. I can’t imagine going to a gym and just being handed to a “trainer”! I felt like you were described throughout the JC Santana interview.”
To this:
“Just wanted to let you know how much even your written, e mailed support means to me. not to mention the “gazillion” % (my nieces word) you give of yourself. that’s just what some of the testimonials say about you and it is so true. I really appreciate you.”
To this (exercising both on and off the RV while on a road trip!):
“We are back. Got in late monday night. Walked 10k plus steps wed., thurs. and friday at the car show. Got back to my routine yesterday morning (and it felt so good!). I put the old purple band in the motor home to have one in there. So after using the new one yesterday and this morning I am a little sore but a “feel good” sore!”
Kay’s transformation has been obvious to me, and it’s an ongoing thing. She’s always been happy to see me, but she smiles bigger now when she answers the door to greet me. She’s ready to go and warms-up on her own prior to my arrival. For a while, I had her report to me with her food log via email every day. She was diligent about this, even including things like a few Life Savers she’d eaten during church! Gotta love that!
You see, i’m the type of trainer who isn’t afraid to hold client’s hands more than most probably do, and then slowly let them test the waters on their own. From time to time, i’ll encounter trainers who have the “my clients meet me to train hard and that’s it” mentality. In my opinion, that’s just plain ridiculous, cold, and inhuman. Heck, i’ve even encountered a jerk that claims he doesn’t train women because they don’t work hard enough. Whatever. He obviously hasn’t met a few of my female clients!
My "game plan" for today's session
Kay’s initial concern was her neck. She’s had some issues with it, and is therefore very protective of it. We’ve been working on many things, but her neck hasn’t given her any problems. I feel this has been a big boost for her along the way. Right now, we’re dealing with pesky piriformis issues. Like many people, she has tight external rotators of the hip. Her feet want to turn out, as expected of those with tight hip external rotators. Her right foot turns out more than her left, and being the diligent student that she is, Kay has become extremely aware of controlling this. I
This morning was all about different assessments. I did some brainstorming prior to our session today. I anticipated that the piriformis in question, which is the right side, could be linked to a decrease in thoracic mobility, most notably on the left side.
Sure enough, I was right. I first had Kay perform a seated rotation with a dowel rod (actually a broom, lol) held across her upper arms, with arms crossed at chest. Eyeballing this rotation, I couldn’t see a difference between left and right. Then I had her extend her arms in front of her, palms together, and she repeated the rotations. Definite difference between left and right, with less range of motion rotating to the left. This supported my hypothesis AND also made her aware of the discrepancy, as she could tell she couldn’t move as well to the left. Next, I had her perform what I call a 90/90 stretch, which is basically rotation from the “top down,” as some call it. First, I had her perform five reps lying on her left side, bringing the right arm from the left across to the right. I eyeballed the “end” position of each 2-second stretch, and had her repeat this on the right (with left arm). BIG difference! Out of curiousity, I measured the distance between her hand and the ground on each side. The result? Left arm was 24 inches from the ground, while right was 14! I didn’t need numbers to prove the difference to me, but it drove the point home! There is a definite difference in her ability to rotate to the left versus the right. Her range of motion to the left is a lot less than to the right, and I believe this has a lot to do with her right hip being tight. Again, that cross-body connection i’ve spoken about.
You see, in my opinion, every exercise you have a client perform is an assessment. A trainer should be watching their clients move, not just utilize static posture and range of motion assessments as tools. EXERCISES ARE TOOLS! I can look at your posture and predict what may happen when you run, for example, but I would be an idiot to base my opinions solely on static assessments. The human body is built to move! As trainers, we are not only helping clients feel and look better…we are helping them MOVE BETTER!
More updates on Kay’s progress in the future!
-In-Home Training is FUN!-
I could write a gazillion posts regarding the 14 years i’ve spent as a Personal Trainer. I could write about all kinds of stuff…tons and tons of stories from working in gyms. Now and then, I really should write about some funny memories. I kinda have, but…add this to the list of ideas!
Anyhow, I’ve been working with clients since May of 1995. I started working with clients in their homes in 1999. I was able to make this the focus of my business almost four years ago, and i’ve never regretted it.
Why do I love working with clients in their homes?
First off, I work for myself. I am one of those types who simply doesn’t like being told what to do. I have never been a sheep that follows the herd, therefore, being my own boss allows me to call the shots & take all the risks I want. I love it!
Secondly, i’ve become well-established in a niche that really never seems to be filled. There are tons of gyms here in Baton Rouge, and a ton of trainers. I feel that to the general public, “gym trainers” are one in the same. There’s really no presumed difference, therefore when someone goes to hire a “gym trainer,” they typically choose who they are given. They don’t shop around. The difference between “gym trainers” and myself? Well, there are several, but for the purposes of this point, when a potential client contacts me, I handle everything. There isn’t a “training director” passing along the potential client’s number to me. I make contact from the first second, and I feel this gives me an advantage.
Third, I know that i’m providing top-notch service AND i’m helping my clients make regular exercise possible because I make it convenient! Seriously, it’s not at all uncommon for clients to greet me at the door with their cup of coffee, having woken up 10 minutes before my arrival! If they were going to meet a trainer at a gym, they’d have to tack on 30-60 minutes of “travel time” to their one-hour or half-hour session! When you think about the convenience aspect of having me come to you, it makes all the hassle of going to a gym seem a bit crazy! Here in Baton Rouge, the traffic is horrendous…I should know, because i’m out in it here and there…but fortunately am able to avoid the “rush hour” craziness!
Anyways…as I said before, i’ll be writing about this subject more often. I feel i’m pretty well-equipped to offer my insights regarding the ins & outs of in-home personal training to other trainers, as well as give those of you who exercise at home a few ideas!
Here’s “Sarah’s In-Home Innovation” for today:
*2x thru this circuit took my client roughly 10 minutes!
Warm-Up Around the Pool
What You Need:
- Rectangular pool (or mark off a rectangle with cones; just make sure there’s room to move!)
- Your body!
What You Do:
- Jog down length of pool
- Side Lunge/Shift/Skip across end of pool, facing water
- Jog length of other side
- Side Lunge/Shift/Skip to come back to start, facing away from water
- Walking Lunges length of pool
- Lateral Shuffle across end of pool (facing water), go across & back, then across
- Walking Lunges length of other side
- Lateral Shuffle across, back, across, returning to start
- A Skip length of pool
- Lateral Sumo Squat across end of pool
- A Skip length of other side
- Lateral Sumo Squat back to start
-Gettin’ Creative with In-Home Workouts!-
I love monkey training!
Hey y’all!
Well, it’s almost Vegas time! My brain must already be on vacation! I realized, when I woke up at 6:24AM this morning, that I had set the alarm on my iPhone last night for 5:45PM…NOT AM! I jumped out of bed, got a hold of my 6:30 client, and made it to the lakes to train her at 6:45! She just started back this week, and we are doing half-hour sessions. She was warmed-up and ready to go! Thanks, Ashley, for being flexible! I ran the lakes with another one of my rockstars at 7:15. Four miles in 44:36 (walked for the first 5 min) wasn’t too shabby, huh Lisa? I hadn’t run the lakes since August, and she never runs outside!
Anyhow, another major upcoming Vegas vacation-induced blonde moment was made evident when I checked my emails after getting in my car. I completely stood-up one of my newfangled rockstars, Kay, who I was supposed to have at 7:30!!! OMG! I have a few clients out of town, and she didn’t train Tuesday, so I brain-farted and lumped her in the “out of town” group. Fortunately, she’s in love with working out now, and worked out anyway! Oh, and she didn’t fire me!
As most of y’all already know, I am not a “big box” gym trainer. I am my own entity! My clients don’t come to me, I go to them (most of the time)! I help make working out more convenient for them, and it works! Back in February, I became “published” – I wrote an article for Trainer Nation. My article, “The In-Home Trainer’s Toolbox,” focused on “thinking outside the box” (there I go again) when working with clients period, but more specifically, in-home clients.
What I LOVE about working with clients in their homes & outdoors, is the fact that I must get creative and incorporate their surroundings into their workouts! It’s funny, because i’m often asked “what can you do at home without any machines?” I try not to laugh when people ask me that! My response is typically something like “all those machines did for me was take up room in the gym…but they did make good anchors for my JC bands!”
Kidding, I really don’t say that, but i’m thinking it! What I usually say is “you can get a great workout with just your bodyweight. You don’t need a ton of room, you don’t need fancy-schmancy machines, and you don’t need a gym to get it done!”
A few weeks ago, I concocted a fun little warm-up sequence for Kay, my rockstar mentioned above. She’s awesome about working out prior to my arrival (she does half hour sessions), so I was asking her what she’d been doing. It sounded like a snooze-fest to me, and I definitely don’t want her getting bored, so we agreed she needed more “spice” in her warm-up life! Also, I wanted to get her moving more. What I did was basically take the stretches/drills she already was doing and threw in some “bursts.” She has a 2-story house, and the living area where she works out has a few steps leading down to it.
Here’s how it goes:
- Stretch calves on step – 20 sec ea x 1-2
- Stickups against wall x 10
- Elliptical 5 min
- Standing Quad stretch – 20 sec ea x 1-2
- Modified Cossack stretch with hands on stool (shift to side, hold 2 sec, shift to other side, etc) x 5ea
- Dowel Orbits x 10ea
- Miniband Lateral Walk down hall to stairs
- Single-leg hamstring stretch (old-school reach to foot with heel up on step) – 20 sec ea x 1-2
- Up & down stair hustle x 2
- Miniband Lateral Walk – other way back to living room
- 1/2 Kneeling Dowel 3D Hip stretch – x 5ea (3 planes)
Update!
I just talked to Kay, and here’s what she said in regards to the warm-up!:
“It IS working. I have changed up the ankle bands so as not to have to put them on then take them off then put them back on with the stair sequence. That took extra time…so I do the bands in the den then I added the peel aways then I jog on in to the stairs and up and into the bedroom and down and back up and down and jog back in to the den. I am good and warmed up.”
See? ROCKSTAR! I’m so lucky to have so many amazingly hard-working POSITIVE clients! LOVE IT!
-Sarah’s Task-Management Strategy Pt. I-
A blank slate...
Tuesday, I got a dry erase board with the aim of using it for Baton Rouge Bootcamp. You know, to list exercises and/or diagram how a certain workout would be set up.
Then it occurred to me…
I should use the dry erase board to increase my productivity and streamline my task-tackling strategy!
I am a fan of “to do” lists. I keep them in my day planner, on various sheets of paper, and on the notepad app on my iPhone.
The beginnings of just writing out all my categories...
Lists. They are great IF you refer back to them and check the tasks off as you complete them. Unfortunately, this seemingly simple process just doesn’t cut the mustard for me. What do I have to do? What I usually do. In true Sarah fashion, I make things more complicated…thus process of systematizing the “to do” list becomes yet another task!
BUT…
once it’s all worked out, I will be able to plug in each day or week’s tasks and goals.
So, right now i’m in the “what will work best?” stage.
Earlier today, I ran to Office Depot (which I adore, lol) and bought dry erase markers…a pack of 18 different colors.
I came home & only had a half hour before I left for a networking lunch. I just started listing all the different categories for my work-related tasks.
Of course, the more I thought about it, each category can have numerous sub-categories, but haven’t gotten that far yet!
This is where i'm at now...
As I was about to leave for the meeting, I thought of a few more categories…as well as the fact that it would be really cool to have THREE dry erase boards…one for “me” stuff, one for “work” stuff, and one for “fun” stuff! Theoretically, I could hang the three boards on a wall, with the “me” board first. Why? Because the most important tasks and goals have to do with ME…NOT work, and NOT play. You see, if you take care of yourself, and not just in the physical sense, the rest is “like butta’!”
The next step will be defining which categories are most important, and putting them in order. Then i’ll figure out the sub-categories for each (if need be), and then create “boxes” on the board (using a different color for each category). Within these boxes, i’ll write daily/weekly/monthly tasks, and check them off as I complete them.
Neurotic?
Somewhat.
Waste of time?
Hell no.
Right now this may seem like a big project, but I truly believe it’s gonna help me be more productive and successful!
One of my clients got tickled at all of this and said something like “gosh, Sarah…you’re completely different from me!” My response was that my mom’s an artist! lol I owe my right-brained thinking to her!
I also want to comment on the fact that personal training is a business. Yes, you can be passionate about it and have a great heart, but you gotta make money. All the passion and caring about people ain’t gonna get you anywhere if you don’t work on your business. I had to learn this the hard way, through lots and lots of lessons…thanks to lots and lots of mistakes. I continued to put myself in this little box that defined me as a Personal Trainer and that’s it. I put limits on myself and my abilities, and by doing so, I put limits on my success. I also held on to a lot of old “beliefs” about myself which weren’t positive. By doing this, I held myself back.
My attitude is COMPLETELY different than it was even a year ago. Craziness! Things just keep getting better and better, and now it’s like anything is possible. I started putting myself out there (via this blog) and meeting people (fitness fanatics as well as other fitness pro’s), and it’s just snowballed from there. I had always said I wanted to write a book, and I always had the problem of starting with an idea and never following through. Know what? I decided to write MTM 1.0 to be part of Rick Karboviak’s “The Big One” virtual race “prize package,” and by making this offer, I was forced to follow through with it. Now, the fact that I emailed out well over 100 copies of it for FREE…we won’t go into that, because I realize now (especially after talking with my business partner, who laughed at me when I told him) that wasn’t the smartest move, business-wise. Oh well!
Hey, if you want to click here and order the book, by all means be my guest! Heck, if you received it for free and feel I deserve something for my generosity, buy a copy! Consider it a donation to the “yes, Sarah has a life” fund! I’m going to Vegas on the 23rd and plan on doing some shopping in addition to seeing Zumanity (and going out, of course)!
Did that work? Do you feel guilty enough now?
Just kidding…about the guilt part…you really can buy a copy…that would rock!
Okay, more soon…gotta finish writing up tonite’s torture for Baton Rouge Bootcamp!
Yours in Health,
Sarah
PS – What do you do to stay organized? Do you have a strategy of your own? Are you interested in learning more about mine as I go along? Leave your comments!
-”I Can’t Brace My Abs!”-
Ask any Trainer – if a client can’t effectively “brace” their abs, it’s not a good thing. Most people catch on to this after a while, however, there may be a few clients here and there who have difficulty with this.
I just wanted to share a few exercise “tweaks” that have helped one of my clients gain consciousness of the “bracing” sensation, thus making every exercise safer and more productive. This particular client has had a harder-than-normal time with abdominal bracing. We are working around a few postural issues which exacerbate this problem, however, I am excited because I feel exercises such as the two below have helped!
The first exercise involves the use of a stability ball when performing dead bugs (supine shoulder flexion with opposite hip/knee extension). All you do is place the ball between the knees and palms in “starting” position (feet off floor, knees @ 90 degrees, arms pointed towards ceiling). Have client press knees and palms against ball. This facilitates a contraction that reflexively stabilizes/braces the torso, along with producing a posterior pelvic tilt! Ta-da!
The second basic exercise “tweak” is to use a resistance band with planks and side planks. Loop the band around your client’s waist, and have client assume a plank position. You’re to their side, providing constant tension, which challenges them to hold the plank position and not give in to the pulling force. Same thing goes for side planks, but you’ll be pulling them forward or backward. Creates positional awareness and client can begin to correlate this with the “bracing” sensation.
On an entirely different subject…we just hit 9,000 hits yesterday! Once again, a BIG thanks! I seem to be saying this more often lately…and I love it!
-”Thinking Outside the Box”: Training the Trainer-
I LOVE HEARING FROM YOU GUYS!!! :)
Earlier today, I received an email from one of my blog readers, who is also studying for her personal training certification. She said:
“How much “should” a fitness trainer train per day, and how many days rest? You can’t tell me that you only work out 30 minutes 3 times a week (e-books for body transformations) and are as fit as you are. As a trainer you don’t just do it to lose a little baby belly or whatever, but you are at a completely different level not to be compared to a little weight loss.”
Here’s my $0.02!:
I have always felt it was weird when trainers don’t train themselves. Case in point, there was a crazy chick that trained clients at the last gym I worked at. From now on, i’ll refer to her as “crazy trainer lady.” She was the most horrible trainer i’ve ever known. Her clients had horrible form, they gossiped with her the entire time, and she led what I called a “3 ring circus” that took over the gym most mornings. She always trained small groups of women, and charged them K-Mart prices. On several occasions, she cornered clients of mine in the locker room and tried to “sell” them on training with her. Her pitch was “you’re paying $60 a session? That’s crazy! I charge only $10!” Nice! Ask any of my clients who trained with me at that gym, and they will probably laugh and tell you how ridiculous it was. - Being on time for appointments (crazy trainer lady was known for standing her clients up and/or calling in with lame excuses)
- Not smoking (yes, there are trainers who smoke), and
- Eating an overall healthy diet (okay, so I was busted one time by a client as I walked through the gym lobby with a Taco Bell bag, but all i’d eaten was a bean burrito…relatively harmless)!
- EXERCISING.
- SMR: Psoas/Quad, Piriformis, IT Band, Gastroc
- Static Stretching: Cross-Legged Low Back/Hip, Supine Piriformis
- Active Stretching: Kneeling Psoas with Dowel Lateral Flexion, Rope Hamstring (straight and bent-knee), Cossack Stretch (Level II)
- Glutes:
- Stability Ball Bridge (back on ball) with Miniband Abduction (band @ lower quads) x 15
- Single-Leg Bridge (with knee pulled in to chest) x 15 ea
- Clamshells (side lying hip abduction) with Miniband x 15 ea
- Miniband Lateral Walk x 15 ea
- Single Leg Anterior Reach with longer Miniband behind knee (pulling forward) x 10 ea
- Integration Sequence: 3-Way Squat Matrix with Contralateral Reach to External Rotation (I did the first set with my JC Predator band, so that there was resistance as I reached towards the knee/foot; I did the second set with a 5 lb dumbbell)
- Staggered Stance (split squat)
- Lateral Squat
- Transverse (rotational) Squat
- KB/Barbell/Bodyweight Sequence: 30 seconds work/30 seconds rest; 8 kilo kettlebell(s) & 15 lb Bodybar
- Overhead Press -8kilo x 30 seconds each side (no rest between; got about 12 reps each)
- 1/2 Snatch x 30 seconds each (no rest between; got about 10 reps each)
- Double Squat x 30 seconds (got 12 reps or so)
- Barbell Get-Up Sit-Up x 30 seconds (got 10 reps)
- Double Kettlebell Dead Clean x 30 seconds (I think I got 10)
- Figure 8 to a Hold x 30 seconds
- Push-Ups x 30 seconds (I got 12)
- Plank with Alternating Hip Extension (hold 5 seconds each) x 40 seconds
So there ya have it. That was my workout today. A lot easier than the one my 2:15 client went through! In addition to the warmup/glute/integration stuff I included in my own workout, I had her using the rope, speed ladder, & running suicides outside! If my clients ever got the chance to train ME…omg…I would DIE!!!!!
-JC Santana’s “Essence of Program Design” Manual-
Ahhh...2nd grade...
I grew up with a father who was (and still is) a Public Library Director. I grew up with a love of reading. I remember how much fun I would have when dad would take us to the library during non-business hours. Big ol’ library, all the lights out…kinda spooky…tons of books…and I got to take home as many as I wanted! Yes, of course I brought them back! So, it makes sense that today, I have a plethora of books. Aside from the “normal” titles, I have a gazillion books and manualst pertaining to exercise. Go figure, right?
I enjoyed John Izzo’s post a couple of weeks ago, “Are You Still Learning?” In this post, he discusses the fact that we trainers must always be looking to expand our horizons. He makes the great point that it is up to us to continue improving, and that too many trainers are afraid to challenge the way they have always done things. The “my way or the highway” way of thinking is most definitely a limiting one. The easiest and most affordable way to go about learning as a Fitness Professional is by reading! There are tons of incredible books and manuals available to trainers these days.
About four years ago, I ordered “The Essence of Program Design” by JC Santana from Perform Better. I can most definitely say that it’s one of my favorites!
Earlier today, a fellow Fitness Professional emailed me, asking for my opinion of this book.
Here’s my $0.02: -”Thinking Outside the Box”: Trainer Success-
For a good while, there really was no direction Personal Trainers were given business-wise. You got your certification and (in some cases) your degree and trained people. You weren’t sure how to go about marketing yourself and/or growing your business.
Then the tide turned and the trend started…the trend of programs and systems being developed and presented to trainers with the goal of improving their businesses. Nowadays, you can’t go two minutes without stumbling across information regarding this…on the Internet, in industry-related publications, and via “regular” mail.
I do see the value in hiring someone who obviously knows what they are doing when it comes to Internet marketing for Personal Trainers. I will most likely be seeking out someone to assist me with this one day, but believe me, i’m gonna be extremely selective. There are also a few Fitness Professionals who don’t have their own “business growth” systems, but I feel I could greatly benefit from consulting with them.
“I am all for people being successful with their businesses. I just see things a bit differently, I guess, and perhaps with time and as I get more involved in the Internet marketing stuff, i’ll realize i’ve been wrong about a lot of things. I’m eternally learning, and eternally exposing my viewpoints, which I admit at times are misguided. That’s why i’m here. I want to be proven wrong when it comes to this stuff! I want to not feel guilty for trying to grow my business and realize that in order to do so, I must bite the bullet and ask for help. Why do I feel guilty at times for trying to make more money? Sounds stupid huh? Well, I feel a lot of it has to do with seeing so many other fitness professionals out there “doing their thing,” and becoming well-known, and to me it’s a bit scary because I don’t wanna sell out. Not saying everyone out there makin’ it big is a sellout. I really do think it’s possible though…to make it big without selling out.
Kudos to those at the top who are entrepreneurially-minded (is that a word?), opportunistic, and can keep reaching higher levels because of their status. You can learn a thing or two from these types. People use other people to get to the top. That’s how the world works. It is VERY hard for me to “rub shoulders” with other fitness professionals to this day because I have always just tried to do things on my own. I HATE asking for help, but I know my reasons to are genuine and that’s why i’m happy to be able to speak my mind here. That speaks volumes because it hasn’t been difficult, and I have gotten to know a few great guys. We are all driven to do bigger and better things, and make more money. We all are trying to “play the game” to a certain degree, I just have an obviously naive perspective on it! 
“
-”Thinking Outside the Box”: Client Files-
Every now and then, i’m going to share my $0.02 on how I “operate” as a Fitness Professional. Since i’ve been an active member of several fitness industry-related forums, i’ve really come to realize, yet again, that not every Personal Trainer does things the same way. Furthermore, there’s no “right way” or “wrong way” to do things (within reason).
With that being said, I have MY “right way” of doing things, which doesn’t always “jive” with the ways other trainers operate. I’ve come to form my own “system” of training over the years, and am still working on it. I will actually always be working on it, because I feel that if one doesn’t continually evolve as a Fitness Professional, they are doomed to failure.
MY “right way” of doing things includes planning for each and every client’s workout, each and every time. I am still perplexed at the fact that not all trainers do this. I have known trainers who wake up and go train their clients without writing up workouts for them. I have always felt that this is irresponsible, but then again, that’s just ME. My main point is this: If you are paying a “Fitness Professional” $70 of your money for an hour of your time, and are wanting to reach a goal, wouldn’t you feel a lot better if you knew they had planned ahead for your workout? I put the term “Fitness Professional” in quotations because I do not feel it is professional for a Personal Trainer to NOT plan ahead. My clients appreciate the fact that I do this! Yes, I realize many of us are able to come up with workouts specific for each of our clients “on the fly,” but in MY world, the simple act of sitting down and putting the plan onto paper is just plain smart. Not doing this makes absolutely no sense to me!
As they say, “if you fail to plan, you plan to fail.”
GOT CLIENTS?
I write up workouts for each and every client…each and every time. Sometimes this may mean using a recent workout and modifying it on that same workout sheet. I use the manila folders with brads at the top like doctors use. Each client has a folder. I have numerous folders for some clients b/c they have been with me so long. I don’t throw some of them away b/c I like to go back and look at past workouts. I make notes each and every time b/c a client may love a new exercise progression, may hate it, something needed to be “tweaked”, something didn’t work quite right, etc. I love my notes b/c without them, all i’d have would be just a gazillion workout writeups. The notes make them REAL and allow me to see how I thought “outside the box” during a session. Also, I make notes referencing a client’s energy level, pain, etc. I have one particular client who has low back issues and if I put together a workout that really seems to alleviate the stiffness, I make a note of this and learn from what I did. Sometimes what I feel might work in my head doesn’t seem to work in real life, and my client files reflect this. I plan for each and every session but the plan is always flexible! 
If you think about it, a client’s file is their “care plan,” and is a lot like that of an MD or a PT. You don’t see doctors walking into an exam room without a client file in their hands! You don’t see PT’s treating patients without referring to their file! When all is said and done, the file serves as that patient’s treatment history. A personal training client’s file is no different. To me, my clients’ files are their stories…their progress…their successes…their “road map” documenting their journey from “point A” to “point B”…the proof is in the file!
Trainers, how do YOU do things? What are your thoughts? Non-trainers, what are your thoughts?
-Trainer Nation Is Here!-
IT'S HERE!
In the words of John Izzo:
“I am John Izzo and I am a fitness professional. Not just a personal trainer…I am a professional. And I have assembled some of the best fitness professionals in the business to help me put together an on-line magazine that features all their chosen specialties and exercise programs. These professionals were chosen by me because they had the day to day experience of training clients and using their program designs to get real results. Some of their stories are about business. These guys are busting their asses making a living training people, so why shouldn’t they educate the reader on how to successfully run a business? In TRAINER NATION, we talk about everything: home training, business start-ups, exercise programs, running, and heck, I have an article in there on glute activation.
I encourage you to get your copy of TRAINER NATION. It is over 50 pages long and boasts some great resources from some very insightful individuals. This FREE electronic magazine is not just for personal trainers, it is for anyone seeking advice and practical programming skills from professionals in the field. Nowadays, it is called “in the trenches”…and these guys and girls have it! I wouldn’t put my name on anything, especially if experience was absent from it. Whether you are a seasoned fitness trainer, instructor, or coach…or dedicated lifter of iron, TRAINER NATION is for you.”
