-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
-Mobility Drills For Triathletes-
Triathletes are quite possibly the most driven and hard-working of any athletes. They are willing to put in the time and work that is demanded by what is considered to be the World’s toughest sport.
A 50-mile ride? No problem.
A little 10-mile run? Piece of cake.
Swim for an hour? Okay.
Work on flexibility, mobility, stability, and tissue quality? Ummmmm…
So, triathletes are as guilty as most people in not putting a priority on the “other stuff”…activities that serve to facilitate improved movement and performance.
Heck, I’m as guilty as everyone else. It’s easy for me to go for a run or ride. It’s actually FUN for me. As fitness professional, I know the importance of the “other stuff,” yet I am prone to skipping it. I have to schedule it in with the rest of my training or else it gets pushed aside. Bogus!
The “other stuff” is just as important as the “real” workouts! In some cases, it may be more important!
Most triathletes would benefit from adding the following three mobility drills to their training arsenal. They can be done as part of a dynamic warm-up prior to swim, bike, and/or run workouts and/or as part of an “off day” workout. Check out my “Cross Training for Runners” post for ideas on how I recommend structuring an “off day” workout.
The first drill is the Spiderman Walk. In the video, you will see that I’ve jazzed-up the basic Spiderman Walk by adding some lateral crawl pushups and inchworms (aka hand walks) to it. This would be considered an advanced option, whereas an in-place Spiderman or the basic Spiderman Walk would be better for those just starting out. Perform 3-5 reps per side.
The second drill is the Squat to Stand. This is an excellent drill for improving hip mobility, and with the addition of shoulder extension and torso rotation, t-spine mobility may benefit as well. Start off with the basic Squat to Stand and progress to the variation I’ve shown. Perform 4-6 reps, making sure that you push knees outward in the bottom position and sit back on the heels.
The third and final drill is the Quadruped T-Spine Extension & Rotation. Make sure to sit back on your heels with knees set wider than hip-width to ensure that the movement comes from the thoracic spine and not the lumbar. Perform 8 reps per side.
Quadruped T-Spine Extension & Rotation
Until next time, train SMART!
Sarah
-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!
-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!
-Posture Pick-Me-Ups!-
Hey everyone!
Hope y’all are having a great week and staying COOL! It’s super-hot down here in Baton Rouge! I can’t wait for October to get here!
I wanted to take a few minutes to share a few “posture pick-me-ups” with you!
A great number of my clients and boot campers have jobs where they sit at a desk all day. Add to this the fact that many of us spend a great amount of time driving, watching TV, etc. and you can most definitely agree that this isn’t a good thing. Our posture suffers as a result, but there are ways in which we can counteract the daily “slump!”
When I work with clients, I always include mobility and activation exercises at the beginning of their workouts. I also like to sprinkle a few in as we go, and many exercises are what I call “big bang” exercises – they not only strengthen the body, but improve mobility and overall “harmony” between muscle groups.
The seated position wreaks havoc on our bodies. We tend to slump forward instead of sitting upright with shoulders pulled back. Our pecs and anterior delts become tight, while the opposing muscles of the upper back and neck become lengthened and weak. The weight of the human head itself contributes to this…and I know mine has gotta weigh at least 15 pounds, considering I’m such a genius… J
The spine is designed to do its job effortlessly, but when we impose repetitive movements and poor posture on it, it becomes less than happy. The spinal curves balance each other out, and when one has become irregular, the rest of the spine must adapt.
We fitness professionals in the know routinely focus on our clients’ body position in relation to the cervical, thoracic, and lumbar spine. I am forever cueing clients with “keep your chin tucked,” “shoulders back and down,” and “keep core braced and glutes tight.” Go ahead and do the opposite of these – you will most definitely feel the strain placed on your frame!
So, what “posture pick-me-up” drills do I love these days? Here are a few…you desk jockeys give ‘em a try and don’t forget to let me know what you think! Leave your comments below!
Side-Lying Chest Opener:
Side-Lying Chest Opener Variation - Starting Position
Side-Lying Chest Opener Variation - End Position (hold for a count of 2 as you exhale)
Kneeling T-Spine Extension & Rotation:
Kneeling T-Spine Extension & Rotation - Starting position - inhale
Kneeling T-Spine Extension & Rotation – End position – exhale & hold for a count of 2
Squat to Stand:
Squat to Stand - Starting position
Squat to Stand - End position (basic) - hold for a count of 2 as you exhale and push knees out
Squat to Stand - End position (advanced) -after assuming basic end position, reach overhead and turn to look at hand. Do this for each side, then return to starting position.
Spiderman Walk:
Spiderman Walk - take a step forward to assume this position!
Spiderman Walk - End position - feels GOOD!
I’s, Y’s, and T’s:
I's - keeping thumbs up, "shrug" shoulders, gliding shoulder blades towards ears, then back down, keeping shoulders pulled back
Y's - End position - hold for 2 and exhale, then lower arms down
T's - keeping shoulders pulled back and down, raise to form a "T," exhale and hold for a count of two, then lower arms towards ground.
-A Work in Progress!-
Two years ago at this time, I was working out for at least an hour 5-6 days a week in preparation for my first triathlon.
Today, I sit here contemplating the fact that I will be finishing physical therapy next week, and haven’t gone for a run, ride, or a swim in three months. The extent of my physical activity (aside from my job) has been physical therapy twice a week.
Yep, things are WAY different.
Three months of basically a sedentary lifestyle in comparison to my “normal” way of doing things.
What has happened during this time?
Well, in addition to rehabbing my injury, I have had extra time to simply mellow out
Without the pressure to stick with my own exercise program, life has been quite simply, really.
To be honest, initially I thought I would freak out because of all of this. I mean, before this time, I believe the longest I’d ever gone without working out was something like 2-3 weeks. Have I freaked out? No. I have done the opposite. I have stopped and smelled the roses. I have worked on other aspects of my life that needed some attention. Working out has always been a major factor for me, and without it, I’ve been able to reflect on my life and myself. I have had more time to spend with loved ones. I have taken a few road trips. I have learned to be lazy! I have learned to be quite proficient at taking naps!
Have I gained weight, you ask?
The opposite.
Hate me all you want, as an athlete, I’ve been accustomed to intense workouts and I’ve always had a great metabolism. Take away the workouts and my body loses muscle. I am not an overeater, nor am I the type to eat when I’m stressed. I’m the opposite. I tend to not eat enough when I’m stressed. What I’ve noticed over the past year or so is that my appetite has fallen by the wayside. You would think with all the exercising that I normally do, I’d be ravenous 24/7. Not the case. I eat when I’m hungry and eat a variety of foods, but I don’t deprive myself nor do I eat until I’m sick.
I am fortunate to be self-employed and have a schedule that is flexible! I have to admit, when things were at their worst a couple of months ago, and all I wanted to do was cry and be alone, the fact that I had to go be a positive influence on my clients kept me going! So did the fact that I am surrounded by loving friends, family, and yes, clients! Everyone has been so supportive and concerned. There was a point where I was not a very happy camper, and not having the ability to go for a run or a ride meant that I had to FEEL everything (instead of run away from it with exercise). Don’t get me wrong, I’m at a MUCH better place in my life than I was back when I was dealing with anorexia and exercise bulimia. Exercise, however, has always been a stress-reliever for me, and at times I realize that it may be best to deal with things in a different way. Writing is a prime example, and I am trying to get back to regular blogging.
8/2/2011 - 6PM & the heat index had dropped just a bit from 112!!!! We know how to cool off!
So, how do I feel about my left leg these days? Well, my anterior tibialis is still weaker than the right. I still cannot dorsiflex with the same ROM as my right, although it’s improved. My core and glute strength is much better. I feel that when I start back with my own workouts, I’ll be better able to handle them because of this. Obviously my endurance is gonna pretty much suck, but that’s to be expected. I am a bit nervous about my left leg never being “normal,” however. I can’t lie. Until the nerve is “happy” and unobstructed, I’ll keep noticing things aren’t completely right. In theory, once the disc fragment has been absorbed by my body, that nerve should act normal! I have seriously been waiting for that day to come. What if it never does? I guess that’s when the “next steps” are taken (according to my doctor).
Anyhow, I hope all is well with you and your own training! Never ever take your health or physical capabilities for granted. I know my herniated disc(s) and subsequent issues by no means compare to the challenges some others face, but they have definitely opened my eyes. I am thankful to have lived 35 active years, and plan on living way more than that! This is just a minor detour. I am never gonna stop!
Yours in Health,
Sarah
-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!
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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. |
-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
-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)
-Boot Camp Workouts have ROCKED this Week!-
Yes, he sat there and posed!
This has been another great week for Rippel Effect Fitness! I am in the process of streamlining my approach to the workouts, and the result will be a more efficient, effective usage of our time! I have been creating programs for my clients and boot camps for almost 16 years now. Needless to say, I have written up an astronomical number of workouts in this time frame. Some are complete garbage, some are so-so, and some are magic! I am taking the best boot camp ones and tweaking them based on what happened when I “tested” them out during the actual workouts. Each 4-week session of boot camp is going to have a structure and “lesson plan.” There will be constant progression and modifications within the workouts, but there will be similarities in format from week to week within the session. The end result will be a polished take on my “never the same workout twice” mentality!
You see, it’s not that difficult to write out workouts. Pretty much anyone can do it. What makes the difference is being able to see your work come to life, and to be able to adjust things based on what actually happened during the workout. This is why I do not have respect for “fitness professionals” who have very little face-to-face experience with clients. How in the heck can you know what works best and what doesn’t if you have never put the plan into action? So, keep that in the mind the next time you come across the latest workout program someone is hawking on the Internet. Most likely it’s a “cookie cutter” program they jotted down on scrap paper from someone else’s ideas while playing on Facebook.
There seem to be a plethora of boot camp programs that basically consist of a mish-mash of exercises thrown together with complete disregard to progression. I am constantly checking out what other boot camps are doing, and to be honest, I am appalled at the lack of thought behind the workouts. Many times, boot camp instructors seem to show up and throw the workout together on the spot without planning anything out in advance. My BS meter is set off by anyone who doesn’t seem to think this lack of planning is a problem. I have had several trainers/boot camp instructors tell me that this is how they do it, and I was shocked that they were able to admit that without any sense of shame. I find it disturbing!
Bottom line: if you run boot camps and are not planning things out in advance, your clients are NOT going to get the results they seek, and you are just one of the multitude of average trainers doing what most people are doing. Eventually, this will catch up with you. Please do yourself and your clients a favor and reevaluate why you’re leading boot camps in the first place…and stop doing what you’re doing!
One of the biggest allies I have in making my boot camp workouts run smoothly is Workout Muse. Why? Because even though I am pretty fierce when using a Gymboss timer, Workout Muse doesn’t allow for any potential “snags.” You press play and don’t have to worry about the intervals. This means less “lag” time in between rounds (ie: someone starts talking about the latest episode of “The Bachelor” or something, and before you know it you’ve lost three minutes). I feel that it’s been extremely useful with my indoor workouts during the winter. We have capitalized on circuit-style workouts because we are indoors. Once we are back outside, we will be doing more running, games, traveling circuits, and AMRAP (as many rounds as possible) workouts involving our surroundings. I will still be using Workout Muse when we’re back out at the park!
So…here’s the “fun” we have had this week!
MONDAY
Warm-Up: 50/10 circuit
- Squat to Stand variation
- Split Squat or Sagittal Lunge
- Lateral Squat or Lateral Lunge
- 2-Leg or Single-Leg Deadlift variation
- Hi Plank or Pushup to Down Dog
3-Minute Continuous Rounds - 45s per exercise, with no rest in between exercises; AM boot camp group did a 1 min jog after completion of each 3-minute round, and PM group did the 1 min Mini-Finishers as shown below.
Circuit I:
- Staggered Squat + Alternating Floor Reach (BW or DBs)
- Woodchops
- Staggered Squat + Alt Floor Reach (other side)
- DB “X” Chop
- 1-Minute Mini-Finisher = 30s Jacks/30s Step Jacks (or 1 min jacks)
Circuit II:
- Reverse Lunge to Kick (BW or DBs)
- DB Squat/Curl/Press
- Reverse Lunge to Kick
- DB Punches 30s/DB Uppercuts 30s
- 1-Minute Mini-Finisher = 30s Burpees/30s High Plank to Down Dog
Circuit III:
- Lateral Lunge with “Loop dee Loop” Arm Movement (DB)
- Single-Leg DB Touchdown (or BW for easier; add OH press to make harder)
- Alt Lunge + DB Rotation
- Single-Leg DB Touchdown
- 1-Minute Mini-Finisher = 30s Skipping/30s Jogging
Circuit IV:
- Plank variation – Static/Swivel/Alt Abduction
- Side Plank variation – Static/Rotation (can switch sides @ halfway or stay on same side for time)
- Plank
- Side Plank
Circuit V:
- Feet-Up X-Body Toe Reach
- Bicycles
- Feet-Up X-Body Toe Reach
- Muffin Tops
TUESDAY
Warm-Up: 50/10 circuit (as above)
Slow Negatives & Explosive Power Tri-Sets – 30s for first exercise, done with a 3/1/explode tempo, followed by 30s active rest, and then 15s of a power exercise; 30s rest after completing a tri-set & then move on to the next; 30s rest after a full round; 3 rounds = 20 min
- Strength = BW Squat (hands at sternum/hands behind head/arms overhead)
- Active Rest = Cross Crawl
- Power = Speed Squat/Drop Squat/Jump Squat
- Strength = Push-Up (hands on DBs; on knees/elevated hands/floor)
- Active Rest = Jacks
- Power = Burpees
- Strength = Hip-Hinge (hands at sternum/hands behind head/arms overhead)
- Active Rest = Frankenstein
- Power = Skaters (lateral step/Skaters/faster &/or wider)
- Plank variation: Static/Diving/Walkup
- Cobra Stretch
- Plank Jacks: Alternating/Fast
- Reverse Crunches: Unilateral/Bilateral
- Low Back Stretch
- Straight-Leg “Raise the Roof” Thrusts
- Bridge: 2-Leg Static or Dynamic/Marching/Single-Leg Static or Dynamic
- Hip Stretch
- Bicycles: Feet Down/Feet Up
WEDNESDAY
Warm-Up: Dynamic (High Knee Walk, Walking Quad, Frankenstein, Side Lunge Shift & Skip, Spiderman + Rotation, Inchworms)
1:30 Rounds with Continuous 15s Intervals – 1:30 at each of four stations, alternating between exercises for 15s ea; 1 min rest after completion of a station, then rotate to the next; complete two rounds for 20 minutes, then perform two more rounds of the modified circuit for a butt-kicking 40-minute calorie-crunching workout!
CIRCUIT I:
- Superband March or Jog/Alternating Lunges
- Rope Alternating Waves/Assisted Squats
- Medicine Ball Woodchops/Slams
- Kettlebell Goblet Squat/Swings (2A or 1A)
- Superband Lateral Lunge/March or Jog
- Rope Double Waves/In & Out Waves
- Medicine Ball Pivot Rotations/Bent-Over Slams
- Kettlebell 1A Row/Sumo Deadlift
THURSDAY
Warm-Up: Dynamic (same as yesterday)
3-Minute Continuous Rounds - 30s per exercise, with no rest in between exercises; 1 min rest after completion of each 3-minute round; jog a lap during rest break & grab a sip of water; each round was done twice.
CIRCUIT I:
- Burpee variation: no jump/jump/pushup
- Log Roll variation: from forearms/from hands/pushup
- Overhead Reverse Lunge
- Mountain Climber variation: slow/fast
- Pushup variation: knees/regular
- Lateral Lunge variation: lateral squat/lateral lunge
- DB Burpee
- Renegade Row variation: 1A/Alt Arm/Pushup
- Squat, Curl, & Press
- Plank variation: Static/Swivel/Walkup
- Side Plank variation: Static/Rotation
- Side Plank
- Bridge variation: Static/Dynamic/Marching/Single-Leg
- DB Single-Leg V-Sit (switch at halfway)
- Straight-Leg “Raise the Roof” Thrusts
-Boot Camp Workout of the Week!-
Yesterday was a lot of fun!
Okay, so as I’ve said before, my definition of “fun” may not be the typical one!
Here’s what my RIPPEL EFFECT INDOOR FITNESS boot camp groups did yesterday!
Dynamic Warm-Up: 5 min
- High Knee Walk
- Frankenstein
- Walking Quad Stretch
- Overhead Walking Lunge
- Side Lunge Shift & Skip
- Walking Spiderman with Rotation & Arm Reach
- Quadruped T-Spine Rotation – 20s per side
- Quadruped Hip Circles – 20s per side
- Marching Bridges – 1 min
- Bent-Over Single-Arm “L” in “waiter’s bow” position – 20s per side (which I picked up from Nick Tumminello via recent video included in my BodyByBoyleOnline.com membership…awesome resource, by the way!)
- “Hinge”: Kettlebell: Sumo / 2A Swing / 1A Swing (switch at halfway)
- Side Plank Variation: Static / Up Down / Rotation / Abduction (these variations were used for any side plank station; switch sides at halfway)
- “Push”: Medicine Ball: High Plank Transfer / High Plank on Ball / Transfer Pushup / MB Burpee / Pushup on Ball
- Plank Variation: Static / Up Down / Swivel / Abduction
- “Squat”: Slider: BW Split Squat / Slider Reverse Lunge / add DBs / Slider Reverse Lunge to OH Press
- Side Plank Variation
- “Pull”: Suspended Row: Wide Feet / Close Feet / 1-Leg (we used the USA by BodyweightCulture.com and the Jungle Gym by Lifeline; another option is the very-popular TRX)
- Plank Variation
- “Cardio”: Ropes: Alt Wave Wide Feet / Close Feet / Staggered Stance / Stepback
- Side Plank Variation
This workout kicked booty! I always take time to plan out my workouts in advance, and this one was no exception! I wanted to include some sort of “active rest” stations in between the “equipment-based” stations, and sticking with planks and side planks seemed like a good idea! I have already heard “my abs are so sore today” from several people! Nothing beats good ol’ basics! Give it a shot and let me know what you think by leaving your comments!
I wanna take a second and risk sounding like an infomercial. I LOVE WORKOUT MUSE! I am really in love with the new iWorkout Muse PRO app for the iPhone. It’s become like gold to me! I still use my trusty Gymboss timer, but iWorkout Muse PRO has really made things run smoother for my boot camp workouts. Overall I feel like it’s an awesomely-powerful tool for boot camp fitness pros! It allows me to take the focus off of worrying what time it is, and stay “in the mix,” keeping my boot campers pumped-up and moving! One of them has even given a name to the “crank it!” voice – “Sven Karlsson!” LOL!
Yes, we ALWAYS have a blast at boot camp!
By the way, the next women’s-only boot camp session begins MONDAY JAN 31! Register now by sending me an email at fitprosarah@gmail.com. We are indoors for this next session, so no worries about freezin’ your fanny!
-Excuses, Excuses, Excuses!-
My current training week!
As I sit here typing this post, it’s raining outside. It’s been dreary and drizzly all day…you know, one of those days where you can never tell when it’s going to rain.
On tap for me today was a 1-hour run. I worked out with my AM boot camp group (which ended up being a killer workout, by the way, despite how simple it appeared), but that was a “bonus.” I’m training for a half marathon as well as starting my plan for the 2011 triathlon season, so I obviously cannot neglect my swim/bike/run workouts!
With the weather being iffy, I was pretty much certain that the dreadmill was in store for me today. Ugh. The thought of running on that thing makes my stomach turn. As I was wrapping up my post-lunch emails, I thought to myself, “I’d better just get out there and do it before it rains again!”
And that’s what I did.
I went out and had an awesome little 7-mile run. Time of 1:01:15. Even better was the fact that it started drizzling just when I got finished! How’s that for good karma?
Excuses, schmuses!
I could have used excuse #693, (aka the “rain” excuse), and had a boring run on the dreadmill or even worse, completely thrown in the towel and not gone for a run at all.
I’m proud to not be part of the 80% of the population that makes excuses right and left. That’s not the way I choose to roll. I’ll leave the excuse-making to those who wish to sit around being miserable and not taking responsibility for their lives.
This man was definitely not an excuse-maker!
As the late Jack LaLanne said:
“Too many people make excuses like I am too old, or I don’t have the time, or it costs money. Then when they get sick they go to the doctor and want a shot in the backside to make them healthy.”
I would like to take a second and brag about one of my boot campers! Check out the post I wrote earlier this month about my latest boot camp session and everyone’s goals by clicking here.
This specific rockstar set her short-term goals as: Drop a pants size; Improve energy & feel better; Pay attention to what I eat. She set her long-term goals as: Lose 40 lbs; Wear cute sundresses on honeymoon! I am happy to say that just this afternoon, she emailed me to update me on her progress. She has lost the 10 pounds that she gained in between her wedding and the holidays (having taken a break from boot camp during this time). She is using her Lose It app every day no matter what, started ballet and tap on Sunday afternoons, and feels better!!!!!!!!!!!!!!!! Yes, she included all of those exclamation points! What awesome progress in not even a month! SO PROUD of her! I could sit here and brag about many other clients, but that would take all day! Look for updates regarding everyone’s progress in an upcoming blog post!
So…are you just gonna sit there and make an excuse, or are you gonna take action?
-RIPPEL EFFECT FITNESS GOALS!-
GOALS board...minus 6 peeps!
- SK: ST = Run 5k; Bike 20 mi / LT = Little Voo Du (2 mi run/10 mi bike/2 mi run); Crescent City Classic 10k
- CP: ST = Lose 7 lbs, tone up, and cut out sugar / LT = Run a marathon!
- AS: ST = stop eating so much sugar / LT = lose 20 lbs
- RM: ST = Wear wedding ring / LT = Lose 25 lbs
- HP.: ST = Gain muscle / LT = Run a mile in under 6 min!
- AF: ST = Drop a pants size; Improve energy & feel better; Pay attention to what I eat / LT = Lose 40 lbs; Wear cute sundresses on honeymoon!
- DM: ST = Get enough sleep every night / LT = Lose 20 lbs & keep it off
- NL: ST = Lose 5 lbs; Be healthier / LT = Run a 5k in under 30 min
- WF: ST = Lose 5 lbs by Jan 27; drink more water
- KP: ST = Lose 5 lbs; drink more water / LT = Lose 50 lbs; Run a 5k
- SR: ST = Eat more & eat better food; Little Rock Half Marathon March 6 / LT = Oil Man Texas Half Ironman Nov 6
- CG: ST = Lose 10 lbs / LT = Lose 20 lbs
- PB: ST = Boot camp at least 2x/week / LT = Change attitude
- AF: ST = Drink more water; Eat 5x/day; Lose 8 lbs; Eat better foods / LT = Healthier diet/lifestyle; Reduce back & knee pain; Lose 65 lbs
- ND: ST = Work out daily; No cheese & bread / LT = Lose 25 lbs
- JM: ST = Size 10 / LT = Train for Crescent City Classic
- WA: ST = Lose 1 lb/week / LT = Develop a workout plan I will stick to through the year.
- JD: ST = Boot camp 4x/week & work out 1x on weekend / LT = Lose 20 lbs by April
- WL: ST = Lose 5 lbs by Feb. 1; Cook clean at least 3x/wk; 10k race Feb. 5 / LT = Consistently run an average of at least 20 mi/wk; Sprint tri (Yikes!)
- GD: ST = Complete boot camp; No soft drinks / LT = Work out 5x/wk; Lose 20 lbs
- HS: ST = Run 2.6 mi nonstop; Lose 5 lbs / LT = Half marathon in less than 3 hours Sept 2011
- AS: ST = Lose 8 lbs by Jan 27 / LT = Train for at least a 5k; Be a “running buddy” for the Girls on the Run 5k
- MB: ST = Boot camp 4x/wk; Jog neighborhood (no walking) / LT = Lose 37 lbs
- MK: ST = To not feel so fatigued; Lose 6 lbs / LT = Maintain weight loss; Tone, tone, tone!!!
- MM: ST = No Dr. Pepper; Less coffee; Lose 5 lbs / LT = Go down 2-3 pants sizes; Feel great about the way I look!
- JW: ST = No Dr. Pepper; Eat healthy every day / LT = Lose 30 lbs and feel confident!
-This Is How I Do It Pt. II!-
Before I begin, let me announce that the current session of Rippel Effect Indoor Fitness is rockin’! We are SO thankful to be indoors right now, as it was 29 degrees this morning! If you are interested in seeing what we’re all about, drop me a line at fitprosarah@gmail.com and you can come check out a class!
This blog post is the first of two that I am posting today. I know, another double whammy! I wanted to share two workouts with y’all so you can have more insight into how I do things, and hopefully give you some ideas to use on your own!
So, without further ado, here goes the first post of the day!
As a follow-up to my last post, “This Is How I Do It,” I wanted to provide a detailed description of the 14-station mega-circuit that I go through in the video shown below.
As explained in the initial post, I had to veer from the workout I had mapped out because we had to work out in a different room that evening. This meant no battling ropes and a lot less floor space, but we still managed to rock it with 14 people!
Below is my outline of the circuit showing the various progressions for each exercise. Also included is my rationale for choosing each exercise.
Sidenote: I feel that way too many trainers simply throw exercises together and don’t put much thought into their clients’ workouts. There should ALWAYS be a reason behind each and every exercise. If you are simply having people do exercises just to do them, or because you just wanna wear them out & make them sore, you’re not only wasting their time, you’re risking their safety and ultimately your reputation. Clients should not be afraid to speak up and ask their trainer why they are having them perform a certain exercise! Go ahead, I dare ya to ask your trainer! Some of you may be shocked to find out that they do not have an answer. 
Sad, but true!
Thursday 1/6/2011 14-Station Mega-Circuit Workout:
- Dynamic Warm-Up
- Mega-Circuit: 30/20 interval; 2 rounds
- Kettlebell: Level 1 = Sumo Deadlift; Level 2 = 2A Swing; Level 3 = 1A Swing
- The Sumo Deadlift is an excellent precursor to the Kettlebell swing. Both movements effectively engage the posterior chain (in layperson’s speak, they really work your butt, lol). The Sumo Deadlift, when done properly, can be an awesome exercise to teach someone to sit back and “drive up” through the heels, utilizing the powerful hip musculature.
- Lateral Squat: Level 1 = Bodyweight; Level 2 = DB; Level 3 = DB Arms-Extended Front Hold
- The Lateral Squat is a great hip mobility movement. It is one of those excellent “bang for your buck” exercises, as it also obviously works the legs & hips. Make sure that feet face straight ahead and heels stay on the ground. You should feel a stretch in the adductors (inner thighs) and a good burn in the hip/glute of the working leg.
- Medicine Ball: Level 1 = Woodchop; Level 2 = Slam; Level 3 = L/R Slam
- The Woodchop is a total-body movement and can be considered a “standing core exercise.” It’s also very good for shoulder mobility. An advanced variation would be to come up on the toes with each rep, encouraging “triple extension” (ankles, knees, and hips), which is a very important action of the lower extremity. The Slam is a progression on the Woodchop. It is a ballistic movement that requires coordination and emphasizes power production. A non-bounce ball may also be used, which changes things up a bit in that the exerciser must squat down to retrieve the ball from the floor after each rep.
- BOSU: Level 1 = Hi Plank Hold; Level 2 = Hi Plank L/R Tilt; Level 3 = Pushup; Level 4 = L/R Tilt Pushup
- The BOSU Pushup progression begins with a Hi Plank Hold. This is an excellent progression that builds on the basic Hi Plank and adds the stimulus of instability. This position can be further challenged by the addition of a L/R Tilt, where the goal is to keep the body as still as possible while manipulating the arms. You really must “lock down” the entire body, especially the core/glutes, in order to perform this movement effectively. The scapular stabilizers are doing a ton of work! The BOSU Pushup is more than just a pushup! I am a big fan of the pushup anyway, but performing pushups on the BOSU introduces more of a core stimulus as well as excellent stimulus for the scapular stabilizers.
- Single-Leg Contra-Lateral Anterior Reach (L): Level 1 = Knee Depth; Level 2 = Cone Depth; Level 3 = Floor Depth
- Single-Leg Contra-Lateral Anterior Reach (R): as above
- The Single-Leg Reach progression is a very simple series, yet a very effective & challenging one with numerous options for “tweaking.” Balance work is important for everyone! It is especially important for runners, as running is a single-leg activity! For this workout, we stuck with bodyweight and utilized depth as a way of introducing more of a challenge. It is very important that when standing on one leg, the foot is pointed straight ahead and the knee is never allowed to lock out.
- DB Punches: Level 1 = Slow; Level 2 = Medium; Level 3 = Fast
- Dumbbell Punches may look kinda goofy, but they are an excellent way to train the core in a standing position. They also get your heart rate up and encourage the “cross-body connection” that I have spoken of in earlier posts.
- Split Squat (L): Level 1 = Bodyweight; Level 2 = Arms Overhead; Level 3 = DB Overhead Hold
- Split Squat (R): as above
- The Split Squat is not only a great leg/hip movement, but an excellent way to stretch the anterior hip of the non-working leg. It is also the one and only way to introduce a beginning exerciser to the wonderful world of lunges! The Split Squat challenges balance as well. Manipulating the arms by putting them in an overhead position engages the core, and the addition of a weight to this position further enhances this effect.
- Mountain Climbers: Level 1 = Basic; Level 2 = Slider Single-Leg; Level 3 = Slider Alt-Leg; Level 4 = Slider Bilateral
- I love Mountain Climbers for several reasons, but especially because they combine a locomotive movement with upper body stabilization. The core is challenged, there are numerous progressions & variations, and ultimately one could perform a contra-lateral slider movement such as “Floor Scrubbers” (click the link to see my YouTube vid)!
- Kettlebell 1A Row (L): Level 1 = Staggered-Stance Contra-Lateral Supported; Level 2 = Unsupported
- Kettlebell 1A Row (R): as above
- There tends to be a predominance of “pushing” movements, especially in boot camp-style workouts, therefore it is very important to emphasize “pulling.” The Kettlebell 1-Arm Row is a basic exercise, but there are several ways in which one could introduce more of a challenge. The easiest is by decreasing the support of the torso by not allowing the non-working arm to rest against the forward leg. An even more difficult variation would be to perform a 1-Arm/1-Leg Row.
- Jump Rope: Level 1 = “Fake”; Level 2 = Basic Jump Rope; Level 3 = “Sprint” Jump Rope
- Nothing like the good ol’ Jump Rope! This is one of my favorite pieces of equipment – it’s cheap, effective, and a challenge! Wanna know why you don’t see many people jumping rope in the gym? It’s HARD! Once you get the coordination down, you can rock & roll with variations, all the while keeping the heart pumping and improving your overall fitness.
- Slider Leg Curl: Level 1 = Eccentric; Level 2 = Full Range
- The Slider Leg Curl is an awesome movement that is somewhat similar to Stability Ball Leg Curls (click the link and see my YouTube vid). Yes, it’s a supine movement and could be considered non-functional for that reason alone, but it’s too good not to perform! You must fully engage the core/glutes in order to perform this exercise. Oh, and it burns soooooo good!
3. Floor Work & Stretching
So there ya have it, last Thursday’s workout & my rationale for all of the exercises. Give it a try and let me know what you think by leaving your comments below!
-Sara Kelley: Awesome Client, Friend, & Photographer!-
I wanted to share a recent blog post with you by my client & friend Sara Kelley.
I call Sara “No-H” because her name is spelled without an “h” at the end. We are bonded by the same name (with different spellings) as well as in many other ways.
Sara is an inspiration! She has one of the most incredible, upbeat attitudes and there was NEVER a day where we worked out that she didn’t have a constant smile on her face. She was always encouraging to others in the group, and her encouragement continues as she inspires others to take up exercise as a daily habit.
Not too long ago, she bought a road bike and just the other day acquired a pair of clipless pedals and shoes, so now it’s ON! We will be going for our first ride together very soon! I am so excited!
I am proud to have Sara in my life. She is one of those people who just make you feel good by bein’ next to them. I wish everyone had a little “No-H” in their life!
-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!
-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.
RIPPEL EFFECT FITNESS:
Start with a small “Rippel” & get ready to make waves!
-Something More of Us Should Do-
We humans are basically selfish creatures. Everything we do is pretty much centered around survival and pleasure. We are also pretty egotistical…I mean, when you think about it, if we weren’t to some degree, we would be worthless. A person without a sense of self is a pretty sad human being. A person with an overly-inflated sense of self on the other hand, is someone who runs the high risk of ending up empty inside & all alone.
With this being said, we DO need to succeed in work and life. This is a given. But it kinda scares me to think that most people view success as a pile of dollar signs, a sweet house, expensive car, and a closet full of Manolos. Yeah, these things are great, but really? If that’s how you define success, there’s a lot you have to learn. Success is so much more than the material things we greedy humans strive to accumulate day in and day out.
Success has nothing to do with money.
Success has EVERYTHING to do with utilizing one’s time in a manner that fulfills their true purpose.
I’m not just talking about paid time. I’m talking about all those extra hours in the day where we are presented with opportunities to further enrich our purpose.
If you want me to be perfectly honest (and I’ve said this not too long ago in reference to my experience with Girls on the Run), I get so much more out of the time I spend GIVING of myself to my clients, friends, and pretty much complete strangers. I am fortunate to be in a position where I can utilize my talents to help other people improve their lives. Yes, it’s awesome that I get paid for it, but it’s also even better that I can contribute something positive at virtually any given moment of any given day.
Here are two videos one of the girls shot the week before Thanksgiving when I brought Biskit to work out with the group! They loved him, of course!
Let’s talk about Facebook & Twitter. I have made tons of friends via these sites and have been able to offer my help in answering fitness-related questions to numerous people. I do admit that I have an overflowing inbox and it takes me roughly a week to get back to people, BUT…I do get back to people! I don’t expect anything from this. I feel lots of people use Facebook and Twitter to try and “gain” friends so that they will purchase their products/services. This is fine and dandy, but if it’s done in an obviously-lame fake way, I have no respect for whoever is doing it. I am “friends” with tons of fitness professionals, and it’s really great to be able to “talk shop” and bounce ideas off one another…but I go through these periods where I think “why in the heck am I friends with all of these people who I never talk to?” It’s as if people just want to accumulate, accumulate, accumulate…and I don’t buy into that game.
Rippel Effect "Free Workout Friday" was a success! It will be a regular event!
So, if we are Facebook friends, please feel free to drop me a line at any time! If you just added me to boost your numbers or because I was one of the “suggested” people (because we share 76 friends), you might as well de-friend yourself if you never plan on interacting with me.
In this day and age, it can be really hard to find REAL people…but we are out there! I know we are all very busy, and yes, our careers ARE very important…but isn’t the desire to help people one of the true reasons you became a fitness professional in the first place?
And to those of you who are experienced, educated exercisers…are you not bombarded day in and day out by fitness information to the point where it can be overwhelming? Just where is your information coming from? Are you able to interact with them? Are they willing to offer a little bit of their time to help you, or are they just viewing you as another dollar sign?
So…what exactly is this “thing” that Sarah feels more of us should do?
It’s simple.
GIVE…
GIVE and LIVE!
It’s addictive!
-BOOT CAMP Page is Updated!-
Check out the updated RIPPEL EFFECT OUTDOOR FITNESS page by clicking here!
-Rippel Effect Outdoor Fitness “Between-Holiday Boot Camp!-
The holiday season is already upon us! Let’s do this!
RIPPEL EFFECT OUTDOOR FITNESS is back!
Kicka$$ workouts, awesome group dynamic, tons of variety, and lots of fun!
November 29 – December 17
5:30am and 6:00pm groups!
Each workout lasts an hour, and you can choose 3, 4, or 5 days per week.
We meet down behind the Baton Rouge Gallery (adjacent to the golf course) at City Park. We also have a rain location. I am working on lining-up an indoor location for the colder months!
If you have never experienced the Rippel Effect, get ready to sweat, work hard, exceed your perceived limitations…heck, bust thru them, and have an awesome time in the process! You will make friends, laugh a lot, and you may actually enjoy working out!
Options for special 3-week program:
3x/week = $180
4x/week = $210
5x/week = $225
Get the RIPPEL EFFECT, and don’t forget to spread the word! We are takin’ over the world!
Contact me for more information or if you have questions! You can pay via PayPal or cash/check.
-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!
