-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
-Are You Ready To TRANSFORM?-
Don't just sit there and think about making a change, DO IT!
Happy Monday, y’all!
Over the next couple of months, I plan on bringing you some inspiration from my OWN life.
Looking back upon the years, it’s apparent to me that all of it has been about TRANSFORMATION. I have gotten knocked down quite a few times, as we all have, and time after time I get back up and find that I’m even stronger than I realized. I am not afraid of struggles, and in fact, I welcome most challenges that are placed in my lap. To me, life without much of an impetus to get outside of your comfort zone is, quite frankly, BORING.
So, I’m on yet another journey of transformation.
This is day three.
I made a big decision this weekend that already has greatly impacted my outlook for the coming year. I will be sharing more about this as the weeks progress.
I am VERY excited about the possibilities that lie ahead!
In addition, I am mapping out my training plan for the 2012 triathlon season. I plunked down the cashola for the 2012 Ironman 70.3 New Orleans, and as they say, I will be getting back in the saddle very soon (and in the pool, too).
I have been running for the past couple of weeks and am happy to say that after my five-month layoff, my body feels great and is happy to get movin’!
I am also a newfound lover of healthy crock-pot cooking, so I will be sharing some of my “experiments” with you.
So, to wrap up this little Monday post, I have one question to ask you:
“Are you ready to transform?”
Let’s do this!
Yours in Health,
Sarah
-Boot Camp Fit Test Results!-
6PM Crew Workin' on the TGU!
TGIF!
I hope everyone has had a positive and productive week! I know I have, and same goes for our boot camp workouts!
We wrapped up yet another results-packed session of Baton Rouge’s best women’s-only boot camp yesterday.
We start again on Monday, Oct. 31 (still room for a few new faces)!
The fit test this month included a series of 1-minute drills as well as a “get it done however you can” circuit.
The 1-minute drills were: Push-ups, Single-Leg Touchdowns (good reps), Burpees, Getup Situps, and Squat, Curl, & Press.
The circuit was: 100 Jumping Jacks, 80 DB Toe Reach Crunches, 60 Bent-Over Rows, 40 Burpees, and 20 Pushups.
Check out the results!
(note, not everyone was able to show up for the final test of the session!)
10/6/2011 = Week 1 Tests = numbers in italics
10/27/2011 = Week 4 Tests = numbers in bold
- Alyssa A. – Pushups = Elevated 11/28; SL Touchdown = 22/29; Burpees = 21/27; Getup Situps = 21/28; DB SCP = 20/24; Circuit = 8:30/6:50
- Nicole A. - Pushups = 6/; SL Touchdown = 13/; Burpees = 25/; Getup Situps = 23/; DB SCP = 25/; Circuit = 8:52/
- Nikki B. – Pushups = Elevated 30/31; SL Touchdown = 43/52; Burpees = 19/18; Getup Situps = 26/30; DB SCP = 22/24; Circuit = 8:46/8:23
- Melissa B. – Pushups = Elevated 20/; SL Touchdown = 15/; Burpees = 14/; Getup Situps = 19/; DB SCP = 20/; Circuit = 9:23/
- Kate C. – Pushups = Elevated 30/; SL Touchdown = 10/; Burpees = 21/; Getup Situps = 19/; DB SCP = 18/; Circuit = 8:47/
- Zachira C. – Pushups = Elevated 18/30; SL Touchdown = 5/8; Burpees = 14/20; Getup Situps = 16/17; DB SCP = 17/20; Circuit = 9:47/7:39
- Lauren F. – Pushups = Elevated 18/26; SL Touchdown = 36/44; Burpees = 20/18; Getup Situps = 21/25; DB SCP = 21/22; Circuit = 9:55/9:01
- Cathy G. – (kept card) Circuit = 8:37
- Dana G. – Pushups = 43/40; SL Touchdown = 40/47; Burpees = 22/22; Getup Situps = 24/23; DB SCP = 20/22; Circuit = 7:41/6:56
- Marci G. – Pushups = 18/; SL Touchdown = 17/; Burpees = 22/; Getup Situps = 16/; DB SCP = 28/; Circuit = 8:58/
- Ash K. – Pushups = Elevated 20/; SL Touchdown = 9/; Burpees = 17/; Getup Situps = 18/; DB SCP = 18/; Circuit = 9:03/
- Whitney K. – Pushups = Elevated x/17; SL Touchdown = x/39; Burpees = x/20; Getup Situps = x/25; DB SCP = x/27; Circuit = x/8:30
- Katie L. – Pushups = Elevated 17/; SL Touchdown = 39/; Burpees = 21/; Getup Situps = 23/; DB SCP = 18/; Circuit = 9:18/
- Mandie M. – Pushups = Elevated x/30; SL Touchdown = x/36; Burpees = x/19; Getup Situps = x/18; DB SCP = x/19; Circuit =
- Janis P. – Pushups = 34/32; SL Touchdown = 41/42; Burpees = 24/21; Getup Situps = 24/26; DB SCP = 20/18; Circuit = 7:18/6:31
- Quintina R. - Pushups = 32/35; SL Touchdown = 40/46; Burpees = 20/21; Getup Situps = 25/26; DB SCP = 20/18; Circuit = 7:41/6:42
- Megan R. – Pushups = Elevated x/36; SL Touchdown = x/35; Burpees = x/21; Getup Situps = x/23; DB SCP = x/23; Circuit = x/7:50
- Erryca R. – Pushups = 46/; SL Touchdown = 60/; Burpees = 30/; Getup Situps = 31/; DB SCP = 28/; Circuit = 5:40/
- Michelle S. - Pushups = Elevated 16/27; SL Touchdown = 25/40; Burpees = 18/19; Getup Situps = 14/24; DB SCP = 14/26; Circuit = 8:58/7:13
- Jenny T. – Pushups = Elevated 11/; SL Touchdown = 16/; Burpees = 12/; Getup Situps = 12/; DB SCP = 15/; Circuit = 9:52/
- Shannon T. – Pushups = x/14; SL Touchdown = x/32; Burpees = x/22; Getup Situps = x/21; DB SCP = x/15; Circuit = x/8:19
- Katie W. - Pushups = Elevated 20/22; SL Touchdown = 26/27; Burpees = 16/21; Getup Situps = 9/17; DB SCP = 19/23; Circuit = 11:20/8:16
- Jamie W. – Pushups = x/23; SL Touchdown = x/36; Burpees = x/17; Getup Situps = x/19; DB SCP = x/17; Circuit = x/8:30
-WhasSUP?!-
- After almost 2 hours out on the Tchefuncte – 10/25/2011
You would think that I would have gotten bit by the SUP bug years ago. I mean, I lived in Austin, TX, where it’s practically “old news” these days! Anyhow, after wanting to give it a shot for way too long, I FINALLY got to experience it yesterday!
Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and reemerged as a way for surfing instructors to manage their large groups of students, as standing on the board gave them a higher viewpoint. This increased visibility of what was going on around them such as incoming swell.
When I was in Pensacola a couple of weekends ago for DeLuna Fest, it was entertaining to watch people giving SUP a shot out in the Gulf. The waves weren’t super-big, but they were present, and I can’t tell you how many times we saw people fall off their boards.
For now, I’ll stick with calmer waters!
More from Wikipedia:
The popularity of the modern sport of SUP’ing has its origin in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.
The sport benefits athletes with a strong ‘core’ workout. SUP’ing is popular at warm coastal climates and resorts, and is gaining in popularity as celebrities are sampling the sport, and cross-over athletes are training with SUP. SUPs have been spotted around the globe, anywhere there is easy access to safe waters, as well as in the surfing lineups of the world. Another reason for the rise in popularity of stand up paddleboarding is that, unlike surfing, paddleboarding is very easy to learn. Within one hour you can become very comfortable in the water and on your board. Stand up paddleboarding is also more popular with women because of their lower center of gravity, women are more often skilled at paddleboarding than men.
I have clients who just bought two boards, and yesterday we took trip to their house on the Tchefuncte River to give it a shot. All I really knew was that it supposedly wasn’t that difficult to balance once you got up, and that it was just FUN!
I wish I knew how far we traveled. It wasn’t that hard to get the hang of it, and when you get over that initial “I’m gonna fall into the cold water” worry, it’s all good! No one fell. I could feel my muscles working (which I love, big surprise), I enjoyed figuring it out, and despite a few boats and Jet Skis, the water was relatively calm.
The action of rowing from an upright position really does engage every muscle in your body, especially the posterior chain (which is a very good thing)! I kept thinking about how good this would be for all of my clients! I will have to plan a field trip!
The trip back felt easier…until the wind hit us. Let me tell ya, going into the wind is no joke! At one point I felt like I was going nowhere! Definitely got a workout!
Almost two hours later, we were back to the pier with shaky legs and better tans! I can’t tell you how much fun it was!
Today I sit here with a sore butt, hammies and calves, and the upper part of my abs are sore as well. My upper back and obliques are also sore.
So, do I recommend it? Most definitely! Give it a shot and let me know what you think!
-Cross-Training for Runners-
The 2009 Avia Austin Triathlon - Olympic distance
Last week I gave a presentation to a group of beginning runners at Fleet Feet Sports of Baton Rouge.
The topic? Cross-Training.
When I was asked to do a presentation, I was excited. I love being able to spread a positive message and help out those who may benefit from my know-how and experience.
When I was told that the topic was cross-training, I thought “piece of cake!”
Well, I was kinda wrong…the only way it wasn’t a piece of cake was in that (in typical Sarah fashion) I had a hard time keeping things SIMPLE.
You see, there is TONS I could say about this subject. In fact, I don’t think I could ever reach an end-point.
But, being told to keep it basic and focused on an audience of beginning runners helped me keep my focus!
Here is my outline of the presentation:
Cross-Training for Runners
By Sarah E. Rippel, BS, CPT
WHY CROSS-TRAIN?
1. IT KEEPS YA FROM GETTIN’ HURT!
a. Promote balance between muscle groups
i. Helps strengthen your non-running muscles and rests your running muscles.
ii. Yoga, Pilates, and weight training are great for promoting overall body balance, and yoga/Pilates also help improve flexibility.
*In addition, there are numerous bodyweight mobility, flexibility, and strength movements that are ideal for runners!
iii. Low-impact activities, such as swimming, cycling, and deep water running are great because they are easy on the joints.
iv. The activities mentioned above are ideal for rehabbing a running-induced injury!
2. IT CAN IMPROVE YOUR CARDIOVASCULAR FITNESS!
a. The activities mentioned above – swimming, cycling, and deep water running – are great forms of aerobic exercise
b. In addition, circuit training can build both strength and cardiovascular fitness.
3. IT CAN KEEP YA FROM GETTIN’ BORED!
a. Runners tend to love to run, and are notorious for basically sticking with that!
b. After a while, this obviously gets old!
BASICALLY, THERE ARE NO REASONS NOT TO CROSS-TRAIN!
HOW OFTEN & HOW MUCH?
I would suggest twice a week in addition to your routine
A little is better than none at all! 30-45 min
WHAT ACTIVITIES?
- Strength training
- Swimming
- Cycling
- Deep Water Running
- Rowing
- Stand-Up Paddle Boarding (SUP)
- Yoga/Pilates
I am going to focus on strength training in this presentation, since that is what I emphasize with most of my clients.
In a perfect world, a strength training routine would be well-rounded and include the following components:
- SELF MYOFASCIAL RELEASE (SMR)
- WARM-UP (RAMP – Range of motion-mobility, activation, movement prep; include elastic/power training in the form of low amplitude jumps)
- CORE TRAINING
- STRENGTH TRAINING (including hybrid exercises & supersets/circuits; single-leg work)
- METABOLIC TRAINING
- RECOVERY/REGENERATION
I’m not going to go into great detail about each, but suffice it to say that your training routine can be thought of as a puzzle that is comprised of many pieces. Separately, they are okay, but the true impact of each is realized when they are all addressed to some degree. Nutrition is another part of the puzzle, but one that is obviously off subject for my presentation today.
This may seem like a ton of info, but don’t be overwhelmed. This outline is basically a “road map” of what I would do if you were a client with no limitations. It gives a general idea of what you should address, as no two people are the same, and different exercises work better for some than others. You shouldn’t have to spend more than 45 minutes going through a complete routine. There is no need to spend great amounts of time in between drills/exercises, and the entire body is addressed. Also, this routine can be done virtually anywhere!
So, without further ado, I give you…
THE “RIPPEL EFFECT REALLY SIMPLE RUNNER’S ROUTINE”
1. SELF MYOFASCIAL RELEASE – 5 min
a. Can be thought of as a deep tissue massage done on your own
b. Dual function of preparing the body and mind
*De-stress
*Helps with circulation, tissue extensibility, neuromuscular activation, and coordination (to name a few)!
c. I recommend SMR for everyone.
*The simple fact that the majority of us spend a great amount of time in the seated position is reason enough! Our posture takes a toll.
*Can be done daily, just like flexibility/mobility work
*Most people spend zero time addressing flexibility, and SMR is an easy, “feel good” way to get it done!
d. For runners, it allows the “typical” tight/stressed areas to be addressed, thus improving overall body balance, flexibility, and helping with injury reduction.
- Calves
- Hams
- Hip Flexors
- Piriformis
- IT Band
- Pec/Anterior Shoulder
- Thoracic Spine
*I use a foam roller, Lacrosse ball, and two tennis balls taped together (forming a “peanut”) to perform various SMR strategies on the above areas. I also have a set of air-filled balls of varying sizes that are useful when needing to target specific areas. There are numerous other products out there, including the Trigger Point products.
2. RAMP (aka Warm-Up): 30s ea; 5-10 min
a. Get the body “ramped up” for work!
b. Improve ROM/mobility of tight areas, activate weak links, prepare for movement, and improve running economy
c. Great little routine to do before EVERY workout!
d. Routine:
- ½ Kneeling Hip Flexor Stretch
- Marching Bridges
- Squat to Stand
- Wall Slides
- Forward/Backward Jumps
- High Knee Walk
- Spiderman Walking Lunges
- Side to Side Jumps
- Lateral Squat
- Skips
- Carioca (do side to side covering 10-15 yds)
- Lateral Shuffle (do side to side covering 10-15 yds)
3. CORE TRAINING: 3-5 min
a. Routine: perform 2-3 rounds of 2 exercises
- Static Stabilization Exercise – held for time - Plank – 30-60s
- Dynamic Stabilization Exercise – done for reps or a timed set of reps - Accordions – 8-10 reps or 30s of reps
4. STRENGTH TRAINING: 10-20 min
a. Use hybrid exercises (combine several movements) and supersets/circuits to work the entire body and promote cardiovascular fitness without wasting time!
b. Include single-leg work, because running is performed on one leg at a time!
c. Routine: 2-3 rounds of each superset, taking no more than 30s in between exercises; 10-12 reps with bodyweight or moderate weight (5-10 lb dumbbells for women/10-20 lb for men)
Superset:
- Dumbbell Squat, Curl, Press
- Single-Leg Contra- & Ipsi-Lateral Reach
Superset:
- Dumbbell Deadlift to Bent-Over Row
- Pushups
Superset:
- Bodyweight or Dumbbell Step-Up to Single-Leg Balance
- Dumbbell Scaption
5. METABOLIC TRAINING: 2-6 min
a. Burn extra calories and perform more work, without overloading the muscular system
b. Short, intense burst followed by incomplete recovery.
c. Tabata protocol is a very popular example – 20s work/10s rest, performed for 4 min
NOTE:the Tabata “craze” has gotten kinda out of hand, as many people are mis-using the format. You must perform a HIGH-intensity movement for the work period and basically go all-out. No squats, push-ups, lunges, etc. I will admit that over two years ago when the Tabata craze really blew up, I was guilty of mis-using it myself. Live and learn! Anyhow, keep the intensity high and the movements simple so you can crank it up!
Swingin' the sledge is no joke!
Examples of exercises:
- Kettlebell Swings
- Sprints
- Burpees
- Squat Jumps
- Jumping Jacks
- Jump Rope
- Battle Ropes
- Sledgehammer Swings
- Med Ball Slams
6. RECOVERY/REGENERATION: 5 min
*Cool-down with static stretching and additional SMR
Copyright © 2011 Sarah E. Rippel/Rippel Effect Fitness
The information on this page may not be reproduced or republished on another webpage or website. Please LINK TO RIPPEL EFFECT FITNESS instead (I LOVE IT when you link to my page, especially without asking my permission!)
-Next Baton Rouge BOOt Camp Session Begins Monday Oct. 31!-
No, we will NOT be doing a "pumpkin workout!" I just don't get it...but hey, if it makes some people happy to combine Halloween and exercise in this manner...
Hey everyone!
Hope y’all are enjoying the cooler weather as much as I am!
We are already at week four of the current 4-week session of Rippel Outdoor Fitness! We cranked up the heat while the temps started to drop, and the only complaints I’ve heard lately have been things like “my pants are too big!”
More and more of you are becoming hooked on Baton Rouge’s ONLY women’s-only fitness boot camp!
So, when does the “official” start of the next session begin?
Well, after a little bit of deliberation, I have decided not to make next week an “off week” in between sessions, so the next 4-week session will begin Monday Oct. 31!
Yes, I realize that’s Halloween, but no biggie!
By starting next week, we will have an entire 4 weeks versus 3 b/c of Thanksgiving.
Also, we will be meeting Mondays, Tuesdays, and Thursdays.
5:30am and 6:00pm
Discounts for those who have done boot camp before…AND referral discounts as well!
No, this isn't us either!
All “treats”…no tricks! Getting in shape is a treat, right?!
Have a great week!
Yours in Health,
Sarah
PS – to reserve your spot, simply send me an email – fitprosarah@gmail.com. I do not have online registration set up yet on my site. You may pay with cash/check/Paypal!
PSS – if you have any questions, please don’t hesitate to drop me a line! If you are unable to be there for all of the boot camp workouts, but still wish to take part, no worries! Just shoot me an email!
-When Losing a Lot Isn’t a Bad Thing-
Hey there, fitness fanatics!
I hope this week has been incredible for all of you! It has been another amazingly-busy & awesome one for lil’ ol’ me! In addition to my schedule of clients and boot camps, I have been working on a few projects and also gave a presentation last night. I talked about cross-training to a group of beginning runners at Fleet Feet of Baton Rouge. I may write a post about this tomorrow! Just a sidenote – if you are looking for the BEST place to get advice on running shoes, as well as buy all sorts of great gear, Fleet Feet is it! I am a loyal supporter and send everyone their way! They are extremely friendly and have a great selection of shoes!
I am going to be bringing more “real world” stories from people who are living the fitness experience. I love witnessing the transformations that unfold as an individual makes the “journey.” The first person I would like to introduce to you is a man I have come to know through the wonderful world of Twitter. His name is Chris Delmar, and in addition to having a keen sense of humor and healthy brain, he has a newfound love of fitness. Chris and I have gotten to know one another via Twitter and Facebook going on three years now, and it’s crazy to say, but we have never met in person. It will happen one of these days. He will probably make me dust off my soccer cleats & have me run myself ragged on the field!
Anyhow, without further ado, I bring you his story.
The start of my story is familiar to a lot of people. In fact, it’s so cliché that they’ve invented a phrase for it: the Freshmen Fifteen. Once I got away from home, I had the freedom to do what I wanted. I could eat whatever I wanted, whenever I wanted, and how much I wanted. Needless to say, I did a rather poor job of it. I didn’t track my weight consistently through college, but when I entered my freshmen year, I weighed about 195 pounds. Three years later, I weighed 270 pounds. Bad diet, no exercise; two of the easiest way to pack on junk weight.
The worst thing is that at around this time I discovered alcohol. Well, not discovered as much as turned 21 and could buy what I wanted, but the premise stands. It was another way to add in unnecessary calories only it was easier because you mixed it with cokes and you drank it. Needless to say, becoming “my own man” wasn’t helping me be healthy. By the time I’d finished with all of my schooling and gotten a real job, I weighed 350 pounds.
If this were a movie, I’d have some sort of cathartic moment. Something that made me realize that I was in such terrible shape. Nothing quite like that happened, but rather I noticed I hated every picture of me that was ever taken. I couldn’t stand looking at myself…and then, about three years ago, my friend Nicole suggested I start working out with her.
We started with a commercially available DVD based product. I worked with this for about three months before it quickly taught me that I was not ready to try something like it. Hurt myself and had to wait for the pain to go away so that I could get back to working out. However, the increased exercise worked and I had lost 15 pounds in those three months.
From there, I decided that doing said commercially available product as much as they said to do it was not going to work for me, I modified what I did. I began to ride my stationary bike 30 minutes a day, every day when I got up in the morning and in the afternoon after work I would alternate between doing another 30 minutes of cardio or a muscle building/toning set that I’d lifted from the earlier mentioned commercially available product.
The key to me in seeing progress was not so much how much weight I was losing, but rather how well I was doing when it came to my exercises. At first, I challenged myself I maintain 15 mph for 30 minutes on the bike. When I could do that with no problem, I moved up so that I’d try to hit a certain number on the calorie counter on my bike (btw the counter is incredibly useless for accurately determining how many calories you’ve burned, I just used it for a gauge). Currently, my goal is to maintain 20 mph over 30 minutes (which I attain regularly, but not all of the time). That poor bike has probably been ridden from Baton Rouge to New York and back (metaphorically speaking).
About a year after I started working, a momentous thing happened: I met my future fiancée Stacy. I’m not sure what happened, but having her around changed how I approached things. I wasn’t just trying to do things for me; I actually had someone I wanted to impress. Thanks to her, I stopped drinking as much as I used to drink. Once that happened, the consistent workouts and the decrease in intake the weight started to come off. By November, I’d lost 40 pounds and then momentous things #2 happened: my friend Stacy (not the same as fiancée Stacy) asked if I wanted to come and play goalkeeper for the coed soccer team on which she played. This all would start in January of the next year and I told myself if I get my weight to less than 300 pounds (a 300 lb soccer player, look out!) I’d do it. Really wanting to get back into soccer, and having a friend depending on me, I busted my behind even more, and by the time Christmas rolled around I’d made it to 292 pounds.
That first season back taught me two things: 1) 290 pounds is not a good weight to play soccer at 2) I really love playing so I’d better lose more. So, I started jogging. By the time the coed season had ended in March, I’d lost another 20 pounds and I got convinced to sign up for the men’s over 30 league. By the time that league had ended, I’d lost yet another 20 pounds, and it was time for summer coed league. By the time that season ended (in August), I’d lost another 20 pounds (for those keeping score, I’m saying my weight is 230.)
So basically, this was a story about what I did to lose weight to feel better about myself, get the girl, and play soccer again. The best way to approach weight loss is actually to not worry about the loss of weight. Rather it’s to set physically attainable goals. Bike a consistent speed for a long period of time, make it to 3 miles in 30 minutes while jogging (I can do this now, I nearly made myself pass out by cheering after I did it the first time), or even just move up from lifting 5 pound weights to 10 pound weights. Injuries and hurts will happen.
My current goals:
1) The big one I’ve had since I started: get down to 200 pounds.
2) Run for 45 minutes without stopping (soccer related, I’m up to 30 minutes)
3) Do a pull up (I have never been able to do one)
So there you have it, Chris’ powerful story of transformation and LIFE.
Thank you, Chris!
You can learn more about him by visiting his blog: Random Musings of an Old Theater Employee
-The Latest Session of Baton Rouge’s Best Boot Camp is Rockin’!-
We are in the middle of the second week of the current four-week boot camp session!
Goals have been set, the “beginning of the month” fit tests have been completed, and everyone is having a great time!
Rippel Effect Outdoor Fitness is hands-down Baton Rouge’s BEST and MOST FUN fitness experience for women!
This month is gonna smoke all the others! The heat has come down a bit, and we are turnin’ it up! We are burnin’ fat and takin’ names here in Baton Rouge!
We were joined this morning by Amanda from lululemon athletica Baton Rouge. She gutted it out with the rest of the ladies as I put them through their paces! We did three rounds of the workout shown here, and (in typical Sarah fashion), I had over-planned…so we will be saving the stuff at the bottom of the whiteboard for tomorrow! Another lululemon chickadee, Beth, will be joining us soon as well!
If you are unfamiliar with the brand, take a second to check out the Facebook fan page of our local shop! Great-looking, functional, high-quality workout apparel for both men and women.
Check out the updated “Record Board” page by clicking here! You will see the current stats from both groups. I will most likely be combining them all into one big list, and have separate pages for each type of “challenge.” There will be ongoing tests and challenges throughout each session. Nothing is more motivating than busting through your previous numbers!
I am very fortunate to have a “crew” of amazing client-turned-friends who do all sorts of creative stuff! They are always willing to shoot pictures and I will soon be seeking some techie support (for online payment, etc). Anyhow, Nicole Allen is one of the “cool kids” and she showed up last week to shoot a few pictures during the 6pm workout. Everyone seems to moan and groan when the camera is around, so most of the pics she uploaded feature yours truly. Sorry, but I’m not going to include the goof-off one she caught of me in the “finish” position of the Squat-to-Stand mobility drill. I had been joking that my rear is the “best view,” and she caught me! Thanks, Nicole!
-ATTENTION, BRIDES-TO-BE!-
Are you planning a wedding and needing some inspiration, guidance, and ideas?
Check out N-joy! Weddings & Events
and
The Wedding Gallery and Bridal Library of Baton Rouge!
I am excited to say that I am involved with an ongoing series of wedding-focused events called the Baton Rouge Wedding Soiree!
At last month’s event, which was held this past Thursday, I gave away a free week of boot camp as a door prize AND helped sponsor the event’s challenge, which was an “obstacle course.” There was a huge turnout for the event and the energy was high! Twelve names were drawn, and the brides-to-be were competing to win the BIG giveaway (which will be held in January 2012). Basically, the ladies teamed up and each had to go thru a mini obstacle course and then put makeup on eachother! Let’s just say that it was a lot of fun…and I got to witness some mad jump rope skills!
So, if you are planning a wedding, you have some amazing resources and opportunities to get things done…AND…you have Rippel Effect Fitness to get you into perfect shape for that special day! I regularly have brides-to-be in my boot camp groups, and love the fact that they continually are some of the most dedicated ladies! Look your best in your wedding dress…hop into my boot camp program!
Here is the writeup about Rippel Effect Fitness!
-NEXT BATON ROUGE BOOT CAMP SESSION BEGINS TUES. OCT. 4!-
It’s almost that time again, ladies…time to register for the next 4-week fat-frying session of Rippel Effect Outdoor Fitness!
The weather is cooling off a bit, and that means there’s one less excuse! None of this “it’s too hot to work out” nonsense! Ask any of the participants in the groups from the summer and they will tell you to suck it up!
If you’re ready to get to work, burn fat, and have a blast in the process…register now!
Workouts are designed by Sarah Rippel, BS, CPT and are guaranteed to rock your body like none before! All levels will be challenged in a safe and effective manner.
NOTE: This isn’t your grandmother’s workout!
Groups are at 5:30am and 6:00pm. You choose which one works best! We meet on Tuesdays, Wednesdays, and Thursdays for 45-60 min! That’s TWELVE workouts for roughly the price of three 1-on-1 training sessions with Sarah!
$229 for new members
$199 for returning members (also eligible for referral discounts)
Discount(s) for returning peeps!
Also ask about 3- and 6-month specials…because one month of something this awesome just ain’t enough!
To register, send an email to fitprosarah@gmail.com!
DO IT NOW!
-August 30 Session of Rippel Effect Outdoor Fitness (boot camp) was AWESOME!-
The August 30 session of Rippel Effect Outdoor Fitness (aka boot camp) has been a blast!
The session will officially be over when the 6:00PM group finishes their workout this evening.
I made some changes to the way I do things this session, and I am happy to say that I have been nothing but pleased with the results! Even better, the participants have enjoyed the past four weeks of workouts and challenges!
With each session of boot camp, I do things a little bit better. I am a recovering perfectionist (lol) and as such, will always do all I can to hone my craft and bring the best to my clients. I actually have new ideas that I will implement in the upcoming October 4 session!
Things just keep getting better and better, and so do my boot campers!
Check out the newly-added “RECORD BOARD” page by clicking here!
I will be updating the RECORD BOARD page regularly, so if you’re curious to see how you rank among past & present boot campers, make sure to bookmark it and visit often!
-Honored To Be One Of The Top 25 Fitness Industry Rising Stars!-
I tell ya, it was awesome to have been nominated for the “Fitness Industry Rising Stars” event in the first place…
but the response from my clients, peers, and friends over the past two days was INCREDIBLE!
I came in as 17th! I was also Georgette Pann’s top nominee!
Again, what an amazing group of fitness pros!
You can see the Top 25 Fitness Industry Rising Stars by clicking here!
Here’s what I posted as a comment:
“What an honor!
If you haven’t already, check out the Rippel Effect Fitness Facebook page!
Don’t forget to LIKE us!
-VOTE NOW! Sarah Could Be the Fitness Industry’s Rising Star!-
VOTING IS NOW OPEN!!!!!!
A HUGE “thank you” goes out to Georgette Pann, who nominated me as one of her pics for “rising star” of the fitness industry!
In case y’all don’t know, Georgette is basically the brains behind the fitness boot camp phenomenon. You can find out more about her by visiting her websites:
The Fitness Bootcamp Innercircle (where I am doing my best to post on the forums and submit articles…thank you, G!)
Also, a huge “thank you” to Erik Rokeach and Greg Justice for putting the “rising stars” project together!
Y’all are all awesome!
Again, I am honored to be among so many amazing fitness pros!
GO HERE NOW…AND VOTE AS MUCH AS YOU WISH!
Thank you in advance, y’all!
Yours in Health,
Sarah
-Vote for Sarah as a Rising Star of the Fitness Industry!-
I am honored to have been nominated as one of the fitness industry’s rising stars! The nominees are an awesome group of successful fitness professionals, and each of us was selected by one of the highly-respected leaders in the industry.
Check out the website here: http://t.co/cBow1uA
Don’t forget to vote for me starting tomorrow!
-MTM 1.0 Ebook!-
Roughly two and a half years ago I created the concept for my first ebook, MTM 1.0.
I wrote it by myself.
I edited it by myself.
I put together all the workouts and pictures for the corresponding exercises.
It got some really good reviews and overall I was very happy with the finished product!
I was just not very good about getting the word out, although I did sell a good number of copies.
In an effort to get the word out once more, I am knocking $5 off the original price.
You can snag a copy by visiting my MTM 1.0 page and paying through PayPal…
or you can simply CLICK HERE and order directly!
Please understand that I do not use an automated system to deliver the ebook. I will be emailing you a copy myself, therefore if you place your order while I’m unable to get back to you immediately, please be patient! I will get back to you asap that day! You have my word!
So, if you are a fellow fitness professional, check it out and feel free to put your own “tweaks” on the exercises and routines!
Or, if you’re simply looking for some new inspiration, you’re bored with your workouts at the gym or in-home, and/or you just need some new ideas…
grab a copy of MTM 1.0 today!
-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!
|
Sarah Rippel is a fitness professional with over 16 years experience working with individuals and groups. Her business, Rippel Effect Fitness (http://www.fitprosarah.com), is best known in Baton Rouge, LA for it’s dynamic boot camp workouts that challenge all fitness levels. |
-My $0.02 on Running Fitness Boot Camps: Pt. 1-
I would like to start a series of posts aimed at offering advice to those who are new at running fitness boot camps.
Consider this the start of something that could quite possibly be a very good thing!
I have been working with boot camp groups for over 5 years now. Actually, my first boot camp group was back in 1997. I called it “G.I. Jane” and the experience was something I put together for a practicum I had to complete for one of my Exercise Science classes at Texas Tech University.
I have led fitness boot camps indoors and outdoors. I gotta admit – outdoors is by far my favorite! I have found that people love to get outside and breathe fresh air! Also, the variety of landscapes provided really offers up some unique workout ideas.
With that being said, the weather is really the only factor that affects my groups’ workouts. I have a “rain location” as well as an indoor space I am able to rent out for a very nice price! Obviously, when you’re outside, there is NO rent. This is a very big plus!
I have learned with time that I do not like to use a ton of equipment. I have my ladies bring their own weights and yoga mats. While I do own a ton of “fitness toys,” it’s quite frankly a pain in the butt to haul them from my Jeep down to our outdoor space over and over again. Many of the ladies are eager to help out, and I am grateful for this! I have found that for my intents and purposes, having too much fitness gear around just bogs us down. I am a huge fan of bodyweight exercise. For women especially, you can put together workouts that challenge the entire spectrum of fitness abilities with bodyweight exercises alone.
Simplicity is always a good thing!
No matter what we are doing: bodyweight training, dumbbells, battle ropes, kettlebells, medicine balls, etc…progression is VITAL to the success of not only every member of a boot camp group, but your boot camp business as well. If you are not offering at least THREE levels of progression for most of the exercises in your workouts, you are doing a disservice to your clients and will soon find out that they will either drop out or not sign back up again. You MUST have the know-how to strategize and think about everyone who is in your groups. Once a person feels they can’t keep up or they are “less than” others in the group, they are discouraged and may not show up for the next workout.
So, there ya have it…my first post on what I feel is required for running successful and profitable fitness boot camps! When your clients succeed, You have done your job.
Look for another post soon!
Yours in Health,
Sarah
-Catching Up – Part II-
So, roughly two weeks ago I wrote a post called “Catching Up!” where I gave a brief overview of what has been going on in my life for the past couple of months.
In a nutshell, I threw my back out in March while helping friends clean their pool in preparation for pressure washing and repainting it. I remember it like it was yesterday. It was a Friday. I had done a swim workout after training clients that morning. I came over to help my friends that afternoon. I walked down to the bottom of the empty pool with the mission of scooping sludge. I bent over and scooped, and my back caught. I immediately knew something was very wrong. I mean, it’s happened before. So, there I was, stooped-over like a 90-year old woman, in pain but not trying to show it. It was obvious, though, because of my posture and inability to move properly. My friends immediately told me I wasn’t allowed to do anything to help, and I of course protested.
Long story short, within a week or so of giving it a break, my back was better and I was back on track with workouts in preparation for the Oxbow Triathlon (early April). My low back wasn’t an issue at all with the race, and I ended up doing very well, placing 12th overall in the open women’s division. I believe my pace for the 5k was something like 7:45 min/mi. I basically sprinted the final 100 yards of it just so I could pass up this chick who I had passed on the bike, and who later ended up passing me prior to T2. Boo-ya!
12th overall in women's open!
Roughly a week and a half after the race, a few of my good friends and I went to Vegas for a long weekend. Needless to say, sitting on a plane for a few hours wasn’t the best thing for my low back. No worries, though, because we had a blast! The ride home, however, was another story. I ended up falling asleep for who knows how long with my left foot propped up on the armrest of the seat in front of me. Not good at all, considering my low back issue is on the left side, and my left hip “loves” to be higher than my right. I woke up and it felt jacked-up. Grrrrrr! Got home and it was so-so for the time being. Towards the end of April, I went to Florida with my friends for an amazing long weekend at a beach house. Lots of rest and fun, and my back didn’t seem to be too much of a problem, although going all-out on the Waverunner probably wasn’t the best idea!
The Grand Canyon helicopter tour was AWESOME!
Flash forward to May 2, 2011. Actually, May 3, 2011. 6 AM. I get a phone call from my mom. I knew something was wrong. I knew what it was. My beloved Nanie had passed away at the age of almost-94 on May 2, 2011. She must have known she was going somewhere, because she tried to put on her slippers, got her “Cadillac” (aka her walker), left her room at the assisted living center, walked outside, and passed away just before getting to the street. A few of my relatives say she was trying to get across the street to go to my aunt and uncle’s house. A few say she was going to meet God. All I know is that she is at peace now, and she wasn’t in pain when she passed. I miss her dearly and think about her every day. Needless to say, I was under a great deal of emotional stress, which really does a number on my low back. This was a Tuesday. I was leaving that Thursday to fly to Salt Lake City for my brother’s college graduation and birthday. At the time, I had no idea what to do because no one knew when the funeral was going to be held. Fortunately, it was arranged so that Nanie could be put to rest on May 10, 2011.
I basically flew to Utah for a long weekend and then turned around and flew to Texas the next week. My back was NOT happy at all. In addition to the flying and emotional stress, I got sick and spent an entire night awake in bed coughing, which further upset my low back. I also wore heels several times over the birthday/graduation weekend (in addition to the funeral). Sarah was not a happy camper.
My back was killing me, but I was SO proud of my one and only brother, Drew!
I think what really put the icing on the cake was when I slipped coming down the stairs at my brother’s house while carrying my suitcase. I didn’t fall, but I caught myself by planting my left foot down, which severely jarred my back. The result? Yet another round of stabbing pain…just before having to sit on a plane for a few hours. Vodka and soda, here I come! I had two drinks just to alleviate some of µy discomfort. Didn’t really help. We got in around 10:00 that night and I was a complete grouch because I was in so much pain. We put Nanie to rest the next day. She will always be one of the few people I have always looked up to in my life.
Rest in peace, Nanie. <3
The tables turned the following morning when I woke up with sciatica. Never in my life have I had this issue. It was as if I had fallen asleep with stabbing pains in my lumbar spine (and a psoas that was as tight as a guitar string), and woke up with a left leg that hurt all the way down to my big toe. I couldn’t even walk properly, and standing on it was torture. In typical Sarah fashion, I did my best to downplay the pain I was experiencing because I was with family…and, well, I’m not a whiner. Also, I have a very high pain tolerance! I was basically in pain for the entire month of May.
When I got home, I immediately got a massage, and I called to make an appointment with an orthopedic physician who came highly recommended. It was evident that something major was going on, because my gait was severely affected. I now knew what “foot drop” was. It was so obvious, in fact, that one of my friends made fun of me (lovingly, of course) and refused to walk next to me in the grocery store. It was a “step, SLAP, step, SLAP” pattern, and we both got a laugh out of it. Everyone noticed, in fact. It was hard to disguise my new manner walking! Prior to Memorial Day weekend I went to get an MRI. The results came back – herniated disc with a fragment that was pressing on the sciatic nerve. The doctor sent orders for physical therapy.
Having a break from your "regular" workouts means lots more spare time...which means "don't mess with Sarah!"
Flash forward to today – July 21, 2011. I haven’t worked out since a meager attempt at jogging which I made just prior to my initial doctor’s visit around May 17. I obviously knew something was very wrong, but I had to go give running a try just to prove to myself that I was injured. It was terrible. I believe I ran three miles and my pace was a minute slower than my average “easy” pace for that distance. I ran three miles at a 9:30 min/mi pace and I almost tripped towards the end. My left knee locked up and as if the entire run hadn’t been enough proof, I knew something was very, very wrong. The entire run, I felt awkward and completely out of my element. This was a first for me. Never in my life had I felt so self-aware while running. It was as if my body didn’t know how to run. Completely odd. I felt like everyone was watching me. I felt “gimped-up” and not like myself. Not fun at all. End of workouts for me.
So, here I am, after a month’s worth of twice-weekly physical therapy visits, on the mend. My left leg has noticeable weakness and my range of motion is still affected. My left ankle DOES NOT want to dorsiflex! SO frustrating! I have gotten stronger, though, and my core has improved tremendously. I am hoping to be better than “normal” by the end of my experience with physical therapy! I haven’t gone for a swim, bike, or run in so long. I do miss training! PT is not easy, though! I have been sore all week and today was exhausting! Quite a humbling experience.
So, in a nutshell…my life for the past couple of months has opened yet another door for me…another door to personal growth. Having had one of my major outlets taken out of the picture, exercise, I have been forced to tackle a few issues from my past that I was previously unable to face. I am a survivor! Instead of dealing with anxiety by going for a long run, I am dealing with the root causes of it. It’s an amazing feeling being able to RELAX. I know it sounds silly, but it’s true. Never in my life have I been able to just lay on the couch and watch TV until now. Life has slowed down a bit, and it’s been a rough couple of months, but it’s all been worth it. As I have always said, everything I go through in my life, good or bad, is there to help me grow. I don’t have to see it that way, but I CHOOSE to. Lots of people shy away from struggles and choose the “easy” road. I, on the other hand, would rather face things and improve myself. Facing the pain of the past isn’t easy, but it is making me a better person for the here and now…and the future!
To be continued…
-REGISTER NOW FOR JULY 26 BOOT CAMP SESSION!-
The next 4-week session of Rippel Effect Fitness boot camp begins soon!
JULY 26, in fact!!!! REGISTER NOW!
Groups meet at 5:30am and 6:00pm on Tuesday, Wednesday, and Thursday.
Workouts last 45-60 min and include:
*dynamic warm-up
*mobility, flexibility, and weak-link activation work
*fat-frying intervals
*strength circuits
*exercises that accommodate EVERY fitness level
*continued progression
*challenges
*partner/group exercises
*FUN!
It’s an awesome way to get in better shape, make new friends, and have a blast in a non-intimidating outdoor setting!
Groups are women-only, so no worrying about sleazebag gym rats staring at you!
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Discount for returning boot campers.
Discount for referrals!
Email me at fitprosarah@gmail.com!
–
Sarah Rippel, BS, CPT, CSNC
(225) 326-2317
