“What’s your favorite piece of fitness equipment?”

To read more CLICK HERE!

Anyhow, let’s move on to the topic at hand – another great Rippel Effect workout!

Below is the workout I designed for one of my one-on-one training clients this morning. In typical Rippel Effect fashion, it’s a well-rounded routine that addresses flexibility, mobility, balance, functional strength, power, and total body integration. I have never been one to allow too much “rest” time in my clients’ workouts, so it’s a great example of a “non-traditional cardio” heart-pumper! I incorporate active stretches at the proper times to allow for “rest”. In a nutshell, this workout does everything! Oh yeah, it was also pretty fun, too!

1. Treadmill “Fun”: roughly five minutes of lateral and backwards walking. I had never tried this with this particular client, and I wanted to capitalize on the fact that she has a treadmill and enjoys using it! Goal was to get her heart rate and core temperature up while having fun with something new!
2. Dynamic Flexibility: emphasis on hip/groin. Alternated between two movements for 30 seconds each, and performed three rounds. The exercises were the Lateral Squat and Spiderman Stretch, and each rep was held for a count of 2-5.
3. Kettlebell Kombo: six minutes of continuous movement! I had her perform roughly 30 seconds each of 1-Arm Swings and Figure 8 to a Hold. This was done as a “flow” so that she did swings with the left for 30 sec, moved immediately into Fig 8, then to swings with the right, and back to the Fig 8, etc. About halfway through this sequence was when things started to become “fun” (in other words, the huffin’ and puffin’ started happenin’)!
4. Wide Foot Yoga Stretch: my “spin” on yoga poses doesn’t always produce the most interesting exercise names, but you can probably get the point! Feet are roughly three feet apart with toes straight ahead. Hinge over from the waist and place hands on the ground, then shift over to the right, bending the right knee. Place left hand on right foot and raise right hand to the ceiling. Stay focused on right hand and hold stretch for 20 seconds before shifting to the left and continuing on other side.
5. Tri-Set 1: Diagonal Lo to Hi (with JC Travel Band), Inverted Row using the USA suspension system (from BodyweightCulture.com; rigged to my client’s “Iron Gym” doorway pullup contraption), and Rear-Foot Elevated Split Squat. We used a pink JC Travel Band for the Diagonal Lo to Hi, and I anchored the band in one of my client’s sets of French doors at knee level. I set up the movement by having my client face the band’s anchor point, holding the handle with her right palm up and left hand over it. My client performed the movement by lowering her center of gravity just a bit (and thereby “loading” her hips/glutes), then powerfully extending upward as she rotated to the left, bringing the band up and across with arms straight. It is important to exhale and pivot the right foot when doing this! I had her perform 30 seconds of continuous work before switching to the opposite side. The second exercise in this tri-set was an Inverted Row (which this particular client hates, lol). I had her supinate her wrists as she pulled upwards, and she maintained a tight, straight body position throughout the movement. The third exercise was a Rear-Foot Elevated Split Squat with Medicine Ball Front Hold. How do you set this exercise up in a client’s house without gym benches and such? Easy – you use the coffee table! Two rounds of this tri-set, and it was time to move on!
6. Kneeling 1-Arm Windshield Wiper Stretch: this is a great stretch for the lats and the back in general! With the ball at arm’s length in front of her (a bigger ball makes it easier to get a better stretch), my client kneeled and sat on her feet, then placed her right hand on top of the ball. I cued her to reach forward and get her ear next to her elbow as she imagined sinking her chest towards the floor. Reps were performed for a count of two, and the movement involved rolling the ball from side to side so that the stretch occurred as her right thumb went towards the ground. She performed eight reps and then switched to the left side.
7. Tri-Set 2: the first exercise was a Plank to Side Plank Combo with Feet on a BOSU. Elevating the feet can really amp-up a boring ol’ side plank, and the unstable surface of the dome made things interesting! Each position was held for 30 seconds. My client started in a regular prone plank hold, then rotated to one side and held a side plank, went back to the prone plank, then performed the side plank on the opposite side. This was a 2-minute exercise, and I feel it was a good challenge for my rockstar client! The second exercise was a 1-Arm/1-Leg Row using a kettlebell and the coffee table. My client stood on her left leg, holding the weight in her left hand, and hinged forward from the waist so that her right leg was in-line with her torso. The third exercise in this tri-set was a 1-Leg Deadlift with Medicine Ball Push-Out. My client started each rep with the “free” leg flexed at the hip/knee/ankle and holding a medicine ball at her chest. As she hinged over, she pushed the medicine ball out and simultaneously extended her leg. It is important to note that exhaling on the return to starting position really made a difference for my client on this exercise.

So…there ya have it! That’s pretty much it, minus a little stretching that wrapped things up! Another great workout in the books and a job well done by an amazing client!

I could go on and on about this, but this isn’t the point of this post!

Anyhow, with all the January madness, I had the pleasure of being interviewed for Brian Devlin’s PTExplosion.com! I had a blast doing so, and look forward to more contributions in the future!

To listen to the interview, CLICK HERE! (will open in new window)

Tom Godwin: May I first of all thank you for giving up time in your busy day to take part in this interview.

Sarah Rippel: You’re welcome, Tom!  Thank you for giving me the opportunity to talk!  We all know I love to talk!

TG:  Let’s start from the beginning, what got you started in the Personal Training Industry?

SR: Wow.  Well, where I am today is basically the result of my taking something negative and turning it into something positive.  I started working out as a senior in high school.  I was anorexic and exercise was something I used in an unhealthy manner.  I told my mother that I wanted to join a gym so that I could be healthy, but this was a complete lie.  I wanted to waste away.  Anyhow, I started exercising in February of 1994 and by May, I had gotten down to 89 pounds.  It took me roughly a year from that point to realize just how unhealthy I was, and I began to turn things around.  I had fallen in love with bodybuilding, and it served as a way for me to gain strength, both inside and out.  Towards the end of my freshman year in college, I was able to realize what I wanted to do with my life.  I wanted to be a fitness professional.  I couldn’t get my hands on enough information and devoured practically every fitness-related magazine and book I could get my hands on!  I also asked the trainers at the gym tons and tons of questions!  I got my first certification in May of 1995.  I was far from healthy, however.  I continued to be obsessed with diet and exercise for years and competed in fitness competitions.

TG:  What would you say are the best aspects of being a personal trainer and being involved in the wellbeing industry?

SR: Simply put, the ability to have a positive impact on peoples’ lives! You know as well as I do that this is one of the most rewarding things…and we get to experience it on a daily basis! Aside from this, I LOVE the fact that I am able to work for myself and flex my “creative muscle” in designing workouts and programs for clients. I have always been a creative person and the thought of a 9-5 desk job is completely unrealistic. Talk about boring! I would be miserable!

TG:  Who have been your major influences within the industry?

SR: My boss at the first gym I ever worked at was a major influence. I learned a lot from him. He was big on dispelling the myths and fraudulent claims in the industry. I was constantly asking questions! Aside from him, I have worked with other fitness professionals over the years who have taught me a lot. I have learned a lot about the industry, both good and bad, and am grateful for all of it. I feel that if I were to open a facility of my own, I definitely know how NOT to treat employees! If we’re talking “big names” in the industry, I am a big JC Santana fan, and I also have a lot of respect for Gary Gray. I am also an avid kettlebell enthusiast, therefore I’ve learned a lot from observing the leaders in the kettlebell world, as well as a few RKC/CKT friends. Last, but definitely not least, my clients have been  a major influence because obviously without them I would not be where I am today. I learn so much from them! They keep me on my toes and continue to provide me with opportunities to learn and grow as a fitness professional!

TG:  What would you say is the most important attribute that a personal trainer must possess and why?

SR: Well, you can have all the book-smarts in the world, but if you can’t apply ‘em…well, I’m sorry, but you’re not gonna be successful!  In addition, if you have the personality of a brick, you’re out of luck!  I also feel a trainer must have passion for the profession.  Aside from these, I feel the most important attribute is the ability to connect with people. If you can’t connect with you clients, there is no way you can effectively get your message across to them.  In addition, being able to connect on an individual level creates a bond that is priceless!

TG:  You run some highly popular bootcamps in Baton Rouge, what would you say sets your bootcamps apart from the rest?

SR: I LOVE my outdoor group training! I feel one thing that sets me apart is the fact that I’m not trying to play “drill sergeant” like some bootcamp instructors. Instead, I’m simply myself, and it works! Life is too short to just work hard…why not include some laughter in the mix? The “bootcamp” image isn’t what I’m all about, therefore I have created my own “take” on bootcamp-style programs. I don’t yell at people, make them crawl in the mud, and try to make them puke. Instead, I educate them, encourage them, and provide workouts that are both progressive AND fun! I like to partner-up my bootcampers and have them work with each other. There is nothing like the cameraderie provided by an amazing bootcamp group!

TG:  Your Outside the Box (http://www.youtube.com/user/fitprosarah) You Tube videos are well known within the fitness world for their innovative content.  Where do you get your ideas from?

SR: Thanks, Tom! I LOVE uploading vids to my YouTube channel. I feel people appreciate what I put out there! To be honest, I typically shoot my vids on a whim – sometimes I’ll shoot my own workouts, while at other times I’ll shoot vids for specific clients, explaining exercises in their programs. I also love to shoot parts of my bootcamp workouts and have a few clients who are willing to let me film them as they train! I am a big fan of “functional” (although I feel the term is both overused & misunderstood) movement-based exercises. I like to come up with my own spin on basic exercises that many people may have never seen before. I feel there are too many boring YouTube exercise vids out there…my mission is to provide solid information and demonstration along with a personal touch!

TG:  So what does the future hold for Sarah Rippel?

SR: Wow…some amazing stuff! I am seriously blessed and am totally psyched about what’s in store! I am about to be competing in my first triathlon, and plan on doing more races in the future. I am also on the verge of a bootcamp launch that’s gonna take Baton Rouge by storm! In addition, I want to produce a few DVDs/manuals that will help enrich other trainers’ minds.

TG:  I know it is cheaky, but can we have a sneak preview of what will make up the Rippel Effect (www.RippelEffectFitness.com)?

SR: I was just gonna talk about it in the question above, so…okay…my new website will be launched in the near future! Not only will it expand on my highly-interactive and popular blog, it will also serve as a resource for both fitness professionals and exercise enthusiasts. I will be offering exclusive content, products, reviews of other professionals’ books/DVDs/products, interviews, an exercise video library, client “troubleshooting” help…I could go on and on, but I’ll stop there! 

TG:  Sarah thanks for giving us some of your time, and the great answers you have given.  Good luck with the Rippel Effect!

THANK YOU, TOM!!!!!!!!!

CHECK OUT MY ORIGINAL “OUTSIDE THE BOX TRAINING” BLOG!

FITPROSARAH.COM

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