-Foresight Fitness Services Interview!-

Not too long ago, I had the pleasure of being interviewed by fellow fitness professional Tom Godwin of Foresight Fitness Services.

Tom established Foresight Fitness Services in 2002 to deliver well-being services across the Manchester Area. The Foresight concept came to him after completing the prestigious Premier Diploma in Personal Training and Sports Therapy, this theory was coupled with his existing knowledge from working in the fitness and martial arts since the age of 16. As continual professional development is an area that Tom regards as vital he is continually looking for new knowledge and qualifications for himself and his instructors, as he believes that this is vital in ensuring a high level of service to all Foresights customers.

Since 2002 Foresight has gone form strength to strength seeing year on year growth and now offering services across the North West. Tom believes strongly in bringing fitness to the whole community having sponsored a number of fitness in the community initiatives (see news section), and constantly reviewing Foresights level of service in order to make it more accessible to a greater percentage of the community.

Tom is currently studying towards the Premier Diploma in Optimal Nutrition and is also about to embark on a Masters Degree in Sports and Exercise Management.

So, if you want to know even more about me, check out the interview NOW!

Thanks, Tom, for giving me the opportunity to do what I do best…talk!

 

-Trainers Train Themselves!-

So…last week, I met up with a friend and fellow fitness professional Will Jones of 4th Dimension Fitness (http://www.4thdimensionfitness.net/) for a 16-mile bike ride. He is also a triathlete! Anyhow, we got to talking after our ride and came up with the awesome idea to meet once a week and basically kick eachother’s as*es.

You see, when you work with clients all day long, it can be difficult to put together your own workouts. Why? It’s as if you know TOO much, so when it comes times to train yourself, the process of putting together the “perfect” workout can be overwhelming. Also, after all the thinking that goes into planning clients’ workouts and taking them through them, the last thing I personally wanna do is think too much about my own workouts. I just want to get ‘em done!

Our inaugural collaborative workout took place on Thursday of last week. We met up at a local park and threw together a workout using all sorts of “toys!” This was my first time to use a sledge! Oh, and the slosh pipe! They both rocked! I’m in love!

The workout consisted of 30 seconds work per exercise, with as little rest in between exercises as possible. We did two rounds each, and I THOUGHT I got the first round on video, but I was wrong…therefore the vids show both Will and I battling through our second rounds of the torture!

Workout Breakdown:

1. 30-foot single rope waves
2. Sumos  - 75 lb dumbbell / 16 kilo kettlebell
3. Sledge – 16 lb / 8 lb
4. KB H2H Swing – 16 kilo / 12 kilo
5. TRX Recline Pull
6. 4-foot Slosh Pipe (20-25 lb) OH Reverse Lunges
7. OH Press – 25 lb DB / 8 kilo kettlebell

Without further ado, here are the vids!

Will’s 2nd Round:

My 2nd Round:

So, be on the lookout for future posts featuring the “4D and Rippel Effect fusion!”

-Just Another Day at the Office!-

So…since there’s never a dull moment in my life, it makes sense to say that work is no exception. A great deal of my life involves my job, so it’s a good thing that I love what I do, right?!

I’m working on a few ideas for my new website – http://www.RippelEffectFitness.com that will involve more of a “behind the scenes/this is how I do it” slant on working with clients.

Until then, i’ll just keep y’all entertained with videos such as these! These are from one of my rockstar client’s workouts on Tuesday. Shenanigans!

Obviously, i’m not a stodgy, boring trainer. Yes, there are some of those types out there, people! I believe exercise should be FUN! In my opinion, what we are doing as fitness professionals is helping people make their lives better. There simply isn’t room for “boring and humdrum” in that equation!

Here’s the workout rundown:

1. Warm-Up/Stretching
2. Speed Ladder drills with sprint out
3. Circuit I: 45 sec work/15 sec rest – MB Slam, MB Burpee, KB Goblet Squat, TRX Lunge to Single-Leg Balance + Flye, KB Crush Curl
4. Circuit II: 45 sec work/15 sec rest – MB Curtsy Lunge + Ribbon Chop, Squat Jumps, TRX 1-Arm Rotational Row, MB Figure 8’s, KB Open-Palm Press (for reps, not time – reverse ladder)

-Baton Rouge Adventure Boot Camp – WEEK 4!

Today marks the beginning of the FINAL WEEK for this 4-week session of Baton Rouge Adventure Boot Camp!

On Friday, we will repeat the assessments we did at the beginning of this session, and I guarantee everyone is going to see progress!

What a great group of hard-working ladies!

The next session is a 2-week session…and it begins November 9!

Sign up NOW!

Check out Kristen on the ropes!

A little speed ladder action:

The notorious “cone fetch” game:

PS – I think I can speak for EVERYONE in saying that BURPEES are their favorite exercise! ;D

-Did I Mention I Love My Job?-

Happy “hump day” everyone!

I wanted to share with you some “in the moment” footage from one of my client’s workouts Monday. The weather has FINALLY decided to be cooperative, and the humidity & blazing heat have seemed to have gone. To celebrate this momentous occasion, I designed a kick-as* circuit for her to endure as part of the workout.

This particular client is a rockstar! All of my clients are rockstars, but she’s one of my “will workout on their own”-type clients. She works out six days a week and is in awesome shape! She gives 110% at each and every training session, and I have a blast working with her.

I begged and pleaded with her to let me shoot some footage of her tackling this gut-wrenching circuit, but she didn’t wanna be on camera. Instead, she offered to shoot me as I gave the lowdown on the circuit!

So, without further ado…here’s your’s truly doin’ her thang! Totally unscripted and totally outside the box!

Not only is this more proof that I am a total goober, it’s proof that I pretty have the most awesome job in the world! I mean, I call the shots…I get to talk to people all day, help them get fit, find new ways to challenge them, get creative with workouts, hang out with dogs, and do sprints with 12-year olds who don’t get mad if I win! Oh, and obviously it’s a blast!

-Baton Rouge Adventure Boot Camp!-

Monday, October 5 = Day 1 for 5:30am group! The rain snuck up on us, but we made do!

We are about to start WEEK 3 of this four-week session of Baton Rouge Adventure Boot Camp, and let me tell ya, I am SO proud of how hard these ladies have worked! Not only have they been working their butts off, they have done so without complaining and with big smiles on their faces!

I am so excited to be a part of this! This is only the beginning! After this four-week session, there are NINE more Baton Rouge Adventure Boot Camp sessions scheduled throughout the next year!

Check out the website for more information and to register for upcoming sessions!

Stretching post-rain!

If you are bored with going to the gym, and/or you’re sick and tired of spinning your wheels when it comes to making progress, you’ve gotta check us out!

My goals aren’t to make you puke, beat you down, yell at you, and make you so sore you can barely walk the next day.

My goals are to challenge, motivate, and encourage you in a group setting that is positive, upbeat, and full of energy!

Working hard with legs burnin'!

After two weeks, women are already seeing progress! Most have noticed positive effects almost immediately, such as increased energy, better sleep, improved metabolism, and overall improved well-being.

Almost all of the ladies in this session completed a mile run test. We will perform this test again on the final day of the session, and I guarantee that ALL of ‘em will see a big difference!

Layin' down the law!

I also want to add that SEVENTEEN women showed up at 5:30AM Friday of the first week to perform their one-mile and push-ups tests! Keep in mind the fact that they could “play hooky” if they wanted to…but no, the fact that most everyone showed up for the early morning group on this day reflects several things. First off, it reflects the fact that these ladies are here to get results. They aren’t wanting to fool around and waste time. They are determined, strong, and excited! It also reflects the fact that I’m doing my job. I mean, if I wasn’t doing a great job, these ladies wouldn’t be as motivated, upbeat, and ready to get things done! It’s up to me to keep them on their toes and challenged, but it’s up to them to put forth the effort and be consistent. I am extremely proud of each and every one of ‘em!

Right now, there are two groups: 5:30AM and 6:00PM. You have the option of doing three, four, or five workouts per week.

Let me tell ya, it’s really great to see everyone show up for the 5:30 AM workouts happy, ready to work hard, and full of more “pep” than expected!

So…what exactly do we do?

Well, here is the workout from Friday, October 16, 2009:

1. Warm-Up: easy walking/jogging, jumping jacks, and ramp runs
2. Indian Run: 4 minutes
3. Lateral Shuffle & Touch/Wall-Sits – 45 sec ea; 3 rounds
4. Indian Run: 4 minutes
5. DB Side Squats & Walking Lunges – 45 sec ea; 3 rounds (Side Squats R, Walking Overhead Lunges, Side Squats L, Walking Lunges + Rotation)
6. DB Extend & Crunch/Side Plank + DB Raise – 3 rounds

Here are the ladies who attended Friday’s PM workout (kudos to you guys for working on on a Friday evening while most people are thinking “happy hour”!):

(Look out, world…Sarah once again has a video camera! My last one was stolen, but I have a new one now!)

Wanna get in on the action and FUN? The next session starts November 9, 2009! It’s a two-week “mini camp” prior to Thanksgiving!

Go to http://www.BRLABootcamp.com for more information and to register!

-Part 2 of Guest Blog Post @ Love Eshe!-

Two blog posts in one day? WOW!

I just realized I hadn’t given more props to the amazingly talented and lovely Angel Stone of Love Eshe! She asked me to write a guest post this summer, and I also answered what have to be the most interesting (which is good for those of us with ADD) interview questions!

Check out Part 2 of my guest post at Love Eshe by clicking here!

If you missed the first part of my guest blog post, check it out by clicking here!

In addition to being a kick-butt trainer, Angel is an athlete! She recently competed at the Duathlon World Championships and has become one of my role models. Always finding the positive in every experience, Angel is truly a winner!  Check out her latest post, “My Journey to the Duathlon World Championships.”

-Got Humidity?-

Hey gang!

I know, I know…been a while since I posted. Don’t hate! I will be posting more often…just like old times! Just been super-busy and am happy to say that Baton Rouge Adventure Boot Camp is underway! We started yesterday. I am super-jazzed at not only the turnout for this first session, but the can-do attitudes and hard work the ladies are already putting forth! Be expecting some amazing success stories, pics, vids, and a few “brag” posts from here on out! On the subject of vids, a few of you may have been wondering why in the heck I haven’t posted any recent ones. Well, a week after my race, I was out on a ride and my car was broken into. I came back to find the window smashed and the jerkface stole my Flip (and tripod) from out of my work bag! I will be getting a new one soon, so no worries!

Okay, so…the title of this post is “Got Humidity?”

Why did I choose this?

Well, this morning it was 77 degrees and a glorious 89% humidity when I did my own outdoor workout.

My original plan was to go for a ride…I haven’t been on my bike since last Wednesday (sigh). This plan was thrown in the garbage, however, because the fog was insane this morning! No way I would have gotten on my bike on a windy road wearing all black (I forgot to bring along a bright top).

Instead of opting for some much-needed time in the saddle, I made the smart decision to stay off the road and threw together a killer 40-minute metabolic workout!

Here’s what I did:

1. Jump Rope: 2 rounds (4-5 min ea…first round took 6 min but ran into friend & stopped to talk for just a bit) –> 100 regular jumps, 100 alternating jumps, 50 ea leg single-leg jumps, 100 alternating heel touch jumps. Ended at 11 minutes and rested 1 minute, then did…
2. Bodyweight: 2 rounds (3 1/2 min ea) –> 15 prisoner squats, 15 elevated push-ups, 10 ea leg reverse lunge + rotation, 5 advanced inchworms. Ended at 20:15, then did…
3. KB Swings: 2 rounds (2:10 ea) –> 15 right/15 left x 3. I used one of my 8 kilos, since that’s all I had in my trunk (took a bunch out prior to road trip to Austin this past weekend). Humidity sure makes kettlebell work interesting! Ended at 26:10, then did…
4. JC Predator Band Circuit: 2 rounds (2:10 ea) –> 20 ea arm staggered punches R leg, 20 ea arm staggered punches L leg, 20 ea arm pivot pulls, 10 ea arm archer pulls, 10 2-arm alternating step press. During this circuit, the sweat was REALLY dripping down my face. Sweat in the eyes SUCKS, but it’s kinda neat at the same time! Ended at 35 min, then did…
5. KB: 2 rounds –> 10 snatches ea, 15 staggered 1-arm row + opposite arm drive.

Ghetto-fied writeup and lots of sweat drops!

The rest of the story.

41:10 = END!

Oh yeah, I forgot to mention that it was SO miserable I worked out without my tank top on. I took it off and used it for a sweat rag! I NEVER work out in just a sports bra…had no choice this morning!

My "sweat angel" print...get it? Like "snow angels" you do as a kid, but sweatier!

So, there ya have it…proof that I sweat like a pig…yeah, it was super-muggy, but I really don’t need any help in the sweat department! lol

Keep training smarter!

Yours in Health,

Sarah

-Baton Rouge Adventure Boot Camp!-

Starting Monday, October 5, 2009…Baton Rouge will FINALLY be a part of the Adventure Boot Camp family!

I am happy to say that I will be conducting the workouts! Are you ready?

For more information, visit http://www.BRLABootcamp.com!

You’ve heard our advertisements on 102.5 WFMF! Since we put the word out, women have been signing up and I am happy to say that there are limited spaces left! If you are wanting to be a part of this amazing fitness experience, visit the site NOW!

You have options. Workouts are at 5:30am and 6:00pm. You can choose which time works best for you!

FYI we are in no way affiliated with any other boot camp in Baton Rouge. If you come across information regarding boot camps in the Baton Rouge area and my name isn’t included, you can be assured that I am not a part of that program.

Baton Rouge Adventure Boot Camp is the FIRST of it’s kind in the BR area! People have tried to bring it here…and, well…we’re here!

Again, registration is limited, and has been filling up FAST this past week! If you’re ready to make some amazingly positive changes that will impact your life in ways you never realized, take a look at what we have to offer!

This is the one and only Baton Rouge Adventure Boot Camp!

-Triathlon Has Taught Me…-

Here we go!

Triathlon has taught me many things…already…even though i’m a neophyte to the sport, i’ve learned so much!

What I want to talk about right now is the fact that triathlon has taught me how to pace myself.

The concept of pacing oneself is not only important in the sport of triathlon, but in the sport of life as well.

Looking back on my life, there are numerous instances where it’s blatantly obvious that I had no ability to pace myself. I have always been such a “go go go” type person, and although I can be patient, I tend to either be going 100 miles an hour or idling. There hasn’t always been a moderate speed.

When I embarked on training for my first race, I learned very quickly that I must slow down a bit in order to progress. Take for example the fact that during one of my first training runs, my heart rate was roughly 180 and I was miserable the entire three or four miles! Yes, it was hot and muggy that day (go figure, typical summer day in Louisiana), but I simply wasn’t used to easing up. I have always just gone out and ran without knowing exactly how fast I should go. Obviously, the feeling of your heart wanting to burst isn’t what you want during easy training runs!

You see, when you have no concept of being able to pace yourself during workouts, you’re gonna burn out…fast. The same thing applies to life. You simply cannot go 100 miles an hour ALL the time. There has to be balance.

The same thing applies to relationships. Think about it…what happens to most people who meet someone and their relationship instantly goes from strangers to couple without a “dating period?” It’s not the wisest way to do things. Yes, there are exceptions to the rule, but in most cases, if people don’t take the time to get to know one another, and pace themselves, things fizzle out as fast as they started.

Again, there MUST be balance!

The sport of triathlon has taught me this. Working to promote balance in my life will forever be a challenge, as i’m extremely passionate about my profession and that tends to take over most of my days. Balance is healthy. Extremes are not.

As I progressed in my training program, things began to fall into place. I began to realize that both my resting heart rate and training heart rate were improving. I also began to notice that it required less effort to do workouts that were previously a challenge. My race pace in the run improved substantially, and I FINALLY discovered that “Zen-like” feeling many runners describe. Before this, I had no clue. It’s all about rhythm, balance, and pacing oneself.

It’s also about being in the moment.

All of these things are tied together. You cannot be in the moment if you aren’t able to pace yourself. Again, it’s not always been easy for me to slow down and relax. Through training for my first race, I have come to value “rest days” tremendously…not just because my body needed them, but because my mind needed the break as well.

I can honestly say that for the most of my journey leading up to The Austin Triathlon, I felt I was at 100%! The week before my taper week, I began to notice that overtraining was rearing it’s ugly head, so I made the decision to back off a bit and omitted the final three crazy-insane workouts from my schedule. I’m glad I did. I listened to my body. It was more my mind than anything. My body felt great but it was wreaking havoc on my mental/emotional health. This required me to slow down a bit. Learning to listen to one’s internal cues is a blessing!