Well, it’s Tuesday and this is the final week of the 2-week “mini camp.” Why is this session just two weeks? Turkey day, that’s why. The next session revs up November 30, and it’s a 3-weeker!
After Christmas, we will resume with regular 4-week sessions. Until then, it’s “mini-session” madness!
Check out some of the action from the 6:00PM workout last night! It had rained prior to the workout, therefore I had to modify the plan slightly from what the 5:30AM group did. Worked out well for these ladies, and there are definitely some happily-sore bodies today!
Today marks the end of the first week of this latest Baton Rouge Adventure Boot Camp session, which is a 2-week “mini camp.”
This week has flat-out ROCKED!
There are over SIXTY women taking part in this session! We meet at 5:30am and 6:00pm Monday thru Friday. It’s a short but sweet two weeks!
I am having the best time working with big groups! To be honest, I used to be intimidated by the thought of working with this many at a time, but I LOVE IT!!!! I feel challenged, motivated, and inspired by everyone’s hard work and upbeat attitudes!
I just got home from training my last client of the morning, and made her be my “guinea pig” for comparing the Tanita scale to skinfold calipers.
Here’s the lowdown:
45 years old
5′3
117.8 lbs
Bodyfat from scale = 26%
Bodyfat from caliper readings (3-site test: triceps = 12mm, hip = 6mm, thigh = 23.1mm) = 18.61%
“good” rating
I have been pinching peoples’ fat since 1995 (lol)…seriously, though, I feel i’m pretty accurate at the pinch test. In fact, after seeing what the scale said, I told her there’s no way…I guessed that she’s 18%…and after pinching her I knew she was roughly that…no, I don’t have ESP…lol!
Anyhow, there ya go…a 7.4% difference between the scale and the calipers. From what I know, there is a 3% margin of error when testing with calipers…obviously, that margin is a lot larger when using bioelectrical impedance (the scale).
Just for kicks, I did my readings on the Tanita right after I started grilling my healthy quesadilla for lunch…then I re-tested myself after eating…and I also did a self-test with the calipers (i’m super-talented, so it IS possible to do this, although it’s tricky, lol)
Bodyfat from caliper readings (3-site test: triceps = 10mm, hip = 6mm, thigh = 19.33mm) = 15.8%
“excellent” rating
That’s roughly a 10% discrepancy between the scale and the calipers for me.
So…hopefully this will put more than a few minds at ease. The scale is a more efficient means of taking measurements. It also can give inconsistent readings based on the time of day you’re tested, if you’ve eaten, gone to the bathroom, worked out, drank water, etc. Calipers take a little longer, are a bit invasive (because I gotta pinch on people, and some may not like that), and are not something I would use on obese clients. I learned a lesson years and years ago when I was roughly 22 years old and still a bit “green” as a personal trainer. I made the mistake of deciding to do a caliper test on a new client who was very obese. All went pretty well until I went to do her thigh pinch, and the calipers wouldn’t open wide enough to measure. I didn’t want to embarrass her, so I fudged the test, estimating in my head how many additional millimeters of pinch there were. In retrospect, this client would have been perfectly content simply knowing her baseline weight and girth measurements (ie waist, hip, etc.).
To be perfectly honest, I could care less about numbers these days. I come from a background of disordered eating and obsessive exercise. I used to weigh myself numerous times a day and my life revolved around all sorts of numbers…weight…bodyfat…sets…reps…pounds…workouts per day…time…distance…calories…fat…protein…carbs…I was OBSESSED. I feel that numbers often mess with peoples’ minds. We get fixated on certain numbers in relation to our weight, exercise routine, etc. It’s maddening! The last thing I want to do is see other people fall into this crazy cycle of obsessing over a specific number.
ugh.
What i’m most concerned with is the fact that my clients are making progress. People who hire me are wanting to lose weight, plain and simple. If you are exercising and eating healthy, it’s gonna happen. Yes, there are other factors involved, but if you are able to tell that your clothes are getting looser, that’s a BIG indicator that you’re losing bodyfat. If you are wanting to lose bodyfat and are tracking your weight/etc, if the number given by the assessment is decreasing, that’s most often a good sign!
Again, the main thing that we’re looking for is PROGRESS. Please don’t limit yourself to thinking that progress is only measured in numbers…it is SO MUCH MORE than that.
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…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:
30-foot single rope waves
Sumos - 75 lb dumbbell / 16 kilo kettlebell
Sledge – 16 lb / 8 lb
KB H2H Swing – 16 kilo / 12 kilo
TRX Recline Pull
4-foot Slosh Pipe (20-25 lb) OH Reverse Lunges
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!”
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!
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!
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!
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:
Warm-Up: easy walking/jogging, jumping jacks, and ramp runs
DB Side Squats & Walking Lunges – 45 sec ea; 3 rounds (Side Squats R, Walking Overhead Lunges, Side Squats L, Walking Lunges + Rotation)
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!
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!
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.”
VALSLIDE
FOAM ROLLER 
Well, it’s Tuesday and this is the final week of the 2-week “mini camp.” Why is this session just two weeks? Turkey day, that’s why. The next session revs up November 30, and it’s a 3-weeker!
Today marks the end of the first week of this latest 
I just got home from training my last client of the morning, and made her be my “guinea pig” for comparing the Tanita scale to skinfold calipers.
so it IS possible to do this, although it’s tricky, lol)
Today marks the beginning of the FINAL WEEK for this 4-week session of 
Happy “hump day” everyone!
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!
