Official Website of Sarah E. Rippel, BS, CPT, FMS


Rippel Effect Fitness is moving! Eventually this site will be redirected. Until then, take a look at the beginnings of the new, content-rich, interactive Rippel Effect Fitness site: Completely new small group training program at BRFit - call for more information: (225) 326-2317


Baton Rouge Personal Trainer on a Mission!


I’m on a mission!

My name is Sarah Rippel and I am a Baton Rouge personal trainer.

(you already knew that though, right?) 🙂

Are you ready to get a jump start on your new year’s resolutions?

Click here to find out more!

(will send you to my website and most recent blog post!)

Exercise Expertise: The Dead Bug

The almighty Dead Bug. It’s a great exercise! Many people are familiar with it, but not everyone implements a sound, logical progression into their routine.

Click on the link below to read my latest post over at! I expand on the Dead Bug exercise and lay out my current progression which covers 28 variations! That’s a lot of dead bugs! 🙂

I will continue to post links here, but as a reminder, I am no longer utilizing this blog as my main site.

Have a terrific Tuesday and keep expanding your exercise experience!

Sarah 🙂

-MOJO: A Little Update-



CLICK HERE to access my latest post over at!


-Ironman 70.3 Buffalo Springs Lake – Part I-

The bike course was hellaciously hilly...and a blast, of course!

The bike was hellaciously hilly…and a blast, of course!

I had a blast at Ironman 70.3 Buffalo Springs Lake, which was June 30, 2013 in Lubbock Texas!

Here’s the first part of my recap:

-Here’s to Awesome.-

Need to get the redirect up and running. Until then, I will be posting links on here that have been published on my new site.

This is my latest attempt at gettin’ back at the blogging gig:

Have a healthy hump day!
Sarah 🙂


Rippel Effect Fitness

Rippel Effect Fitness

Rippel Effect Fitness is moving! Eventually this site will be redirected. Until then, take a look at the beginnings of the new, content-rich, interactive Rippel Effect Fitness site.

Another great post from four years ago! I am still a fan of weighted carries…ask pretty much anyone that I train! 🙂


Walking.  Most people do it.  Those of us who exercise do it without much thought.  Why would anyone who’s already reached a good level of conditioning add “walking” to their program?  I mean, walking is easy.  I can hear it now…you’re asking, “how in the heck is it going to do anything to improve my already-amazing physique?” 🙂

Well, let me break it down for you.  I’m talking about WEIGHTED walks.  Walks done whilst gripping dumbbells, kettlebells, barbells, small children, etc!  Kidding about the use of small children as weights, although i’m sure someone’s tried it before.

Anyhow, back to the task at hand.  Weighted walks are done for either time or distance.  The Farmer’s Walk is done by simply holding a weight in each hand.  The downward pull of the weights can be beneficial for stretching the upper traps (which are tight in many people) and encouraging proper posture…

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Four years ago, I was doing random stuff that seems to be “cutting edge” right now…quite interesting. 🙂


This is a great exercise if you (or a client) have difficulty with proper lunge execution!  Why?  Well, the band provides assistance as you come up from the lunge.  Also, the extended-arm position places more emphasis on the anterior core.  You will most definitely feel this!  Think about it – a major function of the core is to resist lumbar extension.  The band is applying a pulling force opposite of the lunging motion.  When you return to standing position after each lunge, this force is going to try and take you along with it.  Your body must remain strong and stable in order to resist “giving in” to the band.

Here I am using a 1/2-inch Superband.

Once you have mastered the movement using two arms, try just one!  Extend one arm, keeping it in line with the band, and lunge with the ipsilateral (same side) leg.  Now you’re challenging…

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Want to get in on the Tuesday/Thursday 6PM Boot Camp action?


-Posture & Movement Screening-

Last Tuesday I had a few hours to kill, so I figured I would mock-screen myself. I have a fairly good grasp on what my specific “issues” are, but it never hurts to go through things and encourage some healthy deductive reasoning! I am also working on bullet-proofing my body for the 2013 Tri season, so I am taking on myself as a Rippel Effect client. 🙂

In addition to both static and dynamic postural/movement assessments, I look at gait, and am constantly watching people move in general. The assessment process is an ongoing one. It all comprises the overall picture, and some may feel static postural assessments are a waste of time if one also does movement screening, but I feel that’s baloney!

I like to get as much information as I possibly can on each of my clients. I mean, I am apt to ask you on which side you carry your child or purse, how you typically sit while driving, and how you tend to sleep! If you sit at a desk for eight hours a day, it most definitely will be reflected in your static posture, which if less-than-desireable, will negatively impact the way you move.

It all adds up!

So, I figured it wouldn’t hurt to share my findings with you, in case you’re curious!

Static Anterior:

Supination as compensation
Tibia external rotation
Femur internal rotation
(Under active Lateral Sling; possible tight ITs)
Hip shift L w/slight lift
L upper trap more pronounced

Static Left Lateral:

Ankle neutral
Anterior pelvic tilt
Seems shifted forward
Shoulder protraction

Static Left Lateral OH:

Increased lordosis
Rib cage flare
Less shoulder extension ROM L

Static Left Lateral SL:

Femur flexed to 90
Good alignment

NOTE: findings on R Lateral weren’t much different from L

Static Posterior:

Femur internal rotation & tibia external rotation apparent
R foot slight turnout
L hip higher & rotated clockwise

Static Posterior HOH:

R scapula winging

Static Posterior OH:

L shoulder flexion & adduction more ROM
R erector spinae tone

Static Posterior SL R:

Not aligned
Lateral bend to L
Tight L QL/weak R hip

FMS: 15
(Scored as 0-3 for each of the 7 screens; no major asymmetries, thank goodness!)
Deep Squat – 2 (got to 90, torso parallel to tibia, dowel passed toes)
Hurdle Step – 2 (more stable on R/moving L)
Inline Lunge – 2
Shoulder Mobility – 2 (more ROM L; scored prior)
ASLR – 2 (more ROM R)
Trunk Stability Push-up – 3
Rotary Stability – 2

Decreased activity of Anterior Oblique Sling (L external oblique/R internal oblique/R Add), Posterior Oblique Sling (L lat/TL fascia/R glute max), and Lateral Sling (L QL/R GMed/R Add)
Increased activity of Deep Longitudinal Sling (especially L)

Specific Correction Protocols:
Scapular Positioning
Anterior Pelvic Tilt
Lateral Pelvic Tilt
Limited Shoulder Flexion
R SL Stance
R Scapular Winging:
Limited Shoulder Flexion & Adduction

Strengthen AOS (especially L external oblique/R internal oblique/R Add)
Strengthen POS (especially L lat/TL fascia/R glute max)
Strengthen LS (especially L QL/R GMed/R Add)
Inhibit DLS (especially L)

R GMax
R GMed
R Add
L Lat
L Ext Oblique
R Int Oblique

L Sacrotuberous Ligament
L Biceps Femoris
L Peroneus Longus
L Tib Anterior
R Erector Spinae

The follow-up to this post will focus on my protocols to address my specific issues!

Until then, it pays to know what’s goin’ on with your bod!