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

-Boot Camp!-

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

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 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 boot camp sessions scheduled throughout the next year!


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'!

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!

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”!):

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