-Myth Busters: Squats Part 1 – “Shoulder Width Stance Squat” Technique-
Happy Election Day!
I hope you vote! I got it done this morning!
I wanted to share a blog post with you. With it being Election Day, my mind has wandered to the misinformation, negativity, and propaganda surrounding this election. I am ready for it to be over, lol đ
I feel that many people are much more aware of our current issues and as a result, people who have never even cared about voting are going out and doing just that.
I have always been a bit of a skeptic, and tend to challenge group thought. Without going off on a ramble about my opinions on human nature, it is best that I just say that those of us in the fitness profession are inclined to go along with the majority view. It is safer to not “buck the system” and instead, agree with the current beliefs without investing any time or effort into one’s own research of them.
So, in typical Sarah fashion, I have been working on my upcoming book and took a “break” to do some searching online. I have come across some pretty interesting reads, and want to share this one with y’all:
Myth Busters: Squats Part 1 – “Shoulder Width Stance Squat” Technique.
It definitely made me think. It is not rocket science, and I tend to prescribe squat progressions with various stances (ie: Gary Gray’s “matrix”). There are no “bad” variations (for the most part, but that’s an entirely separate blog post altogether), but there ARE those who bad about knowing exactly what is going on as their client performs an exercise. It is too easy to prescribe exercises without giving much thought to the chain of events set off in the body as they are performed. Simple adjustments such as changing foot position can make a tremendous difference. It all goes back to having a secure grasp on functional anatomy and biomechanics. In closing, always make sure you have a reason behind each and every exercise you prescribe for your clients. Know how to adjust any and all variables in the moment to adapt an exercise to their ability.
…and I really dig this quote, which I felt was appropriate on Election Day:
âItâs historical continuity that maintains most assumptions, not repeated assessment of their validityâ – Edward DeBono
-A Little on Regressions/Progressions and Intervals-
As I have stated before, being able to regress every exercise you program into your workouts is vital to not only the success of your clients but also your success as a fitness professional. The same holds true for progressions as well. Working with groups makes this an even more important skill, along with being able to do so at any time and for any client. I have never had a single group where everyone could do the same exercises, and it is naĂŻve to expect that to ever be the case. I almost always have someone with a âbadâ knee or back, and I have had to work around so many different issues it makes my head spin! Thatâs just the way things go.
The popularity of âboot campâ programs means that people of all levels of ability are interested. Although I do my best to incorporate exercises that serve to benefit general posture and mobility issues and âwake upâ muscles that need to be more active in my clients, the point needs to be made that group training is not and will not ever be as individualized as one-on-one training. There is simply no way to devote as much time to each person in your groups, therefore you must become as proficient as possible at sound programming and âtweakingâ exercises on the spot.
I typically offer three âlevelsâ of progression, but am always able to tweak these up or down depending on the individuals in my groups. I make a point of having my groups know that if their form starts to break down on any exercise, slow down. If this doesnât help, then take a few seconds to catch your breath and try again, and if that doesnât help, then hold a given position or stop altogether. In the group setting, people generally do not want to be seen stopping before the time is up, so this gives them plenty of options.
In going through the circuits, you will probably notice that I favor a 45/15 work-to-rest interval for âstrengthâ exercises. I have found this to be a favorable interval in that it allows for sufficient work while allowing technique to stay clean. In my opinion, a strategy of high reps done in a state of fatigue is simply not smart. I typically have to get people in my groups to slow down rather than speed up (again, the group environment tends to get folks fired up)! I abhor sloppy reps and do not believe it is beneficial for people to sacrifice form for intensity. Yes, intensity is most definitely important, but if the emphasis is always on âGO GO GO,â then the quality of exercise execution tends to fall by the wayside.
Now, for âintenseâ exercises such as sprints and rope waves, I feel that 20-30 seconds of all-out work is optimal. These exercises cannot be performed for an extended period of time, so please keep this in mind when planning workouts.
A final note: I do my best to incorporate exercises that provide the most âbang for the buck,â in terms of total-body strength, metabolic impact, and overall benefit to my clients. This does not mean that I seek out exercises that are âhardcoreâ and/or highly technical. One visit to YouTube will offer you plenty of off-the-wall exercises if that is what you seek. I do like to provide my clients with an ever-changing and non-monotonous workout experience, but I believe strongly in the basics and their variations. I am a former gymnast and it is nothing for me to attempt pretty much any exercise, but I would be insane to expect the same from my clients! Furthermore, why spend the time trying to explain a complicated âsingle-leg burpee to leg kick to toe touch to tuck jumpâ when youâre the only one who should even attempt it? Why waste workout time trying to dazzle your clients with âimpressiveâ circus-act exercises when they are just wanting to get their sweat on? Use sound judgment and realize that you can never, ever go wrong with the basics.
You will see that I most definitely like some unique variations, but they arenât ridiculous. Also, you will see that I throw in the occasional single-joint exercise (gasp)! Remember, your clients are there to get a great workout, and this means you must always keep your eyes and ears open when you are with them.
Keep an eye out for my upcoming book of boot camp workouts!
-The Importance of Single-Leg Stability for Runners & Triathletes-
Runners and triathletes, what does single-leg stability mean to you?
Not sure? It should mean a lot!
You’re being a smart endurance athlete by doing that “boring” strength and mobility work in the gym that’s gonna give you an edge on the competition. Major kudos to you for that, but if your exercises are along the lines of leg extensions, leg curls, and leg press, you need to step up your game.
First off, ditch the damn machines. If you know anything about my training philosophy, that should be a given.
Secondly, emphasize single-leg training.
Why?
Running isn’t performed on two legs! It is a single-leg activity!
It makes sense to train the body in a manner that transfers over to running, right?
I highly recommend the Functional Movement Screen (FMS) for every person I train. In a nutshell, the FMS is simply a tool that allows me to gain insight into a person’s ability to move. It is comprised of seven screens that cover the basic human movement patterns: deep squat, hurdle step, shoulder mobility, in-line lunge, active straight leg raise, trunk stability push-up, and rotary stability. Each screen is scored from 0-3. A score of zero is the result of pain being present during the screen and/or an inability to perform the screen. If pain is present, the screen is cancelled and the person is referred out to a doctor. On the flip side, a score of three indicates that the screen was performed in a manner that met the necessary requirements. A score of two is considered acceptable. A total score of 14 on the FMS is said to reflect a decreased risk of injury during exercise.
I video my clients’ screens in addition to viewing them at the same time. After the initial screen has been performed, I sit down and review the footage. This allows me to make notes regarding discrepancies in each movement in addition to scoring the screens. A client’s FMS score isn’t a diagnosis of anything, nor does it allow me to say “your left Psoas is tight and your right glute max is weak.” I am not a doctor and I’m not a physical therapist. I am, however, an aficionado of exercise prescription!
If a client scores a one on their trunk stability push-up, a one on their left hurdle step and a two on their right hurdle step, and a one on their right shoulder mobility and a two on the left, I make a priority of improving their ability on these screens. A screen that scores the left and right sides and results in a discrepancy between the two must be addressed. If there is a lack of mobility in a desired pattern, we work to increase it, and the same can be said for stability. You cannot build strength on top of dysfunction! 80% of people who exercise are most likely doing just that!
Promoting balance is the goal.
The initial FMS day is always eye-opening for people. Most people seek my expertise because they want to lose weight or train for a race. Most people do not give much thought to their movement abilities, but they definitely do after going through the FMS for the first time! Furthermore, it is always interesting to screen endurance athletes because more often than not, it allows them to grasp the importance of this strength and mobility schtuff. Yes, the “boring” schtuff…I mean, if its not swim/bike/run, why do it? Lol
I didn’t mean to get into an explanation of the FMS, but in true Sarah fashion it just came out. So, now that you know a little about movement screening, let’s get back to the importance of single-leg stability and that wonderful thang we call running!
If you’re a geek like me, then you cannot help but analyze the gaits of runners as you’re knocking out the miles. Yes, it’s a bit distracting, but I cannot imagine not being so aware of it! More often than not, I am witness to a plethora of funky gaits. I find myself cringing when someone doing the “Vibram shuffle” approaches me. You know, feet turned out and barely leaving the ground. So epic! There’s always gotta be a few of those who assume that the minimalist approach will magically make them a better runner. Instead, I have the feeling that most end up in pain. PROPER GAIT MECHANICS ARE MUY IMPORTANTE, PEOPLE! Yes, that important!
Sorry, I got on a roll there…
Single-leg stability. You need it. If you don’t have it, you must acquire it, or your running career will suffer.
Sounds serious…it is!
When we run, one foot is in contact with the ground while the other is not. Duh, right?! đ The ability to keep the pelvis in a relatively-level position during each phase of gait is what we want. If the hip musculature lacks the ability to stabilize the pelvis, the unsupported-side hip will drop below the level of the stance-side hip. A side-to-side “swaying” may result, and all of this means a huge waste of energy because of inefficient running mechanics. In addition, a lack of hip stability is a red flag for injury. If you want to enjoy a successful, long relationship with running/triathlon, it is issues like these that you MUST address.
Here is a simple, yet highly-involved exercise which challenges single-leg stability. I am using a Cook Band, but any resistance band will work. If your single-leg balance leaves much to be desired, you’ll want to use a band that offers more resistance. As you become more proficient, lighten the load.
The goal is to activate the core musculature and then perform the single-leg stance. Starting out, your body may not be able to get things firing properly, so that’s where the core activation via the band comes into play. Gradually work your way to using a light band as your ability to engage the muscles of your core/glutes improves.
Stand facing the band, which is anchored at a high point. Your feet should be in a neutral position. Assume proper postural positioning, perform shoulder extension and exhale (pull the band down so that your arms are towards the floor), then raise one leg, aiming for 90 degrees at the hip, knee, and ankle. Hold for a count of two, locking in your glutes and staying as still as possible. Sloppy reps are a waste of time! lower your leg and then release the band. Each rep is essentially a re-set. We don’t want protracted shoulders! if the exercise is too hard, use a band that offers more resistance. If your exercise execution looks like mine in the video, them you’re doing it right. đ
Try two sets of ten 2-sec-holds per leg.
How can you go about finding out if your single-leg stability can be improved? Simple. Call me and schedule an FMS appointment. Your hurdle step performance (in addition to your proficiency in the other screens) will reveal all.
Yours in Health,
Sarah
(225) 326-2317
Fitprosarah@gmail.com
-Rippel Effect Fitness Boot Camp Philosophy & Upcoming Book!-
Fitness boot camp training has been a popular part of my business for well over six years. The fitness group concept is a win-win, and has really become a popular means of exercise. I enjoy running boot camps so much, in fact, that I have made an effort to scale-back my personal training business so that I can put more time into my boot camp operations.
Why do I feel boot camps are a win-win? There are several reasons. The most important reason is boot camps allow more people to take advantage of a personalized approach to fitness, without forking over tons of money for one-on-one training. I fully back my one-on-one business, but letâs be real â not everyone can afford the $75/hour price tag, nor does everyone desire to work alone with a trainer.
There are numerous boot camp programs in my area, and no two are alike. I realize that as with the fitness industry in general, there are plenty of programs that are poorly run. I pride myself on providing the best experience possible! The bulk of my experience lies in working one-on-one with clients, and I have had to let go of a bit of worry pertaining to the fact that in a group setting, it is not easy to make things specific for each member. I spent a great amount if time and energy trying to create workouts that were a lot like those I design for my one-on-one clients (ie: emphasis on addressing specific postural issues, muscle imbalances, etc). I came to realize that I was trying to make things way too complicated, and this was interfering with the main focus of the workout. The reasons the ladies were coming to my groups were different based on their goals, but similar in the fact that they wanted a challenging, efficient workout that wasn’t boring! The main focus in their eyes was just getting it done and feeling empowered because of it! This can sometimes be a little hard to relate to for a fitness professional like myself who actually loves this exercise stuff! I get very excited talking about why I want a client to do a specific exercise, or pretty much any other topic that pertains to exercise for that matter! Problem is, most people who come to me seeking fitness intervention truly don’t care about all that – they just want results!
I am constantly reminding myself of my beginnings in the gym, and how intimidated I felt when I was just getting started. I am able to relate to my clients because I’ve been there, and I became empowered and am empowered each and every time I exercise.
Your success is ultimately determined by YOU, so never forget this. Without an inner drive to succeed, you will have a difficult time reaching your goals. We all have our struggles, but if you can utilize them & turn them into positive change, AMAZING things can happen! So, you are in charge of how far you go, however, I created this resource to help you get there!
The book I am putting together is my attempt to provide you, the fitness professional and/or intelligent fitness enthusiast, with “outside the box” programming ideas. I am providing you with a plethora of workouts that I’ve used in my outdoor and indoor “boot camps” over the past six years. You can utilize workouts however you see fit – I am providing the programming, but it is up to you to implement it wisely. This means adapting the workouts and exercises to your ability and/or that of your clients. This does not mean haphazardly throwing exercises at people and putting them at risk of injury. Only with time and hands-on experience comes the ability to create a workout experience that is both results-based and safe for all involved.
In the past couple of years, our profession has seen a tremendous influx of “box” gyms pop up that are being run by inexperienced coaches. With time, this trend will run it’s course. Those who respect sound programming and have solid reasoning behind each and every exercise they prescribe for their clients will remain. Those who think it’s acceptable to just throw a bunch of “functional” exercises together and have their clients believe that “the” way is to work out as fast as possible in a state of exhaustion will not be around for long.
Exercise at your own risk…and if your exercise program puts you at risk, please think twice.
Yours in Health,
Sarah
-Mobility Drills For Triathletes-
Triathletes are quite possibly the most driven and hard-working of any athletes. They are willing to put in the time and work that is demanded by what is considered to be the World’s toughest sport.
A 50-mile ride? No problem.
A little 10-mile run? Piece of cake.
Swim for an hour? Okay.
Work on flexibility, mobility, stability, and tissue quality? Ummmmm…
So, triathletes are as guilty as most people in not putting a priority on the “other stuff”…activities that serve to facilitate improved movement and performance.
Heck, I’m as guilty as everyone else. It’s easy for me to go for a run or ride. It’s actually FUN for me. As fitness professional, I know the importance of the “other stuff,” yet I am prone to skipping it. I have to schedule it in with the rest of my training or else it gets pushed aside. Bogus!
The “other stuff” is just as important as the “real” workouts! In some cases, it may be more important!
Most triathletes would benefit from adding the following three mobility drills to their training arsenal. They can be done as part of a dynamic warm-up prior to swim, bike, and/or run workouts and/or as part of an “off day” workout. Check out my “Cross Training for Runners” post for ideas on how I recommend structuring an “off day” workout.
The first drill is the Spiderman Walk. In the video, you will see that I’ve jazzed-up the basic Spiderman Walk by adding some lateral crawl pushups and inchworms (aka hand walks) to it. This would be considered an advanced option, whereas an in-place Spiderman or the basic Spiderman Walk would be better for those just starting out. Perform 3-5 reps per side.
The second drill is the Squat to Stand. This is an excellent drill for improving hip mobility, and with the addition of shoulder extension and torso rotation, t-spine mobility may benefit as well. Start off with the basic Squat to Stand and progress to the variation I’ve shown. Perform 4-6 reps, making sure that you push knees outward in the bottom position and sit back on the heels.
The third and final drill is the Quadruped T-Spine Extension & Rotation. Make sure to sit back on your heels with knees set wider than hip-width to ensure that the movement comes from the thoracic spine and not the lumbar. Perform 8 reps per side.
Quadruped T-Spine Extension & Rotation
Until next time, train SMART!
Sarah
-Boot Camp Workouts have ROCKED this Week!-
Yes, he sat there and posed!
This has been another great week for Rippel Effect Fitness! I am in the process of streamlining my approach to the workouts, and the result will be a more efficient, effective usage of our time! I have been creating programs for my clients and boot camps for almost 16 years now. Needless to say, I have written up an astronomical number of workouts in this time frame. Some are complete garbage, some are so-so, and some are magic! I am taking the best boot camp ones and tweaking them based on what happened when I “tested” them out during the actual workouts. Each 4-week session of boot camp is going to have a structure and “lesson plan.” There will be constant progression and modifications within the workouts, but there will be similarities in format from week to week within the session. The end result will be a polished take on my “never the same workout twice” mentality!
You see, it’s not that difficult to write out workouts. Pretty much anyone can do it. What makes the difference is being able to see your work come to life, and to be able to adjust things based on what actually happened during the workout. This is why I do not have respect for “fitness professionals” who have very little face-to-face experience with clients. How in the heck can you know what works best and what doesn’t if you have never put the plan into action? So, keep that in the mind the next time you come across the latest workout program someone is hawking on the Internet. Most likely it’s a “cookie cutter” program they jotted down on scrap paper from someone else’s ideas while playing on Facebook.
There seem to be a plethora of boot camp programs that basically consist of a mish-mash of exercises thrown together with complete disregard to progression. I am constantly checking out what other boot camps are doing, and to be honest, I am appalled at the lack of thought behind the workouts. Many times, boot camp instructors seem to show up and throw the workout together on the spot without planning anything out in advance. My BS meter is set off by anyone who doesn’t seem to think this lack of planning is a problem. I have had several trainers/boot camp instructors tell me that this is how they do it, and I was shocked that they were able to admit that without any sense of shame. I find it disturbing!
Bottom line: if you run boot camps and are not planning things out in advance, your clients are NOT going to get the results they seek, and you are just one of the multitude of average trainers doing what most people are doing. Eventually, this will catch up with you. Please do yourself and your clients a favor and reevaluate why you’re leading boot camps in the first place…and stop doing what you’re doing!
One of the biggest allies I have in making my boot camp workouts run smoothly is Workout Muse. Why? Because even though I am pretty fierce when using a Gymboss timer, Workout Muse doesn’t allow for any potential “snags.” You press play and don’t have to worry about the intervals. This means less “lag” time in between rounds (ie: someone starts talking about the latest episode of “The Bachelor” or something, and before you know it you’ve lost three minutes). I feel that it’s been extremely useful with my indoor workouts during the winter. We have capitalized on circuit-style workouts because we are indoors. Once we are back outside, we will be doing more running, games, traveling circuits, and AMRAP (as many rounds as possible) workouts involving our surroundings. I will still be using Workout Muse when we’re back out at the park!
So…here’s the “fun” we have had this week! đ
MONDAY
Warm-Up: 50/10 circuit
- Squat to Stand variation
- Split Squat or Sagittal Lunge
- Lateral Squat or Lateral Lunge
- 2-Leg or Single-Leg Deadlift variation
- Hi Plank or Pushup to Down Dog
3-Minute Continuous Rounds – 45s per exercise, with no rest in between exercises; AM boot camp group did a 1 min jog after completion of each 3-minute round, and PM group did the 1 min Mini-Finishers as shown below.
Circuit I:
- Staggered Squat + Alternating Floor Reach (BW or DBs)
- Woodchops
- Staggered Squat + Alt Floor Reach (other side)
- DB “X” Chop
- 1-Minute Mini-Finisher = 30s Jacks/30s Step Jacks (or 1 min jacks)
Circuit II:
- Reverse Lunge to Kick (BW or DBs)
- DB Squat/Curl/Press
- Reverse Lunge to Kick
- DB Punches 30s/DB Uppercuts 30s
- 1-Minute Mini-Finisher = 30s Burpees/30s High Plank to Down Dog
Circuit III:
- Lateral Lunge with “Loop dee Loop” Arm Movement (DB)
- Single-Leg DB Touchdown (or BW for easier; add OH press to make harder)
- Alt Lunge + DB Rotation
- Single-Leg DB Touchdown
- 1-Minute Mini-Finisher = 30s Skipping/30s Jogging
Circuit IV:
- Plank variation – Static/Swivel/Alt Abduction
- Side Plank variation – Static/Rotation (can switch sides @ halfway or stay on same side for time)
- Plank
- Side Plank
Circuit V:
- Feet-Up X-Body Toe Reach
- Bicycles
- Feet-Up X-Body Toe Reach
- Muffin Tops
TUESDAY
Warm-Up: 50/10 circuit (as above)
Slow Negatives & Explosive Power Tri-Sets – 30s for first exercise, done with a 3/1/explode tempo, followed by 30s active rest, and then 15s of a power exercise; 30s rest after completing a tri-set & then move on to the next; 30s rest after a full round; 3 rounds = 20 min
- Strength = BW Squat (hands at sternum/hands behind head/arms overhead)
- Active Rest = Cross Crawl
- Power = Speed Squat/Drop Squat/Jump Squat
- Strength = Push-Up (hands on DBs; on knees/elevated hands/floor)
- Active Rest = Jacks
- Power = Burpees
- Strength = Hip-Hinge (hands at sternum/hands behind head/arms overhead)
- Active Rest = Frankenstein
- Power = Skaters (lateral step/Skaters/faster &/or wider)
- Plank variation: Static/Diving/Walkup
- Cobra Stretch
- Plank Jacks: Alternating/Fast
- Reverse Crunches: Unilateral/Bilateral
- Low Back Stretch
- Straight-Leg “Raise the Roof” Thrusts
- Bridge: 2-Leg Static or Dynamic/Marching/Single-Leg Static or Dynamic
- Hip Stretch
- Bicycles: Feet Down/Feet Up
WEDNESDAY
Warm-Up: Dynamic (High Knee Walk, Walking Quad, Frankenstein, Side Lunge Shift & Skip, Spiderman + Rotation, Inchworms)
1:30 Rounds with Continuous 15s Intervals – 1:30 at each of four stations, alternating between exercises for 15s ea; 1 min rest after completion of a station, then rotate to the next; complete two rounds for 20 minutes, then perform two more rounds of the modified circuit for a butt-kicking 40-minute calorie-crunching workout!
CIRCUIT I:
- Superband March or Jog/Alternating Lunges
- Rope Alternating Waves/Assisted Squats
- Medicine Ball Woodchops/Slams
- Kettlebell Goblet Squat/Swings (2A or 1A)
- Superband Lateral Lunge/March or Jog
- Rope Double Waves/In & Out Waves
- Medicine Ball Pivot Rotations/Bent-Over Slams
- Kettlebell 1A Row/Sumo Deadlift
THURSDAY
Warm-Up: Dynamic (same as yesterday)
3-Minute Continuous Rounds – 30s per exercise, with no rest in between exercises; 1 min rest after completion of each 3-minute round; jog a lap during rest break & grab a sip of water; each round was done twice.
CIRCUIT I:
- Burpee variation: no jump/jump/pushup
- Log Roll variation: from forearms/from hands/pushup
- Overhead Reverse Lunge
- Mountain Climber variation: slow/fast
- Pushup variation: knees/regular
- Lateral Lunge variation: lateral squat/lateral lunge
- DB Burpee
- Renegade Row variation: 1A/Alt Arm/Pushup
- Squat, Curl, & Press
- Plank variation: Static/Swivel/Walkup
- Side Plank variation: Static/Rotation
- Side Plank
- Bridge variation: Static/Dynamic/Marching/Single-Leg
- DB Single-Leg V-Sit (switch at halfway)
- Straight-Leg “Raise the Roof” Thrusts
-FREE WORKOUTS Page Is Awesome!-
This is just a little update to let everyone know that I just updated my FREE WORKOUTS page to include each and every post that explains and/or shows a workout YOU can use!
I have listed each workout post, and all of them will open in separate windows.
So…if you’re needing a little inspiration, or just need some workout ideas, stop by often! I will be updating the page on a regular basis to provide more awesome content for y’all!
Check it out now by clicking here!
-This Is How I Do It Pt. II!-
Before I begin, let me announce that the current session of Rippel Effect Indoor Fitness is rockin’! We are SO thankful to be indoors right now, as it was 29 degrees this morning! If you are interested in seeing what we’re all about, drop me a line at fitprosarah@gmail.com and you can come check out a class!
This blog post is the first of two that I am posting today. I know, another double whammy! I wanted to share two workouts with y’all so you can have more insight into how I do things, and hopefully give you some ideas to use on your own!
So, without further ado, here goes the first post of the day!
As a follow-up to my last post, “This Is How I Do It,” I wanted to provide a detailed description of the 14-station mega-circuit that I go through in the video shown below.
As explained in the initial post, I had to veer from the workout I had mapped out because we had to work out in a different room that evening. This meant no battling ropes and a lot less floor space, but we still managed to rock it with 14 people!
Below is my outline of the circuit showing the various progressions for each exercise. Also included is my rationale for choosing each exercise.
Sidenote: I feel that way too many trainers simply throw exercises together and don’t put much thought into their clients’ workouts. There should ALWAYS be a reason behind each and every exercise. If you are simply having people do exercises just to do them, or because you just wanna wear them out & make them sore, you’re not only wasting their time, you’re risking their safety and ultimately your reputation. Clients should not be afraid to speak up and ask their trainer why they are having them perform a certain exercise! Go ahead, I dare ya to ask your trainer! Some of you may be shocked to find out that they do not have an answer. đŚ Sad, but true!
Thursday 1/6/2011 14-Station Mega-Circuit Workout:
- Dynamic Warm-Up
- Mega-Circuit: 30/20 interval; 2 rounds
- Kettlebell: Level 1 = Sumo Deadlift; Level 2 = 2A Â Swing; Level 3 = 1A Swing
- The Sumo Deadlift is an excellent precursor to the Kettlebell swing. Both movements effectively engage the posterior chain (in layperson’s speak, they really work your butt, lol). The Sumo Deadlift, when done properly, can be an awesome exercise to teach someone to sit back and “drive up” through the heels, utilizing the powerful hip musculature.
- Lateral Squat: Level 1 = Bodyweight; Level 2 = DB; Level 3 = DB Arms-Extended Front Hold
- The Lateral Squat is a great hip mobility movement. It is one of those excellent “bang for your buck” exercises, as it also obviously works the legs & hips. Make sure that feet face straight ahead and heels stay on the ground. You should feel a stretch in the adductors (inner thighs) and a good burn in the hip/glute of the working leg.
- Medicine Ball: Level 1 = Woodchop; Level 2 = Slam; Level 3 = L/R Slam
- The Woodchop is a total-body movement and can be considered a “standing core exercise.” It’s also very good for shoulder mobility. An advanced variation would be to come up on the toes with each rep, encouraging “triple extension” (ankles, knees, and hips), which is a very important action of the lower extremity. The Slam is a progression on the Woodchop. It is a ballistic movement that requires coordination and emphasizes power production. A non-bounce ball may also be used, which changes things up a bit in that the exerciser must squat down to retrieve the ball from the floor after each rep.
- BOSU: Level 1 = Hi Plank Hold; Level 2 = Hi Plank L/R Tilt; Level 3 = Pushup; Level 4 = L/R Tilt Pushup
- The BOSU Pushup progression begins with a Hi Plank Hold. This is an excellent progression that builds on the basic Hi Plank and adds the stimulus of instability. This position can be further challenged by the addition of a L/R Tilt, where the goal is to keep the body as still as possible while manipulating the arms. You really must “lock down” the entire body, especially the core/glutes, in order to perform this movement effectively. The scapular stabilizers are doing a ton of work! The BOSU Pushup is more than just a pushup! I am a big fan of the pushup anyway, but performing pushups on the BOSU introduces more of a core stimulus as well as excellent stimulus for the scapular stabilizers.
- Single-Leg Contra-Lateral Anterior Reach (L): Level 1 = Knee Depth; Level 2 = Cone Depth; Level 3 = Floor Depth
- Single-Leg Contra-Lateral Anterior Reach (R): as above
- The Single-Leg Reach progression is a very simple series, yet a very effective & challenging one with numerous options for “tweaking.” Balance work is important for everyone! It is especially important for runners, as running is a single-leg activity! For this workout, we stuck with bodyweight and utilized depth as a way of introducing more of a challenge. It is very important that when standing on one leg, the foot is pointed straight ahead and the knee is never allowed to lock out.
- DB Punches: Level 1 = Slow; Level 2 = Medium; Level 3 = Fast
- Dumbbell Punches may look kinda goofy, but they are an excellent way to train the core in a standing position. They also get your heart rate up and encourage the “cross-body connection” that I have spoken of in earlier posts.
- Split Squat (L): Level 1 = Bodyweight; Level 2 = Arms Overhead; Level 3 = DB Overhead Hold
- Split Squat (R): as above
- The Split Squat is not only a great leg/hip movement, but an excellent way to stretch the anterior hip of the non-working leg. It is also the one and only way to introduce a beginning exerciser to the wonderful world of lunges! The Split Squat challenges balance as well. Manipulating the arms by putting them in an overhead position engages the core, and the addition of a weight to this position further enhances this effect.
- Mountain Climbers: Level 1 = Basic; Level 2 = Slider Single-Leg; Level 3 = Slider Alt-Leg; Level 4 = Slider Bilateral
- I love Mountain Climbers for several reasons, but especially because they combine a locomotive movement with upper body stabilization. The core is challenged, there are numerous progressions & variations, and ultimately one could perform a contra-lateral slider movement such as “Floor Scrubbers” (click the link to see my YouTube vid)!
- Kettlebell 1A Row (L): Level 1 =Â Staggered-Stance Contra-Lateral Supported; Level 2 = Unsupported
- Kettlebell 1A Row (R): as above
- There tends to be a predominance of “pushing” movements, especially in boot camp-style workouts, therefore it is very important to emphasize “pulling.” The Kettlebell 1-Arm Row is a basic exercise, but there are several ways in which one could introduce more of a challenge. The easiest is by decreasing the support of the torso by not allowing the non-working arm to rest against the forward leg. An even more difficult variation would be to perform a 1-Arm/1-Leg Row.
- Jump Rope: Level 1 = “Fake”; Level 2 = Basic Jump Rope; Level 3 = “Sprint” Jump Rope
- Nothing like the good ol’ Jump Rope! This is one of my favorite pieces of equipment – it’s cheap, effective, and a challenge! Wanna know why you don’t see many people jumping rope in the gym? It’s HARD! Once you get the coordination down, you can rock & roll with variations, all the while keeping the heart pumping and improving your overall fitness.
- Slider Leg Curl: Level 1 = Eccentric; Level 2 = Full Range
- The Slider Leg Curl is an awesome movement that is somewhat similar to Stability Ball Leg Curls (click the link and see my YouTube vid). Yes, it’s a supine movement and could be considered non-functional for that reason alone, but it’s too good not to perform! You must fully engage the core/glutes in order to perform this exercise. Oh, and it burns soooooo good!
3. Â Floor Work & Stretching
So there ya have it, last Thursday’s workout & my rationale for all of the exercises. Give it a try and let me know what you think by leaving your comments below!
-ABsolutely Awesome Nonstop Ab Circuits!-
Hey everyone!
I hope you’re ready for some ABsolutely awesome ab training ideas, because i’m going to fill you in on the most recent Rippel Effect Fitness boot camp workout:
ABsolutely Awesome Nonstop Ab Circuits!
Last night, I joined my PM boot camp group for this “fun” workout, and my AM ladies got to experience it this morning. I did a little bit with the AM group, but not to the level of last night. My abs were already sore when we finished last night, and I have a feeling they will continue to become more sore as the day progresses.
As you can see, there’s a lot goin’ on!
I’m going to lay it all out for you from start to finish!
DYNAMIC WARM-UP: 15 yds ea
High Knee Walk
High Knee Run
Walking Quad Stretch
Butt Kickers
Frankenstein Walk
Frankenstein Skip
Side Lunge Shift & Skip (Frankensteins also included):
Walking Spiderman with Arm Reach
Hurdle Walk:
Inchworm:
CIRCUIT #1:
"X" - start
"X" - step 2
"X" - step 3
"X" - finish
Burpee (basic):
Hi Plank 3-Way Knee Drive (shown using a slider):
Feet Up L/R Toe Reaches (very similar to this vid):
CIRCUIT #2:
DB Windmill:
Plank Jacks:
Getup Situps:
Mountain Climbers:
This workout was a BLAST! Lots of red, sweaty (yet still gorgeous, all of ’em) faces when we were done!
Y’all give it a shot, and let me know what you think! Feel free to leave comments cursing my name, lol! đ
Oh, and I almost forgot to mention that SuperEthan made a guest appearance during last night’s workout!
Can ya see him? He's super-fast!
There he is!
Fly, SuperEthan, fly!!!!
I would also like to add that the Rippel Effect GOALS board is filling up! We are missing a handful of people, but they will add their cards by the end of this week and next! Lots of awesome short- and long-term goals!
GOALS board as of 1/5/11!
Here is my GOAL card! Yes, I realize I need to make my "eat more/better" goal more specific. I basically have the world's worst appetite. People assume I eat all day long b/c of all the working out that I do, but I simply can't. I get full fast, and it's not become too much of an issue...I just don't need to lose any more weight! Okay, okay, i'll stop before someone slaps me! đ
-Change is GOOD!-
Totally unrelated pic...but funny...I bought this...you wind him up and he does pushups!
Happy Monday, everyone!
I wanted to kick the week off with a post about something that applies to ALL of us.
CHANGE.
Last week, I really began to reflect upon my own workout program and goals. For over a year, the focus of my workout program has been training for triathlons. I made a HUGE change in early June of last year (a day or two after my birthday, in fact), and that change was simply deciding to do my first race. Little did I know at the time what an amazingly positive impact that decision would make on my life. As a recovering perfectionist and “all or nothing” type who is eternally seeking balance, having a goal is something that fuels me. I simply cannot perform and/or make progress as I would like if I do not have a goal in mind. I have to commit myself or else I get sidetracked. So, long story short, I jumped into training for my first race with a vengeance. Ask anyone who knows me – I was unstoppable. If you weren’t one of my amazing blog readers last year, go back and check out my triathlon-related posts. You can also check out my ongoing training log at dailymile.com by clicking here.
So, why am I getting at? What does my own training have to do with change? Other than the fact that I practically revamped my entire way of working out and tailored it towards a tri-specific program, the entire process changed me. I learned so much about myself and grew stronger with each workout. The workouts got harder and I grew stronger. Funny how that works! đ
In the typical way these things tend to play out, after all of that buildup, finally “race day” came. It was definitely a first for me. The entire process was full of firsts. I was hooked and couldn’t wait to keep racing. I came back to Baton Rouge from my beloved home state (and favorite city, Austin) even more determined and ready to plan my training for the next race. The downside was that my first race was at the end of racing season. What ended up happening was I wasn’t able to keep that “fire” burning as it had been, and although I stayed on track, there wasn’t that pressing urgency to get things done. The next race I had planned on was in March of the next year. Holidays came and went. I got sick for a few weeks. I decided not to do that second race. I felt uninspired, unmotivated, and unsure of what to do next. I continued to bike and run but hadn’t been in the pool since December 2009 when in April of 2010 I committed myself to doing a sprint tri in early May. Suddenly, everything old was new again. I grinned and bared it during swim workouts. I focused on gaining more experience. Race day came and it rocked, despite my ongoing battle with the open water swim. I was proud of myself and it was as if I was back on track. Next race was Memorial Day. I looked forward to it for several reasons: I had discovered I liked the fast-paced nature of the sprint distance, I felt confident, and the CapTex Tri was in Austin! I got to see my friends and spend the weekend in the ATX as well as tackle yet another race! Awesome!
"I NEVER wanna do another tri EVER again!" ;D
Long story short: the race was disastrous. I could have quit numerous times but I didn’t. That’s the bottom line.
I didn’t quit.
Again, you may be asking “where are you going with this?”
After that race, I felt a little lost. My confidence was shaken. I would be lying if I said that I have felt a bit uninspired since that day. Yes, I have continued to train, but I haven’t been sticking to my “plan” because I cannot seem to commit myself to any more races this season.
So, last week I made the decision to just let it go. I am taking a break from training for a specific race, and if I decide to register for one (most likely the Avia Austin Tri), great…if I don’t, no big deal. I am going to take some time and fall back in love with kettlebell training. I have missed it! I am also going to stop slacking on my “upkeep” work (flexibility, mobility, and core stuff). I am taking the pressure off of myself and am actually looking forward to designing a program for myself that doesn’t just focus on swim, bike, and run. I will continue to run and of course, ride my bike, but I can’t make any promises about swim workouts. If I feel like plodding away in the water, I will. If I don’t, I won’t. Simple as that.
My approach to exercise is an eclectic one. I like to use all sorts of methods, and I get bored with doing the same routine twice. You would think that my ADD would get the best of me with the seemingly-limited scope of training for multisport, BUT…training for three disciplines has actually kept my interest! Training for just running, on the other hand, would bore me to tears! Anyhow, what i’m excited about is the fact that I know my workouts will serve to improve my performance in triathlon, even if i’m not following a strict triathlon-specific plan.
There is something to be said for the carryover effect that Rippel Effect workouts provide!
If you are seeking change, DO IT!
If you need more inspiration, watch this documentary:
I watched it last night and it really got me thinking…yes, I know…more thinking! As if I don’t do enough of it already!
Have a great week!
Sarah
-The Best Bang for Your Fitness Buck!-
Yes, this is somewhat embarrassing...here I am at the age of 19, weighing 100 pounds and using a machine that I haven't touched in at least a decade! That's the way we did things back in 1995!
As a fitness professional, I get asked all sorts of exercise-related questions on a daily basis. One of the top ones (aside from “how do you make that look so easy?” lol) is:
“What’s your favorite piece of fitness equipment?”
Nowadays, those of us who are obsessed with fitness are fortunate enough to have our pick of “nifty” gadgets! There’s kettlebells, Dynamax medicine balls, furniture sliders, JC Predator bands, Indian clubs, sandbags, and the ever-popular  TRX. So…which device tops ’em all in my book?
If it's good enough for Ellen, it's good enough for all of us!
The Shake Weight.
It’s amazing! It really is!
Okay, okay…I can’t continue…I am completely kidding. I feel the Shake Weight is a piece of crap, and I would hope that none of you believed me in the first place!
Seriously, with all of the amazing (and fun) options out there, at times it can be difficult for my ADD self to not go overboard with equipment choices when writing up programs for my clients and boot campers! I am a big believer in keeping things simple, especially with my boot camp workouts.
Yes, I do love to use my favorite gear, but I feel it is important for everyone to remember that the best piece of fitness equipment is the one that doesn’t cost a dime, is VERY portable, and offers a plethora of exercise progressions that build upon the basic patterns of human movement. With a little know-how and a ton of creativity, you can take this piece of equipment and come up with your own exercise “tweaks,” thus making it what I feel to be the best option out there!
So…what is it?
The chin-up is the king of bodyweight exercises, in my opinion!
YOUR OWN BODYWEIGHT ITSELF!
“But Sarah,” you say…”that’s not exciting.”
I say you’re wrong!
The human body and all of it’s intricacies amaze me. The fact that we have the ability to move the way we do is something none of us should take for granted. I feel extremely fortunate to be able to use my body!
In addition to the reasons stated above, I feel that bodyweight training tops any fitness gadget for the simple fact that anyone at any level can do it. It’s not intimidating, doesn’t require a ton of initial skill, and paves the way for more advanced training that lies ahead (with fancy, cool equipment such as the TRX that I mentioned earlier)! This is why I feel it provides the best bang for your fitness buck!
To be brief, if you cannot properly control your own bodyweight during an exercise, how in the heck can you expect to safely perform it with 50 pounds of weight on your back? If your knees cave in when you squat and/or you don’t have sufficient hip mobility, doesn’t it make sense to “clean up” the movement first and THEN worry about making things harder? Many people can’t even squat properly, therefore things are complicated enough without the addition of a barbell, kettlebell, or weight vest!
Since I brought up the squat, let me throw out a few ideas that can lead to a myriad of bodyweight squat progressions (in no particular order). Here’s a few ways I “tweak” the bodyweight squat:
- Manipulate the arms (reach overhead, to the side, to the ground)
- Manipulate the torso (hinge, rotate, extend, shift)
- Alter the stance (slightly staggered, staggered, toed in/out)
- Stand on one leg (which can be further modified by the addition of 1 and/or 2, as well as)…
- Manipulate the “free” leg (while doing single-leg squats; drive it out as you descend, allow it to counterbalance, reach it out to the side, keep it triple-flexed at hip/knee/ankle, swing it thru)
- Change the speed (static hold, basic reps, slow negatives, pulses)
- Make it plyometric (jump up, forward, to the side, rotate)
You get my idea.
To get even more of an idea, check out one of my favorite blog posts featuring the Gary Gray squat matrix from my fellow fitness pro Jamie Atlas. You will see why I love this blog post! đ
My boot camp workouts rely heavily on the use of bodyweight exercises. Here we have burpees...everyone loves 'em (ha!), and there are tons of ways to tweak them up or down, depending on fitness level!
SIDENOTE: I have said it before, and i’ll say it again: it is an all-too-common practice in the industry for personal trainers to throw fancy exercises at new clients without first making sure that they are at a proper level using bodyweight alone. There are numerous reasons why this happens, and it is up to you as the client to arm yourself with the ability to be selective in hiring a fitness professional! Interview them first! Ask them if they know how to properly progress a client from de-conditioned couch potato to rockstar!
Until next time, stay active, love life, and LIVE IT!
Yours in Health,
Sarah
-Another Great RIPPEL EFFECT Workout!-
There has been SO much going on in my life! GREAT stuff! I have been working my butt off, as usual. I am focused on my own training for triathlons, and have finished an Olympic distance tri and two sprint tris (The Louisiana Triathlon and the CapTex Tri) since September 1, 2009.  I think back to the days where I would sit down and blog on an almost-daily basis, and wonder just how I got it done. I know, I knowâŚwe are ALL busy, so thatâs no excuse! I guess I just got out of the habit!
Anyhow, letâs move on to the topic at hand â another great Rippel Effect workout!
-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:
- Warm-Up/Stretching
- Speed Ladder drills with sprint out
- 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
- 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)
-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! đ 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!
-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 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:
- 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…
- 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…
- 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…
- 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…
- 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 đ
Keep training smarter!
Yours in Health,
Sarah
-RIPPEL EFFECT Outdoor Fitness…Rippin’ It Up!-
As usual, i’m havin’ a blast and we’re kickin’ that word that rhymes with sea bass! ;D
Kicked off another week of schweaty fun this morning, and as usual, got some action on video for you guys!
But before we get to this morning’s festivities, let me rewind a bit back to last week. Â I’ve been so busy with only 13 days left til’ race day that I haven’t been keeping up with my blogging! Â Not to fret…life will return to a more “normal” state after September 7…that is, until I choose another race date!
Anyhow, last week was the first week for this little group, and they survived three heart-pumpin’, butt-bustin’ workouts!
I’ll let the vids do the talkin’! đ
Here I am, explaining part of last Thursday’s dynamic warm-up:
Here’s some Superband/Core action from last Friday:
Here I am, enlightening the ladies on the wonderful Burpee/Squat Thrust/Up-Down this morning:
Here are Ashley and Michelle demonstrating their excellent Burpee, Single-Leg Anterior Reach, and Squat abilities:
I was on a Tabata kick this morning:
Last, but not least…part of this morning’s “finale”:
-RIPPEL EFFECT Outdoor Fitness Rocks!-
New logo!
Tuesday kicked off the latest group of what I am now calling “RIPPEL EFFECT OUTDOOR FITNESS!”
Before I begin talkin’ about that, here are just a few quick updates:
1. Yes, I AM still alive…I haven’t been blogging as frequently because life has become extremely busy…in a good way, though! Â My client roster is almost maxed-out, i’ve got my group training goin’ on, and am trying to find time to work on the new site as well as a few projects!
2. My race is in 2 1/2 weeks! I am STILL having a blast with my workouts! I had a killer ride this morning in the rain! Nothing like it! đ  Check out my most recent post!
3. If you remember me talking about an interview I did for Hair’s How magazine, I mentioned it would be in the August issue. Â I received a copy of the magazine and the article rocks! Â A big thanks to Naomi for asking me to offer my insight into corrective stretches for the “Occupational Hazards of Hairstyling” article!
4. T-shirts have been ordered for my race!
Two of my good friends got together and used my new logo (which was designed by super-duper online training rockstar client and driving force behind my new site, Tonya!) as inspiration for the tees.
I’m not sure how many have been ordered, but I know there are extras. I have a few “takers” already, in addition to my friends who are supporting me at the race! If you would like one, let me know!
Yes, they are fluorescent yellow! Awesomeness! đ
OK…now…let’s talk about my latest group of outdoor training “victims!” ;D hehehehe (evil laugh)
Squattin' on Tuesday! Workin' butts at the butt crack o' dawn! đ
I kicked things off with a bang on Tuesday! Â Let me tell ya…there’s nothing quite like the feeling of working out before most people have gotten out of bed. Â I’m a morning person by nature, so I cherish the wee hours (to an extent, lol…i’m not THAT crazy) and thrive on knowing i’ve gotten a heck of a lot more accomplished before lunchtime than many others have! Â What’s great about early morning outdoor workouts is the fact that you get to exercise while the sun comes up! Â It’s quite a cool experience, and you’ll see this in the pics and vids to come! Â This morning, it was crazy how fast it seemed to get light…I mean, it was almost dark when we started, and all of a sudden it was as if someone flipped a switch!
Like that scene from Rocky...kinda! đ
Tuesday’s workout, in a nutshell:
- General Warm-Up – walk/jog 5 min
- Dynamic Warm-Up – 10 min (high knee walk, frankenstein walk, butt kickers, inchworms, etc)
- Bodyweight Circuit x 2 (squats, picnic table push-ups, overhead reverse lunges)
- Ropes! 2 rounds: 20 seconds, 3 patterns, partnered-up!
- Hill Steps – run, crawl, zig zag lunge
- Bridges/Stretching
Here’s some footage of the ladies gettin’ after the ropes, as well as trying to get me to go easier on ’em! đ
I will be adding another post this weekend covering more from this week’s outdoor workouts!
-Guest Blog Post @ Love Eshe!-
Hey everyone…listen up!
Angel Stone is the savvy and spirited force behind Eshe Body Center, offering personal training and fitness consuling in DC/MD/VA. Â A while back, she asked me to write a guest post for LOVE ESHE…of course I was extremely flattered & super excited! Â I wrote up a post called “The Three Issues Most Womenâs Workouts Arenât Addressing,” and shot an accompanying video!
About LOVE ESHE:
“Eshe, pronouced ah shay, means “life” in Swahili. LOVE ESHE was created to inspire you to live each day to the fullest by keeping both your mind and your body fit.
Our mission is to 1) keep you abreast of the best in fitness and nutrition trends, 2) expose you to inspiring people, and 3) make you feel really guilty about being lazy.
Sense of humor is required.”
As you will soon discover, Angel rocks and LOVE ESHE is an awesome blog that is jam-packed with fitness information! Â It’s not meant for those who can’t laugh a little, so I know most of you are gonna appreciate Angel and what she does! Â Y’all all know I love fitness professionals who aren’t afraid to set themselves apart by being themselves!
Check out “Southern Fitness Maniac Part 1!“
-Scrub the Floor…For the Core!-
"549...550! Whew!" đ
It’s been a while since I put up a video of a nifty “outside the box” exercise.
In fact, I have a gazillion on my computer that I have yet to edit/upload! Â I’m thinking eventually i’ll just redo most of them, lol. Â I have a new site in the works, and plan on having it house my massive “exercise how-to” database. Â Pretty sweet, huh?
Anyhow, here’s one I shot on Monday during my brief leg/core workout, which i’m still sore from… (okay, so the combination of that workout plus trying out my new clipless pedals that evening, then running 5.5 miles Tuesday morning, then swimming that evening plus riding 15.25 miles this morning probably has more to do with it than a few sets of squats and lunges, but hey, lol)!
I call these “Floor Scrubbers,” and i’m using the Valslides…one under a foot and the other under the opposite hand! Â If you are fairly advanced, give these a try!
I would suggest 10 reps per side, and for an even bigger challenge, perform “Alligator Drags” prior to a set of these (place sliders under feet and crawl across floor without moving legs)! Â My clients love ’em! Â If it’s good enough for my clients, it’s good enough for you! đ
To purchase a set of Valslides, visit the awesome Perform Better website by clicking here!
NOTE: Perform Better is basically THE ONLY company I choose to do business with. Â In the near future, you will be reading about my experiences as an “affiliate” with a company who’s name I will not mention right now. Â Let’s just say that many fitness-related companies leave a lot to be desired when it comes to customer service and good business.
-Mental Strength-
Out on the river this past weekend for some much-needed "down-time," which is vital to one's mental strength!
We talk about physical strength all the time, but I feel we need to talk about mental strength more often.
This topic has been on my mind for a while now, because of the increased training load i’m under in preparation for The Austin Triathlon.
I am in Week 6 of my 14 week training plan. Â I will have trained for 13 weeks come race day, therefore i’m eliminating one of the “recovery” weeks. Â No biggie! Â Anyhow, I am in the final week of a three-week “Aerobic Stage,” and next week will be the recovery week i’ll eliminate…so, next phase is “Endurance.”
Week 5, which was last week, was when things really seemed to get tougher. Â The most notable workout from last week was Thursday, which I have named the “Toughest workout yet.” Â This is an excerpt from my latest post over at OTBTri:
â 1700 yd / 00:55
I wanted to quit like twice but of course, didnât 
1 x 200 (L1) = 4:15, Rest 60
12 x 50 Drills, resting 60 between
3 x 100 (L3), resting 50 between (1:50/1:57/1:55)
2 x 200 (L2), resting 50 between (4:15/4:09)
1 x 200 (L1)
I almost fell over after I got outâŚspace cadet! Thank goodness my clientâs daughter cooked me Eggo waffles at 8:45, and I grabbed a Lean Body protein shake at the gas stationâŚgot up too late to fix breakfast. Massage yesterday was pretty brutal and felt sore from it today. Towards the end of my swim, I finally started feeling like I was getting what my friend calls a âsprint kickâ down. YAY! Also, around the time of my last 100 yards, a group of kiddos came in to use the pool (summer day camp at the facility), and boy, were they LOUD. Good thing I was almost done b/c that would have been sooooooooooo distracting if iâd have had to swim the entire workout with them in there! They were shrieking b/c the pool heater is still not fixed, so itâs COLD!
This workout was literally a test of will. Â My body felt dead and I was rather “blah,” mentally. Â Also, being towards the end of the week, I was fatigued period. Â I swam around 1:00pm and was all by myself in the pool (until the kiddos came in right at the end, lol). Â It was a bit lonely without the little old ladies! Â I had thoughts going through my head like: “no one will know if I don’t finish the entire workout”…(soon followed by) “but I will know, and i’ll feel like a quitter…and i’m no quitter!” Â I also had thoughts like “why is this so exhausting for me?” and then “screw it, i’m tough enough and I CAN do this.” Â The 12 sets of drills seemed to take FOREVER…and gave me time to let my mind wander a bit. Â The 1o0’s at Level 3 were pretty brutal, and there were predictable points halfway thru each set where I felt like I wasn’t getting enough air. Â The 200’s were pretty tough as well, but I reminded myself that I was probably trying to go too fast, so I did my best to relax. Â See, relaxing in the water is my biggest challenge. Â I am still trying to find a comfortable pace, and then trying to match this pace with those required in my workouts. Â My technique is most definitely better, and still improving. Â The more efficient I am, the more relaxed i’ll be and things will just “flow.” Â This is why i’m sneaking in an extra swim workout this afternoon. đ
It’s all in the mind, people.
Obviously, the body must perform…but without the proper mindset, all the physical ability in the world means nothing. If you tell yourself you can’t do something, you’re not going to be able to do it. Â Period.
Please do yourself a favor and eliminate these words/phrases from your workout vocabulary (I have):
- I can’t
- I’m not strong enough
- I’m not fast enough
- I’m not conditioned enough
- I’m tired
- I’ll do it later
- I’ll skip that part
- Why?
- It’s hot
- It’s so early
- What if I fail?
- Why bother?
I could go on and on but I think you get my point.
Get your mind right, and the rest is easy!
-The Lean Abs Machine!-
You're never too old to exercise!!!!
Hey rockstars!
So, this morning I endured yet another fun workout, which you may read about over on my triathlon training blog, OTBTri, by clicking  HERE.
As I mentioned in that post, there are some adorably precious and sweet little old ladies who are in the pool when I go swim. Â They are awesome! Â I got a kiss on the cheek from one of them this morning! Â One of these days, i’ll get someone to take my picture with them, as I feel they have become part of “Team Sarah,” and they motivate me to keep swimming! Â I also will tell them i’m a trainer and perhaps show them a few new exercises they can do with the pool noodles!
So, after my 950 yard swim workout, I hopped on the stationary bike for 45 minutes. Â I met another sweet little old lady who came in to use the treadmill as well as the chest press machine. Â If you check out the blog post I mentioned above, you’ll probably smile when you read about our conversation!
The Lean Abs Machine!
Anyhow, in the weight room at the so-not-crowded facility I joined (which I may add, is super-great because I really don’t want to deal with perverted creeps staring at my butt while i’m swimming), there is a small assortment of somewhat-dated equipment. Â All I require is a bike treadmill for days I don’t feel like training in the heat.
After I finished my ride this morning, I happened to notice a funky-looking contraption laying on the floor. Â If the foot plate was at the opposite end, it could resemble a makeshift T-bar row of sorts.
Ta-da!
So, I glanced up from the machine and spied a piece of paper on the wall that said “Ab Lean.” Â It shows a chick doing what I then realized was the contraption on the floor. Â Wow! Â All this time, i’ve been doing the wrong things for my abs! Â How have I been so stupid?! LOL!
Really, though, take a gander at the picture to the left and let me know if you agree with me – doesn’t this exercise remind you of a stability ball kneeling rollout? Â It sure does to me, and the kneeling rollout is a legit exercise. Â I can see some big problems with the “Lean Abs Machine’s” method. Â First off, y’all know i’m not a fan of machines at all. Â Secondly, y’all know I DO love exercises that require you to be on your feet. Â Combine these two things, and in this case, you have a potential back issue on your hands. Â Look at the middle picture where the chick is in the “extended” position. Â See how long a line there is from her elbows to her feet? Â Also see the potential for the low back to “sag?” Â Maybe i’m wrong, but in the picture, it really does seem she’s sagging! Â BAD!
Obviously, if someone was proficient in most exercises & knew the ins and outs of “core training,” they could probably try this funky contraption with no issues. Â BUT…this is a machine in a facility where there is no staff monitoring the weight room AND there are elderly members. Â I hope they don’t try this piece of junk!
As I said above, the Stability Ball Kneeling Rollout is a great “core” exercise. Â It’s also a great “pulling” movement as the lats are recruited when one returns to the upright position. Â Rollouts may also be performed with legs extended, however, for most people the kneeling variation is a much better choice as a starting point. Â Why? Â Shorter “lever arm” (there I go again, talkin’ Physics, lol) and therefore a decreased risk of form breakdown.
On the lever arm note – pushups are one exercise where I never recommend they be done on the knees to begin with.  Why?  It’s much easier to elevate the upper body, therefore decreasing the intensity of the exercise, while reaping the benefits of the core and glute’s  involvement.  No sissy pushups, people!
Key pointers for the Stability Ball Kneeling Rollout: Use a 55cm ball if possible. Â Keep “tall kneeling” position the entire time. Â Place hands on top of ball with arms extended. Â Don’t hinge forward at the hips as you roll. Â Keep neutral spine, glutes tight, and abs braced. Â Forearms should rest on top of ball at “end” position, then reverse the movement as you exhale.
Next time i’m at the facility, I may just have to try out that contraption…just for kicks. đ
-Pivot Your Way To Better Hips!-
Ah...the glorious hip pivot!
Sometimes I feel like I repeat myself…okay, so I feel I do that a lot! Â Call it what you will, I call it “getting the point across.” Â There are a few subjects with which this is the case, one of which is the glorious phenomenon of the hip pivot.
Why devote an entire post to this subject?
I could devote several posts to this subject.
Trainers – all of your clients need to do exercises that incorporate the hip pivot action.
Exercise enthusiasts – all of you need to do exercises that incorporate the hip pivot action.
Does that make my point clear enough?
Okay, then…here we go with the “hip pivot nugget of gold” for today.
Why do I feel so strong about the hip pivot? Â First off, most people have less-than-stellar hip mobility. Most people have tight external rotators of the hip. Do this for me: stand up and walk a few paces, then stop. Â Look down at your feet. Â Are they turned out? Â A clue that you might have this common issue is that your feet externally rotate. Â Don’t worry, it’s not a big deal. Â Most of my clients initially present with this compensation, which is indicative of tight Soleus/Biceps Femoris/Piriformis and weak Glute Medius. Â You don’t have to be a fitness genius to realize that if you want to promote balance, you must “calm down” & stretch the tight areas and “fire up” the weak ones. Â There are many ways to do this for the areas listed, but the action of hip pivoting should not be left out of the equation.
You see, when you perform a hip pivot, not only are you actively driving the pivot leg into internal rotation, you are also driving the stationary hip into internal rotation. Â This action “fires up” the glutes and provides a dynamic stretch of the tight hip external rotators. Â It’s a win-win!
Here’s a rundown of a corrective strategy:
- Tiger Tail for Soleus/Gastrocs
- Straight-Leg Hamstring Stetch (assisted or with rope) for Hams
- Static Piriformis Stretch
- Bridge Variation (for Glute Max, which most likely is also weak)
- Miniband Lateral Walks for Glute Medius
- Medicine Ball Pivot Rotations for total-body integration and emphasis on hip internal rotation
Crappy picture quality, but check out my pivot!
Bottom line:
The “lost art” of pivoting must be rediscovered!
WE ALL NEED TO PIVOT!
Til next time, get started and keep on pivoting!
Yours in Health,
Sarah
-Workin’ Out Barefoot!-
The whiteboard is in effect!
Just a short post today, because i’m about to get to work on setting up a second blog that will be devoted to my triathlon training. Â Yes, i’ll be linking it to my main blog, so no worries for those of you who are interested in what my own training is like in preparation for The Austin Triathlon!
LOTS going on…more this week regarding upcoming guest blog posts, magazine interview, etc!
As many of you know, I am a BIG fan of working out barefooted. Â I do my total-body workouts at home, and most of the time, i’m barefoot. Â I have wanted to get a pair of Vibram Five Fingers for months now, but still haven’t gotten ’em. Â Why? Â I don’t do any total-body workouts outdoors at the moment b/c the heat is unbearable. Â Yes, i’m doing tri training outside when I can, but i’ve also got indoor accomodations for swimming, biking, and running if need be. Â Gotta be smart! Â Anyhow, I typically run in my Nike Free 5.0’s and love ’em!
Why am I bringing up barefoot training today, you ask? Â Well, my 7:30am client, Kay, worked out barefoot for the first time this morning. Â I’m excited about this because she already knows my “slant” on barefoot training and already noticed a difference as she exercised. Â For those of you who may not know a lot about training barefoot, in a nutshell, shoes interfere with our bodies’ natural proproceptive abilities. Â Shoes cause the body to compensate, which of course isn’t a good thing. Â Training barefoot rocks because you can “feel” the floor. Â This always brings me back to my gymnastics days. Â You see, in gymnastics, the ability to “feel” the floor and especially the balance beam is very important. Â Watch any gymnast perform the simplest of tricks on the beam, and you’ll see a ton of foot action. Â Gymnasts develop extremely strong feet and toes from gripping the beam, as well as constantly pointing the toes. Â Mark my words – I feel gymnasts have some of the best physiques in the sporting world. Â Why? Â The emphasis on bodyweight training, body control, and balance. Â No one muscle group is overutilized. Â A lack of mobility is obviously not an issue.
Wow…boy, did I go off on another road in talking about gymnastics…and my main point was to discuss barefoot training!
Okay, back to Kay’s workout this morning. Â What she noticed was that she felt more in control of her body. Â Go figure, right? đ Â What I noticed was this, especially on tri-planar lunges, but also that pesky little right foot/ankle issue she has seemed to be less of a problem. Â You see, her right foot wants to externally rotate & pronate, and yes, I realize all the possible reasons as well as corrective strategies for this. Â We have really been working to iron-out this issue, and it’s gotten a lot better. Â Without shoes, though, the issue seemed less obvious. Â From now on, i’m thinking Kay’s new nickname will be “Barefoot Boxing Babe,” as she got to hrow a bunch of combos at the focus mitts this morning as well! đ Â Pretty soon, Laila Ali will be getting a run for her money!
So…stay tuned for more regarding Kay’s adventures in training barefoot, as well as upcoming info regarding my next “outdoor fitness experience” here in Baton Rouge!
RIPPEL EFFECT FITNESS 