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

Posts tagged “Bootcamp

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!)



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


-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 let’s be real – 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,

PS: My original ebook, MTM 1.0 is now available on the Amazon Kindle Store! Chick here to check it out!



-RIPPEL EFFECT FITNESS 4-week Boot Camp @ City Park: Next session starts Tues Oct 30!-


Biskit is making Amanda and Jenny run faster!

This month, I brought back my outdoor boot camps at City Park! I have been asked to keep them going until it gets cold, therefore we will continue to meet on Tuesdays and Thursdays!

The next 4-week session will begin on Tuesday October 30. If you are interested in joining us before then, please let me know!

Groups meet at 5:30am and 6:00pm. Special pricing is in effect:

  • Pay this week (thru 10/20) = $150
  • Pay next week (10/21-10/28) = $175
  • Pay on 10/30 = $200

You may pay with cash, check, or via PayPal.

Ready to register? Email me at to snag your spot!

Groups are limited to 10 women each.

-January Recap!-

It’s become quite obvious that when I’m busier, I don’t have time to write blog posts. Yes, I realize that it’s possible despite a lack of time, but my own training and my sleep takes precedence! Sometimes I wonder if many of the guys who update their blogs on a regular basis even train that many people and/or work out themselves. Oh well.


It’s been a whirlwind month!

I am on track with my own training for the 2012 triathlon season. I am happy to say that thanks to Nan Fontenot and Crawfish Aquatics, I am kicking butt in the pool and actually look forward to swimming 2-3 days a week! I joined the Master’s program and it’s been a challenge, but definitely a good one! On both Monday and Wednesday this week, I threw in a 30-mile ride post-swim. That’s the plan for today as well!

My schedule is near max-capacity with one-on-one clients (and a few couples)! I have three ladies who are getting ready for upcoming weddings. Two of them have gotten to experience trap-bar deadlifts this week for the first time…and I do believe they loved ’em! Another one of my rockstars finished her first marathon and PRed for the first half of the race! Yet another is prepping for an awesome 2012 triathlon season, and another is getting back in shape to play soccer. Lots of great goals and high energy in the Rippel Effect world!

Also, I have had most of my clients performing kipping pull-ups, overhead kettlebell swings, and max-hyperextension situps on the glute-ham developer.

Ok, so I’m kidding about that last part.

Yes, I’m totally kidding.

If you think I’m serious, then you don’t know me that well! 😉 I would NEVER have clients perform any of the above exercises. Remember, just because something can be done doesn’t mean you should do it. A lot of inexperienced trainers need to reflect upon that.

To find out more about becoming one of my personal training rockstars, drop me a line at Motivated people only! 🙂

We just wrapped up four weeks of intense ladies boot camp action last night. The group meets T/Th at 6:00PM at BR Fit, and current members have priority. Keeping the group size to roughly 12 ladies so that everyone gets sufficient attention, we aren’t crammed together like sardines, and workouts flow smoothly! There are all ages, fitness levels, and Rippel Effect experience levels (meaning brand-new to training with me as well as ladies who have been training with me for 1-2 years). It’s a super-fun and highly effective way to rock your bod!

Contact me at for more information and to find out if there’s room for you in the current group!

So, in closing, I will leave you with a few thoughts that sum up this past month for me:

My dad’s cancer surgery went well, and we are extremely thankful. He will be having to undergo radiation in a couple of months but he’s gonna be a-ok!

I am racing in honor of my dad as a part of Team Winter. I will be posting about this eventually. Until then, Google “team winter” and find out more about how you can help! I have a donation page set up and will be accepting donations that go towards prostate cancer research.

I am becoming known as a “Crossfit hater.” Obviously labeled as such by people who become very defensive if I even mention the word Crossfit. Oh well. I’ve discovered that its pretty much a waste of my time to try and have a rational conversation about this topic with those who are über-entrenched in it. No amount of discussion about sound exercise practices, risk vs reward, multiplanar/movement-based training, and quality instruction seems to matter when it falls on deaf ears. As they say, ignorance is bliss.

I am seriously hooked on swimming!

Very often, (runners especially) people assume because their hip flexors are tight that this means they don’t need to be strengthened. Wrong. I will be touching on this during my next lecture/workshop/workout demo at Fleet Feet Sports next month!

A fitness program that doesn’t incorporate an initial screening/assessment protocol is flat-out bogus.

The “injuries are gonna happen” mentality is ridiculous. If you are training SMART, you already know this. Unfortunately, lots of people right now are getting injured in popular workout programs and are encouraged to view these injuries as “badges of honor.” Dumb. The last time I checked, a SLAP-tear that was the result of an unsound workout “program” wasn’t a good thing. “But hey, I’m elite!” 😉

Last but not least, I do not waste my time responding to argumentative and/or emotion-driven comments if there is an apparent lack of sense behind them.

Ok, time for some oatmeal!

Have a great weekend!

-It’s That Time Again!-

2012 is almost here!

I will be continuing to offer “boot camp” workouts but will be limiting registration to 10 per group. Workouts are held at BR Fit on Tues and Thurs at 6pm. The next four-week session begins Tues, Jan 3 and it’s just $175. That’s eight workouts with me for a fraction of what you’d pay for one-on-one training! SPACES ARE LIMITED and priority is given to current participants – RSVP now by contacting me at! (5:30am group is a possibility but there must be enough interest for this group to meet.)

Seeking only highly-motivated and positive ladies for group training!

Personal training is also available for men and women – I am accepting a few more clients based on scheduling & if I feel our working relationship will be productive! I don’t have time to train people who don’t want it bad enough! 🙂 Inquire for rates and availability.

If you are wanting to get in shape AND do it the smart way, Rippel Effect Fitness is for you! Over 16 years experience. Scientifically-based exercise programming. Periodized and progressive. Not just a bunch of exercises thrown together. Not “killing” people and calling it a workout. Not the latest fad. Not CrossFit, P90X, Insanity, or any other program that does not support proper exercise prescription! I do not endorse those types of programs, as they go against most everything that I have learned over the course of my career. I do support sound, proven, and intelligent fitness!
I am personally invested in my the success of my clients. This is why I wish to work with those who understand that improved health is not a short-term program. If you are ready to improve your life by moving, looking, and feeling better, please shoot me an email!

Yours in Health,

-Boot Camp Fit Test Results!-

6PM Crew Workin' on the TGU!


I hope everyone has had a positive and productive week! I know I have, and same goes for our boot camp workouts!

We wrapped up yet another results-packed session of Baton Rouge’s best women’s-only boot camp yesterday.

We start again on Monday, Oct. 31 (still room for a few new faces)!

The fit test this month included a series of 1-minute drills as well as a “get it done however you can” circuit.

The 1-minute drills were: Push-ups, Single-Leg Touchdowns (good reps), Burpees, Getup Situps, and Squat, Curl, & Press.

The circuit was: 100 Jumping Jacks, 80 DB Toe Reach Crunches, 60 Bent-Over Rows, 40 Burpees, and 20 Pushups.

Check out the results!

(note, not everyone was able to show up for the final test of the session!)

10/6/2011 = Week 1 Tests = numbers in italics

10/27/2011 = Week 4 Tests = numbers in bold

  1. Alyssa A. – Pushups = Elevated 11/28; SL Touchdown = 22/29; Burpees = 21/27; Getup Situps = 21/28; DB SCP = 20/24; Circuit = 8:30/6:50
  2. Nicole A. – Pushups = 6/; SL Touchdown = 13/; Burpees = 25/; Getup Situps = 23/; DB SCP = 25/; Circuit = 8:52/
  3. Nikki B. – Pushups = Elevated 30/31; SL Touchdown = 43/52; Burpees = 19/18; Getup Situps = 26/30; DB SCP = 22/24; Circuit = 8:46/8:23
  4. Melissa B. – Pushups = Elevated 20/; SL Touchdown = 15/; Burpees = 14/; Getup Situps = 19/; DB SCP = 20/; Circuit = 9:23/
  5. Kate C. – Pushups = Elevated 30/; SL Touchdown = 10/; Burpees = 21/; Getup Situps = 19/; DB SCP = 18/; Circuit = 8:47/
  6. Zachira C. – Pushups = Elevated 18/30; SL Touchdown = 5/8; Burpees = 14/20; Getup Situps = 16/17; DB SCP = 17/20; Circuit = 9:47/7:39
  7. Lauren F. – Pushups = Elevated 18/26; SL Touchdown = 36/44; Burpees = 20/18; Getup Situps = 21/25; DB SCP = 21/22; Circuit = 9:55/9:01
  8. Cathy G. – (kept card) Circuit = 8:37
  9. Dana G. – Pushups = 43/40; SL Touchdown = 40/47; Burpees = 22/22; Getup Situps = 24/23; DB SCP = 20/22; Circuit = 7:41/6:56
  10. Marci G. – Pushups = 18/; SL Touchdown = 17/; Burpees = 22/; Getup Situps = 16/; DB SCP = 28/; Circuit = 8:58/
  11. Ash K. – Pushups = Elevated 20/; SL Touchdown = 9/; Burpees = 17/; Getup Situps = 18/; DB SCP = 18/; Circuit = 9:03/
  12. Whitney K. – Pushups = Elevated x/17; SL Touchdown = x/39; Burpees = x/20; Getup Situps = x/25; DB SCP = x/27; Circuit = x/8:30
  13. Katie L. – Pushups = Elevated 17/; SL Touchdown = 39/; Burpees = 21/; Getup Situps = 23/; DB SCP = 18/; Circuit = 9:18/
  14. Mandie M. – Pushups = Elevated x/30; SL Touchdown = x/36; Burpees = x/19; Getup Situps = x/18; DB SCP = x/19; Circuit = 
  15. Janis P. – Pushups = 34/32; SL Touchdown = 41/42; Burpees = 24/21; Getup Situps = 24/26; DB SCP = 20/18; Circuit = 7:18/6:31
  16. Quintina R. – Pushups = 32/35; SL Touchdown = 40/46; Burpees = 20/21; Getup Situps = 25/26; DB SCP = 20/18; Circuit = 7:41/6:42
  17. Megan R. – Pushups = Elevated x/36; SL Touchdown = x/35; Burpees = x/21; Getup Situps = x/23; DB SCP = x/23; Circuit = x/7:50
  18. Erryca R. – Pushups = 46/; SL Touchdown = 60/; Burpees = 30/; Getup Situps = 31/; DB SCP = 28/; Circuit = 5:40/
  19. Michelle S. – Pushups = Elevated 16/27; SL Touchdown = 25/40; Burpees = 18/19; Getup Situps = 14/24; DB SCP = 14/26; Circuit = 8:58/7:13
  20. Jenny T. – Pushups = Elevated 11/; SL Touchdown = 16/; Burpees = 12/; Getup Situps = 12/; DB SCP = 15/; Circuit = 9:52/
  21. Shannon T. – Pushups = x/14; SL Touchdown = x/32; Burpees = x/22; Getup Situps = x/21; DB SCP = x/15; Circuit = x/8:19
  22. Katie W. – Pushups = Elevated 20/22; SL Touchdown = 26/27; Burpees = 16/21; Getup Situps = 9/17; DB SCP = 19/23; Circuit = 11:20/8:16
  23. Jamie W. – Pushups = x/23; SL Touchdown = x/36; Burpees = x/17; Getup Situps = x/19; DB SCP = x/17; Circuit = x/8:30