-Ironman 70.3 Buffalo Springs Lake – Part I-
The bike was hellaciously hilly…and a blast, of course!
I had a blast at Ironman 70.3 Buffalo Springs Lake, which was June 30, 2013 in Lubbock Texas!
Here’s the first part of my recap:
http://www.rippeleffectfitness.net/ironman-70-3-buffalo-springs-lake-part-i/
-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?! 😉 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. 😉
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
-Strength Training for Triathletes Pt. 1-
Check out my most recent article, which I’ve published on my triathlon training blog!
CLICK HERE!
Eternally Evolving
I just wrote a post over on my newly-resurrected triathlon blog called “Eternally Evolving.”
CHECK IT OUT BY CLICKING HERE!
-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.
January.
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 fitprosarah@gmail.com. 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 fitprosarah@gmail.com 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!
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
-Are You Ready To TRANSFORM?-
Don't just sit there and think about making a change, DO IT!
Happy Monday, y’all!
Over the next couple of months, I plan on bringing you some inspiration from my OWN life.
Looking back upon the years, it’s apparent to me that all of it has been about TRANSFORMATION. I have gotten knocked down quite a few times, as we all have, and time after time I get back up and find that I’m even stronger than I realized. I am not afraid of struggles, and in fact, I welcome most challenges that are placed in my lap. To me, life without much of an impetus to get outside of your comfort zone is, quite frankly, BORING.
So, I’m on yet another journey of transformation.
This is day three.
I made a big decision this weekend that already has greatly impacted my outlook for the coming year. I will be sharing more about this as the weeks progress.
I am VERY excited about the possibilities that lie ahead!
In addition, I am mapping out my training plan for the 2012 triathlon season. I plunked down the cashola for the 2012 Ironman 70.3 New Orleans, and as they say, I will be getting back in the saddle very soon (and in the pool, too).
I have been running for the past couple of weeks and am happy to say that after my five-month layoff, my body feels great and is happy to get movin’!
I am also a newfound lover of healthy crock-pot cooking, so I will be sharing some of my “experiments” with you.
So, to wrap up this little Monday post, I have one question to ask you:
“Are you ready to transform?”
Let’s do this!
Yours in Health,
Sarah
-A Work in Progress!-
Two years ago at this time, I was working out for at least an hour 5-6 days a week in preparation for my first triathlon.
Today, I sit here contemplating the fact that I will be finishing physical therapy next week, and haven’t gone for a run, ride, or a swim in three months. The extent of my physical activity (aside from my job) has been physical therapy twice a week.
Yep, things are WAY different.
Three months of basically a sedentary lifestyle in comparison to my “normal” way of doing things.
What has happened during this time?
Well, in addition to rehabbing my injury, I have had extra time to simply mellow out
Without the pressure to stick with my own exercise program, life has been quite simply, really.
To be honest, initially I thought I would freak out because of all of this. I mean, before this time, I believe the longest I’d ever gone without working out was something like 2-3 weeks. Have I freaked out? No. I have done the opposite. I have stopped and smelled the roses. I have worked on other aspects of my life that needed some attention. Working out has always been a major factor for me, and without it, I’ve been able to reflect on my life and myself. I have had more time to spend with loved ones. I have taken a few road trips. I have learned to be lazy! I have learned to be quite proficient at taking naps!
Have I gained weight, you ask?
The opposite.
Hate me all you want, as an athlete, I’ve been accustomed to intense workouts and I’ve always had a great metabolism. Take away the workouts and my body loses muscle. I am not an overeater, nor am I the type to eat when I’m stressed. I’m the opposite. I tend to not eat enough when I’m stressed. What I’ve noticed over the past year or so is that my appetite has fallen by the wayside. You would think with all the exercising that I normally do, I’d be ravenous 24/7. Not the case. I eat when I’m hungry and eat a variety of foods, but I don’t deprive myself nor do I eat until I’m sick.
I am fortunate to be self-employed and have a schedule that is flexible! I have to admit, when things were at their worst a couple of months ago, and all I wanted to do was cry and be alone, the fact that I had to go be a positive influence on my clients kept me going! So did the fact that I am surrounded by loving friends, family, and yes, clients! Everyone has been so supportive and concerned. There was a point where I was not a very happy camper, and not having the ability to go for a run or a ride meant that I had to FEEL everything (instead of run away from it with exercise). Don’t get me wrong, I’m at a MUCH better place in my life than I was back when I was dealing with anorexia and exercise bulimia. Exercise, however, has always been a stress-reliever for me, and at times I realize that it may be best to deal with things in a different way. Writing is a prime example, and I am trying to get back to regular blogging. 🙂
8/2/2011 - 6PM & the heat index had dropped just a bit from 112!!!! We know how to cool off!
So, how do I feel about my left leg these days? Well, my anterior tibialis is still weaker than the right. I still cannot dorsiflex with the same ROM as my right, although it’s improved. My core and glute strength is much better. I feel that when I start back with my own workouts, I’ll be better able to handle them because of this. Obviously my endurance is gonna pretty much suck, but that’s to be expected. I am a bit nervous about my left leg never being “normal,” however. I can’t lie. Until the nerve is “happy” and unobstructed, I’ll keep noticing things aren’t completely right. In theory, once the disc fragment has been absorbed by my body, that nerve should act normal! I have seriously been waiting for that day to come. What if it never does? I guess that’s when the “next steps” are taken (according to my doctor).
Anyhow, I hope all is well with you and your own training! Never ever take your health or physical capabilities for granted. I know my herniated disc(s) and subsequent issues by no means compare to the challenges some others face, but they have definitely opened my eyes. I am thankful to have lived 35 active years, and plan on living way more than that! This is just a minor detour. I am never gonna stop!
Yours in Health,
Sarah
-Catching Up!-
Site updates: I just added pics from the Oxbow Triathlon to my Rippel Effect Tri page (click here to go look)!
A lot has been going on in my life. I have taken two months off from my own workouts due to a herniated disc (L5). I am currently going to physical therapy and am looking forward to getting back on my bike soon! It’s been interesting…I have lost 10 pounds from not working out! I am working on building my core strength and getting things back to “normal.”
As a result of the herniation, I have sciatic nerve-related issues and my left leg has felt like it doesn’t belong to me. Case in point: I attempted to go running (the last workout I did), and not only was my pace dramatically slower, but I felt completely out of my element. I believe my average was 9:30 min/mi for three miles! Towards the end of the run, I tripped because of my left leg and my left knee almost locked out. Could have been bad! Never in my life have I felt self-conscious while running. I felt totally awkward and had to put a ton of thought into each step. Not good at all.
Things have improved greatly (my “foot drop” isn’t quite as noticeable as it was initially…and it was pretty bad, lol). I am in the process of writing a blog post or two about what i’ve experienced during this time in my life.
There will be more updates soon, so stay tuned!
-Excuses, Excuses, Excuses!-
My current training week!
As I sit here typing this post, it’s raining outside. It’s been dreary and drizzly all day…you know, one of those days where you can never tell when it’s going to rain.
On tap for me today was a 1-hour run. I worked out with my AM boot camp group (which ended up being a killer workout, by the way, despite how simple it appeared), but that was a “bonus.” I’m training for a half marathon as well as starting my plan for the 2011 triathlon season, so I obviously cannot neglect my swim/bike/run workouts!
With the weather being iffy, I was pretty much certain that the dreadmill was in store for me today. Ugh. The thought of running on that thing makes my stomach turn. As I was wrapping up my post-lunch emails, I thought to myself, “I’d better just get out there and do it before it rains again!”
And that’s what I did.
I went out and had an awesome little 7-mile run. Time of 1:01:15. Even better was the fact that it started drizzling just when I got finished! How’s that for good karma?
Excuses, schmuses!
I could have used excuse #693, (aka the “rain” excuse), and had a boring run on the dreadmill or even worse, completely thrown in the towel and not gone for a run at all.
I’m proud to not be part of the 80% of the population that makes excuses right and left. That’s not the way I choose to roll. I’ll leave the excuse-making to those who wish to sit around being miserable and not taking responsibility for their lives.
This man was definitely not an excuse-maker!
As the late Jack LaLanne said:
“Too many people make excuses like I am too old, or I don’t have the time, or it costs money. Then when they get sick they go to the doctor and want a shot in the backside to make them healthy.”
I would like to take a second and brag about one of my boot campers! Check out the post I wrote earlier this month about my latest boot camp session and everyone’s goals by clicking here.
This specific rockstar set her short-term goals as: Drop a pants size; Improve energy & feel better; Pay attention to what I eat. She set her long-term goals as: Lose 40 lbs; Wear cute sundresses on honeymoon! I am happy to say that just this afternoon, she emailed me to update me on her progress. She has lost the 10 pounds that she gained in between her wedding and the holidays (having taken a break from boot camp during this time). She is using her Lose It app every day no matter what, started ballet and tap on Sunday afternoons, and feels better!!!!!!!!!!!!!!!! Yes, she included all of those exclamation points! What awesome progress in not even a month! SO PROUD of her! I could sit here and brag about many other clients, but that would take all day! Look for updates regarding everyone’s progress in an upcoming blog post!
So…are you just gonna sit there and make an excuse, or are you gonna take action?
-Follow Your Heart, Trust Your Gut, & Listen to Your Body!-
New tshirts coming soon!
What a difference a day makes!
Yesterday, I was rarin’ to go…today, I’m exhausted.
I am currently training for a half marathon, and the 2011 tri season will be underway shortly. This means following a plan! I have been doing very well with my running, and am finally feeling close to 100% after roughly two weeks of sinus infection blahs.
Ran 5.65 easy, hilly miles yesterday. I know what you’re thinking – easy and hills don’t go together. You’re right. I wasn’t sprinting or anything, and managed to maintain an average pace of roughly 9 min/mi. Hills wear your legs out, though. I know because I’m feeling the effects today! Also, it probably didn’t help that I worked out with my PM boot camp group AND didn’t go to bed until midnight. 🙂
I decided to use today as a rest day, which is great because I’m getting a massage this afternoon. The thought of going for a run right now…no way.
The “old” me (aka back in the days as a fitness competitor) would have NEVER felt so good about taking a day off. No way…no how.
Things are different now. I am eternally evolving, and with this comes lessons learned & continued growth. I’ve made three important shifts over the past couple of years:
- I follow my heart more, rather than just my brain. This has allowed me to experience true love, and to “share” myself with friends and family. I do not worry about what people think. I used to let this worry dictate my every action. Thank goodness I woke up!
- I trust my gut. If I get a feeling about a certain situation or person, I heed it. 99% of the time, it’s right! If I choose to ignore it, things always work out to where I am left thinking “Geez, why didn’t I go with my gut reaction?” Lessons learned in both my personal and professional life…always a silver lining, though…always!
- I listen to my body. Gone are the days of “more is better.” Gone are the days of chronic aches and pains. Gone are the days of overtraining! I realize that a flexible training schedule is what works. Nothing is set in stone.
“Train hard, rest harder!”
-The Joys of Running…& Compression Socks-
Sexy, right?! 🙂
So…I’m doing my first half marathon on March 6. It’s the Little Rock Half, and i’m actually looking forward to it! Yes, hills, hills, and more hills! Yes, i’m a bit of a masochist, lol. Anyhow, one of my friends asked me to do the race because she is training for it, so I figured what the heck…why not?!
I’m on the verge of the 2011 race season and this is the perfect way to kick it off. My last race this season will be the Oil Man Texas Half Ironman, which is November 6. There will be a few races in between these two, and I have several goals for the season. First and foremost is to work on my open water swim apprehensions. It’s crazy because I never knew I would have anxiety when putting my face into “dark” water until I did my first race, the Avia Austin Triathlon on Labor Day of 2009. Ever since then, it’s been one of those nagging fears in the back of my mind…BUT…unlike a lot of people, I refuse to let this hold me back!
My second goal of this race season is to not only follow a strategic training plan, but to stay on top of analyzing my workout data (that sounds so nerdy), so that I can adjust accordingly. I have already seen numerous improvements since I began training for the sport of triathlon in June of 2009. It is SO awesome to make progress and continue to do so in an injury-free manner! Gotta train smarter, not necessarily harder!
So, one of my latest acquisitions from the “must-have gear” world is a pair of CEP compression socks, which I picked up from the awesome peeps at Fleet Feet yesterday. Thanks, ladies! Not too long ago, if you would have told me I would be plunking down $60 on a pair of socks, I would have said you were crazy! After numerous people filled me in with their praises of these “wonder socks,” I figured it was my time to join the club.
Now I am a proud member of the “lookin’ like a g!eek because i’m wearin’ these dorky-lookin’ socks, but feelin’ like a rockstar because i’m so high-tech & hardcore” club! lol 🙂
I did a 5-mile pace interval run this afternoon. It was 70 out…yes, SEVENTY degrees in January, which was awesome. I ran in shorts and a tank and my groovy socks.
I started feeling a bit under the weather yesterday, so earlier today I was questioning whether or not I should go for my run. Truth be told, it was the lure of the socks that prompted me to run. Well, that and the fact that I have had some stuff weighing on my heart these days, so I NEEDED to run just to get some of that out. Running is therapy, after all
My thoughts so far (aside from feeling so hardcore, lol)?
My legs felt great! I have never really had any issues (knock on wood) with my ankles or knees. I do have a pesky left hip flexor/QL/low back issue that will forever plague me, but I work with it. I noticed during a run last week that the arch of my left foot started feeling tight, which kinda worried me. This didn’t really begin to show up today until the last mile or so, and i’m thinking if I do more ankle mobility work the issue will become less of one. It was an interesting feeling, running while wearing these socks. I felt “springier.” My muscles were supported and I felt like I had more efficient running mechanics. Part of that could be a placebo effect, but I really did notice a difference.
I will be running with my cep “wonder socks” from now on! I don’t care if I look like a goober…I already am one!
For more details on the CEP running progressive compression socks, CLICK HERE!
-So…What is the Rippel Effect, Anyway?-
RIPPEL EFFECT FITNESS IS:
Outdoor/Indoor Boot Camps – an awesomely-affordable fat-burning experience in a supportive group environment! Bored with the gym? Get “outside the box” & actually have fun while you incinerate calories! Pay per 4-week session or individual workout.
Personal Training – tailor-made fitness based on your individual characteristics, needs, background, and goals. From assessment to program design to ongoing progression & support, nothing beats one-on-one training if you are wanting to maximize your results!
Race Prep – itching to try a race, but kinda scared and/or don’t know where to begin? I gotcha covered! A race is a great goal and an excellent way to get & stay on track! Specializing in programs for beginning runners & triathletes.
Nutrition – how you eat is 80% of the “look & feel better” equation! No fad diets, potions, or pills here. Just high-quality food that fits into YOUR life.
RIPPEL EFFECT FITNESS IS NOT THIS KINDA GARBAGE:
SO…if you weren’t totally clear as to what Rippel Effect Fitness is all about, now you know.
RIPPEL EFFECT FITNESS:
Start with a small “Rippel” & get ready to make waves!
-Check Your Ego at the Door!-
My 93-year-old Nanie. I love her! She definitely represents "quality, not quantity!" 🙂
Nowadays, it isn’t hard at all to find a plethora of personal training & fitness boot camp websites and blogs. The consumer is bombarded with tons and tons of fitness-related information thanks to the Internet. I would venture to guess that 80% of the information out there is garbage, and the other 20% is comprised of quality content as well as recycled, regurgitated “stuff.” Everyone seems to have a blog, and to be honest, I do not spend much time reading many of them. Why? Everything starts to look/sound the same.
With this confidence comes the desire to reach out to other fitness professionals who wish to share ideas, discuss topics, and simply interact. I am sick and tired of the frauds walking around acting like they are sounding-boards for others, while they are simply there to toot their own horn. I have no room in my life for these types. Although it probably doesn’t matter to most, I have a great deal of interest in psychology. It was my minor as an undergrad, and I have found that it goes hand in hand with not only working with clients, but in figuring out just who I choose to align myself with in this profession. If somebody rubs me the wrong way, I typically choose to give them the benefit of the doubt the first time. If it happens again, my guard is up. I WILL NOT be associated with anyone who I feel leaves much to be desired in terms of maturity. This involves the ability to interact with others without being condescending, rude, and/or disrespectful. It is unfortunate that in this day and age, people seem to have lost their manners. Somebody hopefully will come along and put them in their place, but I honestly don’t feel many of these types even realize just how rude they are…or if they even care.-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 know…we are ALL busy, so that’s no excuse! I guess I just got out of the habit!
Anyhow, let’s move on to the topic at hand – another great Rippel Effect workout!
-Triathlon Has Taught Me…-
Here we go!
Triathlon has taught me many things…already…even though i’m a neophyte to the sport, i’ve learned so much!
What I want to talk about right now is the fact that triathlon has taught me how to pace myself.
The concept of pacing oneself is not only important in the sport of triathlon, but in the sport of life as well.
Looking back on my life, there are numerous instances where it’s blatantly obvious that I had no ability to pace myself. I have always been such a “go go go” type person, and although I can be patient, I tend to either be going 100 miles an hour or idling. There hasn’t always been a moderate speed. 🙂
When I embarked on training for my first race, I learned very quickly that I must slow down a bit in order to progress. Take for example the fact that during one of my first training runs, my heart rate was roughly 180 and I was miserable the entire three or four miles! Yes, it was hot and muggy that day (go figure, typical summer day in Louisiana), but I simply wasn’t used to easing up. I have always just gone out and ran without knowing exactly how fast I should go. Obviously, the feeling of your heart wanting to burst isn’t what you want during easy training runs!
You see, when you have no concept of being able to pace yourself during workouts, you’re gonna burn out…fast. The same thing applies to life. You simply cannot go 100 miles an hour ALL the time. There has to be balance.
The same thing applies to relationships. Think about it…what happens to most people who meet someone and their relationship instantly goes from strangers to couple without a “dating period?” It’s not the wisest way to do things. Yes, there are exceptions to the rule, but in most cases, if people don’t take the time to get to know one another, and pace themselves, things fizzle out as fast as they started.
Again, there MUST be balance!
The sport of triathlon has taught me this. Working to promote balance in my life will forever be a challenge, as i’m extremely passionate about my profession and that tends to take over most of my days. Balance is healthy. Extremes are not.
As I progressed in my training program, things began to fall into place. I began to realize that both my resting heart rate and training heart rate were improving. I also began to notice that it required less effort to do workouts that were previously a challenge. My race pace in the run improved substantially, and I FINALLY discovered that “Zen-like” feeling many runners describe. Before this, I had no clue. It’s all about rhythm, balance, and pacing oneself.
It’s also about being in the moment.
All of these things are tied together. You cannot be in the moment if you aren’t able to pace yourself. Again, it’s not always been easy for me to slow down and relax. Through training for my first race, I have come to value “rest days” tremendously…not just because my body needed them, but because my mind needed the break as well.
I can honestly say that for the most of my journey leading up to The Austin Triathlon, I felt I was at 100%! The week before my taper week, I began to notice that overtraining was rearing it’s ugly head, so I made the decision to back off a bit and omitted the final three crazy-insane workouts from my schedule. I’m glad I did. I listened to my body. It was more my mind than anything. My body felt great but it was wreaking havoc on my mental/emotional health. This required me to slow down a bit. Learning to listen to one’s internal cues is a blessing!
-Truly a Life-Changing Experience…PART II!-
I kinda love my bike!
Okay…I know y’all have been antsy…so, I managed to get all of this written up today!
Without further ado…here is PART II!
-Just a Quick THANK YOU!-
Biskit and I say HI!
Hey gang!
I have obviously been hiding under a rock for a bit…heck, I haven’t even been on Twitter for 3 days or so, aside from a few tweets I just sent out earlier from my phone. Even though I haven’t been in touch with many of you, you are in my heart. The support and love i’ve received from friends and clients near and far, in person and those I haven’t even met yet, has been AMAZING. I chose to train for this race because of ME…I am doing this for ME…if I was doing it for any other reason, it wouldn’t be worth it. With this being said, there is no way I could have been staying on track so well and feeling so amazing about the race without everyone’s support. I am not gonna lie – last week almost broke me. Physically i’ve felt GREAT! I have been tackling the toughest workouts of my life and have overcome a lot of self-doubt in the process, but last week the emotional stuff started coming into the picture. I realized I was venturing into the dreaded “overtraining” realm, therefore I chose to eliminate my weekend workouts and started back Monday with easy taper-week training, which will end after my ride tomorrow. I may sneak in an extra easy ride/run on Saturday in Austin because i’d be silly not to take advantage of the AMAZING scenery and bike-friendly routes. We shall see, though. I got a massage yesterday and my entire body is like one huge knot. Again, though, I don’t feel bad physically. I am truly blessed to have a perfectly-functioning body! So, for those of you who have been doubting your abilities, I want you to do one thing. STEP OUTSIDE YOUR BOX. Think about what could happen if you put your fears aside and JUST WENT FOR IT! I promise you that once you do this, it’s not hard at all. I am forever changed because of this experience. I plan on continuing with triathlons because i’m hooked, but I will do so in an intelligent manner, of course. TRAIN SMARTER, NOT HARDER! Listen to your body and challenge your preconceived beliefs regarding your abilities. You WILL amaze yourself! I know I have! 🙂
Updates pre- and post-race…and there will be TONS of pics and vids!
With much love and thanks,
Sarah
-Unconquerable-
I will be adding a post or two over the weekend, but I wanted to let you guys know I just updated my triathlon training blog!
Check out my most recent post, “TEN More Days!”
This is one of my favorite poems. Invictus means “unconquerable” in Latin. I have learned so much through the struggles in my life. This poem reminds me of just how far i’ve come. The process of training for my first triathlon has been an amazing experience. I have learned SO much about myself, and have proven to myself just how strong I am, time and time again. I feel that we build character through our struggles, and anyone who is content to rest on their laurels for most of their life isn’t truly living. I have always been a driven individual, and it is because of this that I gravitate towards new challenges as well as other people who share a similar mindset. I choose to surround myself with people who continually strive to better themselves. Like becomes like! 🙂
Everyone have a great weekend!
-Because My Own Training Helps Shape Who I Am…-
I just updated my triathlon training blog…it’s been over a week! 🙂
I owe a lot of my current drive (which is stronger than it’s ever been) and aspirations to my newfound love for triathlon training! I love the discipline, mental/physical strength, and endurance that it requires. The fact that so many people are content to sit on their butts for most of their lives continues to stump me. I have really discovered so much about myself through this short journey, and I have a lot more to look forward to!
Check out my most recent post: “Playin’ Catch-Up with Workout Updates!”
-RIPPEL EFFECT…Launching Soon!-
There are some BIG things on the horizon!
First and foremost, www.RippelEffectFitness.com is MINE!
I will be posting more and more regarding updates and features of the new site. Imagine this blog right here, but better…more streamlined, more organized, and more features!
As always, I will continue to provide exceptional free content, as my way of doing things is to go above and beyond what most people typically expect of this type of site. I love doing what I do, and I want to be able to build on this by offering resources for both fitness professionals and fitness-minded people.
I created this blog for YOU – INTELLIGENT exercisers and fitness pros! I’m excited to say that i’ll be able to bring a lot more to the table in the near future!
I plan on having a “member’s area” along with several options for membership. Also, I would like to simplify my online training system and be able to provide 24/7 login access for clients to access their workouts, exercise videos, etc. There will also be a shopping cart feature (no more Paypal) through which I will be able to offer instant downloads of MTM 1.0 and future installments, as well as individual workouts, DVDs, exercise equipment, etc.
On a personal note, my own training has definitely been kicked up a notch! I am now in the “endurance” phase of my training regimen leading up to The Austin Triathlon (Sept. 7). Call me a masochist, if you will…heck, I guess that makes me both a sadist AND masochist, if we’re goin’ that route 🙂 Anyhow, i’m really enjoying my training and the JOURNEY to race day. Also, I do not plan on this being a one-shot thing. I plan on entering more races and getting more and more involved in the sport of Triathlon. In addition, I plan on getting my feet wet with bicycle racing, as I have really fallen in love with my road bike!
I truly feel that the process of choosing a goal and seeing it through is a life-changing one. I have already learned so much about myself, and I will continue to do so! I love the fact that I am able to utilize my “human machine” and test its limits day in and day out! Some people aren’t as fortunate.
Check out my most recent post regarding yesterday’s workouts by clicking HERE!
-Thoughts on Fear-
I just wrote another deep-thought post over on my tri-training blog.
Last week, I wrote about the fact that I lived in fear for a great deal of my life. I allowed fear to hold me back from doing things, and fortunately I was able to break free from this. Nowadays, i’m much more liable to run towards my fears head-on instead of turn and run away from them.
I could copy and paste it here, but I feel a link is sufficient.
CLICK HERE TO READ MY LATEST POST – “THOUGHTS ON FEAR.” Let me know what you think about it!
Have an AMAZING Monday!
Yours in Health,
Sarah
-Latest Post on OTBTri – Everyone Should Read!-
I just added a thought-provoking post regarding my training and life’s challenges, as well as my feelings on fear & being “average,” to my triathlon training blog.
Yes, it has to do with my own training, which i’m trying to keep separate from this blog, but I got into “deep thought” mode yet again regarding life.
We all make choices…are you choosing to do the things that elevate your “life status,” or keep you in the same place? If you’re anything like me, the thought of remaining paralyzed because of a fear of failure is just plain LAME. I lived that way for a LONG time. Trust me…it’s WAY overrated! 😉
I feel everyone could benefit from reading it!
RIPPEL EFFECT FITNESS 