Fit and Hungry

We are back with Sarah Rippel, the fitness maniac who makes avereage personal trainers look dumb. She is a true professional and sets the bar high for physical excellence and coaching expertise. If you missed part one, check it out here. In this installment, I asked Sarah the tough questions, like how to escape from a dungeon and what junk food she dreams about. Seriously, this interview WILL make you smarter.

1. If you were kidnapped and tossed into a dungeon, what 2 exercises would you do to keep you strong enough to fight your captor when you escaped?
Assuming I had leg shackles, I would do weighted chin-ups and modified “ball and chain” swings. I’m envisioning the “ball and chain” swings would be along the lines of kettlebell swings but with obvious differences, as the weighted ball would be attached to a chain that would be attached to my leg! Fortunately, I have short legs, so the chain may be just long enough for me to use my “bondage gear” to my advantage. In addition, doing chin-ups without additional weight is challenging enough. Add the leg shackles and you could bet I would have no option but to figure out how to master ‘em. I’m wondering if I could request several sets of shackles so I could increase resistance.

2. Why did you choose those exercises?
I love chin-ups! I feel they are one of the most challenging exercises for women to perform. In addition, I feel they are a true test of one’s overall strength. Also, there are numerous modifications that can be made, allowing you to tweak the intensity up or down, depending on your level. Kettlebell swings are another one of my favorite exercises. They demand so much from the body’s posterior chain, which is more often than not a “weak link” for people.

3. What has been your hardest physical feat? How did you get through it?
My hardest physical feat as of yet (and this will most likely change as I get more involved in the sport of Triathlon), hands-down has to be playing women’s professional football. I played for the Austin Outlaws in 2003. They put me in as a running back and all 125 pounds of me got pounded, tackled, and close-lined throughout practices and the season. In one game, I was knocked down and got up and knew something was wrong. I thought it was my ankle, so I hobbled off the field and the trainer taped it, and then sent me back in. I played almost the entire second half with tears streaming down my face and a broken foot.

4. Please dispel the “lifting makes women bulky” myth.
If I had a nickel for every stinkin’ time I’ve been asked about this, I’d be traveling in my private jet right now, flying across the country to go visit some of my Twitter fitness friends. I can’t stand this myth. Resistance training is the only way you can truly reshape your body, and you’re not gonna get anything done by lifting little pink 3-pound dumbbells! If you’re afraid of bulking up, chew on this: it takes many, MANY hours of intense HEAVY weight training PLUS eating all day long to gain muscle. I know because I used to be a bodybuilder/fitness competitor. It’s a lot more work than most people realize, and women are at a disadvantage because we don’t have testosterone running through our bodies like guys do!

5. Right now, what are your 5 favorite workout songs?
My iPod contains an eclectic mix of 80’s, trance, rock, rap, and synthpop. The latest songs that I currently play over and over again are: My Everything by ATB, What About Us by ATB, Falling Anthem (Hervé’s We Are A Beautiful Disaster Remix) by Bad Boy Bill, Overkill by Kosheen, Drown in the Now by The Crystal Method

6. Favorite ab exercise.
I am a big fan of prone exercises that place an incredible demand on the core in addition to requiring total-body integrity. I am also a big fan of the Valslide, which is the same thing as furniture sliders (which are much cheaper). You place them under your feet and you can do Mountain Climbers and various knee drives in the high plank position. Even better, you can do what I now call “Croc Crawls”. Simply put, you remain in a high plank position and crawl across the floor without moving your legs. Not only does this demand a lot from the muscles that control the scapulae, it fries your abs!

7. Best tip to avoid the exercise slump.
Train for a specific event. That’s what I’m doing. My first triathlon is going to be The Austin Triathlon and it’s September 7, 2009. I MUST work out because my job demands it (after all, who wants an out-of-shape trainer?), but I’m just like anyone in that I lose motivation here and there. Let me tell you, training for a triathlon has most definitely lit the fire under my butt again!

8. Favorite ‘cheat’ meal.
MEXICAN FOOD!

9. Whom do you admire? Why?
My brother. He’s my hero.  He is almost two years younger than me, and enlisted in the Air Force right out of high school. Going through basic training forced him to grow up, and he has been in the service since 1996.  He realized quickly that one’s mental strength is what makes or breaks you, and he has never whined or complained about his obligations in the service.  He will be going back to Baghdad in November of this year, and this will be his third tour over there. Our country is fortunate to have him. ——–

Sarah’s passion and expertise truly embody what it means to be a fitness professional. To keep in touch with Sarah, check her website and watch as she makes this world a better, buffer place.