Fit and Hungry

This is a great question. Yes! You can exercise at home and still achieve lactic acid build up, anaerobic threshold, and improved sex appeal. As a matter of fact, I’m at my desk getting sexier right now. (I’ll upload a video of that next week.)

For the person who prefers exercising in their own space or doesn’t have the time to get to the gym, here’s a list of everything one needs to get a strong, lean body sans gym membership. Read the rest of this entry →

This is the first part of the “you-don’t-need-no-gym-to-get-your-workout-on” series.

In this video, I will show you how to tone your back, chest, and abs using only a resistance band.

Ignore the fact that I happen to be in a gym and focus on the use of one item: the resistance band. Resistance bands hit your muscles in a way that dumbbells cannot. They encourage lean muscle development by using gravity and increased force to add extra mileage to your workout. Oh, and resistance bands travel well.

You can use a resistance band anywhere. Hang it from the monkey bars at the playground, wrap it around a tree branch in your backyard, or anchor it to your bedroom door and exercise naked in front of your significant other. (That tip about spicing up a relationship was provided to you free of charge.)

Seriously, if you aren’t using resistance bands, you are missing out.

I do the following resistance band workout twice a week:

1. Bent-Over Pulldowns. 20 reps. 10 slow, 10 as fast as you can.
2. Chest Fly. 20 reps. 10 slow, 10 fast.
3. Decline Ab Twists. 20 reps. Fast.

Repeat 4 times without a break.

Enjoy. And hydrate

Southern adj. situated in, toward, or facing the south.
Fitness n. good health or physical condition, especially as the result of exercise and proper nutrition.
Maniac n. an insane person; a person who has an excessive enthusiasm or desire for something.

Southern. Fitness. Maniac.

Those three words are the first to come to mind when I think of our guest expert, Sarah Rippel. She is a talented personal trainer with a tough spirit and training philosophy to match. She is unconventional in her approach to fitness and that’s what makes her programs effective. She gives 100% to her clients and to her own training regimen. (Her southern accent is just a bonus.) Sarah is one of the few trainers in the industry who thinks outside of the box. She is a fitness “maniac” dedicating her life to building strong, lean bodies. I respect her for she is the truth!

The Three Issues Most Women’s Workouts Aren’t Addressing!
By Sarah E. Rippel, BS, CPT

When Angel asked me to write a guest post, I was both honored and excited. Then, when she suggested the topic for which I was to discuss, I became even more excited. Why? Angel suggested that I write about the three most neglected muscle groups in women. I knew instantly that I should bring up three issues that pertain to most of my female clients: decreased hip mobility, lack of proper glute functioning, and scapular control. I address these issues in my clients’ workouts on a daily basis and feel they are often neglected by people who do not work with a trainer.

1. The first issue I want to discuss is a lack of hip mobility. A decrease in hip mobility may be the result of several things, most often spending too much time in the seated position is the culprit. Also, I feel that many people who have low back pain mistakenly believe the “cure” is to perform stretches for the low back. Low back pain may often be the result of decreased hip mobility. The same goes for knee issues. The body can be viewed as a stack of joints. Typically if an area isn’t functioning properly (ie: tight hips), it affects the joints above and/or below it. There will be compensations made for this lack of mobility. It is important to address this because not only can a lack of hip mobility lead to pain and/or injury, it can lead to a decreased ability to move, resulting in less enjoyment of exercise and daily life.
Mini Hip Mobility Routine:
a. Half-Kneeling 3D Psoas Stretch – 5 reps each plane of motion per side, 2 sec per rep
b. Modified Cossack Stretch – 5-8 reps per side, 2 sec per rep
c. Half Turkish Get-Up – 5 reps per side, bodyweight first, then add 8-15 lb dumbbell

2. The second issue on the hit list is impaired glute function. The glutes are neglected because many women do not know how to train them. This leads to imbalances and faulty recruitment patterns, further exacerbating the problem. Most exercises that women associate with glute training (ie: squats and lunges) aren’t as effective if the glutes aren’t firing! Many women waste their time using fancy glute machines at the gym, which simply don’t get the job done. It is important to address this issue because the glutes not only allow the body to function more efficiently when trained properly, they add shape. You can tell when someone’s glutes are “asleep” – they typically have a flat butt!
Mini Glute Function Routine:
a. Bridge – 15 reps
b. Staggered Stance Hip Hinge + Rotation – 10 reps per side
c. Kettlebell Swing – 8-20 kg

3. The third and final issue I want to address is insufficient scapular control. We’re talking shoulder blades, ladies. All of the muscles that work to control the scapulae are often neglected because you can’t see ‘em. Many women tend to shy away from upper body exercises because they feel weak. I also feel that the scapular region is neglected because many women are simply unsure of how to train it properly. It is important to improve the strength and mobility of this area because it plays a big role in posture and injury prevention.
Mini Scapular Control Routine:
a. Dowel Awareness Drill – 5 reps of 10 second holds (retraction; depression)
b. Scapular Push-Up – 10 reps
c. Quadruped Sliding Reaches – 5-10 reps per side

These are some “outside the box” strategies for improving weaknesses found in the female body. Give these exercises a try, aiming for 2-3 times per week. You should see an improvement in not only these areas, but your entire body. Why? The body doesn’t function as as individual muscle groups – it’s a beautifully-crafted machine designed to function flawlessly. Life interferes with proper functioning of the areas I discussed, therefore we must pay extra attention to them so that our bodies move better and we feel better! – Sarah E. Rippel, BS, CPT

Not sure how to do the exercises Sarah mentioned? Check out her videos for a thorough demonstration of each exercise. Hip Mobility Video, Glute Function Video, Scapular Control Video.

This isn’t the last of Sarah. In the next installment, I will probe the mind of this southern fitness belle and force her to reveal her secret to getting great abs.

Sarah has been helping people improve their health for over 14 years. She is the owner of “Outside the Box” Training, (soon to be known as “Rippel Effect”), offering in-home one-on-one/small group training as well as outdoor fitness camps in the Baton Rouge, Louisiana area. If you live in the Baton Rouge area and want more information, drop her a line at fitprosarah@gmail.com & follow her on Twitter @fitprosarah.

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.

Her name is Lindsay Wilkins. She has a beautiful face, a ripped body, and the audacity to be a nice person. I’m left with no choice but to hate her!

Actually, I am one of Lindsay’s biggest fans. She is a constant source of running inspiration and a friendly reminder that I need to do more abdominal work.

I sat down with Lindsay to discuss her life as an elite runner. She’s an expert so take notes.

1. As an elite runner, you are pretty much at the top of your game. What are your personal running goals?

Eventually, I’d love to qualify for the Olympic trials in the marathon. The next time is 2012 and the window opens up next Fall. The standard is a 2:47. My current marathon time is a 2:49.

2. What has been your greatest running moment?

The Marine Corps Marathon ‘08 was my greatest and worst running moment combined. I came in 2nd place. By 11 seconds!

As the race started, my legs felt more tired than usual. But I hung in there. I was in 3rd place for most of the race. I passed one of the girls at mile 21, which definitely gave me momentum to keep going. Then I was one minute behind the leader.

Everybody was yelling to me, “You’re one minute behind.” From mile 21 to mile 26, I slowly gained on her until I was just 10 seconds behind. She was within touching distance. During the last 2/10 of a mile, my calves cramped up and I couldn’t get her. It was a tough race.

3. Does it hurt more knowing you were so close to a victory?

Yes. If I had come in third or had been a minute or two behind I think it would have been easier to say, “Well, she was better than me and it wasn’t my day.” But to come that close and not win was very difficult. You can be perfectly trained, have everything working out perfectly, and just not feel great on that day.

4. What is your pre-race routine?

I lay out my clothes the night before. On race day, I wake up at 6:00 a.m. I like to eat an hour and a half to two hours beforehand. For the 10k, I don’t think it’s as important to eat that far ahead but definitely at least an hour and a half. Once I’m at the race, I warm up for about three miles.

5. What is your ideal pre-race meal?

I’ve gone through a bunch of different things. Currently, I like eating the Cliff Bar Kids, the little Z-bars. I’ll have one before a short race. Before a marathon, I’ll eat two. It’s important to make sure you’re not eating things filled with fiber. You don’t want stomach issues.

6. What are the common mistakes of runners?

When they start seeing success in their races, they start thinking, “Okay, more is better, and I’m just going to keep pushing it and pushing it”. And then they end up injured.

It’s a major mistake and it really does hurt their training. Also, people don’t pay attention to the smaller things like stretching and getting massages. I do ice baths in the summer after my long runs and after races. They are torture but it really, really helps my recovery and prevents me from getting injured.

7. Do you strength train?

Yes. I love doing weights, yoga, and ab work. It’s important to strengthen other muscles and keep your core and upper body strong. Strength is crucial during a race when you’re fatigued and your form starts to fall apart. I lift weights three times a week. It has definitely helped my running.

8. Have you ever had a bad day? Felt like taking a nap instead of running?

I have days during marathon training when I say to myself, “Oh, when is this going to be over?” I’m one to go out the door and then realize I “forgot” to do something. I will try to put it off every second possible. Even though I may not want to do it right then, I think of how much better I’ll feel when I get back. That’s what gets me out there and gets me going. It’s the feeling you get while you’re doing it and the feeling you get when you’re done.

9. Too many people don’t pursue their dreams because they’re afraid of failure. How do you stay driven and focused?

Running takes talent and training but a huge part of it is mental. Sometimes I struggle with that. I’ll think, “Oh, that person is better than me”. And then I’ll operate as if that person is going to beat me. But you can’t do that in running because you never know what will happen. You have to really believe in yourself and believe you can do it. Anything is possible!

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When you see Lindsay running down the street, be sure to honk, wave, or throw money. If you decide to toss her some cash, make sure the bills are neatly rolled and secured with a rubber band so it will be easier for her to carry.