-ONLINE TRAINING?-

I use the internet to interact with my clients, just as i'm sure most trainers do. I also email workouts to a few clients regularly. I just make Word documents with pictures of myself performing the exercises, etc. For some people, this works. For most, it doesn't, simply because most clients NEED the one-on-one interaction with their trainer. Almost a year ago, I decided i'd give the "online training" thing a whirl and signed up with a website called TrainerForce. Bad idea. I found the setup to be extremely lengthy, the exercise pictures were embarrassing, and the overall experience left a bad taste in my mouth. Lesson learned. Bottom line - online training has it's place, but there's no way it will ever take the place of the heart of personal training - HEART. If a fitness professional is passionate and loves what they do, it's easily reflected in their work and the results their clients get. Trainers are a dime a dozen...good trainers are less prevalent...and exemplary trainers are few and far between. Most often those taking the "shortcuts" to "get rich" and "get more clients" are those who shouldn't be in the profession. I'm not going to stay on my soapbox longer than necessary. :) END OF RANT...I really am in a great mood!

-TRAINING WITH ME ISN'T A "QUICK FIX!"-

As the title states, training with me isn't a quick fix.

Sorry...if that's what you're looking for, then find another trainer who will lie to you and take your money.

There are several points I want to make.

The first is that getting in shape doesn't happen overnight, and there's no "secret" in bringing about the results you seek.  Most of us know that it takes some time, BUT many aren't aware of just how much effort is really necessary.  In this day and age, we're promised the "quickest solution" everywhere we turn, it seems.  We are basically conditioned to expect overnight results.  I'm not gonna lie, there are many "fitness professionals" (and i'm using the term loosely) out there who will try to sell you, convincing you they have the "secrets" to improved health and elite fitness.  Whatever.  THERE ARE NO SECRETS!

The truth?

DETERMINATION + INTENSITY + KNOW-HOW = RESULTS!

Determination is simply your desire to succeed, plain and simple.  Most people have this.

Intensity is what most people lack.  You simply must work hard.  Most people are simply unable to tap into what seems to be a virtual internal goldmine of intensity that each and every one of us possesses!  It's too easy to do 10 reps and stop, rest way too long, and repeat.  A tactful trainer will keep you on your toes and maximize your productivity during workouts, thus keeping the intensity at the right level.

Know-how is also something most people lack.  This is where it's almost blatantly obvious that in order to get the results you seek, you must hire an experienced, competent trainer.  A trainer should help you understand the "how's and why's" behind the exercises that make up your program.  Don't be afraid to ask questions!  Knowledge is power!  Trainers are a dime a dozen these days.  Don't be afraid to interview a few before you hire one!

Rome wasn't built in a day.  You didn't get out of shape overnight, therefore, you're not going to get back in shape overnight.

My second point is that "getting in shape" is really a bad phrase.  I regret using it above, however, it further emphasizes my point here...that OPTIMAL HEALTH IS A LIFESTYLE.  "Getting in shape" tends to perpetuate the mentality that exercise is some sort of "hobby" you start and then get tired of down the road...only to pick back up a year or so later, leading to a cycle of noncomplience and steadily decreasing health.

Kinda like collecting stamps, lol :)

My third and final point is that in this high-tech day and age, it's rather ironic that what works best are the BASICS.  By basics, I mean exercises that do not require crappy fancy-schmancy expensive machines.  I'm talking exercises that require you to MOVE YOUR BODY, not sit in some purple vinyl seat while aimlessly curling your arms watching the 40" plasma right above you.  I'm talking bodyweight training, kettlebells, superbands, medicine balls...nothing too complicated here!  I am determined to prove that in order to change the way we view exercise, we must get back to the basics.  We must work hard, FEEL our bodies work, and get back in touch with what our high-tech lifestyle has taken from us - for lack of a better term, our "connect."  We are simply disconnected.  What do I mean?  We must get back in touch with ourselves...we must CONNECT our bodies and our minds!

WAKE UP, PEOPLE!  THIS IS THE HERE AND NOW!  YOU ONLY HAVE ONE BODY!  MAKE THE MOST OF IT!

-Art of Strength - Providence-

Since i'm smitten with kettlebells, they have become the cornerstone of my workout routines...so many exercises, so many options, and so many benefits! I LOVE the fact that with one piece of metal, you can improve your strength, improve your endurance, get leaner, and do all this with time-efficient workouts! I HATE getting bored with my workouts...I mean, who doesn't? If you haven't tried kettlebells, I highly suggest you give 'em a shot...and if you're completely stumped on how to go about learning all the fancy exercises, well, let me know. I plan on getting certified one day (super-expensive b/c I have to travel to BFE to do so and pay a gazillion dollars for the cert...but HIGHLY worth it, as i'll gain a heckuva lot more competence in INSTRUCTION)!

Anyhow...I also want to open a studio one day...and I know what kinda I wanna open...a PUNCH Kettlebell Gym. To do this, not only do I need to be certified, but I must be certified through AOS (Art of Strength), which is Anthony DiLuglio's system...this means travelling again to go do so, paying for the cert, AND then paying a gazillion more dollars for the franchisee cert (not to mention MORE travel expenses)...

Anyone wanna start up a collection for me? :)

iIm serious about getting all this done. Right now is the time b/c there are a handful of affiliates through Punch, and although it seems everyone and their dog has hopped on the kettlebell bandwagon, there are very few CERTIFIED kettlebell instructors.

Okay...so, today's workout was my own rendition of Anthony's Art of Strength "PROVIDENCE" workout:

The art of Strength: Providence is a total body workout that has 14 different exercises done in two minute intervals with a minute of rest in between. The workout is as follows:

Round 1: 2-handed swing, one arm swing, hand-to-hand swing
Round 2: Cleans
Round 3: Chest presses
Round 4: Squats/sumo deadlifts
Round 5: One leg deadlift
Round 6: Windmills into an overhead squat
Round 7: clean and press
Round 8: Flip and squat
Round 9: Tactical lunges
Round 10: Triple crush
Round 11: Sling shot into a figure 8 with a static hold
Round 12: Seated press
Round 13: One arm row
Round 14: Pullovers, Russian twists, Sicilian crunch
Round 15: 3 minute snatch test

Here's my workout:
WARMUP:
2 rounds of the 10 min ETK (Enter the Kettlebell) warmup (10 wall squats, 10 kettlebell halos ea. direction, 10 pumps)

WORKOUT:
*all kettlebell exercises done with an 8kilo kettlebell...I have a 12kilo on the way! yay!
1 = 40 sec left hand swing, 40 sec rt hand, 40 sec alt hands (exchange in mid-air)
2 = 1 min jumping jacks
3 = kettlebell cleans 5 ea side for 2 min
4 = 1 min crunches
5 = kettlebell one arm chest press (lay on back) 10 ea arm for 2 min
6 = squat thrusts 1 min
7 = 20 sec squat w/kb in left arm, 20 sec with right arm, 40 sec sumo deadlifts, 40 sec squats with kettlebell behind neck
8 = plank 1 min
9 = single leg deadlift 1 min left, 1 min right
10 = side plank 30 sec ea side
11 = kettlebell windmill/overhead squat combo 1 min left, 1 min rt
12 = crunch feet up 1 min
13 = kettlebell clean and press 1 min ea arm
14 = crunch with left and right reach 1 min
15 = kettlebell swing flip and squat 2 min (KILLER)
16 = plank 1 min
17 = kettlebell tactical lunge (swing it under your front leg when you step into reverse lunge) 2 min (KILLER)
18 = active straight leg hamstring stretch 1 min
19 = kettlebell "triple crush" (basically a curl, overhead press, and overhead triceps extension) 2 min
20 = crunch 1 min
21 = kettlebell figure 8 to a hold (pass between legs and grab behind, then sling it up and stop it with free hand) 2 min
22 = rest 1 min
23 = seated overhead press (legs straddled) 5 reps ea side for 2 min
24 = crunch 1 min
25 = 1arm kettlebell row 5 reps ea for 2 min
26 = pumps 1 min
27 = kettlebell pullovers 40 sec, kettlebell russian twist 40 sec, crunches 40 sec
28 = 15 snatches each arm. (couldn't do 1 1/2 min of snatches each arm...hell no, not yet!)

Warmup took 6:30

Workout took 43:30

HAPPY CAMPER! GONNA BE SORE! Had a few "wanna hurl" moments but took a breather here and there and that helped...going for 2 min on ANY exercise SUCKS!

But I love it!

I'm also an Art of Strength affiliate, so if you want to order any of the awesome AOS DVD's or gear (such as kettlebells, Outlaw ropes, and the new adjustable Bulldog and Diva kettlebells), click on the AOS Link towards the top right of this page! I am convinced that AOS is the best in kettlebell instruction, affiliation, and innovation! Check 'em out!

-INTENSITY-

Allow me to get a bit "deep" with this post. :) I believe one of the most important factors in one's quest for improved fitness is INTENSITY. Crazy as it sounds, it's one of the most important factors, yet it's seriously lacking from many people's workouts. I'm going to venture off the "fitness" path for just a second to hypothesize that this has something to do with a lack of intensity in many people's everyday lives. Many people just "go through the motions" each and every day...get up, brush teeth, eat breakfast, shower, dress, drive to work, work, come home, sit on couch to watch tv, eat, sleep...do it all over again the next day. Blah blah blah blah...BORING! Add to this the fact that many people are "stuck" in careers which leave them feeling drained and unfulfilled at the end of the day.

Where's the excitement? Where's the challenge? Where's the LIVING?

INTENSITY = LIVING!

I'm not saying go out there and jump out of airplanes in order to prove you're living a "full" life...i'm saying that in order to get the most out of life, you gotta ACT...and in order to act, you gotta put forth EFFORT...and in order to put forth effort, you gotta have the right level of INTENSITY!

I feel there's a correlation between intensity and the ability for one to live a full, healthy life.

You see, if one is unable to put forth the right amount of effort in their workouts, they aren't gonna reach their fitness goals. Same thing goes for any life goal..I mean, you're not gonna make it into an Ivy League school without having a stellar GPA, excellent study skills, and top-notch test scores.

So, in my roundabout way i've made my point (hopefully). :)

If you're wanting to take things to the next level, no matter what the situation may be, you MUST be able to apply some INTENSITY! Get out there and go for it! No one ever got anywhere just sitting on their as*!!!!!!!! Got it? Good!

-BOOTCAMPS STARTING SOON!

SPREAD THE WORD!

-FIT *2* GO!- BOOTCAMPS START SOON!

THERE WILL BE MORNING AND EVENING GROUPS:

6:00AM MWF
6:30PM MWF (or TBD)

We will be working out at the levee (meet at the steps), City Park, and/or the LSU lakes! You will notified of our location as we begin the sign-up process!

WHAT IS IT?

Led by fitness professionals Sarah Rippel and Ashley Holden, FIT *2* GO! Bootcamp is a challenging, progressive program comprised of four weeks of three one-hour workouts!

WHAT CAN I EXPECT?

You can expect to sweat, work hard, get into killer shape, and have a blast doing it! :) You will learn safe and effective exercise technique, along with healthy nutrition strategies. You will also learn to fit exercise into your busy life...and actually look forward to it!

WHAT ARE THE WORKOUTS LIKE?

NEVER boring...that's for sure! Leave the pink sissy dumbbells at home with grandma! It's all about INTENSITY! Don't be scared, though...ANYONE can participate! Workouts will be tailored to meet the needs of all participants based on individual fitness levels.

We will GET STRONG!
We will LOSE FAT!
We will GET HEALTHY!
We will PUSH OURSELVES further than we couldn't do on our own!
and...
WE WILL HAVE FUN!

BOOTCAMP ROCKS!

SIGN UP NOW TO RESERVE YOUR SPOT!
SPACE IS LIMITED!

We will be forming a "waiting list" once spots have been filled. If you do not show up on Day 1, you will lose your spot.

FOR MORE INFO:

fit2gotraining@hotmail.com

We are accepting payments via PayPal as well as cash/check.
To pay via PayPal, simply click the button below. This button can also be found at the upper right of the blog, under the heading!

-Fix Those Weak Links!-

Let's face it...most of us (well, myself not included, lol) work a 9-to-5 job and spend most of our day in a seated position. What does this have to do with fitness, you ask? Well, as you may already be aware, sitting at a desk for extended periods of time can wreak havoc on your body. What does it do? Well, for starters, it can contribute to what we in the industry call "upper crossed syndrome," which is basically a fancy term for protracted (slumping) shoulders, tight chest, upper trapezius/sternocleidomastoid (aka your neck)/anterior shoulder muscles, and forward head carriage. Quite often, this can lead to excessive neck tension and headaches. Not fun. Spending too much time in a seated position can also lead to a lack of proper lumbar curve, due to this upper crossed "cascade" of issues. Add to this the fact that one's hips can become very tight, thus leading to a lack of mobility and decreased hip/glute function. In a nutshell, the body is put under a tremendous amount of stress due to gravity itself, and the seated position that most of us adhere to more often than not just exacerbates the problem. If you exercise, kudos to you! If you don't, DO! Even simple exercises are better than none at all! Everyone should add some mobility work to their routine if they want to stay as pain- and injury-free as possible!

Yours in Health,
Sarah

The exercises are:
Dowel "Halos" x 5 ea direction
Stick-Ups (thumbs to wall) x 5-10
Overhead Squat x 15
Stability Ball Circles x 5 ea direction
Bird Dogs (hold 5-10 sec) x 5-10 ea
Side-Lying Hip Abduction + Raise (hold 5-10 sec) x 5-10 ea
Marching Bridge (hold 5-10 sec) x 5-10 ea

-How NOT to Exercise...Part 1-

I have been working out since I was a senior in high school...so that means, oh, roughly 14 years, give or take a few months :)

I will be the first to admit that over the years, especially waaaay back in the day, I have commited NUMEROUS "exercise sins."

Prepare to be enlightened!

My first suggestion...if you REALLY want to wreck your body and live in pain 24/7? Perform bodybuilding-style routines with as much weight as you can tolerate for 12-15 reps per set. What does this really mean, you ask? Well, bodybuilding-style routines revolve around "body part specific" exercises, such as biceps curls...exercises that typically involve ONE joint and mid-to-high reps with as much weight as you can handle.

DUMB. JUST PLAIN DUMB!

First off...all the reps...rep after rep, taxing a single joint...can we say, no...can we SCREAM tendonitis? Repetitive lifting in this manner WILL give you good-looking muscles...BUT at a price...it kills your joints. I had tendonitis in practically every joint, back in the day.

Aside from the fact that this kind of training can lead to overuse injuries and overtraining, it's completely non-functional! I mean, what everyday situation calls for a biceps curl? Yes, we pick up things throughout the day...we DO use our biceps...but NEVER in isolation.

Bodybuilding training THRIVES on isolated movements.

Real life, on the other hand, relies on compound movements that originate from the "core" muscles.

Would you rather have a good-looking body with painful joints
or
a balanced, even better-looking body with healthy, functioning joints?

You decide!

Stay Healthy!
S

Take Care of Yourself...NOW!!

I believe that total health and total fitness go hand in hand. To make the most of you life, you must be mentally, emotionally, and physically fit/healthy.
So....what are you doing to enhance your level of fitness? Or...what are you NOT doing that is causing you to be unfit? To get the most out of your life – you’ve got to stop! Face it, we only have control over a few things in life. It sucks, but it’s true.
So much in life feels, seems, and probably is, out of your control – but when it comes to your health – there is a lot you can do – or stop not doing – to be fitter, get healthier, and enjoy your life more.
Exercise more - this you have control over. Do it. You need to do cardio and resistance/weight bearing exercise regularly. It's common sense and such an easy concept... so why don’t people exercise regularly?
Your psyche: this is the all-important wild card. This is the thing that no one wants to talk about because, well, we haven’t quite figured out how to make it work for us. Well, some of us have, sort of.
We know that using repetition for mental conditioning works, so feed your mind positive images and thoughts of where you want to be, how you want to look, and what you want to do, throughout the day. Stop harping on what you don’t have – express your wants as desire, not coming from a place of lack.
We also know that you have to believe what you are saying way deep down inside for it to really manifest in your life, so say it, live it, and do what you can to feed your subconscious the messages that you do want to be healthy and happy.
And we know that if you live in the negative, you will stay in the negative, so stop berating yourself, stop not taking care of yourself, and stop putting everyone else’s needs ahead of yours.

The Skinny on Smoothies

Click here to see a recent story on Good Morning America about smoothies. It's the video titled "Skinny On Smoothies" on the right hand side. It's pretty crazy. You can never be sure that each employee at these smoothie places are using the same amount of ingredients. Be sure you know EXACTLY what is in your smoothies and make your own! See some of the recipes I posted on June 18!

Portion Control

I am a firm believer in portion control. The concept is easy: if you eat less, you consume fewer calories. But in a world where bigger is better it’s tough to figure out what a “normal” portion size is. Society has instilled in us (what I like to call) portion distortion. It is very easy to overeat in a world of oversized muffins, monster burgers, super sizing and all-you-can eat buffets. While you may know the basics about nutrition, you need to rethink how much you eat. It’s just as important as WHAT you eat.

The first step to mastering portion control is being able to VISUALIZE what a recommended serving looks like. Click on this link for a handy portion control guide. Once you can visualize what a normal serving of each type of food is, you will realize how "over-served" you are in restaurants or how damaging the second helpings at home can be to your weight loss goals.

If it is still too hard for you to visualize the portions, try these Portion Control Plates to help you out. A few of my clients who have diabetes also use a different type of plate, the EZ Weight Plate to help them. They are a lot bigger, but help with more portion sizes such as salad dressings and sauces.

It's easy to control portions at home, but some of my clients have expressed how difficult it is for them while out to eat. Think about it this way...your favorite muffin at the coffee shop on the way to work can actually be the equivalent to THREE servings! Or that steak from your favorite steakhouse could be more than EIGHT times the normal portion! Check out this link to see other ways you could be consuming more than your fair share.

Here are some easy ways to control your portions both at home and while out to eat:

• In restaurants, before you even start to eat, put half of what is on your plate in a to-go box and enjoy it for another meal. Or, share the meal with a friend.
• Order a kid's size meal when you go to fast food places.
• Eating a salad before your meal is a sure-fire way to keep from overeating. Load up on veggies! The fiber in them will help you feel fuller!
• Eat slowly...it takes about 20 minutes for your stomach to signal to your brain that you are full.
• Master the mini-meals. You can make sure your blood sugar stays at an even level and keep hunger at bay by eating healthful small meals throughout the day. Mini meals are by far the best way to prevent overeating because you'll never get too hungry or lose control of your portion intake.
• Don't serve family meals family-style. Keep pots and dishes away from the table so it's not so easy to go for seconds.
• Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, separate them into individually-sized containers. That way, when you reach in the fridge to find something to reheat, you're getting just enough for one helping.
• Buy snack foods in single serving sizes or break up full size packages into smaller, indvidual bags. It may be difficult to stop eating chips straight out of the bag while watching TV, but are you as likely to inhale the contents of 12 zipper bags without some forethought?Doubtful.

I hope you all find this information helpful!

How Many Calories Do You Burn?

You are using energy all the time, even at rest. The more vigorous the activity and the longer the time you do it, the more calories you burn. Use this link to find out how many calories you burn doing a specific activity, whether it is housecleaning, gardening, skiing, or running. This tool can help remind you of all the activities you can do to improve your fitness and health. It uses your weight to calculate calories burned, because a heavier person burns more calories during activity than a lighter person.

http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm

What's Next?
Start adding more physical activity to your daily life. You don't have to "work out" to be active. Once you start adding some cardiovascular exercise into your routine, you'll find that a little goes a long way. If you do nothing more than take two brisk 10- to 15-minute walks a day, you can drop one or two dress sizes over the course of a year—even without dieting!

Do What You Love
The most important part is to do something you love. Remember, you're going to be doing this a couple of times a week. If it's an activity you hate, you'll get frustrated or bored and quit. The exercise you choose should be something you find enjoyable and that fits conveniently into your life.

Try Something New
Sometimes doing the same routine over and over can become monotonous. That means you will get bored and quit. So...shake things up a bit! Try a class you've never been to like tai chi, yogalates, or kickboxing. How about dance? You can take ballroom or swing dance lessons. Or, if you are feeling especially "adventurous" how about a bellydancing or strip aerobics class? Or just pick up a new active hobby like swimming or tennis!

Feel The Beat
Listening to music while on a stationary bike or treadmill can boost your calorie burn. Studies show that people who listen to fast-tempo music exercise longer before fatiguing. Even better, they feel as though the exercise is easier even when the intensity is the same. Sometimes I like to listen to music with a fast beat and make my strides go with the beat!

I hope this has helped to motivate some of you! Now...GET MOVING!!! Ha Ha! Love you guys!

Smoothie Recipes!

Hey guys! Here are the recipes some of you have asked for!
Ultimate Power Smoothie:
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
3/4 cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 220; Protein 12g; Carbs 29g; fat 4g; Sat Fat1.5g; Sodium 118mg; Fiber 3g

Strawberry Smoothie:
1 cup 1% milk
1/2 cup low fat vanilla yogurt
2 teaspoons peanut butter
1 cup frozen strawberries
2 teaspoons whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 186; Protein 11g; Carbs 26g; fat 5g; Sat Fat 2g; Sodium 151mg; Fiber 3g

Cereal Killer Smoothie:
1 cup 1% milk
1/2 cup All-Bran Extra Fiber Cereal
1/2 cup blueberries
1 tablespoon honey
2 teaspoons whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 145; Protein 8g; Carbs 32g; fat 2g; Sat Fat1g; Sodium 155mg; Fiber 9g

Banana Split Smoothie:
1/2 cup 1% milk
1/2 cup low-fat vanilla yogurt
1 banana
1/8 cup frozen orange juice concentrate
2 teaspoons whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 171; Protein 8g; Carbs 33g; fat 2g; Sat Fat 1g; Sodium 94mg; Fiber 2g

PB&J Smoothie:
3/4 cup 1% milk
3/4 cup low-fat vanilla yogurt
2 teaspoons peanut butter
1 medium banana
1/2 cup frozen unsweetened strawberries
2 teaspoons whey powder
4 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 235; Protein 11g; Carbs 39g; fat 5g; Sat Fat 2g; Sodium 154mg; Fiber 4g

-$487 billion in gas, sweat and stretch pants...-

What if no one were fat?

Imagine a lean and healthy America: The savings on medical, fuel, food and other costs would be enough to give every U.S. household more than $4,000.

Check out the article on MSN.com (click this post's title for link)!

-All I Ever Needed To Know...-

As I see it, people fall into one of two categories when it comes to how they perceive obstacles.

They either focus on the problem itself, or they focus on the possible solutions to the problem.

Which do you think is the better way to handle things?

Think back to the basic math you learned way back in the day.

2 + 2 = ?

When you were given a math problem, you weren’t expected to just sit there and stare at it…you were expected to SOLVE it!

As the saying goes, “all I ever needed to know I learned in kindergarten.”

Rings true, doesn’t it?

Staring an obstacle in the face doesn’t do you any good if you just sit there!

When I meet a client for the first time, we sit down and discuss their goals and health history. I like to know what they perceive to be the biggest obstacles to their success. Once I have a better idea about this, I can form solutions to help them get past these obstacles.

See? It’s just like a math problem!

Once someone knows of the possible solutions, those obstacles don’t seem so big!

:)

-FINISH WHAT YOU STARTED-

I was sitting here with 15 minutes to spare before heading off to train a client, and decided it's been too long since I last posted. Problem? What subject should I write about? So, then I opened up my personal "articles" file, looking for something I could use as a blog post, and came across several projects which I had started in the past few months. This gave me the idea to write a little post about FINISHING WHAT YOU STARTED!

I am one of the world's biggest procrastinators. This may come as a surprise to some, because I am so driven when it comes to my career. I'll be the first to tell you that I have all sorts of ideas swimming up in my head, but most of them don't find a way out of my brain. The few "survivors" turn into random writings on spare papers in my work bag, or I jot them down in Word. The best way to describe what happens is it's a fast and furious, almost overwhelming, and at times stressful process that most often fizzles out before it gets good.

All these great ideas. All these good intentions.

But I can't get from "point A" to "point B."

Why am I sharing this with you?

Because it applies to working out. :)

Let me use one of my favorite "rules"...the "80/20 Rule."

I would venture to guess that 80% of people who begin an exercise program with the best of intentions end up quitting a month or so later.

The other 20%? They survive. They continue to exercise. Why? The reasons are varied.

But the 20%...the few and the proud...they aren't who i'm wanting to write about right now!

MY MAIN POINT?

Fitness isn't a one-shot deal. It's a journey. There is no ultimate destination. You can't just start working out and view it as a short-term "gig." You gotta be in it for the long haul, or else you will fail, plain and simple.

The hardest part is making the conscious decision to START. Once you have done that, the rest is cake!

STAY TUNED!

A Thought On "Trainers"

Trainers are a dime a dozen. Seriously...think about it. It doesn't take much to get certified...read a book, take a test and poof! There you go. It really disgusts me that so many "trainers" think that's it. That is enough for them, and they just go out and "train" people without ever thinking twice. If you are looking for a trainer, PLEASE keep a few things in mind...

What sets a good trainer apart from the rest of them? It's simple really...a true, genuine concern for their clients. It's not about the trainer at all. It's about the client and THEIR goals. We are just lucky enough to be able to help you on your journey! You have to LISTEN and really understand where your clients are coming from. I hate it when trainers just take the latest exercises from magazines, make people do them and then not even care that they are not seeing the results they wanted. Training must be FUNCTIONAL.

As a trainer, you are never done learning. There are always new "toys" coming out and new approaches to take. What works for one person isn't necessarily going to work for the other. There should never, ever be "cookie-cutter" workouts.

The most important thing..you shouldn't waste your client's time or hard earned money. Be honest and REAL. Don't promise results with just one workout a week if you know for a fact that's not gonna happen!

Luckily, Sarah and I found each other and teamed up! We share the same views on training people and I am so excited about the future of our business! We have a lot of good stuff coming!

Take Time Out For Yourself

Lately I've noticed something that seems to be a growing trend. Women don't take time for themselves. No matter what age they are...from 18 to 100...they are so worried about everyone else and don't give enough attention to themselves. And this is much more obvious in mothers.

It's almost as if women feel "guilty" about wanting to take care of themselves. They put everyone...family and friends...first. IF there is any extra energy left over, it MIGHT go towards them, but that is only in rare cases.

But think about it...if you don't take care of yourself, you can't take care of anyone else. You have to be happy, healthy and mentally strong to take on all the roles society gives you. You are only given one life and one body...take time to care for yourself!

-ABC Squats-

-F I T *2* G O !- on YouTube!-

Check out our small, yet growing collection of exercise video clips!
-F I T *2* G O !-
Subscribe so you can be notified of updates!

-www.Fitizens.com-

I recently joined a new site, Fitizens.com
Check it out!

-VOTE FOR SARAH AS "TOP TRAINER!"-

Hey everyone!

I am officially listed in ExerciseTV's "Top Trainer" contest!

Vote for me by going here:
http://exercisetv.cityvoter.com/sarah-rippel/biz/76570

Forward this to anyone you know!

Yours in Health,
Sarah

-Upcoming Fit 2 Go Camps-

We will be organizing another fat-burnin', butt-kickin', FUN group training experience!

Here's what a few former trainees had to say:

"Thanks Sarah, I thoroughly enjoyed Boot Camp and will definitely sign up for it in September!"

"I did have a blast during bootcamp! I am very sad that it had to end...and I have finally dropped a little weight. I also feel stronger. I could tell how much I progressed during those few weeks. Whereas, when I was lifting weights, I felt like I was never getting any better. Your workouts definitely live up to their name! I felt like I was in boot camp. ;) It was awesome! Thanks for everything! I hope your own training is going well! :) "

"Hey Sarah- The boot camp class was great yesterday and I am really excited about the next four weeks. I am so glad that I am doing this because you know how summer can be; it will make me stick to an exercise schedule. I am not miserably sore but I definitely do feel it, especially in my upper body. I cannot wait to see what you put us through tomorrow!"

If you are interested, please drop us a line!
fitprosarah@gmail.com

MORE INFO SOON!

-Vote for Sarah in ExerciseTV's "Top Trainer" contest!-

The official link will be posted soon, as I just applied for this contest! :)

Here's the main site:
Exercise TV's Top Trainer

When my profile is posted, I will make another post, so you can VOTE!

-Personal Training goes ONLINE!-

Just a little update for everyone!

I am setting things up so that ANYONE can take advantage of a more personalized, effective approach to fitness & nutrition! I am REALLY jazzed about the nutrition-tracking aspects of this service, as I have found that my clients see better results when they follow a program of proper eating. For the a cost similar to that of ONE in-home personal training session, you can "train" with me online! I will be offering several options for membership. If you've been thinking about hiring a trainer, but aren't willing to part from your $$ (I know, we're not cheap!), or you'd like a change in your routine, this could be your solution! Even my current clients can benefit from the accountability this service provides! It's the next best thing to training with me! :D

STAY TUNED for updates and a demo this multi-faceted service!

What to expect:
Personalized Exercise Programs

Exercise Technique Demos

My Active Profile Customizable Client Page -- a MySpace-like home page that you can customize yourself! You can: upload personal pictures, keep an online diary, add personal streaming videos, access links for outdoor activities & maps in your LOCAL area, view progress, and provide me with feedback on your progress!

Accountability Workout Logs

E-mail Alerts

Extensive Nutritional Database

Custom Meal Plans and Grocery Lists

FitTracker -- Track your progress and goals.

Podcasting -- I can create complete audio workouts & motivational messages that you can take anywhere!

Fitness Articles

Daily Fitness Tips

Healthy Recipes & Nutrition Tips

Food Journal

Message Board

Monthly Fitness Newsletter

-Struggle-

Hello Friend!

My name is Sarah Rippel and I am a fitness professional and founder of FIT 2 GO!, a personal training business that operates exclusively out of my clients’ homes. I have been in the fitness industry for almost 13 years, and have worked with people of all ages, backgrounds, and abilities in various settings. At this point in my career, it is crystal-clear to me that I simply do not belong in a typical “big box” gym. I have found my niche, and have discovered that there is a great demand for a mobile personal training service!

In other words, I prefer to think “outside the box.”

There is a big problem within the fitness industry. As with any profession, if you want to make a name for yourself, you basically have two options:
Work your butt off
Sell out

From what I’ve observed over the years, the trend of “selling out” seems to be the norm, as most who get into the fitness industry with big dreams of getting rich soon realize that it’s not that easy. Most simply do not love what they do, and are in it for the wrong reasons. Let me be the first to tell you, if you want to get rich, this is NOT the profession in which to do it! Very few credible, hard-working individuals in this industry end up making tons of money doing what they love. They deserve it, though. If you spend some time on the internet, you will come across one “amazing” fat-loss/fitness/muscle-building system after another. All of a sudden there are “experts” cropping up right and left, producting their own fitness e-books, manuals, and dvds. Are they making money? I would venture to guess that some of them are doing quite well. Are they credible? I would venture to say that they are as credible as the average Joe trainer in any big box gym. My point here is that the majority of people who get certified (which is really easy to do nowadays) are simply LAZY and want to skip past the most important aspect of being a personal trainer – TRAINING CLIENTS. Sound crazy? It most definitely is! How is someone supposed to gain credibility as a fitness professional without countless hours of hands-on work with clients?

I simply do not get it.

But then again, I do…because I realize that most people do not have a work ethic.

Over the years, I’ve struggled within myself because I was born with a work ethic, and at times it seemed that it would forever bite me in the butt. How could all these people around me seem to be doing so well while I was barely scraping by, determined to follow my passion with the hope of it one day paying off? How could so many people be working in professions that were secure, making a good living, but be so miserable doing so? How could I be so happy doing what I was doing, yet barely being able to pay my bills? How was this fair? Was switching careers the solution? My dad seemed to think so. No matter what anyone said, or how hard things seemed, I simply could not walk away from the profession that meant so much to me.

I cannot imagine doing anything else with my life, for the simple fact that I would not be where I am today had it not been for discovering my inner strength (as well as my passion) through exercise. Long story short, I started exercising as a high school senior. I was anorexic, and exercise was yet another self-destructive “tool” in my toolbox, along with the obvious starvation. I convinced my mother to let me join a gym as a way of getting healthy. Little did she know that the opposite goal was what I sought, and I just wanted to lose more and more weight. I vividly remember my first visit with a personal trainer. She performed the standard assessments and took my measurements, and set me up on a basic strength-training program. I jumped into it obsessively, becoming more and more fixated on making it to the gym four days a week. I lost more weight and to this day remember the sick “high” I got from not eating. It was a power trip. At the end of my senior year, my friends and I went on a trip to Dallas. I remember eating nothing but an apple the entire trip, and feeling guilty about it. AN APPLE. How crazy is that?! I got home from that weekend and weighed myself. 89 pounds. In my mind, that was a mark of success because I had gone below 90 pounds. I was literally wasting away and no one really knew what to do about it because I was defensive and a very good actress. I tried to make people think everything was okay, when obviously my life was spinning out of control. I didn’t care about starting college. I didn’t care about anything other than exercising and food (or the lack thereof).

So, when did my “turning point” take place? When did I finally “see the light” and start taking steps towards turning my life around? It was that summer, before I started college. I remember talking with the gym owner and him telling me that as long as I lifted weights, any weight I gained would be muscle, not fat. It was as if a giant light bulb popped up over my head. It was clear as crystal. I could finally eat. I gave myself permission. That really does sound nuts, but that’s how my brain worked. As long as I exercised, I could eat with the goal of gaining muscle and making my body stronger and healthier.

No looking back.

From that point on, my obsession with food and exercise flourished, but under the veil of it being in a healthy manner. Yes, I was healthier, and yes, I was getting stronger, but inside I was controlled. I became defined by this small aspect of my life, and the more I put into it, the more that seemed to matter. Sarah didn’t matter. The way Sarah looked mattered. That was it. Looking back, I can see how significant the simplicity of it was. By focusing on this one aspect of my life, the one aspect I felt I was good at, my life had meaning. Obviously it was a very unhealthy way of coping with things, but for the time being it served its purpose. The insanity of it all worked to keep me sane amidst the craziness of my personal life.

Struggle.

If it weren’t for the ever-present theme of struggle in my life, I wouldn’t be the person I am today. I have gained so much through the obstacles life has put in my way. I have grown, learned, and continue to do so on a daily basis. I feel fortunate for this, as it seems not everyone is as aware of the life-changing, positive impact our mistakes can have on our lives! I consider myself to be an expert at making mistakes! I love making mistakes because I am forced to grow, plain and simple.

Now, I’ve come to appreciate struggle in my life, however I FINALLY came to the realization that I often times make things harder than they need to be. I know that if I keep things simple, I am more productive, less stressed, and am a more effective fitness professional.

My philosophy and approach to every client’s program is fairly simple:

NOTHING WORTH HAVING WAS ATTAINED WITHOUT HARD WORK AND A PLAN.

I expect all of my clients to work hard. If you work hard for me and keep the whining to a minimum, we will get along great, and you will see incredible results!

-hmmmm...-

NY Times
February 5, 2008
Symptoms: Metabolic Syndrome Is Tied to Diet Soda

By NICHOLAS BAKALAR

Researchers have found a correlation between drinking diet soda and metabolic syndrome — the collection of risk factors for cardiovascular disease and diabetes that include abdominal obesity, high cholesterol and blood glucose levels, and elevated blood pressure.

The scientists gathered dietary information on more than 9,500 men and women ages 45 to 64 and tracked their health for nine years.

Over all, a Western dietary pattern — high intakes of refined grains, fried foods and red meat — was associated with an 18 percent increased risk for metabolic syndrome, while a “prudent” diet dominated by fruits, vegetables, fish and poultry correlated with neither an increased nor a decreased risk.

But the one-third who ate the most fried food increased their risk by 25 percent compared with the one-third who ate the least, and surprisingly, the risk of developing metabolic syndrome was 34 percent higher among those who drank one can of diet soda a day compared with those who drank none.

“This is interesting,” said Lyn M. Steffen, an associate professor of epidemiology at the University of Minnesota and a co-author of the paper, which was posted online in the journal Circulation on Jan. 22. “Why is it happening? Is it some kind of chemical in the diet soda, or something about the behavior of diet soda drinkers?”

-STUFF I LOVE!-

CHECK OUT MY DOWNLOADABLE WORKOUTS!!!



ORDER A FOAM ROLLER!!! Why? Improved flexibility, better recovery from workouts, stress relief, and injury prevention...in other words, no reason not to! Most of my clients have one!




...AND DON'T FORGET THE BANDS! I LOVE the JC Traveler bands...they are cheap, durable, portable, and there are so many things you can do with 'em!

-Download a "Sarah" Workout to your iPod!-

Hey everyone!

Will be sending out more about this asap, but wanted to give you guys a heads-up that I am officially part of "PumpOne," which is a website that sells workouts that you can download to your iPod, iPhone, Zune, BlackBerry, etc. !!!!!!

Will have a link placed on my webpage soon...also plan on making MAJOR revisions to my website...just need more TIME! (don't we all need more of that?) :)

Click this link to go to a page where you can type in my last name (rippel) in the search box, and you will find me!!!! Pretty nifty! Just don't laugh too much at my goofy picture...I need a better one and plan on having that changed soon!

http://www.pumpone.com/miva/merchant.mvc?Store_code=Y

Check it out, and order a workout or two if you're interested! If you're curious before buying, they have a free downloadable workout so you can get an idea of how it works! I will be creating more workouts and adding them to my "library"! Great for when you're on the go!

Have a great weekend!
Sarah

-Free Weights vs Machines-

Strength and Balance Outcomes in Free Form and Fixed Resistance Equipment

The currently reviewed study was performed in order to determine the difference in strength and balance outcomes between fixed form and free form resistance training equipment. The researcher compared results by means of a pre-test and post-test.

The participants included 20 previously untrained individuals assigned to one of three groups: a control group who did not exercise, a group performing strength training strictly utilizing free weights (free form), and a group using only fixed range resistance devices (fixed form). The exercising participants followed a progressive 8-12 repetition protocol for 16-weeks. Both groups focused on the same muscles and none of the participants changed any dietary habits.

The end results showed that both exercising groups increased strength and balance; however, the free form group improved strength and balance by more than two times and five times, respectively over the fixed form group, and the free form training group reported lower overall pain levels as compared to the fixed form group, which reported increased pain levels.

In conclusion, free form resistance training performed progressively and properly promotes increased strength and balance and lower pain levels.

Spennewyn, K. C. (2008). Journal of Strength & Conditioning Research, 22(1), 75-81. (1/29/2008)

- -FIT *2* GO!- GOES PORTABLE! -

Just a little preview of what's to come...
Soon you will be able to download butt-kickin' -FIT *2* GO!- workouts to your iPod, iPhone, or smartphone!
Pretty nifty huh?
You can purchase and download tons of different workouts that are already on the site...but don't! Wait until we create a few of our own, because you KNOW they will be tons better than all those others! :D

Click here for more info:
PumpOne

-HAPPY NEW YEAR!-

Hi Friends!

This is Sarah Rippel, opening up brand-spanking new blog for a new year! I will try to not get on my soapbox (too much) in shedding a little light on the ever-popular topic of RESOLUTIONS.

Have you made yours?
Let me guess...do they have something to do with your health?
If so, you're definitely not alone! Around this time of year, health clubs across the country jump for joy.
Why?
THEY MAKE LOTS OF $! Everyone and their dog signs up with the best of intentions.
What happens?
New members most often get a "trial" session with a trainer to get them started. This typically entails an overview of the basic machines in the weight room, coupled with a kindergarten-level lesson in workout terminology (sets, reps, etc) from an underpaid and often less-than-qualified trainer. After this initial session, the trainer is then supposed to make a sales pitch, hoping to sell the member more sessions. Most people see the price tag and say "no," believing they can go about things on their own and do just fine. Well, in about a month or so, most of the "newbies" realize their good intentions weren't enough, and they quit working out due to a lack of progress...and the gyms are happy because they continue to get $ from members who will most likely never use their facility again.

Sad huh?
It's the truth.

I have been working out in gyms for the past 14 years, and have witnessed this year after year. If you want me to be perfectly honest, the act of simply signing up for a gym membership WILL NOT WORK for most people who are not familiar with putting together an effective fitness program for themselves. The gyms are happy because they make tons of money, but most of them are doing a terrible job of servicing the one thing that keeps them in business...their members.

It ticks me off!

Many gym members wander around, picking and choosing exercises without a plan of action. After a while, they become frustrated and bored, and the changes just aren't happening fast enough. Most quit...but a small percentage realize that they need help if they are going to get somewhere. As I have been known to say, this is why I have a job!

Personal trainers are no longer viewed as "luxuries" only available to celebrities and the super-wealthy. Nowadays, everyone can take advantage of a qualified fitness professional's expertise. A handful of training sessions can do a person a world of good in terms of learning proper exercise execution, principles, and strategies.

Yes, we do cost money! :)

At this point in my career, I am proud to offer my services at a rate that is competitive, yet not bargain-basement. I believe in what I do, and my clients walk the talk. Am I cocky? No. Confident? Yes! Many people who initially are concerned with the financial obligation soon realize how much of an impact a trainer's motivation and guidance provides, and become long-term clients.

No matter what you choose to do, I guarantee that you will be completely satisfied with choosing -F I T *2* G O !- as your life-changing, health-boosting solution!

BREAK THE CYCLE OF STARTING & THEN QUITTING YOUR FITNESS RESOLUTIONS!
Get started on the RIGHT foot - by following a progressive program that allows you to overcome your excuses, get results, and have fun at the same time!

We are currently taking on new clients...with one exception:
YOU MUST WANT TO WORK HARD & MAKE PROGRESS!

If you are interested in:
taking control of your health & fitness for once and for all...
learning sound strategies specific to your needs & goals...
discovering how to make exercise a daily habit...
finally making some changes...
and you want to make 2008 your BEST year ever...
DROP US A LINE!
fitprosarah@gmail.com
(225) 326-2317