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fitprosarah

fitprosarah

Rippel Effect Fitness LLC

#tbt: Roughly eight years ago I did my first #triathlon - The Austin Tri, Labor Day 2009! It was Olympic distance & I spent 3 months prepping for it. I finished in just over 3 hours, which was my goal! Panic attack during the entire swim, which continued to be my struggle in almost every race I did since then
🚴🏼‍♀️Prior to starting tri training, I hadn't been on a bike consistently since I was probably 14 years old, & hadn't swam laps since I trained to be a lifeguard in high school
😊I leaned so much about myself and my capabilities during that little journey, & i was bitten by the tri bug, so I kept training and racing until my last half Ironman in 2013
💗When something lights you up inside, DO IT! When it's no longer that feeling, don't force yourself to keep doing it. There's always other healthy "addictions" you can pursue, and life is too short to keep doing things that are no longer fun! Yeah, duh, training is hard work and it's sometimes not the most fun, but if you are not excited to keep doing it, perhaps you need to venture into other pursuits...just keep being active! #rippeleffectfitness #wheredidmyquadsgo #formertriathlete #meatheadforlife #swimbikerundrink #fitfam

#tbt: Roughly eight years ago I did my first #triathlon - The Austin Tri, Labor Day 2009! It was Olympic distance & I spent 3 months prepping for it. I finished in just over 3 hours, which was my goal! Panic attack during the entire swim, which continued to be my struggle in almost every race I did since then 🚴🏼‍♀️Prior to starting tri training, I hadn't been on a bike consistently since I was probably 14 years old, & hadn't swam laps since I trained to be a lifeguard in high school 😊I leaned so much about myself and my capabilities during that little journey, & i was bitten by the tri bug, so I kept training and racing until my last half Ironman in 2013 💗When something lights you up inside, DO IT! When it's no longer that feeling, don't force yourself to keep doing it. There's always other healthy "addictions" you can pursue, and life is too short to keep doing things that are no longer fun! Yeah, duh, training is hard work and it's sometimes not the most fun, but if you are not excited to keep doing it, perhaps you need to venture into other pursuits...just keep being active! #rippeleffectfitness #wheredidmyquadsgo #formertriathlete #meatheadforlife #swimbikerundrink #fitfam

    Recently

  • File under “Just Farting Around & Don’t Feel Like Doing A MetCon”
🔹3 Rounds of: 5 Trap Bar Rack Pulls with 95 lbs + elitefts pro short light bands, holding final rep for 5s / Sideways Sled Drag for 10 yds/side with 50 lbs, focusing on keeping hips facing forward & holding body tight
🔹Did this after warmup with Backwards Sled Drags, Rowing, & RDLs, then GHRs & Pausing Overhead Squats
💥Try this! It was fun (if you can handle the feeling of the trap bar being pulled downward out of your hands lol) @spudincstraps i am loving this Magic Carpet Sled 😍
#rippeleffectfitness #fitfam #fitness #trapbardeadlift #cardiostrengthtraining #spudinc #sleddrag #rackpulls #christmaslightsstillup #itsalwaysapartyupinhere #shortypower #sarahfartingaround
    File under “Just Farting Around & Don’t Feel Like Doing A MetCon” 🔹3 Rounds of: 5 Trap Bar Rack Pulls with 95 lbs + elitefts pro short light bands, holding final rep for 5s / Sideways Sled Drag for 10 yds/side with 50 lbs, focusing on keeping hips facing forward & holding body tight 🔹Did this after warmup with Backwards Sled Drags, Rowing, & RDLs, then GHRs & Pausing Overhead Squats 💥Try this! It was fun (if you can handle the feeling of the trap bar being pulled downward out of your hands lol) @spudincstraps i am loving this Magic Carpet Sled 😍 #rippeleffectfitness #fitfam #fitness #trapbardeadlift #cardiostrengthtraining #spudinc #sleddrag #rackpulls #christmaslightsstillup #itsalwaysapartyupinhere #shortypower #sarahfartingaround
  • Rippel Effect Rockstar Melissa is back doing my SUPER-SMOOTH STEP-UPS for the first time since she rolled her ankle back in November. Thanks to a little @thesportsmedclinic magic, she’s been able to stay active while rehabbing it. Fortunately it wasn’t a major injury but it was a setback & threw a wrench into her routine
🔹The 2.5 lb plates help counterbalance, allowing her to perform the movement with optimal alignment. I’m super-picky with Melissa because she expects it & appreciates it! Upon returning to the floor after each rep, our goal was to not hyperextend the knee (she’s hyper mobile so she tends to wanna default to that), hen raise the heel upon toe-off without “ooomphing” off the floor
🔹Melissa rocked Ironman Chattanooga in Sept 2016! She’s aiming for IM 70.3 Waco this fall
🔹2nd vid: Prior to step-ups, I had her go through 3 rounds of the “Runner’s Super Six” sequence which I’m demonstrating with more bobbles than I expected. I picked up this drill from @zerenpt - if y’all wanna see how it really should be done, go check out his YouTube vid because he moves like buttah while maintaining seemingly-effortless balance🙌🏽 Annnnddd...much love to @trifectasportstherapy 🤗#rippeleffectfitness #rippeleffectrockstars #batonrougepersonaltrainer #fitness #fitfam #triathlete #triathletestrength #singlelegexercises
    Rippel Effect Rockstar Melissa is back doing my SUPER-SMOOTH STEP-UPS for the first time since she rolled her ankle back in November. Thanks to a little @thesportsmedclinic magic, she’s been able to stay active while rehabbing it. Fortunately it wasn’t a major injury but it was a setback & threw a wrench into her routine 🔹The 2.5 lb plates help counterbalance, allowing her to perform the movement with optimal alignment. I’m super-picky with Melissa because she expects it & appreciates it! Upon returning to the floor after each rep, our goal was to not hyperextend the knee (she’s hyper mobile so she tends to wanna default to that), hen raise the heel upon toe-off without “ooomphing” off the floor 🔹Melissa rocked Ironman Chattanooga in Sept 2016! She’s aiming for IM 70.3 Waco this fall 🔹2nd vid: Prior to step-ups, I had her go through 3 rounds of the “Runner’s Super Six” sequence which I’m demonstrating with more bobbles than I expected. I picked up this drill from @zerenpt - if y’all wanna see how it really should be done, go check out his YouTube vid because he moves like buttah while maintaining seemingly-effortless balance🙌🏽 Annnnddd...much love to @trifectasportstherapy 🤗#rippeleffectfitness #rippeleffectrockstars #batonrougepersonaltrainer #fitness #fitfam #triathlete #triathletestrength #singlelegexercises
  • @fitnesstogo I just love you!
#Repost @fitnesstogo (@get_repost)
・・・
Via @thejimmysmith 
Thank you fo this! Last week at church we discussed how attention is an addiction. And photos of half naked people with their boobs/booty sticking out are only posted to get attention. Even if your message is great, deciding to attach a photo of yourself in a thong you are taking away from what you are saying. You are saying "Look at me!!!!! Give me attention!" If you want to educate and make a difference, do it in a different way. Use your brain and not your body like so many do.
    @fitnesstogo I just love you! #Repost @fitnesstogo (@get_repost) ・・・ Via @thejimmysmith Thank you fo this! Last week at church we discussed how attention is an addiction. And photos of half naked people with their boobs/booty sticking out are only posted to get attention. Even if your message is great, deciding to attach a photo of yourself in a thong you are taking away from what you are saying. You are saying "Look at me!!!!! Give me attention!" If you want to educate and make a difference, do it in a different way. Use your brain and not your body like so many do.
  • REGRESSIONS, PROGRESSIONS, & INTERVALS
💥👉🏽 http://bit.ly/2CSl8Ay👈🏽💥
#rippeleffectfitness #fitfam #fitnessebook #fitpreneur #fitnessprofessional #fitnessprogramming #personaltrainer #personaltrainingsystem #smallgrouppersonaltraining #smallgrouptraining #bootcampworkout #batonrougepersonaltrainer
    REGRESSIONS, PROGRESSIONS, & INTERVALS 💥👉🏽 http://bit.ly/2CSl8Ay👈🏽💥 #rippeleffectfitness #fitfam #fitnessebook #fitpreneur #fitnessprofessional #fitnessprogramming #personaltrainer #personaltrainingsystem #smallgrouppersonaltraining #smallgrouptraining #bootcampworkout #batonrougepersonaltrainer
  • Courtesy of the badass @luluslyfe74 💗 AMEN! #justdoyourthing #spreadlove #authenticitywins
    Courtesy of the badass @luluslyfe74 💗 AMEN! #justdoyourthing #spreadlove #authenticitywins
  • #deadlifts & Disturbed. This came on & I was thrown back to the year 2000 when I was a fitness competitor/bodybuilder who trained with other meatheads at Gym X in Lubbock TX. @bigwin20 @jenmize what what!
    #deadlifts & Disturbed. This came on & I was thrown back to the year 2000 when I was a fitness competitor/bodybuilder who trained with other meatheads at Gym X in Lubbock TX. @bigwin20 @jenmize what what!
  • WARM-UP THINGS
🔹3 Rounds
1️⃣15-12-9 Calorie Row
2️⃣Farmer Carry - 35lbs/side for 20-30 yds
3️⃣Goblet Squat Hold - 30lbs x 30s
4️⃣Zig Zag Walk x 10-15 steps ea way, staying low
🏋🏼‍♀️Now it’s time to squat & deadlift! #rippeleffectfitness #fitfam #fitness #fitpreneur #batonrougepersonaltrainer #chickswholift #crossfit #crossfitmasters #41andfit #concept2 #farmercarry #squat #deadlift #hipactivation #gluteactivation #warmup #squatwarmup #deadliftwarmup #funstuff #alwaysdogtoysonthefloor #randysavage #ohyeah
    WARM-UP THINGS 🔹3 Rounds 1️⃣15-12-9 Calorie Row 2️⃣Farmer Carry - 35lbs/side for 20-30 yds 3️⃣Goblet Squat Hold - 30lbs x 30s 4️⃣Zig Zag Walk x 10-15 steps ea way, staying low 🏋🏼‍♀️Now it’s time to squat & deadlift! #rippeleffectfitness #fitfam #fitness #fitpreneur #batonrougepersonaltrainer #chickswholift #crossfit #crossfitmasters #41andfit #concept2 #farmercarry #squat #deadlift #hipactivation #gluteactivation #warmup #squatwarmup #deadliftwarmup #funstuff #alwaysdogtoysonthefloor #randysavage #ohyeah
  • 💗 what @badasscrossstitch is putting out there. #rippeleffectfitness
    💗 what @badasscrossstitch is putting out there. #rippeleffectfitness
  • File under “Things I Would Have Never Done Had I Not Decided To Start CrossFitting” lol
🔹Current Kipping Handstand Push-up Max = 4 🔹GHD Sit-Ups actually make my back happy 🔹Barbell-Facing Burpees are easy when you’re a 5’2 former gymnast
🔹All of the above are FUN
🤗All those years I spent hating on a training system I simply did not understand...they were worth it because it makes sense to me now. Yeah there’s good & bad in the CF world & the other side of the fence. I identify way more with the CF side these days
🤗Honestly, I do not see much difference in the style of training I’ve been doing since June & how I’ve been training my clients for years & years. It’s a blend of everything & you’re addressing a handful of things (ie: strength, conditioning, body weight mastery). Everything is adjustable & exercises can be tailored to the individual. I focus on technique over slop, & I am not trying to do everything as fast as possible. It’s been really fun learning new skills
🤗I mean, aren’t we all just training to become better humans anyway? It’s not rocket science when you understand the concepts #rippeleffectfitness #fitfam #crossfit #crossfitmasters #41andfit #chickswholift #ghdsitups #hspu #burpees #comptrainmasters #oldladygains #rogerwatersforpresident
    File under “Things I Would Have Never Done Had I Not Decided To Start CrossFitting” lol 🔹Current Kipping Handstand Push-up Max = 4 🔹GHD Sit-Ups actually make my back happy 🔹Barbell-Facing Burpees are easy when you’re a 5’2 former gymnast 🔹All of the above are FUN 🤗All those years I spent hating on a training system I simply did not understand...they were worth it because it makes sense to me now. Yeah there’s good & bad in the CF world & the other side of the fence. I identify way more with the CF side these days 🤗Honestly, I do not see much difference in the style of training I’ve been doing since June & how I’ve been training my clients for years & years. It’s a blend of everything & you’re addressing a handful of things (ie: strength, conditioning, body weight mastery). Everything is adjustable & exercises can be tailored to the individual. I focus on technique over slop, & I am not trying to do everything as fast as possible. It’s been really fun learning new skills 🤗I mean, aren’t we all just training to become better humans anyway? It’s not rocket science when you understand the concepts #rippeleffectfitness #fitfam #crossfit #crossfitmasters #41andfit #chickswholift #ghdsitups #hspu #burpees #comptrainmasters #oldladygains #rogerwatersforpresident
  • EASY SHOULDER OPENERS
🔹Try 1 or 2 of these after you’ve spent just a minute or so ironing out your t-spine with a foam roller (my go-to rollers: original @rumbleroller & the #rumbleroller Gator, which is the green roller shown in 2 vids here)
🔹Try 5 reps of each if you’re curious! Take your time & use a full exhale for each rep, focusing on keeping ribs down while in standing & neutral spine in general. No shrugging up! Those selfish upper traps will wanna kick in. Don’t let ‘em! I prefer a staggered stance for movements like these bc it helps prevent movement at the lumbar spine
🔹Follow these kinda drills with exercises to help lock in improved range of motion, such as: band face pull to Y press (& other upper back/rotator cuff work that involves overhead positions), kip swings, & light overhead barbell movements
🔹These vids & many more on my YouTube👇🏼👇🏼👇🏼 💥💥(/fitprosarah)💥💥
#rippeleffectfitness #fitfam #fitness #batonrougepersonaltrainer #personaltrainertips #overheadmobility #shouldermobility #healthyshoulders #movewellmoveoften #functionalmovement
    EASY SHOULDER OPENERS 🔹Try 1 or 2 of these after you’ve spent just a minute or so ironing out your t-spine with a foam roller (my go-to rollers: original @rumbleroller & the #rumbleroller Gator, which is the green roller shown in 2 vids here) 🔹Try 5 reps of each if you’re curious! Take your time & use a full exhale for each rep, focusing on keeping ribs down while in standing & neutral spine in general. No shrugging up! Those selfish upper traps will wanna kick in. Don’t let ‘em! I prefer a staggered stance for movements like these bc it helps prevent movement at the lumbar spine 🔹Follow these kinda drills with exercises to help lock in improved range of motion, such as: band face pull to Y press (& other upper back/rotator cuff work that involves overhead positions), kip swings, & light overhead barbell movements 🔹These vids & many more on my YouTube👇🏼👇🏼👇🏼 💥💥(/fitprosarah)💥💥 #rippeleffectfitness #fitfam #fitness #batonrougepersonaltrainer #personaltrainertips #overheadmobility #shouldermobility #healthyshoulders #movewellmoveoften #functionalmovement
  • This is what’s up. It’s 2018. It’s what we do. #rippeleffectfitness
    This is what’s up. It’s 2018. It’s what we do. #rippeleffectfitness
  • For you masochists out there, I bring you the delightful @comptrainmasters “stamina squat” experience, which is part of the 🐎Racehorse cycle that started this week
💥Alternating #EMOM X 12 (6 rounds): Odd minutes = 3 front squats / Even minutes = 6 back squats / 60% of front squat 1RM / 105 lbs for meeeeee
❗️My right forearm was wanting to cramp up, so I slapped some @rocktape On that bad boy & voila!
#rippeleffectfitness #comptrainmasters #crossfitmasters #crossfit #fitfam #fitness #chickswholift #squats #ohmyquad #rocktape #oldladygains #41andfit #christmaslightsmakeeverythingbetter
    For you masochists out there, I bring you the delightful @comptrainmasters “stamina squat” experience, which is part of the 🐎Racehorse cycle that started this week 💥Alternating #EMOM X 12 (6 rounds): Odd minutes = 3 front squats / Even minutes = 6 back squats / 60% of front squat 1RM / 105 lbs for meeeeee ❗️My right forearm was wanting to cramp up, so I slapped some @rocktape On that bad boy & voila! #rippeleffectfitness #comptrainmasters #crossfitmasters #crossfit #fitfam #fitness #chickswholift #squats #ohmyquad #rocktape #oldladygains #41andfit #christmaslightsmakeeverythingbetter