RIPPEL EFFECT FITNESS

This meme makes me giggle, but it’s so true for most peeps!!!!

Posted • Tracking my food takes too much time 😭

*Daily screen time over 4 hours*

Look I know it’s sounds crazy to to track everything you eat

But you’re just not aware of all the calories that are sneaking into your diet.

The little bites of the appetizer that you think aren’t a big deal, the little bit of olive oil or butter you use to grease the pan, the one beer that won’t make a big difference, the guesstimated portions when you’re eating out

It’s all adds up

100 calorie bite of an appetizer, 100 calorie dash of oil, 200 calorie beer, the 200 calories underestimated in your meal

Is now 600 additional calories in a day

You do that a couple days a week for the month, and now we’re looking at 4,800+ calories that didn’t get accounted for

And that’s if you actually track for a month. Most people can’t be consistent with it longer than a couple weeks

Most people hate tracking because they would rather turn the other way when they learn their portions are fu**ed.

And their usual helpings of pasta, cereal, peanut butter, etc. is actually 2-3 servings.

“OMG its so unsustainable to track everything you eat”

*spends 4 hours a day scrolling social media with brain rot*

Most of y’all want to change your body without giving up your favorite foods or social life.

I’m telling you flexible dieting and tracking macros is the way.

But there has to be sacrifice somewhere

You can’t just get the body you want by dreaming about it, there needs to be a sacrifice

In this instance, the sacrifice you make is tracking your intake

But if you’re going to do it, do it right.

- use a food scale in grams
- be honest with your estimations
- track EVERYTHING
- be consistent

Because half assed tracking is only going to get you half assed results

Late December 2023 / Late August 2024

We love our thicc boy Harvey! 💓

I’ve had both the boys up at the gym with me all week! Harvey has really enjoyed getting all the attention! He’s my little meathead!

Correction: she fell off the p-bars during the pre-final warm-up & upon landing hit her eye with her knee, BUT SO TRUEEEE!!!!😂

https://youtu.be/L11NNkFs_eM

This is a massive compilation of 80+ RDL variations!
If you are a trainer looking to expand your exercise toolbox, or someone who is wanting to add variety to your workouts, my video resources are a great place to start!

Please 👍🏽LIKE, ➡️SHARE, & 🔔SUBSCRIBE…and don’t forget to hit the 🔔NOTIFICATION BELL so you don’t miss future exercise video resources! I will be releasing numerous compilation videos soon!

Send a message to learn more

Perhaps! 😂

This was 8 years ago and I still find it pretty funny.

It’s a new year.🥳💪🏽

We brought Harvey home! needs emergency fosters y’all! Today is the last day - open until 6pm!!!!

I have been on a roll this week putting the finishing touches on the first badass training block for 2024!

This past year’s programming was 🔥
Nowhere to keep going but up!🚀

✅Implement the things that always work.
👍🏽Try out different methods & techniques.
✅Always monitor, get feedback, track & tweak.
👍🏽Use variations of the basic lifts for 80% of it, & “weird” stuff for the other 20%!

💪🏽MWF 5am & 6am options!
📱Programming delivered via the free app!
🥳The next best thing to 1:1 training, at a fraction of the cost!

Wanna join us? REGISTER NOW! Space is limited!

Happy holidays and a very badass new year from 💪🏽

Happy holidays from the pups! Renea brought them dumbbell toys this morning!

Feelin’ jacked…might delete later😂

This is why my job is fun 😈

Rippel Effect Fitness Semi-Private Training!

At this time last year I decided to bring group training back. I basically promoted it a few weeks prior to the new year. What was so awesome was the feedback and response I got from both former and new clients!

I started out with 5, 6, and 7am groups and it's fizzled thru the year (as predicted, although I assumed there would be a return this fall but oh well). What got me really pumped was that I LOVE programming the training blocks and in doing so with this "revamp" I knew it would be a winner.

I have worked with groups all the way back to 2006 when I organized and held my first "bootcamp" group at Women in Motion (now with Spectrum). I got into doing large outdoor bootcamps at City Park, then really wanted to make the groups smaller so that was an easy fix when I moved into the original Rippel Effect Fitness studio in 2015.

My groups were consistent up until August of 2021 bc it's like the pandemic hit people harder around that time. I got discouraged and needed a break. In the back of my head, group training stayed but I knew I needed time to get re-motivated and bring it back.

So, all this to say "thank y'all" to everyone who has been a part of my semi-private groups this year, as well as everyone who has ever done group training with me…even back in the “old days!”

5am semi-private is in effect & will continue into 2024!
6am should be getting back up and running!
Not sure about 7am but who knows!

Hit me up if you are interested!

More info on the next snazzy-new 4-week training cycle for my semi-private groups, for those who are curious as to what we do each day...

Here's what's on the menu (training day template):

1) Foam Roll + Stretch + Mobility "Wake-Ups" (I call 'em wake-ups because it's the ass-crack of dawn when we train, & these are a nice segue into the movement-based "meat" of the session!)

2) Pre-Strength Primer Circuits (I designed these in a sled push or drag + band hip + band upper back format!)

3) Strength Triumvirate: “Plyometric Sandwich” (This is a main strength-biased lift for lower body, a jump variation for ageless joints, & an upper body strength-biased lift!)

4) Assistance Work Triumvirate (This hypertrophy "toning" higher-rep work for other body parts combined with core work!)

5) Metabolic Stress Peach Finishers (Finally, we finish with super-high rep "pump" work for da' b***y!)

Also, I completely suck at taking pics/vids of my clients in action doin' their thing in the gym with me!

I am gonna try to be better about this in 2024 because A: I have badass that deserve to be bragged on more and B: I feel more of you need to see that I work with real-world peeps, & also y'all need to see what we do up in there!

Hit me up if you're curious about working with me...I promise I won't pressure you!

Call now to connect with business.

If you have a gym membership & have been kinda-sorta following some sort of program (but maybe not really)...
& you don't feel you need a trainer...
but DO want to get more out of your time/effort spent...
hit me up!
I may have the perfect solution for you!💪

Finally revealing the secrets behind my clients’ incredible success stories! Y’all just think we’ve been lifting weights & stuff 😂

This hits!

Reverse your anxiety, self-defeating thinking, & life!
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I was listening to the yesterday and I truly love this little strategy!
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It’s not really little, because it’s so powerful!
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Every time you find yourself crazy-making, in your monkey mind and fueling your anxiety about something…think this thought to yourself!
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Many people quit before they even start…simply because they are too consumed with the “but what if something bad happens” thoughts.
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You have the power!
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Just putting this out there for anyone who may know of a fitness professional (aka trainer/strength coach) who is looking for a private spot to train their clients!

I am able to offer access to my studio M-Fri during the afternoons & evenings, & any time on weekends. There is a price associated with this access, of course, which will be disclosed when meeting to discuss this awesome opportunity!

One of the things I love the most about my studio is that it's just me in there with my clients. No other trainers, no distractions, no annoying gym members hogging equipment, etc!

This is definitely a plus for a fit pro who may be looking to venture out on their own, is unhappy working for someone else (we have all been there, haven't we?), or is just looking to have access to a ton of great equipment & a clean, no frills environment!

What does this "fitness playground for people who want to live their best lives" contain? Here's a list...💪

*1000sq ft of warehouse gym space
*24' Rogue Monster Lite rig with tons of attachments (ie kid's pull-up bar, adjustable lever arms, roller for *Bulgarian split squats, nordic curl pad)
*GetRx'd 12' "Guillotine" with climbing rope
*Plenty of barbells: Rogue Ohio bar, Rogue Bella Bar, Rogue 25mm Oly bar, trusty ol' Cap power bar, 15 # technique bar, 3 different trap bars (basic Cap, Bells of Steel open trap bar, the new Rep open trap bar), Rogue log bar, safety squat bar, 2 axle bars, cambered squat bar, 2 different football/swiss bars, Earthquake (bamboo) bar, farmers carry handles
*Fatbell pairs up to 44 #, kettlebells, dumbbell pairs up to 35 #, adjustable dumbbell handles
*Bumper plates and iron plates, fractional plates, dumbbell fractionals
*Slam balls up to 80 #, wall balls up to 20 #, stability balls (alllll the balls lol)
*Ultimate sandbags of all sizes with sand & water filler bags
*RumbleRoller lineup, as well as basic foam rollers and various tools for soft tissue work
*Indian clubs, maces
*Rogue Westside Scout reverse hyper
*GHD
*45* hyperextension
*Flat and incline benches
*Adjustable cable machine with tons of different attachments
*Various boxes and step benches and slant boards
*Chains plus EZ Loader straps for adding to bench, squat, deadlift, etc
*Sled for pushing with various handles/attachments
*2 metal sleds for dragging, as well as a Spud Inc "magic carpet" sled
*Landmine setsups and various attachments, landmine stand
*Tons of all sorts of bands, jump ropes, etc
*Battle ropes, 2 sets of Inertia Wave
*RopeFlex rig-mounted "endless rope"
*3 sets of gymnastics rings, 2 sets of suspension trainers
*Slideboard
*Indo-Board
*Safety spotter Arms
*Crash pads
*SandDune Steppers
*Adjustable metal blocks for block pulls (use bumper plates)
*BC Strength T-Bell
*3 air bikes (old airdyne, Xebex assault bike, Rogue Echo)
*C2 Rower
*C2 SkiErg
*Sole treadmill
I'm sure i'm missing a few other things lol
(cute scruffy dog not included)

This little gym has been my 2nd home since Jan 2017 (previous space opened in Jan 2015). I have worked with so many incredible people in here! The vibe is positive and I want someone who truly walks the talk & loves what we do as fit pros to make good use of this space too!

If you know of someone who may be interested, please feel free to send them my way! They can message me on here or you can message me (or text me, if you have my digits) and we can get the ball rolling!

Why lift weights?
Here's just a few reasons!

💪🏽To decrease aging.
💪🏽To support bone health.
💪🏽To make you look better.
💪🏽To make you feel better.
💪🏽To enable you to keep up with your kids/grandkids.
💪🏽To live a much better life.
Why lift weights?
Well, there's no reason NOT to!

Not sure where to begin?🤷🏼‍♀️
That's where I come in!😎🤟🏽

So ready for this getaway!

THIS.
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Posted • .patdavidson Coaches are sherpas. You're trying to guide somebody down the road they've identified towards their goal. Have you ever actually been down that road? I think you've got to walk it...probably more than once to actually help somebody else navigate it really effectively.

𝐑𝐈𝐏𝐏𝐄𝐋 𝐄𝐅𝐅𝐄𝐂𝐓 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 #𝐜𝐡𝐢𝐜𝐤𝐬𝐰𝐡𝐨𝐥𝐢𝐟𝐭 𝐋𝐀𝐃𝐈𝐄𝐒 𝐒𝐄𝐌𝐈-𝐏𝐑𝐈𝐕𝐀𝐓𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆!

🥳𝐑𝐞𝐠𝐢𝐬𝐭𝐞𝐫 𝐍𝐎𝐖 𝐭𝐨 𝐬𝐞𝐜𝐮𝐫𝐞 𝐲𝐨𝐮𝐫 𝐬𝐩𝐨𝐭!
🔥𝙉𝙚𝙬 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙗𝙡𝙤𝙘𝙠 𝙨𝙩𝙖𝙧𝙩𝙨 𝙈𝙤𝙣𝙙𝙖𝙮 9/11!
💪🏽𝟓𝐚𝐦 & 𝟔𝐚𝐦 𝐨𝐩𝐭𝐢𝐨𝐧𝐬!
💸$320 𝙥𝙖𝙞𝙙 𝙞𝙣 𝙛𝙪𝙡𝙡 𝙗𝙚𝙛𝙤𝙧𝙚 𝙈𝙤𝙣𝙙𝙖𝙮 9/11!
💵𝐃𝐫𝐨𝐩-𝐢𝐧 𝐫𝐚𝐭𝐞: $𝟒𝟓 𝐩𝐞𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭.

📆Normally we are MWF. I have two upcoming trips planned, therefore our schedule is gonna be a liiiiiittle different, BUT…the training doesn’t stop just because I am pretending to be a jetsetter!😎✈️

✅As always, this training block will be well-rounded, I will adjust any exercises as necessary (based on limitations & individual needs), and we will continue to make progress!🚀

✅𝐆𝐫𝐨𝐮𝐩𝐬 𝐚𝐫𝐞 𝐤𝐞𝐩𝐭 𝐬𝐦𝐚𝐥𝐥 𝐨𝐧 𝐩𝐮𝐫𝐩𝐨𝐬𝐞! This enables me to provide the BEST training experience for each of you!👏🏼

🥰𝙄 𝙬𝙤𝙪𝙡𝙙 𝙇𝙊𝙑𝙀 𝙇𝙊𝙑𝙀 𝙇𝙊𝙑𝙀 𝙩𝙤 𝙨𝙚𝙚 𝙖 𝙛𝙚𝙬 𝙤𝙛 𝙮’𝙖𝙡𝙡 𝙬𝙝𝙤 𝙝𝙖𝙫𝙚 𝙗𝙚𝙚𝙣 𝙤𝙪𝙩 𝙤𝙛 𝙩𝙝𝙚 𝙧𝙤𝙪𝙩𝙞𝙣𝙚 𝙩𝙝𝙞𝙨 𝙨𝙪𝙢𝙢𝙚𝙧 𝙘𝙤𝙢𝙚 𝙗𝙖𝙘𝙠 𝙩𝙤 𝙠𝙞𝙘𝙠 𝙖𝙨𝙨 𝙬𝙞𝙩𝙝 𝙢𝙚! I ain’t too proud to beg!🤣

✅𝙎𝘾𝙃𝙀𝘿𝙐𝙇𝙀 𝙁𝙊𝙍 4-𝙒𝙀𝙀𝙆 𝘽𝙇𝙊𝘾𝙆:
🔹Monday 9/11
🔹Wednesday 9/13
🔹Wednesday 9/20
🔹Friday 9/22
🔹Monday 9/25
🔹Wednesday 9/27
🔹Friday 9/29
🔹Monday 10/2

𝙒𝙚 𝙝𝙖𝙫𝙚 𝙗𝙚𝙚𝙣 𝙜𝙤𝙞𝙣’ 𝙝𝙖𝙧𝙙 𝙨𝙞𝙣𝙘𝙚 𝙅𝙖𝙣𝙪𝙖𝙧𝙮! This upcoming block will be BLOCK 9 of 2023! 𝙏𝙝𝙚 𝙛𝙤𝙘𝙪𝙨 𝙬𝙞𝙡𝙡 𝙗𝙚 𝙤𝙣 𝙩𝙤𝙩𝙖𝙡 𝙗𝙤𝙙𝙮 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙬𝙞𝙩𝙝 𝙢𝙤𝙧𝙚 𝙤𝙛 𝙖 “𝙢𝙚𝙩𝙖𝙗𝙤𝙡𝙞𝙘” 𝙩𝙬𝙞𝙨𝙩. In other words, expect to see your strength gains increase↗️ and your body fat decrease↘️!

𝐂𝐨𝐧𝐭𝐚𝐜𝐭 𝐦𝐞 𝐍𝐎𝐖 𝐢𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐞𝐝!

Love getting texts like this! 💪🏽
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Wouldn’t be able to have the if it weren’t for my badass clients!
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