RIPPEL EFFECT FITNESS

04/03/2026

Mobility:
If you don’t use it, you lose it.
STRENGTH training in pain-free ranges of motion is the solution.

04/02/2026

03/26/2026

Two words: LEG DRIVE.

03/24/2026

Client chose to mess with me this morning. 😂

03/24/2026

Yoda Bobo says “train, you must.”

03/19/2026

Wall sits are great for everyone! I appreciate them for knee-strengthening, and almost everyone can use a little bit of that. :)

What I see a lot of people do wrong is in the setup...which is basically all you're doing for an entire set of these, since there's no movement involved lol

Shins perpendicular to the floor.
Hips SLIGHTLY higher than knees.
Pelvis posteriorly tilted (draw belly button to wall).

03/17/2026

Everyone loves to hate the Bulgarian split squat (aka rear foot-elevated split squat)...it's a killer move for the quads and a$$!
Here's how I set them up for optimal performance, along with some easy ways to regress for those not yet ready for the spiciness!

02/18/2026

Cardiac Output Training

Aerobic training can be characterized as sustainable, repeatable and paced efforts. The cardiac output method exemplifies this. It is also known as L*D or “long slow distance” training. The goal of cardiac output is to increase the size of the left ventricle. This helps develop the vascular system and improve the endurance of slow twitch muscle fibers.

I believe the cardiac output method is important for recovery, and it is also a great starting point for beginners. It requires the heart rate to be kept between 130 and 150 BPM for standing exercises (120-140 for seated). The intensity is such that a conversation can be maintained the entire time. Telltale signs that a workout is no longer at this intensity level are an inability to pace, irregular breathing, &/or stopping to take a break with hands on knees to “get air.”

The cardiac output method is a great way to teach “dynamic energy control,” which essentially means pacing. Changing heart rates within the target zone every few minutes not only does this, but decreases monotony and can help keep people engaged. A variety of low-intensity, low-resistance exercises can be used within the same session to keep things fresh.

A duration of 30-90 minutes is suggested for this type of training; therefore I have found it to be suitable for days where there isn’t a scheduled group workout. I typically program these workouts on “off” days for my clients.

Cardiac Output At A Glance:
*Heart rate 130-150 BPM (120-140 BPM for seated exercises)
*Conversational pace
*30-90 minutes
*Great for recovery!

Cardiac Output Workout Examples - Basic Format:
“Around the World 1:” 6+ Rounds
1. 1 minute easy Row
2. 1 minute easy Air Bike
3. 1 min easy Ski
4. 1 min easy Step-Ups
5. 1 min easy Run or Incline Walk

“Around the World 2:” 6+ Rounds
1. 1 min Row
2. 1 min Jump Rope
3. 1 min Side Plank (30sec/side)
4. 1 min Run
5. 1 min Air Bike

3 Rounds:
1. 5 min Row
2. 5 min Air Bike
3. 5 min Run

Aerobic Recovery Circuits

This is a format that I have found to be very beneficial in terms of promoting recovery but also breaking up the monotony of steady-state conditioning work! I came up with the “aerobic recovery circuit” name because I feel it appropriately conveys the intent of the workout. I program these workouts on non-strength training days with the goal of promoting recovery from heavier lifting as well as building/maintaining aerobic capacity.

The exercises I recommend for this style of training should be mobility-focused and of low intensity, so you get to work on movement quality while also improving your aerobic fitness! The “base”exercise is cyclical aerobic in nature (ie: rowing, running, skiErg, bike, etc) and the workout is done for a set amount of time.

Typically I’ll have people start out on the cyclical movement and then every “X” amount of minutes (or distance), they stop to complete a round of the low-intensity movements. Once these are completed, you get back onto the machine and keep moving until the next “X” amount of minutes mark hits!

Cardiac Output Workout Examples - Aerobic Recovery Circuit Format:
30 min Row & Spiderman + Reach/Deep Squat Reaches:
Every 3 minutes, get off the rower and complete 2-3 Spiderman + Reach or Deep Squat Reaches
*Click the title for a sped-up video demo!

30 min Row & Carry:
Every 500m get off the rower and complete a 60m farmer carry (moderate-heavy)

30 min Air Bike & Inchworm:
Every 2 min get off the bike and complete 3 Inchworms (optional: add push-up)

02/17/2026

Talk Nerdy To Me: Plate-Out vs Plate-In Squat
© 2020 Sarah Rippel/Rippel Effect Fitness, Author of "Home Program Design Mastery for Fit Pros"

If loading is kept close to one’s center of mass, there will be more overall stability. It is likely that a person will be able to work with heavier loads when the placement is close to their center of mass.

If the load is moved further away from the center of mass, it changes the stability requirements & overall impact on the body.

In addition, the more assistance & feedback that a loading position provides, the less challenging it is considered to be in the overall progression scheme. A great depiction of this is a simple “Plate-In Squat” vs a “Plate-Out Squat.”

In the Plate-In Squat, the weight is pulled tight to the body, whereas in the Plate-Out Squat it is held at arm’s length out front.

The Plate-Out Squat would be a great place to start if someone is having difficulty sitting down into the squat, as the plate acts as a counterbalance. Loading is not the goal with this variation, as it’s pretty obvious that holding weight out in front of the body will become fatiguing for the arms & shoulders. The goal is to pattern a better squat!

02/13/2026

"But 5AM is SOOOOO early!"

This is a quote I have heard more often over the past couple of years, & it's interesting to me because back when I was running my very popular ladies bootcamp program at City Park, I started out with a 5:30am group as well as a 6pm group. My 5:30am group always had as many women in it as the 6pm group...or more!

Since I relaunched my semi-private ladies group training program back in 2023, i've adjusted the available time slots. I currently have 5am MWF & 8am TTh.

5am has room for a few more ladies who want to make sh*t happen!

Getting up & doing the work early just works.

There are no unexpected snags that can pop up during the day, causing you to have to miss your after-work workout. You get up, you get it done, then you get on with the rest of your day.
Despite the fact that I KNOW 5am is one of the best options for most busy people, this time slot continues to be one that I have a hard time convincing people to join.

Just ask my OG Megan Jones & she will tell you! People have come and gone (hey, life happens, and hopefully y'all know y'all are missed), but for almost 3 years now, she has stayed! She had lost 50 # prior to starting group training, & has lost 110 # overall so far. Her pictures don't lie!

I have worked with all sorts of individuals since I started training people back in 1995 and can honestly say that Megan is the type of person with whom I work best with - she doesn't question what we are doing. Ever. Not that I have an issue with being asked to explain why I am having people do the things we do, but she basically has put the workout stuff in my hands and trusts the process!

Thank you, Megan, for not only trusting me with helping you along this awesome path you're on, but for making it so easy for me to do what I do best - coach! Also, thank you for going along with me when I tease you about how you load 15 gazillion tiny plates on the bar LOL 😜

So very proud of you!

See what happens when you play the long game and don't give up?! You change your life!

Who wants to train with Megan?! She's an awesome training partner - she doesn't talk your ears off, shows up ready to get to work, & enjoys random discussions about whatever (in between sets, that is)!

First pic: Summer 2022
Video: Feb 28, 2024
Second pic: November 2025

Laura Frost Lanette Kennedy Watson y'all remember the day we shot the deadlift videos...can you believe that was almost ONE YEAR ago?! We miss y'all both!

02/11/2026

Don't miss out on your chance to access THE VAULT at its original launch price that's considerably lower than ONE 1-hour training session with me in my gym!

I'll even give you $5 OFF your first 4 weeks of access with code: 5OFF2026!
https://package.everfit.io/VA838727

Why “The Vault” is Different
You’re not locked into someone else’s routine.
You choose what fits you.
Want to build strength?
Dial in conditioning?
Train for a tri?
Get your glutes stronger than ever?

It’s all in there — and we keep adding more.

Every program inside The Vault is built with purpose — not trends.
Designed by someone who’s been coaching real people for 30 years (yep, that’s me).

Coaching + Community That’s Actually There For You
Got questions? You’re not on your own.
We’ve got you covered — with guidance, feedback, and a crew that’s training right alongside you.

More Than Just Workouts
When you join The Vault, you’ll get:

ONGOING PROGRAMS:
💪🏽Ageless Athleticism X2
*2 days of full-body strength training per week
💪🏽Ageless Athleticism X3
*3 days of full-body strength training per week

Follow the exact programming that my semi-private groups & programming subscribers are doing in real time! These programs are ongoing & update weekly!

ON-DEMAND PROGRAMS:
🔥 Build ’n Burn: '25 Blocks 1, 2, & 3
*32 weeks of training from last year
🏃🏼‍♀️Couch to 5k
*beginner walk to run program
🦵🏽Sky's Out, Thighs Out
*6-week metabolic strength program
🅱️The Basic B: Volumes 1 & 2
*24 weeks of strength programming for 30-45min sessions
🍑The Peach Project: 1.0 & 2.0
*8 weeks of glute-focused strength
⚙️Daily Movement
*a 5-day mobility program you can keep on repeat!
🏃🏻‍♂️22 Weeks To Your First Marathon
*designed for a client to prep for the NYC Marathon

You can start & stop these programs anytime! Designed for real people who want to train smart! This list is continuing to grow as I add programs!

PLUS:
🎥 A full “how-to” video library so you actually know what you’re doing
📚 Resources for training, nutrition, recipes, and mindset
✅ Habit tracking to keep you consistent
📲 iOS Health & Google Fit integrations

No fluff. No cookie-cutter “influencer workouts.”
Just solid programming — built for progress, longevity, and results that stick.

Train With Purpose. Your Way.
If you’re ready to train smarter, move better, and feel strong AF…
jump into The Vault and find your perfect plan today.
https://package.everfit.io/VA838727

This is a recurring subscription billed every 4 weeks. You can cancel anytime...but i'm pretty sure you'll stick around for a while!