Vitamin D

Happy Equinox Ripple Effect Athletes! It’s time for our quarterly education email and updates from the desk of Carolyn Parker and the staff at Ripple Effect. We’ve had an amazing winter, so much snow and if I get this email out on time we will be in the midst of another atmospheric river weather event […]

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Managing Summer Heat

Good Day Ripple Effect Athletes! It’s time for another educational email and a few updates from the desk of Carolyn Parker.Today the subject is all about heat, why it is so important to NOT over heat, and the science of sport performance and cooling techniques. Most of the details in this quick overview are presented […]

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Training through Menopause

“Menopause” – that word, so infrequently discussed almost as though it needs to be kept hush hush, yet is a significant part of ALL women’s lives. And no it’s not just that we stop menstruating, although many western doctors would tend to lead one to think that’s all it is.  One of my many pet peeves […]

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Tabata Explained

Have you ever heard someone say “Tabata This” or “yeah I’m doing a Tabata WO!”? As with so many forms of “training,” a method that can be incredibly useful is misunderstood by an athlete or community. Yes it is still exercise, and if movements are performed correctly it can still be beneficial, our aim at […]

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My Standard

In the last two weeks I’ve fired two relatively new athletes/clients. The reason: no shows. Here’s how it works. I will be here, the lights on, the door unlocked a program written, I have already invested time. I will be ready and willing to work as hard as the individual who walks in the door. I will […]

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Is it Cheating?

Someone asked me “Is it cheating?”, in reference to the style in which they were thinking of leading a climb; my answer was a bit long winded but started with, “It depends on what you claim you did.” In the world of climbing and any other sport where there is not a stop watch or […]

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Active Rest and Recovery

The disease of the United States appears to be not pushing hard enough, unless referring to food in the mouth. However, many athletes, myself included, at times can fall prey to pushing too hard for too long. We end up injured, under performing, and probably cranky. Active Rest is important, no it’s not a good […]

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Video Killed the Radio Star

Some of you may remember that old song by the Buggles, if not Google it. Technology marks progression, we adapt and change however as is apparent in today’s America not all change and adaptation is good. What happened? What happened to people and families going outside? What happened to people enjoying the satisfaction of learning […]

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Respect for your elders

I’m not going off on this one because I’m 45, really it’s just something you realize more and more as you “mature”. There are a lot of athletes who are still going hard in their 50’s, 60’s, 70’s and on; some gave up.  What many may not realize yet, is that it does get harder, […]

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How do I burn fat?

As a trainer I can at times be amazed by the misinformation or misunderstanding of the information in the world about fitness.  This quick little rant is about “loosing body fat” or getting “lean” and the well embraced myth that cardio is the only way to do so. Once again…eat better+ eat less+ do more= […]

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In the Gym October 25th

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps Then: 5x Box Jumps 6x Pullups X5 (Rest as needed) Then: 8x Burpee 10x Anchored Leg Lowers 12x Med ball sit toss X4 Then: 4x250m ski/Row 1:1 work/rest or 60sec hard/60 sec easy on Airdyne

In The Gym October 23rd

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 6x Goblet Squats 8x KB Swings 10x Strict Press X4 Then: 10x Landmine backwards lunge (5x Per side) 10x (Total) Landmine Russian Twist 30 sec ring support X4 rounds Then: 2000m Ski/Row. or 100 cal on Airdyne

In The Gym October 20th

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress Then: 5x Split Squats (per leg) 150m Ski/Row X4 (Rest 60 sec between) Then: 8x Pullups 20 sec sprint on machine of choice X4 Then: 10x Anchored Leg Lowers 10x Atomic sit up/Or regular setup 10x Windshield/Floor Wiper 30-60 […]