Love Eshe

Southern Fitness Maniac Part 1: Women, Listen Up!

DEFINITION

Southern adj. situated in, toward, or facing the south.

Fitness n. good health or physical condition, especially as the result of exercise and proper nutrition.

Maniac n. an insane person; a person who has an excessive enthusiasm or desire for something.

 

Those three words are the first to come to mind when I think of our guest expert, Sarah Rippel.  She is a talented personal trainer with a tough spirit and training philosophy to match. She is unconventional in her approach to fitness and that's what makes her programs effective. She gives 100% to her clients and to her own training regimen. (Her southern accent is just a bonus.) Sarah is one of the few trainers in the industry who thinks outside of the box. She is a fitness "maniac" dedicating her life to building strong, lean bodies. I respect her for she is the truth! Love Eshe, I give you Fit Pro Sarah.

The Three Issues Most Women’s Workouts Aren’t Addressing!

By Sarah E. Rippel, BS, CPT

When Angel asked me to write a guest post, I was both honored and excited. Then, when she suggested the topic for which I was to discuss, I became even more excited. Why? Angel suggested that I write about the three most neglected muscle groups in women. I knew instantly that I should bring up three issues that pertain to most of my female clients: decreased hip mobility, lack of proper glute functioning, and scapular control. I address these issues in my clients’ workouts on a daily basis and feel they are often neglected by people who do not work with a trainer.

1. The first issue I want to discuss is a lack of hip mobility. A decrease in hip mobility may be the result of several things, most often spending too much time in the seated position is the culprit. Also, I feel that many people who have low back pain mistakenly believe the “cure” is to perform stretches for the low back. Low back pain may often be the result of decreased hip mobility. The same goes for knee issues. The body can be viewed as a stack of joints. Typically if an area isn’t functioning properly (ie: tight hips), it affects the joints above and/or below it. There will be compensations made for this lack of mobility. It is important to address this because not only can a lack of hip mobility lead to pain and/or injury, it can lead to a decreased ability to move, resulting in less enjoyment of exercise and daily life.  

Mini Hip Mobility Routine:

a. Half-Kneeling 3D Psoas Stretch – 5 reps for each plane of motion per side, 2 sec per rep

b. Modified Cossack Stretch – 5-8 reps per side, 2 sec per rep

c. Half Turkish Get-Up – 5 reps per side, bodyweight first, then add 8-15 lb dumbbell

2. The second issue on the hit list is impaired glute function. The glutes are neglected because many women do not know how to train them. This leads to imbalances and faulty recruitment patterns, further exacerbating the problem. Most exercises that women associate with glute training (ie: squats and lunges) aren’t as effective if the glutes aren’t firing! Many women waste their time using fancy glute machines at the gym, which simply don’t get the job done. It is important to address this issue because the glutes not only allow the body to function more efficiently when trained properly, they add shape. You can tell when someone’s glutes are “asleep” – they typically have a flat butt!

Mini Glute Function Routine:

a. Bridge – 15 reps

b. Staggered Stance Hip Hinge + Rotation – 10 reps per side

c. Kettlebell Swing – 8-20 kg

3. The third and final issue I want to address is insufficient scapular control. We’re talking shoulder blades, ladies. All of the muscles that work to control the scapulae are often neglected because you can’t see ‘em. Many women tend to shy away from upper body exercises because they feel weak.  I also feel that the scapular region is neglected because many women are simply unsure of how to train it properly. It is important to improve the strength and mobility of this area because it plays a big role in posture and injury prevention.

Mini Scapular Control Routine:

a. Dowel Awareness Drill – 5 reps of 10 second holds (retraction; depression)

b. Scapular Push-Up – 10 reps

c. Quadruped Sliding Reaches – 5-10 reps per side

These are some “outside the box” strategies for improving weaknesses found in the female body.  Give these exercises a try, aiming for 2-3 times per week. You should see an improvement in not only these areas, but your entire body. Why? The body doesn’t function as as individual muscle groups - it’s a beautifully-crafted machine designed to function flawlessly. Life interferes with proper functioning of the areas I discussed, therefore we must pay extra attention to them so that our bodies move better and we feel better! - Sarah E. Rippel, BS, CPT

 

Not sure how to do the exercises Sarah mentioned? Check out her videos for a thorough demonstration of each exercise. Hip Mobility Video, Glute Function Video, Scapular Control Video.

This isn't the last of Sarah. Love Eshe is excited to announce there will be more Rippel Effect in part 2 of this feature. In the next installment, I will probe the mind of this southern fitness belle and force her to reveal her secret to getting great abs and accomplishing feats that many would never attempt. In the meantime, visit Sarah at Fit Pro Sarah for quality fitness advice. She's one of the best! 

5 movies that will shrink your belly

This week I want you to pick one night to melt into your couch cushions and do nothing. Do nothing other than watch a movie. Which one?  Well, Jeff Moonie Jr, an award-winning filmmaker, is back to tell us which movies will motivate us to succeed, in fitness and in life. Warning: plot points are revealed. If that bothers you, watch the movie before you read Jeff's synopsis.

In the words of a cinema genius, here are the 5 movies that will help you lose that jiggly gut and motivate you to do something greater.

Lance says, "Success Can Be Yours"

 photo credit: Jakob E

Today, we have Lance from the Jungle of Life as our guest writer. His passion for writing stems from his passion for spreading goodness. His blog is a constant reminder to stay focused on the important things in life. And that's why I read it. You may be wondering how the two of us got connected. Well, it's simple. We have a bond that no one can break: neither of us can swim. 

His words will humble you, inspire you, and encourage you to live your best life. Love Eshe, I give you Lance.

How Mike Tyson can revamp your fitness routine

It's true: the old, ear-biting champ remains a source of inspiration.  To prove it, I asked award-winning filmmaker Jeff Moonie Jr. to remind us how relevant Mike Tyson is and always will be.  In his review of the movie TYSON, Moonie delineates how the opportunity to inspire is never lost.

Muscles + Eight Counts + Passion + Addiction = Jojo

Fiery. Magnetic. Spirited. Rare.

That's how I would describe the subject of my most recent interview. She is a choreographer, dancer, b-girl, and shining light. She's hard to miss and impossible to ignore. 

She's like Dance Dance Revolution supersized, only more cool and less structured. In one word, she is magic, oozing passion and grit all over the dance floor. The evenly worn tread on her broken-in Nikes reflects the balance and fluid percolation that is her trademark. Putting her heart into every plie, jack, and toprock, she bleeds vulnerability into the fabric of her oversized basketball shorts.

Naturally, you are drawn to her. She is mesmerizing, dancing with the sincerity of a mother's last wish. Your awe toggles between jealously and admiration, but you keep the green-eyed monster in check because you know that's how she'd want it. Any compliment you serve will never go to her head. Instead, it will take the HOV lane straight to her heart. She will dance the love right back to you, for it is her thank you. 

I introduce you to the one and only: Miss Jojo Diggs.

Describe yourself in five words. 

Funny, smart, artistic, spiritual, free

You lived an ordinary life in D.C. Now you are living your dream in L.A. How'd it happen?

I started drinking when I was 13 years old. When I was 18, I started drinking every day. Four years later, I found dance and quit drinking cold turkey. Dancing saved my life! In 2006, I decided it was time for a change so I moved to Phoenix. I didn't leave D.C. to follow my dreams because I didn't know what they were. I left to find me. In 2008, I decided to take a journey from Phoenix to Seattle, driving in my car and writing a documentary about how dance affects people. I slept in my car a lot and ate peanut butter & jelly sandwiches. After two months, I ended up in L.A. That's when I realized, "Wow, I'm going for it!" I just kept following my gut instincts and trusting God. And now I'm here, living a dream. It's amazing!

What is your favorite dance accomplishment?

It would be teaching at Debbie Reynolds and Edge Performing Arts Center in L.A. I've traveled many places but the excitement and challenge that comes from those two schools creates a feeling that I haven't had before. I'm honored to teach among the best choreographers in the world.

Let's talk choreography. What's your process, genius?

I hear the music first before I choreograph. I start with a base of choreography, the most natural one that comes and then I add on and build from there, trying to add more musicality and more 'me'. Bruce Lee said to be like water. If there is a cup, it becomes a cup. If it's placed into a bottle, it becomes a bottle. I attempt to be like water. I attempt to become the music. Not only am I choreographing to the lyrics and the beat, but I try to capture the inflections of the artists' voice, the emotion behind the drums, the pattern of clicks. I feel blessed to have this gift.

How important is physical strength in dance? Can you be out of shape and a great dancer?

You can be out of shape and still be a great dancer, but I feel your expression will be limited. A lot of the dance world is getting more into isolation movement, which won't generally break a sweat in a class but I prefer massive and strong movements. It doesn't make me more of a dancer, I just love the feeling of using and challenging my body physically. I want to leave a class feeling exhausted and happy.

Are there good and bad dancers? Is it possible to have no rhythm and still be "dancing"?

Dance should feel good more than look good. Some of my favorite dancers to watch are the new ones. It's easy for an experienced dancer to get in the middle of a crowd and dance. But there's something to be said for a brand new dancer who stands up in that same crowd and dances. It requires so much courage and freedom. If they are smiling and having fun, heck yes I think they're dancing. If you are not waiting for anyone's approval, simply dancing for your own satisfaction, you are a dancer!

Dance is your heart and soul. If you became physically limited, what would you do?

Whatever God hands me, I will do my best to continue to share what I love. If I was suddenly handicapped, say in a wheelchair I would still dance.  I would open a class for other people in wheelchairs to come dance. If I was paralyzed from head to toe, I would start up a meeting in the hospital where we all lie around listening to music and imagine ourselves dancing. I love dancing, every part of it. 

When you are tired, bloated, and your allergies are raging, how do you stay motivated? 

This is a difficult question for me because dancing is a dream to me, so it's rare that I'm not motivated to do it. I could be dead tired with the flu and if I hear music it's over; I'm dancing! I would encourage people to write down the feelings they have when they achieve their goals. Whatever your feelings of satisfaction and success would be, write them down on a piece of paper and keep it posted on your wall or something. Read them often and focus on how great you'll feel afterwards.

What is the dream for your life?  

My dream is to be happy and help others feel confident. I honor Mia Micheals because she is able to inspire and touch lives. I honor Angie Bunch, founder of Culture Shock because she created an opportunity for dancers to come together and celebrate life and dance. I hope to be able to have a similar impact. I want to travel the world teaching. I want to be recognized globally for having an impact on the direction of dance by encouraging others to live and be free. I want to make my parents proud, and I want to succeed so that others can see that when you believe in yourself anything can be accomplished. 

Jojo epitomizes the fundamentals of Love Eshe: physical strength, mental clarity, and passion for life. In case you need more proof, here are my favorite Jojo videos. She is sick! (That's urban for: really, really good.)

 

Jojo teaches Jazz Funk, Hip Hop and House at prestigious studios in L.A. and abroad. You can see more of her work at www.myspace.com/realdancer and  www.youtube.com/ntrk8. For choreography, dance, or life coaching services, she can be reached at jojodiggsemail@gmail.com. 

In the next installment of Jojo goodness, she will break down the best moves to get a strong, sexy core. You'll also learn what music gets her in the mood. Stay tuned.

How exercise helped one woman quit smoking

How old is the woman in this picture?

Note the shiny hair, the pop a quarter off it booty, and the athletic limbs. How old do you think she is? Take a closer look. I'll wait.

Her name is Cynthia Phillips and she is a personal trainer living in Atlanta, GA. She is a fun loving spirit who doesn't take herself too seriously. (Even though her biceps are very serious.) She makes discipline look easy and according to her it can be.

Oh, and she's 51 years old.

In this interview, Cynthia answers my tough fitness questions. She is living proof that you can change your body. You can change your destiny. You can achieve the unthinkable. Let her experience be your guide.

The woman who should've won Marine Corps

Her name is Lindsay Wilkins. She has a beautiful face, a ripped body, and the audacity to be a nice person. Thus, I'm left with no choice but to hate her! 

Actually, I am one of Lindsay's biggest fans. She is a constant source of running inspiration and a friendly reminder that I need to do more abdominal work.

I sat down with Lindsay to discuss her life as an elite runner. She's an expert so take notes.

1. As an elite runner, you are pretty much at the top of your game. What are your personal running goals?

Eventually, I’d love to qualify for the Olympic trials in the marathon. The next time is 2012 and the window opens up next Fall. The standard is a 2:47. My current marathon time is a 2:49. 

2. What has been your greatest running moment?  

The Marine Corps Marathon '08 was my greatest and worst running moment combined. I came in 2nd place. By 11 seconds!