Ripped by Jules

Follow me for information on personal training, locally offered classes, innovative fitness exercises, useful nutrition tips and fun!

Ripped by Jules is the Boston area and MetroWest’s premier physical trainer and boot camp instructor, pushing you in full body workouts that deliver real results in a fun but challenging environment. Our high-intensity workouts incorporate free weights, kettlebells, ropes, medicine balls, suspension trainers, dynamic training and many innovative ways to increase strength, tone muscle, and boost your metabolism. We constantly change workouts to keep things fresh and challenge your body in new ways, all while providing accountability and motivation. Personal training sessions can be done in our studio or in your home. There is no long-term commitment, contract, or enrollment fee required. If you are ready to make serious changes for life, Ripped is the welcoming but intense environment you need!

Bodyweight and ball to build a better everything!
Key points for each clip:
1• between each break dancer, glue the heels together for this donkey kick for full burn and to hit the adductors hard.
2• hold your wall sit for a few full seconds, pulling belly into spine throughout.
3• use the full body to push the ball up the wall, keep the back flat-no swaying!
4• if you struggle with single leg dead lifts, try these. Legs crossed will give you better balance but still use only the rear leg as long as you drive the back heel into the floor.
5• offset weight on a squat using one working leg will challenge the core and the legs.
🙌🏼💪🏼😘

Ripped by Jules

Two years ago yesterday I was 2 days from delivering my last baby; the one that made us complete.

I can’t believe I’m saying it but I miss that round belly. And the workout is good, too!

Workout Wednesday!

Here are 4 compound moves that target lower, mid, and upper body. These dynamic exercises will also keep your heart pumping; ideal for overall health AND for getting ripped.

The first is a plank driver with a knee driver finish. Be sure to push from your toes and to keep the core engaged the entire time. Second is a med ball throw with jump out. Be sure to get all the way under the medicine ball and use your full body when throwing the ball in the air. Third is alternating lunges with a single arm kettle bell swing. It is important here to stay balanced and be sure to push up directly from your front heel. Last is a squat/curl up dead lift. Key points here include always pushing up and into the heels and ensuring you keep the elbows glued to the ribcage when curling.

4 rounds at 45 seconds each. GO!

** these moves are not recommended for pregnant women in the third trimester unless you've been training through your pregnancy.

**plank position in the second and third trimester may be a contributor in developing diastasis recti; separation of the muscles.

BODYWEIGHT HIIT with a focus on core/legs. YOWIE!! 💪🏼💪🏼🙌🏼

Why is Ripped by Jules the Best of Boston 2019? Because my trainers and I spend a lot of time carefully planning our workouts based on our client or class participants, save each workout for reference, never repeat a workout, and make sure everyone who walks through our door is safe, knows the basics before knowing anything else, and always gets a challenging workout.

Also, we are REALLY FUN.

* When the workout is perfectly (but not impossibly) hard and your client has choice words to share, you return the favor 🤪*

HEY! Did you guys know we won’t Best of Boston 2019 by Boston Magazine?! Just making sure. 😉

You’re Ball That!

The medicine ball is so much more versatile than the slam and the toss.
Check these belly and back strengtheners using nothing but that ball!
* floating table top ball adduction * accordion crunch with ball pass (only cross the ball to the shins if you are confident that you can keep that low back pushed down)
* side plank with ball hold
* ball balanced plank with knee driver * superwoman with ball hold
* ab twist with speed slam * full sit up with OH ball pass

Get your head all about that med!

Just for the Halibut!
Try some of this white, firm but tender fish. Low in fat but high in protein, it stands up the the flavors I matched it with the other night for a real stand but dinner 🤪

Fish:
Season well.
Heat 2 tsp of oil in non stick pan and cook halibut, without touching, until golden. Flip fish and cook on the other side. Squeeze the juice of half a lemon in pan and finish in a preheated 350 oven for 6-10 minutes, depending on the thickness.
For salad:
3 cups large Brussels sprouts, ends chopped and leaves peeled off. (This is the measurement of the sprout leaves). Toss gently with EVOO, salt, pepper, and a very conservative drizzle of honey and roast until brown and crisp. Cool.
Mix together:
Roasted and cooked leaves
3/4 can drained cannellini beans
2 cups baby arugula
1 cup kale, chopped finely
1 cup romaine hearts, chopped
4 stalks celery, diced
1/2 red onion,finely diced
1/3 cups drained caperberries
1/3 cup shaved Parmesan

Drizzle with one tbsp on extra virgin oil and the juice of half a lemon and a touch of mustard if you like. Mix well. Serve with fish on top.

Halibout that?!!

🎉🎊

Ripped by Jules's cover photo

Ripped by Jules's cover photo

Pushing your push ups! Push ups are my favorite. They challenge you front to back, core to clavicle! One you’re proficient in push ups, it’s important to stay challenged. Here I give you 10 plays on the practical push up. Which ones can you do?
*pike push up to walk out
*push up with contralateral raises
*push up with toe touches
*offset push up
*reverse grip push up
*corkscrew push up
*triangle push up
*tiger push up
*typewriter push up
*push up bottom hold

More and more core! And upper and lower, too 😉
Using core activating moves is so much more important (and fun) than ab-only moves. Always mindful of keeping the hips square, the belly pulled up towards the spine, and full engagement, I bring you the following challenges:
*TRX split squat short jump (on tired legs, you can see how hard this was for me)
* renegade rows with monster climbers
* TRX side plank dip with pike
* BOSU side plank with leg abduction and straight arm raise
* TRX plank circles
* TRX high plank tabletop to pike
* TRX offset curtsy lunges

Ball about that mid section this morning!
Check out these challenging core strengtheners, all including the ball.
• ball plank saw
• plank knee to ball
• v sit
• windshield wipers
•oblique crunch
• dead bug
• ball flutter
• transverse crunch

💪🏼💪🏼😘

Core PLUS!

5 beast moves requiring super focus and patience! 💪🏼

Wondering what to do with a wall? Watch! Work! 🙌🏼💪🏼

I love the 80s! I love this guy @ewb28 ! I love cassette tapes! I love leg warmers! I love @sarahlent !

Ripped fam! Today it’s about body weight core. Even though these are all different, they all share one single and crucial component; pay attention! Always think about pulling the navel towards the spine and always breathe!

And remember that sometimes simple is best!

“What do you want for dinner?”
“Surprise me.”

I think I surprised us BOTH with this incredibly simple and equally delicious and healthy dinner the other night. The recipe does call for honey- but just a little bit. If you’re watching your sugars to an exact number, you can omit the honey; the OJ sweetens it and cuts the heat enough.

HONEY SRIRACHA CHICKEN over CAULIFLOWER RICE

* 8 oz boneless skinless chicken thighs (or breast, if you must) cut into bite-sized pieces
* 1/4 cup honey
* 3-5 tsp sriracha (how hot do you like it?)
* 1 tsp chipped garlic
* 1 tsp chopped fresh ginger
* 1/4 c low sodium soy sauce
* 1/4 cup orange juice
* 3/4 cup water + 1/2 tbsp cornstarch
* 1 scallion chopped (optional, for garnish)
• place chicken in large bag and sprinkle in 1 tbsp of cornstarch. Work it around in the bag to coat chicken evenly.
* Spray large pan with fat-free cooking oil spray. Add chicken and cook until done. If needed, add some water during cooking.�
* In a small saucepan, combine honey, sriracha, garlic, ginger, soy sauce and orange juice. Bring to a low boil. In a small bowl, dissolve water and cornstarch and then add to the sauce. Stir and bring to a boil. Cook until sauce thickens. If too thick, add water or soy to thin.�
* Coat chicken in sauce and allow to simmer for 2 minutes. Cost with sesame seeds and scallion for garnish. Serve over cauliflower rice. 🙌🏼🙌🏼

It’s Tuesday and I’m on the TRX! Check these out for some new ones!
^ adductor squeeze weight hammy curl
^ ball push up to pike ^ split squat w ball slam ^ static hold reverse squat w kb row ^press up to knee tuck
^ straight leg split squat
^ oblique crunch with knee raise
^ X body bicep curl ^ side lunge w kB clean

BURNIN’ BURPEES!

They’re the exercise we love to hate... or love to love 🙂 Burpees are a mega burn, calorie torching, crazy conditioning conditioning, strength building, and portable exercise. Say goodbye to the basic burpee and hello to these alternative style burpees sure to keep it even more interesting and challenging!

While not all of these include getting your chest to the floor, the change of levels and use of fast twitch muscles appears in each, creating the same effect as the classic burpee. ENJOY!

Banded burpee jumps
Plank up lunge hop burpees
BOSU burpees
Box jump burpees
Single leg trx burpee
**ADVANCED Full sit up kettlebell swing burpee

Springing into Salad Season!

I’m proud to say that I’ve made my chicken-and-rice-every-single-night husband into a convert. Showing the non-salad fan that there is more to a salad than iceberg lettuce and shredded carrots isn’t hard when spring rolls around, yielding its colorful bounty of fresh ingredient ideas. With the right flavor profiles, a little bit goes along way. Last night with my salmon, I made this salad for us and it was a big hit. The briny capers and creamy beans make for a perfect combo- one that doesn’t even require dressing- and one that packs protein and veggies all in one.

3 cups baby arugula
1 can garbanzo or small white beans, drained
1 cup cooked quinoa
2 tbsp feta cheese, chopped
2 tbsp capers, drained
1/2 cup cucumber, chopped
1/2 cup bell pepper, chopped
1 stalk celery, chopped
black pepper
juice of one lemon
extra virgin olive oil to taste (light drizzle)

Combine all ingredients together and serve immediately. If you plan to serve the salad later, add the beans, lemon juice, and EVOO just prior to serving.

npr.org

Bad Diets Are Responsible For More Deaths Than Smoking, Global Study Finds

Provoking information here! NOTHING comes free!

https://www.npr.org/sections/thesalt/2019/04/03/709507504/bad-diets-are-responsible-for-more-deaths-than-smoking-global-study-finds

npr.org Some 11 million deaths annually are linked to diet-related diseases like diabetes and heart disease, a study finds. Researchers say that makes diet the leading risk factor for deaths around the world.

...:and he loves his brother so big 💕

You’re Ball That!

Especially when you choose to use a slam ball in your workouts. These medicine balls (called, “medicine balls” because ancient drawings going back thousands of years show Persian wrestlers training with sand-filled animal parts) can enhance your workouts because of their shape, durability, and evenly dispersed weight. Here’s a bada$$ ball workout featuring my favorites!

Square leg ball crunch
Squat with front ball raise
Heavy ball slam with lunge pick up
Plank ball roll in
Ball push up
Lunge with overhead ball pass
Bridge with adductor ball hold
Single RDL with ball pick up/hop

Winner! Winner! Chicken Dinner!

Cilantro Lime Chicken Bowl with Cauliflower Rice

I adapted this recipe from one I’d seen before and changed it slightly.

For the chicken:
* 2 tbsp olive or avocado oil
* Zest of one lime and juice of 2 limes
* 2-4 tbsp fresh cilantro, chopped (depending on how much you like)
* salt and pepper
* 2 lbs chicken breast
For the avocado cream:
* 1 avocado
* Juice of 1 lime
* 2 tbsp olive oil
* 1 tsp crushed garlic
* 1/2 to 1 roasted jalapeño pepper, roasted and seeded
* 2 tablespoons sour cream
* Salt and pepper to taste
* 1-2 tbsp water
For the cauliflower rice:
* 1 head of cauliflower
* 1 tbsp olive or or butter
* Salt and pepper - to taste

1. Make the marinade for your chicken. In a large bowl combine your avocado or olive oil, lime zest and juice, chopped cilantro, salt, and pepper. Add chicken to bowl and, using your hands, cover each one well with marinade. Place in the fridge to marinate for at least 15 minutes. 30-60 minutes is ideal.
2. While the chicken is marinating, make your avocado cream. Place all of the avocado cream ingredients in a blender or food processor and blend until smooth and creamy. Add one tablespoon of water at a time to achieve a dressing-like consistency.
3. Make the cauli-rice. Use your food processor to rice the cauliflower. Place your riced cauliflower in a large skillet on the stove heated with oil or butter. I personally like to cook the heck out of mine so also start with about 1/4 cup of water, let it cook down, then re-season and cook until desired texture.
4. Once the chicken is done marinating, cook on grill, on grill pan in oven, or on a racked roasting pan. Cook 6-10 mins on each side, depending on thickness.
5. Serve chicken on a bed of cauliflower rice, topped with avocado cream and fresh cilantro.

This is seriously flavorful chicken, you guys! Bonus: with the leftovers, I made Eric a burrito for lunch today (with real rice, not cauli-rice; that would make it VERY soggy)! ENJOY!

Band The Winner Is....
Current fave: resistance bands. We have all seen them used in the most basic (albeit) challenging ways but here are a few you may not have tried yet:
*lateral switch hops
* plank jack to bear
* elbow to knee pause plank
* offset single leg squat to stand
* leg compass
* stationary sprinter with knee pause
* plank with front and lateral arm raise
* single leg bridge with reverse lat pull
* side plank with leg crunch
* hammer curl to press

Try these for something band new 😬and tough! 😘👍🏼💪🏼

KETTLEBELLS!
The offset weight of the bell is super effective for your core, balance, and grip because of its changing center of gravity. Here are a few of my current faves with my main squeeze, the kettlebell:
* kB swing and high pull alternate
* single arm swing to bicep hold catch with offset lunge
* kB handstand with short push
* goblet squat with tricep extension
* lunge row to clean and press with trunk rotation
* kneeling lean with iso hold
* double kB hollow hold flutter kick
* single arm matrix with bottoms up

GO GET IT!

The transverse abdominis, or TVA, is the deepest of the abdominal muscles and wraps around the spine for protection and stability. Because of the way the TVA acts as a natural weight belt -or SPANX!- by resisting flexion of the lumbar spine during movement, the TVA can help prevent injury. For those with back pain, strengthening the transverse abdominis can help alleviate low back pain by providing additional support. In addition to supporting the back and spine, the TVA is responsible for keeping the belly flat. Whereas rectus abdominis muscles develop outwardly, creating the six pack, the TVA develops inwardly and helps pull the abdomen in. Here are a few of my challenging faves to hit the heart of that core.

**for women with DIASTASIS RECTI, this kind of moment is paramount in repairing it. thinking of the core as two sides, being zippered up the middle. any motion to pull the sides in and help zipper them up is helpful.

Slow and controlled movements while being conscious of pulling the belly back towards the spine win here!

Test yourself Tuesday!
Wondering why you may not feel or see results? It’s all about the little tweak or change in the workout; altering the positioning, the pace, the angle, the weight, the balance or imbalance. Try these new twists on tried and true favorites and feel them in a whole new way!
* plank knee hold rolls (pull that navel up the entire time and aim to get the knee as close elbow as possible).
* tabletop hip heists (keep the shins within an inch of the floor).
*floating push up (any offset height will do; a KB is less stable so before using the handle of one, try using the bell part or s dumbbell first. off arm should be straight, shoulders aligned at the top).
*boxer squats (keep repeating to yourself, “push both heels down” throughout this move. even when you’re shifting weight from front to back, neither foot should come off the floor and both should be flat throughout. slow is better).
*offset RDL. (rear foot is mainly for balance. pushing the heel of the front foot down and standing by shifting your hips forward, you’ll really isolate the back of that front leg).
go! try! see how you feel!

BIBIMBAP BOMB!
You asked for it! Since I asked, I have been trying to at least post one weekly recipe; I eat a lot of fish, apparently! You can feel free to sub any lean protein in for the salmon. This is a Korean Style Bibimbap, though not made in the classic vessel or really the classic way. Super easy and I’m still thinking about the next day!
One pound salmon
1 tablespoon soy sauce
2 tablespoons unseasoned rice vinegar
1/4 cup mirin (Japanese sweet cooking wine)
1 teaspoon peeled and finely grated fresh ginger
1 teaspoon sesame seeds, toasted
1/8 teaspoon freshly ground black pepper
For the vegetables:
Fine sea salt
4 ounces bean sprouts
8 ounces baby spinach
2 teaspoon soy sauce
1 teaspoon Asian sesame oil
2 teaspoon sesame seeds, toasted
8-12 ounces shiitake mushrooms, stems removed, caps cut into thin strips (I love these so use extra)
4 teaspoons mirin (Japanese sweet cooking wine)
2 carrots, peeled and cut into matchsticks
For the bibimbap sauce:
1/4 cup gochujang (Korean chile bean sauce) or any black bean sauce you can fine; all groceries carry
2 tablespoons water
4 teaspoons Asian sesame oil
2 teaspoons unseasoned rice vinegar
To serve:
4 cups hot steamed rice (optional)
2-fried eggs (optional)
Instructions

Marinate the salmon: Place fillet in shallow bowl. In a small bowl, combine the soy sauce, vinegar, mirin, ginger, sesame seeds, and pepper and mix well. Pour the marinade over the salmon, then turn the salmon to coat all sides. Marinate the salmon at room temperature for at least 30 min­utes but no more than 1 hour.

Prep the vegetables: Fill a large saucepan two-thirds full of salted water and bring to a boil over high heat. Add bean sprouts and cook for 1 minute. Using a slotted spoon, transfer the sprouts to a colander to drain. Set aside in small bowl.

Add the spinach to the same boiling water and cook just until bright green and wilted, about 1 minute. Drain the spinach in the colander and place under cold running water to stop the cooking. Shake off the excess water. When the spinach is cool, squeeze out the excess liquid and transfer the spinach to a medium bowl.

Toss sprouts with 1/2 teaspoon of the soy sauce and 1/4 teaspoon of the sesame oil. Set aside. Toss the spinach with 1 teaspoon of the soy sauce, 1/4 teaspoon of the sesame oil, and the sesame seeds. Set aside.

In a wok or a large, deep frying pan, heat 2 teaspoons of sesame oil. Add mushrooms and stir-fry for 1 minute. Add 2 teaspoons of the mirin, 1/4 teaspoon of the sesame oil, and the remaining 1/2 teaspoon soy sauce. Stir-fry until the mushrooms are browned and softened, about 2 minutes longer. Transfer to a plate. Add a bit more oil or nonstick spray to pan and add carrots and stir-fry for 2 minutes. Add remaining 2 teaspoons mirin and 1/4 teaspoon sesame oil. Stir-fry until crisp-tender, about 1 minute longer. Transfer to a plate and set aside.

Make sauce: In a small bowl, combine bean paste, water, sugar, sesame oil, and vinegar and mix well. Set aside until ready to serve.

Cook fish: Position an oven rack 3 to 4 inches from the heat source and preheat to 400. Line a rimmed baking sheet with aluminum foil. Remove the salmon from the marinade, wiping off any excess. Place the salmon, skin-side down, in a well heated frying pan. Once skin is browned, place in oven and broil it begins to color, about 10 mins.

Remove the salmon from the oven.

Assemble: if having rice, place in bottom of bowl. Top rice (or not) with portion of salmon, arranging it to one side of the bowl. Arrange the vegetables — bean sprouts, spinach, mush­rooms, carrots — in individual mounds around the sides of the bowl. Top with fried egg, if desired; classically, the egg is very sunny side up! Spoon some of the sauce onto the center of each bowl and garnish with some crisp salmon skin, if you like. Serve immediately.

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Location

Address


275 Central St
Acton, MA
01720
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