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!

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.

Bodyweight beast!

Snowed in? On vacation? Stuck home with kids? Try these! No equipment? NO EXCUSES!

-push up with butt driver
-wide plank hold jacks
-knee tuck planks to low squat
-cross body toe touches
-plank to pike jump
-lateral squats
-foot tap squats
-frog bridge with crunch
-slow v sit twist

🙌🏼

[02/28/19]   ANNOUNCEMENT:
Girl Strong program, round II!

Starting 3/7 for 6 weeks, Thursdays at 4:30 for girls ages 9-12. Sign up by connecting with me directly BEFORE 3/4 at [email protected]!

Bring On The Bosu!

If you haven’t already, hop on the Bosu bandwagon and add it to your routines from time to time. The instability of the ball requires much more balance and sturdiness, creating a more challenging workout using the core and stability muscles.

The Bosu ball we have is always a huge challenge because it is extremely rounded and full of air with almost no give at all. If you’re just starting out, consider a slightly flatter Bosu to give you a bit more support.

Beguiling Bosu for life!

•bear crawl walkout
•side oblique crunch
•offset pushups
•squat to press
•iso side plank
•reverse lunges
•sit up to squat jump
•iso push up hold jacks
•ball crunch
•single arm plank with ball roll
•single leg RDL
•pistol squat
•plank oblique slides
•up and overs

A Fish Fit for the Gods

You asked for it! I eat a lot of protein, a lot of fat, and fewer carbohydrates (but definitely carbohydrates). Below is our dinner from one night last week; SALMON SOFT TACOS WITH LIME SLAW.

**I choose to go tortilla free and eat the salmon, avocado, and slaw out of a bowl but you can also wrap in lettuce leaves to mimic a taco**

Tacos:
2 portions salmon filets (not giving you a specific amount because I honestly buy a pound and a half for 2 of us and I realize that’s not for everyone 😬)
Salt
Pepper
Cayenne pepper
Cumin

1 avocado
Spicy salsa
Cilantro
Lime
S+P

Corn tortilla/lettuce cups/bowl
1/2 cup Cotija cheese, crumbled

Preheat oven to 350.
Season salmon on both sides liberally.
Sear, skin side down, until skin is brown and crispy.
Finish fish in oven for about 10 minutes or until cooked through.
Finish with a squeeze of lime.

While fish is cooking, smash your avocado to desired texture. Season to taste. Add spicy salsa for texture and heat. Finish with chopped cilantro and lime.

Slaw:
1 package prepared coleslaw mix
1/4 small red onion finely chopped
chopped cilantro leaves
1/3 cup canola oil
2 limes juiced
3 cloves garlic, pressed
1 tablespoon honey
ground cumin
oregano
coriander
hot sauce (optional)
S+P
In large bowl, toss colelsaw mix with onion and chopped cilantro. In small bowl mix canola oil, lime juice, garlic, honey, cumin, oregano, coriander (all spices to taste but around 1-2 tsp). Add hot sauce if desired and season with S+P to taste. Pour mixture over coleslaw mixture and toss. Refrigerate for 30 minutes before serving.

Serve salmon tacos with avocado and slaw. Top with a tablespoon of cotija cheese and a squeeze of lime.

¡Comer es vivir!

Put Your Bands Up!

Today I’m combining two of my current favorite things to use: the TRX and resistance bands. I love them each on their own but they over even more of a stability and resistance challenge when used together. Here are a few examples of how I like to incorporate them. Go try! Go now!

Ripped by Jules

Remember this? Robin and I spent a LOT of time trying to nail this challenge! Putting it out there again; don’t stop when you get there; make it harder and do it again!

The Paper Challenge!

YOU ASKED FOR IT! And because it’s Valentine’s Day and I love you, you shall receive.

A handful of people sent me link (pop sugar fitness) asking me try this: a challenge requiring you to pick a piece of paper up off the group using your mouth- and only one foot and no arms. There are varying levels; 1, 2, and 3- depending on how close to the ground the folded paper is.

More specifically, people asked me to share the outtakes from this challenge.

I’m confident that I will never get to level 3 without breaking my face. Here’s a small sampling of me coming very close to that 🙂

With love.
Happy Valentine’s Day!

Lover, Lover, Chicken Supper

In the spirit of the Super Bowl, we made a friendly family wager, betting on points and spread. Winner would get the dinner of his or her choice. Last year, we had ice cream. This year, Eric won and requested a chicken pot pie and even gave me the recipe he wanted me to use. BUT, I tricked him a little and made a few changes to make it slightly healthier. To make yours even lower in fats and carbohydrates, use only one pie crust (the top), or nix the crust all together and have it served hot on some greens; still total comfort food!

Share the love!
* 2 teaspoons olive oil
* 1 medium onion, chopped
* 2 garlic cloves, minced
* 4 small stalks celery chopped
* 3 small carrots chopped and already ROASTED.
* 1/2 cup each frozen peas and frozen corn
* 1/4 cup all-purpose flour
* 1 cup low-sodium chicken broth
* I bunch fresh sage
* One cut into quarters
* 1 cup 1% milk
* 1 teaspoon poultry seasoning
* S +P to taste
* 4 roasted skinless chicken breasts, chopped or shredded
Directions

Preheat oven to 375°F. Remove pastry crust from refrigerator, and let soften slightly while preparing filling.
Heat oil in a large saucepan over medium heat. Add onion, garlic, celery and cook until tender. Add your roasted carrots then cook 3 minutes or until tender.
While heating veggies, steep sage leaves and a few apple slices in chicken broth by bringing it to a boil, then removing from the heat and allowing to sit for at least 5 minutes.
Sprinkle flour over vegetables and cook, stirring constantly, for 1 minute. Add broth, milk, poultry seasoning, salt and pepper, stirring until well blended. Cook 5 minutes or until thickened and bubbly. Stir in chicken, salt, pepper and crushed red pepper. Spoon mixture into a 9-inch pie dish.
Lay crust on top of chicken mixture. Fold excess crust along edges, pressing down with a fork on edges to seal. Cut vents in top of crust. 💓
Place pie on a baking sheet and put in oven; bake 30 to 35 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.

We got a new toy- and I couldn’t wait to try it! The sand bell is a disk-shaped weight filled with sand, creating an unstable, pliable weight.

Sandbells offer unlimited variations of movements, similar to those that can be created with dumbbells, but with many more more option for planar movement and grip.
Sandbells offer unlimited variations of movements, similar to those with dumbbells or med balls, but with a variety of options for holding and gripping. This allows for multiple changes in force application through the fascial lines in the upper body and arms.
As far as safety- I love it! SOMEONE I KNOW (🙋🏼‍♀️) dropped a 45lb plate on her foot years ago, lucking out with only one single break and not a foot smashed to smithereens. The SB takes that risk away.
The primary position for balls or weights yield only one way for the hand to grip the weight. But with planar and grip options, we can through multiple planes of motion, with many different directions and grip techniques, challenging our coordination and proprioceptor reactions.
Bottom line: I wish I’d gotten a heavier one
Bottom BOTTOM line: try it out!
Single arm SB swing
Single arm SB clean and squat
Push up with cross body SB pull
SB flip with full squat
Dance it out

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275 Central St
Acton, MA
01720
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