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RipGen Training & Nutrition

Helping you feel better, look better, and live better.

10/10/2025

Friday Motivation!!💪💪💪

07/10/2025

Protein.

It's all the rage these days, right?

For good reason, too!! Protein is an essential nutrient for muscle growth, bone health, hormone production, immune function, and overall health and well-being! Protein also helps keep us feeling full, which is a huge bonus if weight loss is your goal.😉

How much do you need? Research shows that our goal should be between 0.8-1.1 grams of protein per pound of lean body mass. For most of us, that equates to 100-150 grams per day. Depending on your personal goals and situation, you may need even more!!🤯

Bottom line, most people, especially women, don't eat enough protein. It's such an important and necessary part of a healthy lifestyle, but it can be difficult to consume the correct amount if you don't have a plan and a few tools to help out.

I HIGHLY recommend you make a good quality protein powder part of that plan. There are about a million options out there, so let's make it simple. Look for a protein powder that:
💥 uses a high-quality source for the protein. Grass fed whey, organic pea protein, etc.
💥20-25g of protein/serving.
💥Natural ingredients (think ones you can pronounce😜).
💥 No artificial ingredients/colors/flavors.
💥Good flavor options. It helps if it tastes good!😄

Get the best you can afford and let this tool help you reach your health goals!!🎉💪

03/10/2025

Enough said.💥💯💫💪

30/09/2025

Question of the day:🤔

Which is better? Regular 45 min. workouts 3-4 days a week, or one 3 hour session a week?

Or, what if you stay up late 6 days a week, then go to bed early on day 7 and sleep in late the next day to get the right number of hours of sleep for the week?

Or, what about this option?? Eat ice cream for every meal on Monday, then only eat veggies on Tuesday??

After all, isn't the point to get a certain amount of exercise, or sleep, or servings of vegetables? Does it really matter how you do it?

I think you all know the obvious answer. But, if you are like me, you need a reminder now and then that your success, in any area of your life, is determined by the small, consistent, daily habits that you practice. We all want fast results, so it's easy to fall into the trap that if we do some big, intense activity, we will get there faster.

That's just not how it works. So, focus on those daily habits, your routine. Make consistently good choices, and you will win in the long run.

Remember, the tortoise beat the hare.🐢🏅

27/09/2025

It's the weekend. Time to stay up late! Go out to eat! Eat some junk food! Right??😬

Ok, we all like to kick back on the weekend, relax a bit, maybe treat ourselves to something. There is nothing wrong with that, and life is about balance, not unhealthy restrictions. However!! All that stuff I just mentioned can steal the momentum from your metabolism. 🫣

Don't work hard all week, then throw it all away on the weekend. Keep a consistent bedtime, make healthy choices if you eat out (protein and veggies), and aim for healthy snacks that are high in protein, like Greek yogurt with some fresh fruit. 😋

Have a successful weekend, and keep that metabolism burning strong!!💪

24/09/2025

Me-tab-o-lism. Such a simple word, right?😜 But what does it mean and what does it do and why doesn't mine work better?!?

Simply put, your metabolism is an amazing process in your body that takes what you eat and drink and converts them into fuel. This is the fuel you need for everything from breathing and thinking, to walking to the mailbox and running a marathon.

As you age, your metabolism tends to slow down and not work as efficiently. Hence the middle age spread. 😬🫣

So, what can you do about it? Here's 3 things you can begin today to get that engine up to speed again:🎉

❇️ Eat more protein. Studies show that protein can increase post-meal calorie burn by as much as 35%! Aim for lean sources like chicken, turkey, 90% lean ground beef, egg and egg whites, white fish, low fat Greek yogurt, or a good quality protein powder. Have protein at every meal and snack.

❇️ Get more sleep. Let's face it, most of us are sleep deprived, and this absolutely wreaks our metabolisms. Aim for 7-9 hours every night. This is especially important for women!! Ladies, if you are staying up every night, binge watching Netflix or reading just one more chapter, you are working against all the good, healthy habits you practiced through the day.😵 Get more sleep! You'll be glad you did.

❇️ Lift heavy things. Seriously! Lifting weights builds muscle and muscle takes more energy to maintain than fat, so the more muscle you have, the faster your metabolism has to work to fuel you and that is a very good thing!

There's more, but start with these and see how you feel. 😊💪

See you at the gym!🎉

19/09/2025

Raise your hand if fall🍂 is your favorite time of the year!🙋‍♂️🙋‍♀️🙋‍♂️🙋‍♀️

Here are 3 reasons why fall is the perfect time to get serious about your health:

🍂 1. The air is cooler!! It is soooooo much easier to workout, run, or walk that trail when it's not 100° outside, am I right??😂

🍂2. Kids are back in school. This might not mean you have more time, but personally, this means a schedule and a routine I can depend on! That makes it much more likely that I will stick to my workout times!💪

🍂3. We have 3 months before the holiday season. 12 weeks to get healthy habits firmly in place so when those holiday goodies and the busy schedule hits, you have a routine you can rely on to keep you on track.

Imagine having energy through Thanksgiving and Christmas! It's possible with the habits you continue or establish in these next 12 weeks. 🍂

16/09/2025

This is it!! 🎉

Week 0 of the fall fitness challenge, Live Better!! Week 0 means we are prepping, getting the final details worked out, sending the info, and getting excited!

Two tracks!

✳️ Couch to Competition (C2C) - The "All In" track.

✳️ Heathly Habits Challenge (HHC) - the " Do What You Can" track.

We're pumped for those who have already decided to use this perfect time of the year to get control of their health and fitness levels before the holidays descend on us!

You can still join us, or you can watch our progress! Either way, it's going to be a transformation!🎉💪

13/09/2025

We are gearing up to start our Live Better Program!! A 12-week fitness and nutrition challenge that will help you reset and get some healthy habits firmly in place before the holiday season hits!

We have two tracks:
1. Couch to Competition (All in)

2. Healthy Habits Challenge (Do What You Can).

We start Sept. 22! Spots are limited and you don't want to miss this!

10/09/2025

Get ready for our 12-week fitness and nutrition challenge designed to help you:

✅️ Shed fat and break through plateaus.

✅️ Build healthy habits that last!

✅️ Head into the holidays in you best shape of the year!!

Sound good??

We start September 22. Spots are limited!!

It's time for your breakthrough. 💪

05/09/2025

Did you get that pumpkin spice latte yet?? Because this is the thing that's better!!

The kids are back in school, summer is giving way to fall, and it's time to reset.

It's time to head into cooler weather with a plan to get/ stay healthy and active. We will be launching our 12-week Live Better Program soon!

This program is for you if you want to:
✅Accelerate fat loss before the holiday season.
✅Break through a plateau with structured guidance.
✅Build habits that actually last.
✅Get in your best shape of the year by December.

Mark your calendar, stay tuned for details and get ready to join us.💪🎉

04/09/2025

She set out to lose 100 pounds, a goal fueled by wanting to keep up with her kids. It's about more than weight; it's about being present. "I needed this."

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