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30Jun/13Off

Surefire Way to Beat Your Best Time

Posted by Vaughn Ripley

Today's article was inspired by a close friend, Paul. During a casual conversation he mentioned that he'd had an epiphany about something I'd said to him a few months back. Paul has always been fit and healthy, but over the last two years or so, he's ramped it up a good bit. One of the exercises that he really likes and has done good at are pull-ups. Pull-ups are a great exercise and they can also be very hard to do when you're just starting out. Several months ago, Paul asked me a simple question... How can I do more pull-ups?

That is an excellent question! I started with my standard personal trainer response [...]

6Mar/13Off

Is Exercise a Waste of Time?

Posted by Vaughn Ripley

I have heard people from time-to-time say things like, "Workout, eat healthy, and die anyway." Or they might ask, "Don't you think that working out is a waste of time you could better utilize?" I have thought long and hard about these kind of naysayers. I've drawn my own conclusion that I decided to share.

Last year I exercised for 155.5 hours. This year I anticipate beating that number. So ... Was that time that I could have used for something else? The answer isn't a simple yes or no. You see, by working out (properly) you do things to your [...]

4Mar/13Off

How I Stay Fit

Posted by Vaughn Ripley

I will be 46 years old next month. And, I manage to stay in the best shape of my life. If you're wondering how I do that, read on...

V in tip top shape

I often get told how fortunate I am for my good genetics. That my [...]

19Jan/13Off

The Cowboy-up Workout

Posted by Vaughn Ripley

Today I am back in motivational mode. We are going to learn what Cowboy-up means to me.


No, I do not wear cowboy boots and a six-shooter during my workouts. These are merely props to demonstrate my euphemism. Besides, they look cool next to the iron.

I must start this blog article with a [...]

24Aug/12Off

Chiseled Abs

Posted by Vaughn Ripley

It seems that the whole world argues about whether big muscular men are attractive. Some believe that a sinuous (almost skinny) body of a runner looks best. While others look at the swimmer's build and wish to replicate it for themselves. And, yet another group looks at the massive bodybuilder physique and find that appealing. Regardless of which body type you dig on, there is one thing we can all agree [...]

27Jun/12Off

P90X Redux

Posted by Vaughn Ripley

Many moons ago (actually two years ago) I bought and started the P90X® training routine. It was crazy tough and time consuming ... I only made it [...]

28May/12Off

Mountains of Misery 2012

Posted by Vaughn Ripley

I have a mighty tale of intrigue, adventure, and excruciating pain. A few months ago my good buddy, Keith, sent me an email calmly asking if I'd like to join him on a century. For the uninitiated, a "century" is a 100-mile long bicycle ride. As you can imagine, 100-mile on a bike is a long and painful trek. This particular ride (aptly named: the Mountains of Misery) was beyond [...]

7Apr/12Off

Fit4LifeTraining

Posted by Vaughn Ripley

You've probably seen me touting Fit4LifeTraining lately (especially if you follow me on twitter @vripley). The hashtag #Fit4LifeTraining says it all. It encompasses so much in a compact package of words. As most of you know, I will be in an upcoming issue of Competitor magazine (I think May). There is a reason for that. Besides the fact that I've befriended professional athlete and one of my triathlete mentor/inspirations, Pip Taylor (she authored my article). And, [...]

3Apr/12Off

Secret to Getting Fit

Posted by Vaughn Ripley

That's right folks ... You've always known that there was a secret to getting and staying fit and healthy. Today I am going to reveal this coveted secret and leak to you the hidden key to fitness success with health that no one else will share with you. Ready? Get your pen and paper handy ... Here it comes ... Eat fewer calories and workout.

What the bleep?? you might be screaming right now. But the funny thing is, that is honestly all there is to it! Sure you can [...]

3Sep/11Off

Bicycle Ride on a Little Ole Hill

Posted by Vaughn Ripley

I have wanted to do the 54-mile Mount Weather loop ever since I heard it existed. It is dubbed as one of the toughest hill climbs in my area. It’s also one of the most [...]

7Aug/11Off

Ninety-Eight More to Go!

Posted by Vaughn Ripley

A year ago I set a stiff goal for myself ... I decided to complete 100 triathlons in my lifetime. Well, I just came back from number two.

This was [...]

22May/11Off

Century Ride Around the Potomac River

Posted by Vaughn Ripley

This was a fantastic adventure (as usual) ... It actually starts a few weeks ago. You see, Pete normally maps out our rides. And he sent me the desired route a few weeks ago. One part of the route stood out as odd to me. I thought it might be a gravel road. So I drove out to the spot and checked. It turns out the road is dirt and [...]

9May/11Off

My First 5K!

Posted by Vaughn Ripley

As usual in my life, I did this backward ... What do I mean by that? Well, I've already run a marathon, done a triathlon, ridden a century on my bicycle and done other obscure endurance events ... Even making three attempts at [...]

15Apr/11Off

Struggling with Fitness

Posted by Vaughn Ripley

We’ve all been there … Each and every one of us über fitness nuts have brief stints where we fight internally and struggle to get a simple workout in. I’m fighting that battle on a regular basis. So I thought I would put some of my thoughts down to share with some of you.

It seems tougher and tougher to get a [...]

22Dec/10Off

HIT is My Secret Weapon

Posted by Vaughn Ripley

I am three years into High Intensity Training (H.I.T.) weight lifting. I have had a couple of two week stretches of sickness and missing workouts for some reason or another ... I've also done some "other" types of weight training (e.g. powerlifting, bigger arms, etc) for a two month or so duration. All-in-all, I have probably done [...]

21Sep/10Off

Discovering a Lifelong Goal!

Posted by Vaughn Ripley

Dearest friends, family, and anonymous blog lurkers,

I had an epiphany last night … As I’ve mentioned before, I love Ahnold’s response (in Conan the Barbarian) to the question, “What is best in life?”

Without missing a beat, Conan bellows, “To crush your enemies, see them driven before you, and to hear the lamentation of the women.”

Don’t get me wrong [...]

14Sep/10Off

Century Bicycle Ride to the Beach

Posted by Vaughn Ripley

In keeping with my plan to participate in three major events each year of the rest of my life, I rode a 100+ mile bicycle ride with some of my best friends. We decided to ride from the Chesapeake Bay Bridge to Ocean City, Maryland.

You can see [...]

1Sep/10Off

My First Triathlon

Posted by Vaughn Ripley

Okay, so it was only a mini-sprint (think real short, like George Castanza in a cold swimming pool) ...

The race broke down like this [...]

4Jul/10Off

Climbing Mount Rainier in 2010

Posted by Vaughn Ripley

My non-stop flight to Washington was uneventful ... Just before landing I could see the behemoth known as Mount Rainier. At 14,412 feet it is among the tallest peaks in the 48 contiguous states. It also has one of the largest glacier systems in North America. Rainier is famous for creating its own weather systems and having extremely hazardous conditions. For this reason, many people travel from around the world to train on [...]

22Sep/09Off

C&O Canal Ride 2009 from D.C. to Cumberland

Posted by Vaughn Ripley

"Behind us lay the whole of America and everything Dean and I had previously known about life, and life on the road. We had finally found the magic land at the end of the road and we never dreamed the extent of the magic."
-- Jack Kerouac, On the Road

Friday, September 19, 2009 at 6:31 a.m. Andrew and I started loading our bicycles on my truck. We packed tons of Gu, power bars and bottles of water. We piled into my FJ Cruiser and headed to Pete’s house. Our plan was simple (they always start that way) [...]

16Sep/09Off

Last Training Day Before the Adventure!

Posted by Vaughn Ripley

Nutshell: Andrew, Pete and I rode together on the C&O canal for 40 miles... Awesome weather!

Deep Dive: This ride was another epic...

On Sunday (9/13/09) morning [...]

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27Aug/09Off

Incorporating HIIT…

Posted by Vaughn Ripley

Many of you know what HIIT is... But, for those of you who don't, I will lay it out for ya.

HIIT (High Intensity Interval Training) is cardio based work that shortens your workout time and intensifies (to say the least) your effort and outcome. Basically, it involves [...]

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