Move Beautifully

By: Coach DP

“Make it look pretty!”

If you’ve had me in class before this is a phrase you’ve probably heard on more than one occasion. Its one of my favorite cue’s and one of the things I consistently remind myself of.

Good movement is attractive. Plain and simple. Once we start to view gym activities simply as human movement, it’s not a stretch to assume that the natural elements of beautiful movement are equally relevant to fitness programs and their specific movement conversations. One very basic idea of human movement is this one of “aesthetics” that I’m referring to.

It’s in your DNA to move attractively. It’s also in your DNA to seek out good movement.

Whether you’re a coach or not, you’ll be able to see quality movement in others. A dumpy squat is a dumpy squat whether or not you know what a squat looks like. It’s the reason we think ballet, jungle cats, gymnasts, high flying skateboarders, and Coach J are impressive in their expression of movement. The good news is since this is so natural and intuitive you can rest assured that our standards of human movement aren’t a matter of a coach’s opinion, but of the ways our bodies can and should move in the world.

Next time you are in the gym, ask yourself; “Am I striving for beautiful shapes, and efficient movement? Or am I just flailing through space hoping the clock beeps and I can sit down.” I’ll keep cuing as long as you keep putting the effort in to “look pretty”.

Make it look beautiful, athletes!

Welcome Bonnie Karas-Foltz

We are super excited to welcome Bonnie into our Reviver family. Her accomplishments as an athlete and experience as a coach are extremely impressive. If you haven’t had the chance to meet her yet, we highly recommend stopping by her Bike Lab when she’s in the building and saying “Hi!” Here is a little information on her background, education, and what BK Training Systems is all about:


  • Oakland University, Bachelors of Science Degree in Biology, Minor in Communications


  • USA Cycling level 2, USAT Triathlon level 1
  • USAT Youth and Juniors Certified Coaching Program.
  • USA Cycling Certified Coaching Programs.
  • ACE Certified Personal Trainer
  • American Red Cross Lifeguard Certified
  • CPR/AED/First Aid


  • Over 30 years experience in working with injury prevention and pre-habilitation with high performance athletes.
  • 7 time All-American Collegiate Swimmer
  • USAT All-American Triathlon
  • National Champion Olympic Distance and 70.3 Distances
  • Saginaw Swimming Officials Hall of Fame
  • Michigan Masters Swimming Coach of the Year 2015
  • ITU World Age Group Champioships


  • Local bike fitting, One-on-one swim instruction on pool deck, Online coaching, Regular group swim workouts on pool deck, Regular track or group run workouts in person, Training Peaks scheduling.
  • General Info: Performance Cycle Lab Training Sessions offered with Power Based Wattage analysis done on Compu-trainers in cycling lab.
  • Power Testing Analysis: Baseline Wattage Training Zones established along with Heart Rate Training Zones
  • Resting Metabolic Rate and V02 Testing with Korr Cardio Coach Plus.
  • Video Analysis of Swimming, Cycling, Running
  • Organized Group Swim, Bike and Run Training Sessions with a Certified/Elite Coaching Staff.
  • Custom and Periodized Block Training Programs for Cycling (Mtb, Track, Road and Cyclo-Cross), Triathlon (Sprint-IRONMAN Distances.) Running and Swimming
  • USAT Certified Training


By: Coach Sammie

I was having a conversation with a friend the other day about how he hates to chew his food. He wished that he could drink a protein shake for every meal just so he could avoid the waste of time it took to chew. As I stood there shaking my head at the non-sense that was coming out of this mouth, I realized that while I knew why it’s so important to chew your food, but maybe some people out there don’t. Maybe they just see it as an inconvenience, maybe they don’t understand the significant role it plays in digestion, absorption, and metabolism. So I thought I’d share some reasons why you should CHEW YOUR FOOD:

  1. LET ME BREAK IT DOWN FOR YOU – Chewing breaks down large food particles into smaller ones, it even starts to liquefy food, making it easier for the stomach to continue with the digestion process. Digestion uses a lot of energy in the body and can be very demanding, especially when food is improperly chewed and therefore harder to digest. When food is chewed, the stomach becomes much more efficient in breaking food apart faster to continue into the intestines.
  2. SOAK UP THE GOODNESS – In order for your body to absorb nutrients and energy from the food you eat, it has to be broken down properly. Chewing makes the absorption process easier as the food particles pass through the intestines. Saliva is produced when chewing and saliva contains digestive enzymes which aide in breaking down food and increase absorption of nutrients.
  3. PROBLEM SOLVER – Chewing prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, especially your gut. If large particles of food enter your stomach, it may remain undigested when it enters your intestines. There, your gut bacteria will have to break it down which can potentially lead to gas and bloating, constipation, abdominal pain, and other digestive problems.
  4. YOUR WAISTLINE WILL THANK YOU – Research shows that the longer you chew your food, the less you are likely to consume. Partially because it takes more time to eat, therefore limiting your intake, but it also can affect your neurological response to what you are eating, making you feel fuller while eating less. This can help to control weight gain and even lead do weight loss.
  5. SHOW ME THAT SMILE – The bones holding your teeth get a ‘workout’ when you chew, helping to keep them strong. The saliva produced while chewing is also beneficial, helping to clear food particles from your mouth and wash away bacteria so there may be less plaque buildup and tooth decay.
  6. MAN THAT TASTES GOOD – The faster you eat and less you chew, the less likely you are to taste the food you are consuming. By slowing down and taking your time to chew your food, you are able to savor every bite and really enjoy what you are eating. And who doesn’t want that?

— hope that made you all hungry, no go eat some food… and don’t forget to CHEW!

3 Quotes That Improve My Quality Of Life.

By: Coach Vince

  1. “Only YOU can awaken YOU.” – Tony Robbins

Motivation, inspiration, love, happiness, enjoyment, etc. are available to you when YOU are ready for them.  Ever since social media became a part of our everyday life, it has become easy to scroll through and look how “good” everyone else has it. Most people look to others and/or situations to fulfill their happiness, joy, etc.  And it is because of this that most people are left feeling disappointed. YOU are responsible for your own happiness/fulfillment. YOU awaken YOU through gratefulness, thankfulness, and envisioning your goals as completed. Here are some of the ways I implement this philosophy into my life.

I start everyday with things that I am grateful for, whether they happened a day ago, a week ago, or are planned for later on that day.  I then think thoughts about how I can spread my gratefulness to others and  my desire to want the best for them.  This comes from the old quote, “it’s better to give than receive.”  It’s easier for you to be at your best, if you want the best for others.  I finish with three goals that I want completed and imagine them as completed. I imagine how I will feel when it’s completed, how it will change my life, how it will change my family’s life, and/or how it will change someone else’s life.

I challenge you every morning for a week to wake up and let your first thoughts be about 3 things that you are grateful for.  Pay attention to see if you care more, love deeper, forgive easier, and enjoy the moment more.

  1. “Every time you eat or drink you are either feeding disease or fighting it.” – Heather Morgan

I love this quote because it is very matter of fact. I’m a very matter of a fact kind of person. Everything that goes into your mouth sets forth a reaction throughout your body.  Your gut, brain, muscles, etc. all react in a positive or negative manner.  The more negative reactions you have the quicker and sicker you become. But the great news is…the more positive reactions you have the healthier you become.

I challenge you over the next week to pay attention to how are dealing with disease; are you fighting it or feeding it?

“Exercise is the most underutilized anti-depressant.” – Bill Phillips

I can’t count how many times I’ve heard, “I feel so much better,” after someone has come in to exercise.  I love how exercise can have so many benefits from of course the obvious strength gain, fat loss, and health markers but also self-esteem, sense of accomplishment, and my favorite part, relationships with other like-minded people. When you exercise, you are more likely to eat better, sleep better, and manage stress better, which of course leads to a happier/healthier life.

I challenge you over the next week to make exercising a priority.  Plan your week out by putting exercise days/times in first and planning everything else around that.  Pay attention to see if planning exercise first makes it easier to come to the gym so you can reap all the benefits.

Rate of Perceived Exertion

By: Coach Jeremy

Rate of Perceived Exertion or RPE is a scale used to gauge how hard you’re working. This 1-10 scale can be used when prescribing exercises / workouts to ensure the individual or group is getting the correct intended response from the training at hand.

0-1: You’re barely moving

2-3: Very easy effort – could do this for an extremely long time

4-5: Easy to moderate effort – you can still talk here but getting warmer and probably starting to sweat

6-7: Moderate to hard effort – you feel like you’re pushing yourself but still able to focus on the movement you’re performing

8-9: Very Hard effort – talking would be challenging here – movement quality is degrading as you wish this was over

10: Maximum effort – all out, emptying the tank, as hard as you can push

As you can see, there are several ranges of effort that you can be working in – now I want to go over some common ‘parts’ of the training you see here at Reviver and which RPE level is most appropriate for each.

Warm-Up: This should be done between 2-5 RPE level. The goal of the warm up is to practice movement quality, activate muscles, increase blood flow and breathing, and get warm, duh!

Accessory Work: Think Trap 3 Raise, Good Mornings, Bent-over Rows, etc. This stuff should be performed in the 3-6 range.

Strength Training: You’re money will be made in the 6-8 range when it comes to the bigger lifts (i.e. Deadlift, Back / Front Squat, Pull Ups, Olympic Lifts, etc). You want to push yourself, but insure you can still pay attention to your movement quality. Remember, you’re only as strong as the range in which you train!

Conditioning: Very similar concept to strength training – looking for the 6-8 range here and for the same reasons. Generally speaking, the longer the workout the lower the RPE level should be and vise versa.

Another way to break this down is in these four categories:

  1. Warm Up – we already discussed this
  2. Practice – this is when you’re learning a new movement / exercise / skill or trying to improve upon the movement quality of a skill you already know. During this type of training you’ll want to make sure you’re staying in the 2-3 range – you should not be breathing heavy, you should not be gritting your teeth, you should be able to focus 100% of your efforts on the movement.
  3. Training – this is when you’ve already gotten damn good at a particular movement and you’re trying to increase your strength for that movement. 6-8 range is appropriate here.
  4. Testing – pretty self-explanatory, a 10. You’re maxing out or trying to test your abilities with a particular lift or workout. It should go without saying, but you should NOT be testing a lift or workout that you have not already put in the time to learn and can perform it consistently well.

One last thing – lets say the workout calls for 5×5 Back Squats. This would be considered Strength Training and the intended effort would be 6-8 on the RPE scale. But lets say you’re not very experienced with the Back Squat and haven’t quite perfected the movement. You have two options: 1). Do the Back Squats, but stay in the 2-3 effort range so you can practice the skill, or 2). choose a different movement, one that you do have experience with, and then train that movement at 6-8 effort.

I hope this helps – please feel free to reach out with questions or comments!


September – Athlete Of The Month

kristen AOTM

Kristen Jones, 41, Medical Sales, Clarkston

What is your athletic background?: Gymnastics, Track

What is your favorite and least favorite WOD / movement?: Favorite: Bench. Least Favorite: Burpees

What is your greatest accomplishment? Personal, professional and fitness related. : Personal: My family… my husband Jamie and my daughter Hailey. Professional: Director of Operations for 14 years for a specialized spinal rehabilitation company. I had 100 direct reports, including physicians, physical therapists and clerical staff. Fitness: I ran my first marathon in May of this year.

Has CFR made you better? If yes, how so? : Definitely! Improved strength, flexibility and confidence trying new things.

What are your hobbies? : Fitness… running, nutrition, hiking

What are your Top 5 favorite movies? : Sweet Home Alabama, Top Gun, The Blind Side… I can only come up with 3!

What is one thing we don’t know about you?: I played rugby in college

What are your goals in life? Personal, professional and fitness related. : My goal regardless of whether it is personal, professional or fitness related is this: There is no “perfect” only progress…. everyday is an opportunity to be better. Everyday I work at being a better person…and some days I am more successful than others! 🙂