How Many Calories Should I Eat?

By: Coach Vince

Most people know what they should and should not eat but not a lot of people know how much they should be eating.  Well don’t worry, after this breakdown you will have a much better idea on how much you should eat. I tried to keep this as simple and to the point as possible. This of course can/should be a much deeper discussion. If you want to have a deeper discussion on this, please don’t hesitate to reach out.

Starting with your GOAL will help us determine how many CALORIES you should be eating. If your goal is basic weight loss and you sit at a desk all day, your calorie needs are different than, if your goal was weight loss but you are on your feet all day. Calories are divided into 3 different MACRONUTRIENTS. Macronutrients determine the make-up of the food eat. Protein, Carbohydrates, and Fat are the three macronutrients.  Foods also contain MICRONUTRIENTS, which are broken down into vitamins and minerals.  All foods have Macronutrients but not all foods have Micronutrients.  Micronutrients are mostly found in fruits and vegetables, that’s why it’s so important to eat them. How many calories you eat will determine whether you gain, maintain, or lose weight. What the Macronutrient/Micronutrient breakdown of those calories are will determine how you look, feel, and/or perform (soft and round vs. hard and fit). You might be eating enough calories but your macronutrient breakdown might be off or vice versa. You may have your calories and your macros right but not the right EXERCISE. Below is guide to help set you up on the right path:

Goal Calories: BMR + TDEE Macros: pro/carb/fat% Exercise intensity
health 14 (maintain) 30/40/30% Mixed low-mod
fat loss 12 (lose) 35/30/35% Mostly low
performance 14 (maintain) 35/45/20% Mixed low-high
competition 16 (gain) 30/50/20% Mostly high

Here’s how the chart works:

  1. First determine your goal.

(example: fat loss)

  1. Your current bodyweight x goal (12,14,16)

(example 200#x12=2400 calories)

  1. Figure out your macros.

(example: fat loss)

2400x.35=840/4=210g of Protein

2400x.30=720/4=180g of Carbs

2400x.35=840/9=93g of Fat

  1. Match your exercise intensity to your goal.
  1. Assess and adjust as needed.

With all that said, each person is unique. The numbers provided above are a baseline and what works for most, but not all. This also goes without saying but stress and sleep will play a big role on you achieving your goal. Just trying to keep this simple to exercise and nutrition. I also don’t recommend a dramatic change in your nutrition overnight.  Most people struggle with “staying in their lane” (example: goal is fat loss, but eat enough calories for weight gain, and exercise for performance). If all this is brand new to you, here are some tips to get started.

  1. Start tracking your food on MyFitnessPal. Don’t change how you eat, just track what you eat to get a better idea on how many calories you eat and what your macro/micro nutrient profile looks like.
  1. Once you know how many calories you are getting in, I would then try to hit the Protein number based on your goal. Because most people aren’t great at eating enough protein, I would recommend taking this slowly (don’t jump from 100g to 210g overnight… slowly increase by 20g or so each week)
  1. Once you’ve reached your Protein goal, I would then move onto my Carb goal. Because most people overeat Carbs, I would slowly lower this until my goal was reached. Perfect world once your goal was hit, I would then look at how much fiber vs. sugar you are getting. Most people could have more fiber and less sugar.
  1. Once Protein and Carbs are hit, I would then work on Fat. Same as carbs, most people don’t have difficulty hitting fat, I would slowly lower this until my goal reached. Perfect world once you get this number balanced out I would look at how much healthy fat Poly/Mono unsaturated fats you are getting vs. trans fat.
  1. After 10-14 days of consistently hitting my goals, I would then Assess where I am at and adjust as needed.

“As long as you’re willing to make ADJUSTMENTS, you’ll always have PROGRESS.”

Nutritional changes take time and should be done slowly. This helps the body adjust appropriately and keep the mind from becoming overwhelmed and thus unlikely to stick with it. Take your time, be patient with yourself, and try to have some fun with the process. Of course, if you have questions, comments, or concerns please don’t hesitate to reach out!

Practice. Training. Competition

By: Coach Gannon

Practice, Training, Competition. If I asked you to explain the difference between these three words I am sure you could give me a pretty easy to understand breakdown. Practice = getting better at something/creating a skill. Training = working to become stronger, more fit through fitness/bettering yourself/working towards accomplishing a goal. Competition – trying to beat someone else.

If I then asked you how much time should be dedicating towards each of these three categories in a fitness program, I am sure most of you would agree that the majority of time should be spent practicing and training correct? Yes. It is super important to practice so that we establish proper movement, this is the ONLY way we get better at a skill, when the heart rate is low and the movement is controlled. It is also important to spend significant time training (with movements in which we have already mastered proper technique). This is where we dedicate time in being consistent with movement, challenge our threshold more (meaning heart rate and weight can increase). This is also where we see a lot of physiological adaptations (i.e. weight loss, strength gain, endurance gain, etc), all of which help get us closer to our goal, whatever it may be. Both practice and training are what create adaptations and promote growth.

Competition consists of using max loads at max intensity with the goal of beating someone else (not bettering yourself). Because the body is pushed to the max, it leaves the body in a depleted/broken down state. SAY WHAT? Isn’t this bad? If done all the time, absolutely yes. If done sparingly and in proper understanding, no not necessarily. Competition can be extremely fun but it is important to understand how it physically affects the body, when it is appropriate for us, and who it is appropriate for. Is this saying that you should never compare scores with another member/friend or have a friendly workout together? Of course not, that is one of the amazing parts of being in a group atmosphere. The concern is when the focus of the majority of your workouts turns from training and practice to merely just trying to beat other people around you. This can lead to compromising your form to get through the reps faster or adding on more weight even though the movement doesn’t feel strong or solid. Your number one focus throughout the majority of your workouts should to create a better functioning body, which will ultimately lead you to accomplishing your goals. This can only be done if your focus is on YOU and not others around you. Do you see the difference?

Now’s the time when I ask you how much time you think you spend practicing, training, or competing when you workout. When you walk into the gym and get ready for the workout, are you focused mostly on trying to beat the person next to you?…. or are you dialed into what your trying to accomplish to achieve your personal goals.  Are you taking time to practice a weak skill with light weight, controlled movement, and mental awareness?… or are you merely trying to get as many reps in as possible or use as much weight as possible even if it causes your form to go to shit. Really think about it…

This is why it is important to listen to your coaches, listen to the intent of the workout (what your coach is wanting from you), and put yourself in the correct state of mind before you start. What movements are appropriate for you to get the desired affect your coach is asking from the workout. What weight? What effort? How can you challenge yourself during this workout to create more awareness of your body, your limits, your abilities? How will this workout help you get to your desired goal?

I have listed a link below to a video interview of one of CrossFit’s most well-known and well-respected coaches, Ben Bergeron. This man coach’s elite CrossFit athletes who are trying to compete in the CrossFit Games, as well as regular everyday people who want to get a little healthier and stronger. He goes in depth on how to differentiate between training, competing, and practicing. Listen closely as he helps breakdown the stimulus, and adaptations gained from each of these given categories, and when it is appropriate to perform a given movement based on your skill level (which Coach Matt talked about two weeks ago regarding scaling). He gives the recommendation that the breakdown of your exercise program should be about 45% practice, 45% training, and a max of 10% competition. An example would be that if you came to the gym 20 times through out the month (5x/week) then 2 of those workouts should be in a competition mindset. Keep in mind that when he talks about training at “high intensity” and how that can lead to results, this is with the understanding that these individuals are dialed in to the 3 other pillars of their health (nutrition, sleep, and stress management) so that their intensity matches their recovery. Focus on the material covering mindset/purpose of the workout. Is your purpose to practice a skill, train to create strength/endurance/health, or to beat someone else? If you keep swaying towards the last answer, it’s time to redirect your mind and dial into YOU.

As always if you have any questions please reach out to any of your coaches…. Hope you enjoy and have a wonderful 4th of July!

Use Your Coaches

This one is going to be short and sweet – if you’re a member of Reviver and have not had a one-on-one meeting with one of our staff to discuss your progress, goals, and experiences in the last 6 months, you’re missing out.

Those of you that have been around for a little while may have noticed that Vince and I are not coaching as many classes as we used to – part of that is because we want to grow our staff and allow them to develop their skills as coaches. The other part of it is because we want to dedicate more time to sitting down individually with our members to discuss their training experiences and help them stratigize around reaching their goals.

You’ve probably heard us talk about nutrition, stress management, sleep, and training as being the four pillars of fitness – that’s because we truly believe that achieving health and fitness related goals is impossible without focusing on all four of these components. But, it can be very complicated and needs to be 100% individual – that’s why we want YOU to schedule a time to sit down with us to discuss whats going on and let us work together to come up with a game plan.

ACTION STEP: Reach out to us via email, phone, or in person to schedule a 20-30min meeting ASAP!

Stimulus, Scaling, and the Desire to Improve

By: Coach DP

Coaching the last few years has allowed me to pay more attention to the internal decision making of athletes when it comes to scaling weights and movements in a workout. Whether we are talking picking a heavier load than we probably should have, scaling down a movement that we are more than capable of, pacing ourselves a little too much, or taking a break mid cycle. There are hundreds of these little conversations we as athletes have during a class. It’s become a favorite part of my job, watching all of you have those conversations with yourselves.

It is important to remember that each workout that is programmed has a specific stimulus that the programmer is trying to achieve with each one of us. A simple example is the time domain of a workout. There are three general energy systems in the body, each one of these systems has a time domain that they apply to. So when a coach is programming a two minute sprint or a 15 minute cycle, not only are the time domains very different, but the stimulus to the body and energy system used are changed as well.

Scaling is what makes CrossFit beautiful, and what makes it universal and accessible. The example I always hear regarding this is the deadlift. It is a movement that is just as important to my grandma as it is to the Lions new offensive tackle, Greg Robinson. The only difference between the two is scale. Both of these humans need to be able to lift things off of the floor. For grandma, it’s the bag of groceries that has all of the ingredients for a delicious 4th of July pie in it (fingers crossed for strawberry rhubarb). For Greg, it might be 500lbs for reps, preparing for the upcoming season protecting Matt Stafford. In both examples, the movement is the same……. It’s a…….. hip hinge! Yes, good job for those of you who got it. If you didn’t, stop reading and do 15 burpees. J

What I’m trying to get at, is that as coaches and programmers, our mission is to have each one of you get the same, intended stimulus from the workout that day. I know that at Reviver we don’t use the term “RX’d” very much but doing what is written on the board, as it is written, can and should be a goal for some athletes. Competition with yourself is fantastic, and the desire to improve makes coaching fun for me. But don’t forget about the stimulus. Don’t let the goal of doing exactly what is written on the board turn 45 seconds of work with 1:15 rest into 1:30 work with 30 seconds rest. By the same token, don’t shy away from a little more sweat than you are used to, or a movement that you are right on the cusp of mastering. Growth comes from struggle and the grind sharpens the axe.

As a coach I’m here to provide the context on what this workout should feel like. I’m here to arm you with the tools to make the right decisions for movements and loads. Use us coaches to ask questions, to see if maybe we can try taking a band off the pull up bar this time, or move from a 14# wall ball to a 20#. My challenge to you is to know your fitness and attack workouts appropriately within that. The trick is using scaling to lock into that stimulus that the coach described and run with it.

Logging Workouts on Zen Planner

By: Coach Sammie

Hey gang! If you haven’t heard already, we are now posting all workouts to Zen Planner. This is awesome for you for several reasons:

  1. Log daily workout results (quick and easy)
  2. History of all previous workouts (look back on old workouts to see progress)
  3. Recorded Benchmarks (keep up with PR’s by recording benchmark movements)
  4. Availability to see other members results (compare scores with others outside of your class)
  5. Data for CFR programming (we are able to track progress for all members and will be better able to program accordingly)

While we are still working out some kink with figuring out the best way to post workouts, we urge you to play around with the app and start logging your results. Let us know your thoughts!

  1. Is it easy to log results?
  2. Are you able to find old workout and results?
  3. Are the workouts posted in a way that makes sense?

The workouts posted will look slightly different than they do on the website due to how they are organized on Zen Planner. If this causes any confusion please let us know. We are still going to be posting workouts on the website for now until all kinks are worked out.

I have attached pictures below to help walk you through where to find the workouts and how to log results. As always, any questions and feedback you may have are welcomed!

Pic 1: open Zen Planner app and click on Z in top left corner of screen

Pic 2: click on “Workouts” tab

Pic 3: click on “+ Log Results” for each part of workout

Pic 4: enter in results (lbs, time, score, etc) and click “Save” when complete

Pic 5: Daily Workout will show results once saved

Pic 6: click on “Library” tab to search for previous results and benchmarks.

zp (6) zp (8) zp z (4) zp (7) zp

Limitless Physio

I’m Seth, and I have a few confessions to make. One, I’m nerdy and there’s no getting away from it. It’s not uncommon for me to go on rants about new medical studies or injury risk reduction… Two, I have a little bit of a chip on my shoulder about the current way today’s healthcare operates and feel it can be done better. Finally, even though there seems to be plenty in this world that people find a way to complain about – I’m a relentless optimist (except for on 4k rowing test day in March or anything involving running…then I’m just miserable).

So let’s get down to it…

Just WHO Are We, Anyways?

Limitless Physio  is currently operated by Dr. Seth King PT, DPT, CSCS (me) and Crissie King BSW, RYT — and we’re on a mission. Six or seven years ago towards the beginning of our marriage, we realized that our passion for helping people become better versions of themselves lined up shockingly well. We dreamt of being able to facilitate change in our community using our different backgrounds – Crissie as a social worker & yoga teacher, and me as a physical therapist and personal trainer/strength & conditioning coach. This mission is now starting to come to fruition, and we are excited more than ever to serve this community with some truly unique approaches to wellness. We have a ton of awesome things planned for the members of CrossFit Reviver, so keep an eye out.

WHAT Exactly Is Limitless Physio?

We are a small healthcare company that will provide physical therapy (globally known as “physio”) and mobility training right inside of CrossFit Reviver to both CFR members, community members, and other fitness athletes around the area. We will announce office hours ASAP, but will be available to help you with anything from injury prevention (via SFMA & other movement screens) to low back pain to post-surgical rehabilitation (ACL reconstruction, Knee replacement, Shoulder surgery, e.g.). Crissie & I will be releasing lots of content on mobility, yoga, and how to utilize body weight alone to improve your mobility both for WODs and for daily life. More on that coming soon…

Current Physio treatments being offered:

-Graston Technique (IASTM)

-Spinal Mobilization/Manipulation

-Joint Mobilization

-Soft Tissue Work/Massage

-Functional Dry Needling (coming August 2017)

-Corrective/Restorative Exercise Programming

-SFMA Clinical Movement Screens

WHY have a #DocInABox ?

Today’s current clinical, medicalized, white coat climate of healthcare is not really healthcare at all. Physicians, physical therapists, and other healthcare professionals are tasked with managing individuals who are already sick, injured, and broken down. Say the word “prevention” or “wellness”? — the insurance companies just laugh and say “that’s not your job”, regardless of cost savings or what might be best for the patient.

CrossFit Reviver is an environment that is at war against chronic disease such as heart conditions, diabetes, obesity, cancer, and arthritis. In America, just take a look around at what “normal” is:

Enter the #DocInABox Healthcare model – a healthcare professional that trains the way you train, understands the demands of life that you have in front of you, and will help you with your movement troubles in your very own habitat.

Why is that a big deal? Let’s break it down a little bit further:

(1) Does your physio even lift? Your physio does CrossFit. I may not be a regionals athlete (and I may really suck at Snatches, etc, etc, etc), but you’ll see me working hard right next to you Monday – Saturday. How many people on your healthcare team are doing CrossFit? How many times have you heard, “oh you should just stop lifting and doing CrossFit and you will get better”? This garbage is generally spoken by those who don’t understand the CrossFit programming and community – and they certainly don’t understand how fantastic Reviver is. CrossFit in general has the potential to combat the toughest of chronic diseases and injuries,and I have no intention of telling you to stop.

(2) Clinical PT environments usually don’t have barbells. Need I say more? CrossFit people like myself need to train with CrossFit tools – and get away from only using yellow theraband for shoulder rotations…

(3) You now have the opportunity to get the treatment you need QUICKLY. Tweak your shoulder during the 5:30 am WOD? Come see me for a quick recovery session and some manual manipulation/therapy. In the state of Michigan, you can see a Physical Therapist without a Physician Referral. Get in touch with me to find out more.

I am going to be having some “Meet the Physio” hours posted very soon in our new location, and would absolutely love if you’d stop by, say hi, and meet my family. I’m honored to be a part of Reviver, and can’t wait to help you reach your goals.

PLEASE connect with us on any and all of our social media platforms, and check out for blog updates, and more details on how to get scheduled for an evaluation. We can’t wait to meet you!

Instagram: @Limitless.Physio

Twitter: @MisterKingDPT

email: ,

phone: (248)805-1540

Losing 20lbs in 20 weeks

By: Coach Vince

I have been working with a nutrition client for the past 5 months and want to share with you the 3 tips that have worked for this client to lose 20lbs in 20 weeks.

  1. Tracking Macros. My client uses MyFitnessPal to track each of her meals. This means that she weighs or measures everything she eats. Using MFP really helps her better understand portion control and the different quantity of macro nutrients present in each meal. What’s also great about MFP is that is keeps track of your history. This is important because most people eat the same 20 or so foods throughout a week and the history option makes it very easy to copy and paste from previous days. By tracking her macros we can get a much more accurate idea of how many calories she is eating daily and what those calories are made of.
  1. Daily weigh-ins. The scale doesn’t tell the truth all the time. I am not a big fan of people using the scale to determine success or failure.  However, I do think the scale can be used as a tool (not the end all be all).  My clients’ objective is to lose body fat which does not necessarily always result in a decrease in body weight.  But because she has a higher body fat percentage, we know that we do need the scale to go down, at least for right now.  Due to the fact that most people’s body weight fluctuates around 3-6# throughout the day we have set a strict weigh in time in order for us to have better consistency and accuracy on her weight records.  What I like best about the daily weight ins are that we determine if she lost/gained/maintained for the WEEK based on the weekly AVERAGE of her weigh ins.  By doing it this way we can rule out any outliners and have a better understanding of the trend and the direction she is going in.
  1. Willingness to make Adjustments. She is someone who has struggled with weight her whole life and over the past 5 months I keep repeating the phrase, “as long as you’re willing to make adjustments, you’ll always have progress.” She is not perfect (nor am I, unless you ask my mom) and has made mistakes, she has also stalled out a few times on her macros (aka we needed to make an adjustment) and in the past either one of those occurrences would have set her back down the deep dark road of weight gain again. The difference now is as soon as one of those instances happens we make an adjustment and she has continued to make progress.  I think this is the most important tip to apply to any area of your life.  There is no doubt that any endeavor you set out to accomplish will be accompanied with road blocks.  Some people when they get to a road block stop and turn around, while others figure out an alternative route.  If you are at a road block right now in any area of your life, what adjustment could you make to get back on track? 

Hope this helps and can’t wait to see you in the gym this week!!!

DISCLAIMER: We believe each person is a unique individual and because of this, what works for someone else may/may not work for you. Finding your own path will lead to the greatest success.

Pocket WOD App

Whats up Revivers! So, this week I decided to lighten the load of information, and rather fill you in on a little secret of mine. Whether it is stretching after class, coming in during open gym, or even wondering how the hell to track, time, or create a workout on your own. I have the answer, well not me personally, but this FREE (yes I said free) app can help solve all your gym drama. The app is called “Pocket Wod”. It has everything from daily workouts, hero workouts (workouts like Murph), workout tracking, and timers (Interval, AMRAP, For Time, etc.). Below I provided you with the icon to look for when searching in the app store, along with an in depth description. Hope you find it useful!!

 pocket wod









Pocket WOD is the #1 undisputed FREE app for HIIT Functional Fitness fitness.

Featured by Men’s Fitness Magazine as “Top 5 Personal Trainer Apps Worth the Download”

Whether you are in your home gym doing functional movements or weight lifting & exercising in a globo gym, Pocket WOD has you covered. Keeping you on track with workouts and challenges that will prove your fitness.

Pocket WOD is at its core a powerful content engine keeping all the daily fitness information you care about in one place.

Step up and download the best app for HIIT Functional Fitness:

Workout of the Day (WOD), updated daily!
• Premium workout movement videos for WOD’s and exercise movements
• Extensive WOD library of workouts including Hero WOD’s
• Weight % Calculator, Kilo -> Pounds Converter, and Measure Wheel
• Automatic data backups
• Access to see your wods and export your data
• Free tabata timer, stopwatch, AMRAP & EMOM timer for home fitness
• Take any WOD workout and log it in a calendar using our WOD Log
• Hero WOD workouts with tributes to our fallen soldiers
• Movement library with premium video demonstrations
• All of your exercise and workout data is securely stored in the cloud
• RSS Reader to add your own favorite workout feeds or your own boxes feed
• Optimized for fitness on your iPhone or iPad

This app keeps you getting primal on the go with our extensive workout of the day and Lift libraries including demo exercise videos. Track your workout progress with our workout timers, WOD and Movement PR logs.

Pocket WOD provides everything you need to turn your phone into a tool that will enhance your training and fitness lifestyle. Take your workout to the next level and download Pocket WOD now – You have nothing to lose but physical weakness!


-Coach Gannon

Coach “DP”

By: Coach Matt “DP” DelPup


So I can’t come over for dinner?

That’s cool, I get it.  I’m the new coach on the floor.  I have a different way of coaching, a different taste in music, and a handful of overused jokes.

But now begins the start of a journey we are embarking on. I forgot your nickname, I asked you to push harder than you were ready to, I didn’t know that going overhead is a little tougher for you…

Be patient with me.

I need to get to know you, and you me. That’s our journey. Through movement and sweat; we build a relationship. I learn what makes you go, what pisses you off, what sense of humor you have and if you like working out to boy bands, house music or 80’s rock. Country isn’t an option. Sorry

I get to make this a safe place for you to be loose, or to let off some steam, or to make the ugly squat face when lifting more than you ever have. Be patient, we’ll get to where we need to go.

First things first, I’m not here to just go over the whiteboard, tell you everything you’re doing is great, or be your cheer squad during workouts. I’m here to teach, motivate, inspire, and hopefully entertain. Movement is a passion of mine, and coaching movement brings joy to my life. Every single one of you is an athlete, and will be treated that way. We will go over strategy, scale correctly, and push when we are able to push. I believe in every one of yours potential, and will invest as much of my time and energy as I can to help you move and feel better.

My requests for you are few; please show up ready to engage and contribute. Coming in “checked out” or just wanting to sweat is for spin classes. I ask that you come ready to learn, to become more efficient, to build an engine, and to add skills to your quiver.

I can promise you, but will not apologize for the fact that there will be times I bore you with a small lecture on efficiency, or body position, or why crunchy peanut butter is superior to creamy. That I will push you and treat you like an athlete. That I will crack a bad joke. Not sorry. I think I’m hilarious.

I come in here to coach, at the end of my own 11 hour day, because I love it. I love seeing progress. I love teaching movement. I love putting an athlete in a position to succeed and them seizing it. I love building the relationships that are built within these gym walls, because they are different than any you will make outside of them.

So yeah, I can’t come over for dinner or borrow your car yet, but let’s start with me getting control of the tunes and go from there.