How To Get The Most Out Of Your Membership

By: Coach J

  1. Attendance

Your membership ain’t worth a damn if you don’t use it – the members who get the best results and experience, attend the gym 3-5x per week, EVERY week

  1. Communicate with your coach

If you have a problem with a movement, a question, or are feeling pain, the only way your coach will know is if you tell them – don’t be afraid to speak up, its what you pay us for 😉

  1. Attend community events

This is where the real magic happens, come to one event and it will explain itself

  1. Join us on social media: Facebook, Instagram, YouTube

We post a lot of content on our social media platforms – please tune in and share. Be sure to join our Facebook Closed Group – its a members only forum where we can share info, events, questions, etc.

  1. Read Reviver emails and Coaches Corner articles

You have access to weekly blog articles covering topics from nutrition, to exercise, to lifestyle, written by our coaching staff. This allows us to share important educational information without taking up 10-15mins in class to do so.

  1. Give feedback

You are our members, our customers, the people who make this business possible – your feedback is one of the only ways we know if we’re doing a good job and how we can improve your experience – please share it with us!

  1. Personal Training

If you are struggling with a particular movement, need help developing strength in a particular area, or have specific goals you’re after, you can set up Personal Training sessions by the half hour – this is a great way to work on the specific things you’re looking to improve upon.

  1. Fill out Progress Reports

Every three months you should be receiving a Progress Report email (if you’re not, please let us know) – this is your opportunity to reflect on the last three months, determine whats important to you moving forward, and communicate it with us. We read these and respond back, so take advantage.

  1. Attend Physical Assessment Week and track results

Physical Assessment Week is a great time to measure your current abilities and hit the reset button. Remember, this week is used to gauge where you are, not PR everything – what a great time to learn about yourself.

  1. Set up goal setting meetings

When’s the last time you sat down one-on-one with a coach to discuss your goals and develop a plan? If its been longer than six months, I suggest you get on it 🙂

Prepping for a Competition?Consider this…

By: Coach D.P.

Ah, the age old tug of war in training… Dancing between the stress of high effort and the comfort of easing back on the throttle when we start breathing hard is a well-documented experience. Every athlete who has trained performance (whatever their definition of performance is) has had to walk the line of balancing stress and finding comfort in their “red zone.”

When striving for performance, the stress of operating at our limits is critical. It’s here that we can reap the greatest return for our training. The stressors are what drive adaptation, and since I’m willing to bet that no one willingly works as hard as they do in thy gym to stay exactly the same, we can all agree that adaptation is our goal. You want to be better than yesterday, right?

As a coach, I see athletes (especially new ones) struggle with the discomfort that comes with their own top end of performance. Working that hard is uncomfortable, it hurts, and there’s a lot of uncertainty that comes at that level of effort. The most common way that I see people sneak out of this scenario is conversation. It’s fitness version of “changing the subject.” Since the task at hand is causing stress, conversation with another athlete, or a coach is the attempt at breaking the discomfort.

DON’T DO IT.

First and foremost, the value of our training is in the commitment to our best efforts. Multitasking (training while holding a conversation) guarantees an effort that is less than your best. Secondly, the value of being in the moment is beyond an amount of money in the world. The holy grail of performance and clarity, “Flow” as it’s known, can only be achieved when we have commitment to the moment.

Our work in the gym is too hard and requires too high of a skill set to let your mind wander. The focus you need to navigate a workout should rival what it takes to paint the Mona Lisa or help your 4th grader with their math homework (that Chicago math is no joke). There isn’t time or room for conversation, dinner plans, texting, or wondering when Coach J’s next viral video comes out.

Daily Double: I’ve found that there’s a surprisingly strong correlation between athletes that are guilty of this conversation fault and failure to count reps accurately. Coincidence?

Focus on the journey. Stay in the moment. It’s where you belong.

Zenplanner Workout Tracker

Hey ya’ll,

For those of you awesome individuals who check/record your workouts on Zenplanner, you may have noticed this week looks little different on the app. In order to accurately present the workouts full breakdown on the Zenplanner app, we had to be very specific in the description of each movement/skill. Because of this, we had to create a new “skill” every time it showed up in a different workout. This becomes a problem when you try to look back through your “library” of skills and 25 Back Squat options show up, you then have to click through every single one to find the set/reps/specifics you are looking for…. no thank you! So we have figured out a solution :). From now on the full workout breakdown will go on CFR website (www.crossitreviver.com). Zenplanner will only show the movements that need to be recorded. I have attached a video below to walk you through this and show you how it will save you time and be much more organized. The old skills will have to be deleted to clean up how the library looks. With that being said, some of your old data will be lost. But going forward this will be a much more efficient way of recording your results and tracking your progress. If you have any questions please let me know!

Is your goal missing a PLAN or ACCOUNTABILITY?

By: Coach Vince

Most people know what they want when it comes to goals at the gym. The classics of wanting to lose weight, get stronger, be healthier, etc.  If knowing what you want typically comes pretty easy, then why do most people fall short of getting what they want?  The reason we fall short of reaching our goal can be boiled down to one of two things: not having a PLAN and/or no one to hold us ACCOUNTABLE.

Let’s face it, goals worth setting in the gym and especially in life will most likely be a challenge. If they’re not a challenge in the beginning, then certainly at some point you will be faced with adversity on achieving your goal.  Plans that have the most success have a few things in common. They are: 1. Specific, 2. Measurable, 3. Attainable, 4. Realistic, 5. And have a Timeline established. 

Throughout the time you have given yourself to achieve your goal, the Plan will be the road map that keeps you on track and helps you get back on track if you drift.  If there is no Plan, no road map to guide you, you can see how easy it is when things get difficult or you lose your motivation to never reach that goal.  Lucky for you, you have a great Coaching Staff here at Reviver that would thoroughly enjoy helping you come up with your Plan to achieve your goal. Please don’t hesitate to reach out and set up an appointment. But what if making the game Plan isn’t your problem…

….. then most likely you struggle with the “C” word (ok ok, get your mind out of the gutter). The “C” word I’m referring to is Consistency.  NEWSFLASH you don’t have to be perfect, you just need to be good more times than you’re bad. On our own, unless you’re a robot, consistency is hard.  I believe that most people struggle with consistency because they don’t have someone holding them Accountable.  When I say “someone”, I don’t mean just anyone.  If you are trying to lose weight, I don’t recommend your Accountabili-buddy (a made-up word that I love to describe the person who is in charge of holding you accountable) being the person you’re trying to lose weight with.  There is undoubtedly a moment in time where one of you will be weak and want the pumpkin spice latte (p.s. you know who you are) and try your best impression of a sales person on your friend to get one as well.  This way if they get one and you get one, it cancels itself out and it’s like neither one of you got one. Am I speaking to anyone right now, is there anyone that can relate?  Your Accountabili-buddy needs to be a person that has no problem helping you stay on track and preferable is a buddy that doesn’t struggle with the thing you do.  I know what you’re thinking…if they don’t struggle with what I struggle with then they don’t know how hard it is for me?  That might be true but the purpose of the buddy is not to understand the struggle (if they do that’s great) but to help hold you Accountable.  That is why coming up with a Plan is so important.  You (and hopefully a Reviver Coach if needed) came up with the Plan. You said it was attainable and realistic, so the buddy is just merely holding you accountable to the Plan you set forth for yourself.  Lucky for you we have the greatest Community here at Reviver.  If you need an Accountabili-buddy please don’t hesitate to reach out to someone you see you at Reviver and start reaching your goal today!

How Much Is Too Much?

I wanted to take our first opportunity in this month’s newsletter to chat about something that is so incredibly important: the “how much is too much” question. I’m probably asked exactly that a few times daily, and it’s a FANTASTIC question. So here is part 1 of 2 in a series to hopefully shed some light on this question for you:

It’s a matter of tissue CAPACITY…

I’m taking this concept directly from a brilliant Physiotherapist in Australia–Jill Cook–who describes rehab and injury in terms of this “tissue capacity”. Essentially the concept is this:

Your musculoskeletal tissues (muscles, tendons, ligaments, and bones) all have a sort of ceiling for what they can handle. Push past that ceiling, and that’s where the injury zone is. Muscles and ligaments (e.g. think quadriceps or ACL) most commonly suffer injury when that ceiling is smashed into and forcefully/quickly exceeded (e.g. quadriceps strain/tear or ACL tear). Tendons, on the other hand (think biceps tendon, achilles tendon), are more commonly injured gradually and over time as that ceiling is exceeded less aggressively but very repetitively on many occasions (ever heard of “tendinitis/tendinosis” or “tendinopathy”?). But regardless of how injury occurs and to what structure, the main mechanism that causes it is exceeding the CAPACITY that your tissues have to accept, move, or absorb the loads that are placed on them.

That being said, the answer to the “how much is too much question” is always the cliche, “it depends”. How much is too much to squat depends on the capacity of your spine to stay braced and stable, your glutes/quads/hammies to control the down and up phases of the movement. How many is too many pull-ups depends on the capacity of your rotator cuff to maintain a stable connection of the bones in your shoulder, your lats and teres’ muscles to control your bodyweight through the up and down phases of the movement, and the capacity of your forearm and gripping muscles to maintain a solid grip on the bar. I’m sure you’re getting the point…

That’s a lot of words, but here’s the takeaway and the good news: the whole point of training (and physical therapy for that matter) is to develop and improve your body tissues’ capacity for more or different kinds of load. And we know that training our musculoskeletal system does a great job at this. By stressing your body just underneath that capacity ceiling, and by challenging that tissue capacity ceiling, we can very effectively RAISE it.

This is why tracking your numbers (your PR, your 1RM, your mile run time, your 20 mile bike pace, your AMRAP of push-ups or pull-ups) is so crucial. To develop a more resilient, higher-capacity body…you have to develop a better self-awareness.
Simply put: if you don’t know your ceiling, if you don’t know that 255# is 35# more than what you’ve been able to handle in the past for a front squat or deadlift, if you’re just guessing – then consider this a wake up call. It’s time to get in the game and start tracking your metrics.

Because if we want to have strong, resilient, versatile bodies–bodies that can still do pull-ups at 70 years old, that can pick up and throw our kids in the air without pain, that can run a sub-7 mile for years, that can compete with the best of other CrossFit athletes–then we have to start with self-awareness and knowing where our current capacities are at…so we can make them better every day!

In the next part of the series, I’m going to cover a couple more pieces of information that will be helpful to understand “how much is too much”. Cheers, and have a great month ReviverTribe!

 

-Doc Seth

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:

Education:

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

Certifications:

  • 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

Accomplishments:

  • 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 http://www.michiganmasters.com/wp/wp-content/uploads/2016/03/WaveEater_3-2016.pdf
  • ITU World Age Group Champioships

Services:

  • 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

Chew.Your.Food

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.