Friday, November 28, 2014

Do More With Less

When I started this business back in 2009, the workouts I ran clients through were chock full of variety. I was driven to make sure my clients never had the same workout twice. My hope was that I could help avoid any staleness or boredom in the routines and keep clients excited to come back. It wasn’t a totally misguided approach. Clients did get stronger and they were exposed to a plethora of exercises.

The problem (among many) was there was little rhyme or reason to why it was done. Not to mention, it was near impossible to track the progress of any given exercise because it could take so long for an exercise to be duplicated. Truth be told, not every client needs to see the strength increases in the gym. Many people just need to get moving and they need to know they’re doing so in a way that leaves them at low risk for injury and feeling like they’ve accomplished something.

As the years went by, I became less satisfied with this approach and knew I had to streamline more of what happened here. I have always liked variety in a workout but there had to be a method to the madness. After running myself through a variety of different programs and testing different protocols on clients, I started putting together a system that made more sense. “Rev6” became part of the solution.

To be frank, it was inspired by two different needs: I needed a workout I could do in a minimal amount of time in between clients. In addition, my clients needed workouts that ran at a faster pace so they could get back to juggling work, family and everything else they had on their plates.

Walk into any gym these days and it can be a very social affair. Nothing wrong with socializing. It can actually be very motivating to the workout. Not to mention, it potentially can make time go by faster. Conversely, there are a lot of gym-goers who spend way too much time talking and not enough time working. Now, I don’t know about you but when I’m training, I don’t have time for that. There are too many other things to get accomplished and I need a workout that gives me the most bang for my buck.

In addition, taking too much time to talk and procrastinate between sets and exercises can be detrimental to your goals. It amazes me how many people are bound and determined to squeeze an hour or an hour and a half out of their workouts just to feel they’ve accomplished something.

To the credit of group exercise, there are some modes of fitness that do need to take a bit more time. Because more people have to be tended to, it can be a time-consuming affair. And if you’re inclined to do things like powerlifting, you definitely have to take time between sets so your body can recover appropriately from the stress.

However, for the average person who is involved with exercise most of what you need to accomplish can be done within the span of about 30 minutes. This goes for strength/resistance training and cardiovascular workouts.

But don’t take my word for it. If you’re used to spending an hour at the gym, try this approach for a change. Approach your workout the same way you normally would. This time, take no more than a 1 minute break in between sets of the same exercise and a 30 second break between different exercises. A sample workout might then look something like this:

Lunges for 12 reps each side
30 second break and then
Lat pulldowns for 10 reps
30 second break and then
Push-Ups for 12 reps
30 second break and then
Bicep curls for 10 reps
30 second break and then
Lat raises for 12 reps
30 second break and then
Crunches for 30 reps
Break for 1-2 minutes then repeat the circuit.

Chances are (if you picked appropriate weights for each exercise) you’re feeling something far more intense than what your hour-long procrastinated workout was giving you.

It was ideas like this that helped turn Rev6 into the program it is today. Shorter, more effective workouts and enough variety fused into the program to keep from going stale. In addition, you get to spend enough time on each exercise in a given cycle to actually see progress occur.

As we’re inching closer and closer to our launch date, I wanted to tease a bit more information about what you would find in store when the program is ready for mass consumption.

In conclusion for this newsletter, I hope all of you had a great Thanksgiving. Christmas is approaching and with it comes the increase of holiday social events, family gatherings and a great deal of food that can easily derail your fitness efforts. Keep your eye on the goal, whatever that may be for each of you and brace for the remainder of 2014.

We’re here to help along the way!

Monday, November 17, 2014


I remember sometime before Thanksgiving last year, I sent out a newsletter about gratitude. This year, I really felt the need to do the same. From a business standpoint, 2013 was a great year for RevFit. I had all hopes that 2014 would be just as good and it surpassed my expectations by a huge margin. So, with a fresh perspective as we round this year out and approach 2015, I have all confidence it will continue to be another great leap forward for us here.

So, it stands to mention, this business doesn’t survive and thrive on my efforts alone. I wanted to mention some people who have stood by my side personally and professionally to help me along the way.

Tori Tedesco: I’ve known Tori for nearly as long as I’ve had my business. It’s only been over the last couple of years that we have connected on a professional level and she has been invaluable to me. She handles nearly all of my current graphic work and all of my social media work. I write the newsletters and she formats them to look the way you see them now. She also keeps our presence on Pinterest, Twitter, and Facebook. As nice as it would be to hog her all to myself, Tori is available to work with other businesses as well. I might also mention, she is a great photographer and is even amazingly talented with crochet work. At risk of stealing all her thunder, you can find more out about Tori at

Joe Baker/Thomas Wittine: Joe and I have been friends for nearly 15 years. Way back then, he would design t-shirts for the band I was in. When I started this business, Joe was the person I reached out to in efforts to help me build my website ( Since then, he has partnered with Thomas Wittine and the two of them keep my web presence alive and well. Not to mention, they have both been working hard on the Rev6 program that I have continued to tease you with. I promise it will be launched soon! Joe’s portfolio can be found

Kristie Warner: Kristie was originally referred to me from another client/friend several years ago. She is the co-owner of Gavin Scott Salon & Spa (next to me here at the plaza). Not only was she the one who told me about the location we’re in currently when it became available, she has been one of the biggest advocates of our business. She runs an amazing operation at the salon and has been an incredible mentor to me. You can see more about her business at

Dr. Robert Ault: First, he was my doctor, then he became a client and since he has become a great friend. As a personal trainer, it helps to have people to turn to who have a vastly superior understanding of the human body, how and why it works. Dr. Robert is not only a chiropractor but a doctor of sports medicine as well. So his scope of expertise goes well beyond necks and spines. What has made my relationship with him so important is that we are able to share information with each other that not only can help his patients or my clients but we’ve worked hand-in-hand to minimize their injuries and keep them healthy. He has been a huge asset to me and my business. You can find out more about he and his wife (they’re both chiropractors)

Megan Winiarski/Julie Boehringer: My partners in crime here at RevFit, Megan and Julie are fantastic trainers and they complement my training style perfectly. Both ladies have been with me since 2013 and I know there is no possible way that the business could have reached the levels it has without them. I firmly believe the best way to take care of your customers is to take care of your employees and I hope Megan and Julie both know how much they mean to me! Oh, and shameless plug: they’re available to train you too!!

Our amazing, fantastic, and particularly attractive clients!!: You guys and gals absolutely hang the moon. You continue to inspire yourselves, one another, and us!! Thank you for pushing me to keep RevFit evolving and climbing to greater heights. I hope you are tremendously proud of what you accomplish every day you’re here. Every day I wake up knowing I get to work with and for the most incredible personalities I’ve ever met. Sometimes, I just have to sit and take in all the little miracles that happen here day in and day out and be thankful that Megan, Julie and I get to be a small part of your lives. Thank you for that privilege!

My family: My mother, my wife, my son. The three of you make me the man I continue striving to be: more understanding, more loving, more ambitious, and more committed to giving back to you the fruits of my labor. I thank God every day that I have the people I do in my corner. I love all three of you and I could have written a newsletter alone just about that. Thank you for giving me the opportunity to throw myself into this business so I can give everything I can to the people who ask it of me.

Whew! Hope you kept some kleenex around for that one! Thank you to all of you: those mentioned in this newsletter, all of you readers and anyone who has ever been a contribution or inspiration for the progress of RevFit.

“Everywhere I go, I walk with all the strength you gave to me.
And everything I do, I do with all the love you show me”
-Vinnie Caruana

Random Thoughts

Sometimes things come up in conversation with clients that merit a response but don’t always lead to enough feedback for a whole newsletter in and of itself. So I wanted to throw my thoughts out on some things that may help our readers.

Stuck at current weight?

If you’re certain that your food is in order and you’ve ramped up the intensity of your workouts but the scale still isn’t moving, there may be something else to consider. Many people forget there could be a biochemical issue that isn’t always apparent on the outside. That’s generally a good time to get a comprehensive blood panel through your doctor. Make sure all things are covered: cholesterol, hormones, thyroid function, etc. Ultimately, you have to be painfully honest with yourself and make sure your diet and exercise are consistent and accurate i.e. did you actually burn 500 calories in that workout or not? If those things are right on, the blood work and hormone check could unveil some mysteries that can get weight loss back on track. Keep in mind, many medications can either prevent weight loss or promote weight gain and only your doctor can determine that.

It starts with water

Tired? Sluggish? Lethargic? Not losing weight? Not sleeping well? Stressed out? Overeating? Need a boost? As unglamorous as it sounds and as terrible of a marketing campaign as it would lead, a lot of those problems can be fixed by increasing water intake and decreasing any drinks with calories, and diuretics (tea and coffee). A good tip is to take down at least 16oz of room temperature water as soon as you wake up. Then shoot for another 16oz with every meal or snack. It may take a couple of weeks for your body to adjust to the increase of hydration but you stand to lose a fair amount of weight from this shift as well.

Waiting for the best answer?

If you haven’t pulled the trigger on a workout program or haven’t decided which diet plan to follow because you’re waiting for the ultimate and definitive answer on either, you’re setting yourself up for a huge disappointment. There won’t be one. We are so vastly different as individuals: culturally, socially, emotionally, hormonally, etc. that there will never be a blanket solution for all of us. Make a decision based on what fits into your lifestyle best from a timing and convenience standpoint and ride the course out. It may take trial and error (sometimes a lot of both) but you will find what works for you if your goals prove to be important enough.

Final thought 

I mentioned cultural differences in the last paragraph and it reminded me of something. I tied the knot on Oct. 11 and my wife (Marissa) and I were given the opportunity to see Paris for our honeymoon. It was an unforgettable experience. Despite eating a great amount of cheese and bread on our trip, we walked A LOT. To the tune of 5-7 miles a day. Overall, we each consumed a bit less than we would on a typical day in the States. It’s not a huge surprise that we both lost weight on that trip. It was very unintentional. So, it gives something to ponder: maybe it’s not the type of food you eat, but the amount. And maybe we I know that’s a shocker and I might win the Nobel Prize for that epiphany. All kidding aside, there are some indisputable facts with health and wellness, we just have to make the right efforts and with the right goals in mind. Lest I forget, I’ll leave you with a snapshot of Marissa and I from the special day. Thanks as always for your continued support of RevFit!


Can You Embrace The Plateau?

I remain, and may always be, a painfully impatient person. I remember years ago my mother saying the words “Patience is a virtue” in efforts of hoping I would learn and act on that lesson. Maybe it was from being an only child that when I wanted something, I wanted it right then and if it wasn’t given to me, I would make every attempt to provide it to myself.

I’ll be turning 39 next month and I can’t honestly say I’ve changed a great deal from those formative years. I am still an only child. I am still very impatient and, yes, if I want something it’s very difficult for me to break that train of thought until I get it.

Funny that I work in an industry, embracing a career that not only runs counter to my impatience but thrives and succeeds in spite of it. Virtually nothing worth having, achieving or accomplishing occurs in fitness (or nutrition) quickly. Competitive powerlifters who regularly lift astonishing amounts of weight even have to deal with this. Sure, they may have a genetic predisposition towards being naturally strong. In many cases, what they’re able to lift as beginners can trump what most of us could accomplish in a lifetime. Yet, even these elite level athletes are fully aware that what they need to achieve to compete takes time. Sometimes, the victory comes from a very small (1-2lbs) increment.

So, this not only affects those who train for strength but those who are tackling weight loss (or weight gain) goals. One of the single most frustrating things in fitness, barring injury, is a plateau. The constant training in efforts to lose weight, the constant adherence to a diet plan without falling prey to a dessert menu, only to find out that you haven’t seen results at the frequency that you like.

It stands to reason this is not only natural but necessary. As your body is constantly being pushed and pulled in directions it has yet to balance out. I’ve seen clients lose fantastic amounts of weight with hardly any resistance. Others, who micromanage every movement of exercise and every measured morsel of food only to see a shift of ounces on the scale (not to mention when the weight goes up!!)

I say this conservatively when I ask you to embrace your plateau. Focus on what you’re doing and continue to do it well. Maintain proper form, eat healthy because you SHOULD not because you MUST. It’s generally not a life or death choice! Allow your body to respond at it’s pace not where you mentally perceive yourself to be.

At this point, you might be saying “Sure Jason, the longer it takes for me to see my goals, the MORE money you make!” While I can’t argue with the statement, what I’m saying holds true whether you train with me or not. You’ll face these same obstacles with that diet book you were perusing at the bookstore last week or the new bootcamp that started down the street that everyone is raving about. Even if you decide to educate yourself on exercise and food and tackle the journey on your own, your body still has to determine it’s rate of loss.

When the numbers are not aligning in your favor, one of the worst things you can do is go off track. Sometimes you need to be honest with yourself about what those food portions ACTUALLY are instead of what you were eyeballing. And you may have to remind yourself that just because you were out of breath for a few minutes during your workout or you started to sweat, that maybe you only burned 200 calories and not 500. These things matter and as always it’s the consistency of the approach which will determine the outcome!

The Rev6 program I have continued to drop hints on was developed to assist in breaking through some of these plateaus. We are expecting a November 2014 launch date for the program and I am extremely excited to finally unveil it. I will be announcing more as we get closer to the start date.

And lest I forget, by time you are reading this newsletter, I will be one day away from getting married. So, there is a lot going on both personally and professionally right now! As she and I will celebrate this weekend, it is my parting hope that you will spend time with your loved ones as well and cherish your time together!

Tuesday, November 4, 2014

What Does 90 Days Give You?

When you're shooting for a goal or you're looking to make a change in your life, sometimes it's easier (and preferable) to see things in the short-term. No matter how the timeline sounds more appealing: 90 days, 12 weeks, or 3 months; it's all the same thing.

When you consider weight-loss and fitness regimens, many of them will ask that you commit yourself to their program for this amount of time. And why is that? Because in 90 days you can develop new habits, eliminate or drastically reduce old, unhealthy or counter-productive habits and see NOTICEABLE results.

As I tend to focus on, let's consider this from the weight-loss view. Every major (and safe) weight-loss initiative tells you to expect 1-2lbs of weight loss per week.

Does this mean you won't see more than that?
Absolutely not.

It's not uncommon for people to have the occasional spike where they lose 4-5lbs in a week. By the same token, it's also not uncommon to go a week with no change in weight, only to make up the difference a week later. So, if you were a person looking to lose weight over 90 days, the REALISTIC perspective is to consider you might lose as little as 12lbs in 12 weeks or as much as 24lbs in 12 weeks.

I would encourage you to not focus on those numbers but to at least be cognizant of them. Around this time of year, people start to think about their vacations and family holidays. If a potential client were to call me today and say "I need to lose 20lbs by Thanksgiving, is that possible?" My response would be "Yes, it's possible but it might not be realistic". This hypothetical client is looking to lose 20lbs in about 8 weeks. Can it be done? Absolutely, but at what cost?

You see, many things are possible when the desire burns enough. The crucial thing to ask is how many new habits will you dedicate yourself to once you hit your magic weight? Or is the goal itself the only thing of importance, thereby allowing yourself to gain the weight back after you hit your magic number.

This is why the proper attitude in health and wellness continues to be: lifestyle change.

But as we consider weight-loss potentials over a 90-day period, we also have to keep in mind this is based on consistency. All too often, an individual aims for a goal and bad patterns still rear their ugly head back into the equation. If you want to truly accomplish what your body has the potential to, you have to COMMIT to the program for 90 days.

That means, adhere to the exercise plan, adhere to the food plan, AND expect things to be involved in your life which can (and will) attempt to derail you.

Keeping things in line with this timeline, it was one other reason why our soon-to-be released Rev6 program was set up on a 90-day timeline. Make sure you stay tuned for more details on this!

And no matter where your fitness program leads you, remember that by and large 90 days is the minimum amount of time to see major results if you stick with the plan.

We can help!

A Tale Of Two "Losers"

A couple of years ago, I would routinely document the journey of a client's weight loss here at RevFit. It was a way to remind readers of the realities (sometimes positive, sometimes not) of trying to lose weight. I always enjoyed reminiscing over how vastly different each person could be. Even now, as the pounds keep coming off and the word continues to spread about what we're doing here, I think it's amazing how very unique each person can be.

So as a way of ushering back in the real-life stories of clients here, I thought I would take a slightly different approach to a couple of guys who recently saw weight loss success here. Rather than tell the full story simply from my point of view, I set this up as an interview. Each client had the opportunity to answer the same questions and neither has seen the responses of the other (although they are aware each was put to the task!)

Before we get into the responses, allow me to give a short back story for each. Mark (a RevFit client for over 3 years), decided a few months ago to crack down on his goals. As he began to lose weight, he caught the attention of Jason (a RevFit client since January 2014) who got encouraged by Mark's initiative and engaged in some competitive weight-loss together. As a reference point, Mark's answers were given before his son's wedding (which was Sept. 6) and Jason's family has been in the midst of both selling their current home and buying a new one. In addition, Jason will reference my upcoming wedding as well!

What you'll read below are some insights from each (Mark first, Jason second) about how this all came to pass:

First, can you give our readers a little background on yourself (age, pertinent health history, what led you to RevFit initially) 

MARK: I am 64 years old, with a history of stroke and hypertension, and I was introduced to RevFit by my wife, Debbie. She was preparing for a long stay in LA and she dedicated herself accordingly.

JASON: Let’s see...I’m 39 years old. Prior to starting at Revolution Fitness, I was overweight, had High Blood Pressure, and borderline High Cholesterol. I was fairly healthy outside of that, meaning I rarely got sick. Up until two years ago, my lifestyle was always on the go, working 60+ hour weeks and traveling more than I would have chosen. With the travel came lots of restaurants and eating on the road, usually paired with a fair amount of drinking. When I was actually home, I spent my remaining time trying to be with my family. But I got to the point where I couldn't rationalize that lifestyle anymore. I was missing the things that mattered, and I wasn’t interested in doing that any longer. I left that job, and worked better balance into my life. I slowed down a little, rebuilt a relationship with my family, started working out, and started eating better. My stress level is at a long time low. And my life is both different and better now.

Recently, you decided to get more aggressive with your weight loss. What instigated that decision? 

MARK: There was a combination of things going on personally, sort of a perfect storm of issues, and I allowed it to be an excuse to resume bad eating habits and less than attentive exercise goals. Primarily, however, is my son’s wedding next month. I thought it important to improve my overall health for that event. Also important in this recent change is the recognition that I want to be well for as long as possible. There are no retirement plans on the horizon so being fit and active will clearly be a big part of my continued career.

JASON: I have a fairly competitive spirit. So I set a goal for myself to see if I could hit my target weight by Jason’s wedding. And jokingly, I have to beat Mark. But that is just a fun side incentive. The primary reason is that there is a concrete date, and concrete weight I want to hit. It isn’t just an ongoing effort with no end in sight.

What do you think has helped you this time around in keeping you committed to your goals? 

MARK: I was tired of nagging injuries and discomfort. Old sports related injuries teaming up with newly diagnosed injuries made for uncomfortable days and nights. Most importantly, I wanted to do this for my son and my wife so they can benefit from my improved health. But I cannot ignore the, let’s say “encouragement”, from Jason and other visitors to RevFit.

JASON: To be fair, I haven’t been great for the last week or so because of all the work and house stuff. Just haven't been home to eat, or couldn’t mess up the house for showings. With that being said, things are slowing down a little, and now I’m back at it. I’d probably let it slide longer, but I’m going down swinging to hit my goal by the wedding. Of course if I can beat Mark in the process, well that’s just all the better!

A lot of people may believe it's too late for them to start a weight-loss regimen or a strength-training program because of their age or medical history. What advice would you give someone who might have doubts or be on the fence about a lifestyle change? 

MARK: Back in the day there was an adage that summed things up: “if it feels good, do it!” Nike corrupted that with “just do it!” but the idea remains the same. There are no pills or overnight solutions to years of improper food intake combined with lack of activity. By expending more calories than one takes in, being mindful of the form of the calorie intake and learning not to be too disappointed too soon are some of the things I’ve learned to keep in mind. How will you know if you don’t try?
JASON: My life has truly changed over the past few years. I’ve started putting family before career and experiences over things. I’ve started taking care of myself, and the combination of it all has put me in a place where I feel really good. As A result, I'm truly enjoying the time I spend with my family. How can you argue with that?

It bears stating that Jason lost 27lbs in approximately 4 months. Mark lost 22lbs in 2 months. Whoever said it's never too late was right!

We're here to help!

The Answer's In Your Gut

I wanted to veer slightly from the path of motivational newsletters this go-round and take a more educational and informative route. Part of what inspired this particular newsletter is a conversation I was just having with a former client of mine. She keeps teasing me about coming back to train here but we’ll see (wink wink nudge nudge).

She was recently turned onto probiotics by a friend and was remarking how much better she was feeling by taking them. So, I thought I would keep this newsletter a bit shorter and give some insight into why she might be right.

It’s probably of little surprise to anyone that we have millions (billions, zillions) of bacteria floating in our body. When we get sick, many people go to the doctor to be prescribed an antibiotic with the aim of killing off the harmful bacteria that’s making us ill. However, antibiotics also kill the beneficial bacteria in our bodies too. Before you get concerned, you don’t lose all the beneficial bacteria but the good ones definitely take a hit!

When you consider the beneficial bacteria in your digestive system, these are our friends assisting with digestion and food absorption, body composition and metabolism. Sounds like something to have an abundance of, right?


Which is why my former client may be feeling better.

Now, you can find probiotics in fermented foods (kefir, sauerkraut, yogurt, kombucha, cheese, etc.) and you can find it in supplements. I personally like to get them from both foods and supplements. Rather than sway you to a certain brand, I’ll suggest you find something with a high strand count (at least 3 billion) and something that has to stay refrigerated (so you can have more live and active cultures).

However, probiotics in and of themselves aren’t the only solution. In addition, you’ll want to make sure you’re keeping your fiber and water intake high. These three will continue to move food through you as it was intended to do, maximize nutrient absorption, and yes, you’ll probably even drop some pounds as well. As always, consistency is key!

Lastly, remember that highly processed meats, excess stress, alcohol, certain medications (check side effects), and processed foods and preservatives can negatively impact your digestive system. If you can’t eliminate, do what you can to minimize those effects. No sense taking steps towards cleaning up a diet without ACTUALLY cleaning it up!

We can help you sort through the dietary madness!