Monday, April 2, 2018

RIF Patient Spotlight: Kai Siedenburg

About Kai:
Kai Siedenburg is a nature connection guide and writer who is passionate about helping people to cultivate more mindful, intimate, and healing relationships with the natural world. She is also the author of a new book, Poems of Earth and Spirit: 70 Poems and 40 Practices to Deepen Your Connection With Nature.

Kai's Experience with RIF:
Working with RIF has been life-changing for me.  It has allowed me to keep doing what I love and made my life happier and healthier.  Before I started regular physical therapy with RIF, I had knee problems that kept me from biking and back problems that sometimes kept me from doing pretty much anything, including sitting, driving, bending forward, or any kind of significant exercise.  I still vividly remember one night I spent lying face-down on my living room carpet because I couldn’t move without intense pain—and many other times I couldn’t do what I wanted to because my back was in spasm.

I had seen multiple orthopedists and PTs before I found RIF, but none of them helped me much.  Working with RIF has taught me to understand and address complex patterns of dysfunction and compensation in my body and keep various parts communicating and cooperating with each other.  It has helped me to stay active and keep doing the things I love, including hiking, biking, dancing, and swimming. It has even helped me tolerate high-risk activities like sitting for extended periods of time!

I consider my monthly PT visits with RIF an essential part of my wellness program.  I would highly recommend RIF to anyone seeking PT support, including people who have seen other practitioners without much result.

Poetry Pause with Kai:
The Gift of Rain
For the first time
in a long time
it rained today—

each tiny droplet
a gift
to a thirsty plant
or animal.

Seeds say “yes!”
Plants say “yes!”
Parched mosses
say “yes, yes, yes!”

From the tiniest
soil microbe
to the tallest redwood,
we rejoice.


Every moment
is a gift—

strangely wrapped,

not what we asked for,

yet still a gift.

Monday, March 19, 2018

The Revolutions in Fitness Recovery Space: Recharge, Relax, Recover

“You Recharge your car why not your body”

Revolutions in Fitness Staff Member Meghan Taff, MPT, CSCS on 
the RIF Recovery Space:

"What is a Recovery Space? Simply put, a recovery space allows you the opportunity
to be proactive regarding your health and recovery by
recharging your body.

There are numerous modalities/tools available to the athlete to assist in healing their bodies
after the trauma of a workout or race. At Revolutions in Fitness we offer:
- Normatec Compression
- Human Touch ankle/calf massager
- Hyperice vibrating foam roller
- Trigger Point balls
- Ice packs
- Compex Electrical Stimulation
- Myofascial Decompression (Cupping)

Whether you are training for your first race or are a seasoned pro or rehabilitating
yourself from an injury recovery is imperative to the longevity of your active lifestyle.
Recent research links supporting these pieces of equipment are listed below.
Personally, as an endurance athlete, I can attest to the benefits of using recovery
tools. I’ve relied heavily on Normatec and Cupping over the past year with great
Revolutions in Fitness offers a number of package options For those
interested in scheduling time to use our Recovery Space. These Packages include:

Platinum Package ($395): 10 Sessions +
- 1 hour visit with a PT or Personal Trainer
- Can include:
- Performance/Injury Screen: FMS/SFMA
- Instruction in the use of Recovery Space Equipment

Gold Package ($250): 10 Sessions
- 30 min with a PT (see Silver Package)
- 15 min with a Personal Trainer for further instruction in exercises & equipment

Silver Package ($150): 5 Sessions
- 30 min with a PT for:
- Instruction on the Compex Electrical Stimulation unit if desired
- Further instruction in exercise or use of any of the other equipment
- Injury Screen

Bronze Package ($35): 1 Session
- This recovery package includes one recover session. A front office associate will
set you up on a 30 min Normatec compression session and give you a tour of the
Recovery Space.

If interested in scheduling time in the RIF Recovery Space Contact:
Phone: (650) 260 4743 or Email: 

Normatec Recovery Research:

Compex Electrical Stimulation:

Myofascial Decompression (Cupping):

Vibrating Foam Roller:

Friday, February 23, 2018

The Revolutions in Fitness Tri Workshop 2.0!

The Revolutions in Fitness Triathlon Clinic
The Tri Workshop Saga Continues! Revolutions in Fitness has partnered with Sports Basement (Sunnyvale) to bring you a comprehensive Triathlon Workshop to better prepare you for the upcoming race season.
Join Curtis Cramblett, LPT, CFMT, CSCS, Retul Certified Bike Fitter and Revolutions in Fitness Staff Member Meghan Taff, MPT, CSCS, IM Triathlete as they walk you through this comprehensive course on performance optimization in all three sports!

Join Us To WIN!!!
Participants will be put into a drawing to WIN a Triathlon Performance Optimization Program (POP) with RIF! 
             Normally a $495 Value!

When & Where:
               Saturday, March 03

               Time: 2:30 - 5 PM
For More Information on this event visit our 
Facebook Event Here...

Shop Till You Drop!!!
All Participants will be awarded a 
for purchases made at Sports Basement following the Tri Workshop!

Tri Workshop Content:
  • Swim Mechanics and Common Injuries: 
    • Shoulder Biomechanics/Anatomy 
    • Efficiency/Muscle Recruitment
    • Exercise Workshop
  • Cycling Mechanics and Common Injuries:
    •  Basic Anatomy/Biomechanics
    • Efficient Bike Fit & Body Biomechanics
    • Exercise Workshop
  • Running Mechanics and Common Injuries:
    • Running Biomechanics & Interventions
    • Demonstration of Gebiomized Pressure Mapping
    • Exercise Workshop
  • Introduction to Revolutions in Fitness & Our Services
For more information contact Revolutions in Fitness 
     Phone: (650) 260 4743        Email:

Wednesday, February 7, 2018

Power to the Pedals: Using Foot Pressure Mapping to Optimize Cycling Fit & Performance

Cycling is ultimately about how much power we can get to the pedals. Everything we do from training to improve power to buying stiffer shoes and bikes to optimize power transfer is designed to get more power into the bike and push us forward that much faster.  But what if the key link in this system -- the shoe/pedal interface -- was actually the weak link? More often than not the shoe/pedal system is an overlooked variable that offers a fairly easy means of making sure more power makes it out of our legs and into the drivetrain.    

For example, Mike came in for a basic hour-long fit session. His main concern was that he was experiencing high saddle pressure.  So the session focused on dialing in his position and choosing the right saddle using saddle pressure mapping. He is riding in comfort now and is pain free, a great result.  

We had Mike come back in for a follow up session and explore more options for perfecting how he is getting power into the pedals.  Turns out Mike never really had his cleats setup before, he is using a non-cycling orthotic inside his shoes, and 3mm of cleat spacers had been installed on his right shoe because of what he had been told was a leg length discrepancy.  All of these issues alone could contribute to some shoe/pedal problems, and all of them together are almost certainly going to raise concerns.  

After getting Mike setup with shoe pressure mapping, we captured a baseline measurement.  

                                            Mike's Baseline Measurement

Immediately a few issues appeared -- a relatively small area of the shoe is absorbing pressure; on the left, almost all pressure is on the big toe and the ball of the foot; pressure is relatively low; pressure is quite unstable; and, critically, the left/right distribution (the red wave is left pressure) shows relatively little pressure is making it onto the left shoe.  The result is all of this is that although is saddle pressure was massively improved the multitude of issues with his shoe and pedal setup left the critical point of power transfer with room for improvement.  

Mike has medium height arches but they collapse significantly under load.  To correct this, the first intervention we made was to replace his insoles with cycling specific insoles.  This included better arch support, and also allowed his heel to fit more snugly into the back of the shoe. The results of the next pressure run are significant: Pressure is distributed over the transverse arch of the foot; peak pressure went up meaning force to the pedal went up; stability improved with more pressure concentrated on the forefoot; and pressure on the big toe went down.

                                               Mike's Insole Pressure

At this point, however, things are still not perfect -- pressure is still too high on the ball of the foot for the right side.  We noticed a forefoot varus on the both feet, and guessed that without support, the ball of the foot was collapsing inwards creating the pressure visible in this picture. Mike has a varus on both sides but his big toe on the left foot is pointing down quite a bit and pressure on the left appears to be good without that extra support.  

Post-varus correction, the right foot is much more balanced, with the pressure peak on the ball of the foot disappearing.  At this point, we are close but his cleats still had not been setup. The ball of the foot was actually set so that it was in line with the pedal spindle, resulting in pressure that was too far forward on the shoe.  And it turns out that Mike’s cleats were actually as far forward as they could go. We moved his cleats back 1cm and ran foot pressure one last time.

                                            Mike's Final Measurement

Pressure is balanced across the center of the forefoot and, most significantly, left and right pressure have similar force curves.  More balanced, more stable, more powerful. 

Using foot pressure in the context of this fit provided the critical last bit of data to help ensure that the changes we made were translated into more force on the pedals.  As we can see with Mike, adding a foot pressure component to a bike fit is critical for ensuring optimal performance.  

Tuesday, January 30, 2018

Win your very own POP assessment valued at $495!!

This February 17th, instructors Meghan Taff (MPT, CSCS, 2-time Ironman) and Curtis Cramblett (LPT, CFMT, Certified Bike Fitter) will be holding a Triathlon Workshop on how to improve performance and prevent injury through achieving efficient biomechanics, mobility and stability in all 3 sports. With additional time included for “ask the pro’s” including former World-Class triathletes Becky G Lavelle and Pro Triathlete Jess Smith.

To celebrate we are giving you a chance to win your very own Performance Optimization Program for triathletes - Valued at:
- Tri POP  (all 3 sports) $495
- Single sport - 2 hours $349

Check out our recent blog to learn more about what to expect from your POP assessment and treatment.

How does it work?
- Register for the Triathlon Workshop before February 12th
- Click ‘Share’ on this post
Then send an email to confirming one has been done and you will be entered in the draw to win your very own POP assessment, winner announced February 13th.

Contact: Revolutions In Fitness at (650) 260-4743 or to register

Monday, January 29, 2018

Performance Optimization Programs (POP)

At Revolutions in Fitness, we’ve combined the most important aspects of 
what we do as physical therapists (injury prevention), with what we all want
as athletes (improved performance). POP, or Performance Optimization Program(s), 
is a way for athletes to take ownership of their health, but also improve upon their
overall performance all at the same time.

                       Gebiomized Pressure Mapping (Saddle)                                Gebiomized Pressure Mapping (Running)

POP includes a Sport specific movement assessment, as well as treatment based
on these findings. The athlete will then learn home exercises and treatments that they 
can do to make changes in their body to promote overall performance gains in their

                                      Meghan Taff, MPT, CSCS                                        Bike Fit Services to improve performance

POP's can be scheduled for either 2 or 3 hours. A 2 hour session for a single 
sport assessment and 3 hour sessions for our multi-sport / Tri athletes. The goal of a 
POP is to identify the primary limiters to reaching your sport specific goals. 
Frequently our clients goals have been around swimming, biking, and running,  
however we have also performed POP's for soccer, basketball, 
and a host of other sports! Some Items included in a POP are:

  • A Movement Assessment
  • A scored FMS/SFMA
  • A list of specific limiters hindering your performance or likely to cause future injury
  • Hands on / Manual Therapy Treatment
  • Video homework on how to approach your sport specific limiters
  • & Much More
 For pricing and/or scheduling information please contact Revolutions in Fitness:  
(650) 260 4743 OR email:

Saturday, December 30, 2017

Justin Bosely, MD, Cyclist, Sports Med Fellow Stops by RIF!

Justin Bosely, MD, Cyclist, Sports Med Fellow Visits Revolutions in Fitness

(from Left) Justin, Katie, Curtis, Mark, & Jamie

        Justin Bosley is an emergency medicine physician who completed a sports medicine fellowship at the University of Utah. He is now working in the California Bay Area with Kaiser Permanente.
        Justin was formerly an elite rower--winning a collegiate national championship, Pan-American Games gold medal--and training with the US National Team for several years. Cycling increasingly became an interest through the years of training, and after retiring from rowing to begin his medical studies, he started racing road and criterium races. He now strives to incorporate his medical background and sport-specific knowledge to provide exceptional care to his patients and other athletes with whom he works.

       In Late October Justin came in to Revolutions in Fitness to get a first hand look our bike fit and physical therapy services as well as participate in some co-treat opportunities.

       During his bike fit Justin was able to witness how the Retul Fit and Gebiomized Pressure Mapping Systems can dial a person into their bike to get the most power out of their bike while at the same time staying comfortable for those long rides.

      Being a competitive cyclist himself, Justin understands the importance of Physical Therapy for improving athletic performance, tending to aches and pains, and preventing injury. The time that Justin spent with us at Revolutions in Fitness gave him some insight into how the marriage between bike fit and physical therapy can better prepare you for that next big race, long weekend ride, and provide a guide in which to understand what your body is telling you when you are active.

    All of us at Revolutions in Fitness want to thank Justin for the time he spent with us and hope that he comes back to visit. The New Year is upon us and if you want to experience the care and attention that Justin experienced with the Revolutions in Fitness Team for either a bike fit or physical therapy appointment please contact us at:

Phone: (650) 260 4743  Email: