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:

Tuesday, December 19, 2017

Cupping vs Massage

Remember seeing Michael Phelps show up to the Olympics with those funny spots all over his back? That is due to cupping and is Meghan Taff’s third certification that we will be talking about this week. Myofascial Decompression (AKA Cupping) is another soft tissue technique that Revolutions in Fitness is passionate about, but how is it different from your average massage, or even ASTYM (another one of Meghan's certifications)?

Think about cupping (Myo-fascial decompression) as pulling tissues that are stuck together apart so that they can better glide, slide and move relative to one another.
Imagine if your jeans were glued to your thigh… Then try to squat! This is what can happen with all muscle fibers and connective tissue in the body. After trauma or immobility, tissues get adhered to each other.

Cupping uses a vacuum technique that lifts the muscles fibers and facia using negative even pressure so oxygenated blood is quickly drawn to the area. The muscles fibres are then “held” within the cup and released when the cup is removed from the skin surface. The cups can also be moved in different directions creating a cross fibre technique and can even be used directly on the spine and other bony areas.

See the dent, this a GLUED Spot causing achilles and plantar fascia issues.

At Revolutions in Fitness, we pair the cups with certain movements to further decompress the tissue. Once we take the cups off, we perform various exercises to promote moving within the new range we have just achieved.

Why Cupping?
There are many benefits to seeing your physical therapist for cupping:

  • Reduce scar tissue formation following inflammation or trauma   
  • Release trigger points and decrease tightness in a muscle and the surrounding fascia
  • Decrease myofascial dysfunction, break up adhesions/scar tissue already present in an area of the body
  • Increase blood flow to a slow healing muscle, tendon or ligament

Hands on Soft tissue mobilization / Massage
Massage, on the other hand, is also a fantastic tool used to alleviate muscular tension by using pressure from the therapist to apply pressure to the muscle fibres to get them to and relax. This could be a very light or a very heavy pressure for:

  • Reduction of muscle tension and stiffness
  • Relief of muscle spasms
  • Greater flexibility and range of motion
  • Increase of the ease and efficiency of movement
  • Improvement of the circulation of blood and movement of lymph

Usually a blending of both cupping and massage techniques works best.

First-Hand Experience with Cupping Post Shoulder Surgery:
Barbara broke her shoulder in two places, and after being advised by her surgeon, she was doing passive PT exercises just 2 hours post surgery. “Because I have worked so closely with my Physical Therapist and have done my exercises regularly and without fail, I was able to start active weight training about 6 weeks faster than usual and my passive range of motion is back to perfect”.

The scar tissue is another important factor that inhibits progress with active range of motion post surgery because of the soft tissues around the shoulder being pretty glued together. “Curtis got me started on cupping, and it provided immediate relief. I instantly had a lessening of pain and I am noticing that my shoulder is less stiff through the end range of motion. I am so grateful for the excellent care I have gotten from Mark and Curtis and everybody at Revolutions in Fitness”.

Look closely for the indentations that the scar tissue has created on Barbara's shoulder. These are glued spots (fascial adhesions) between muscles and other connective tissue's.

In order to determine whether Cupping treatment is right for you, schedule your appointment with Meghan today: Phone: (650) 260 4743  

Monday, November 27, 2017

Injury prevention with Meghan Taff
SFMA and FMS – Prevent Injuries BEFORE they end your season.
This week we introduce you to Meghan Taff’s second certification, and one that Revolutions and Fitness are incredibly passionate about – SFMA and FMS testing.

What is FMS?
The Functional Movement Screening (FMS) captures fundamental movements, motor control within movement patterns, and competence of basic movements uncomplicated by specific skills. It will determine the greatest areas of movement deficiency, demonstrate limitations or asymmetries, and eventually correlate these with an outcome.
FMS is comprised of seven movement tests that require a balance of mobility and stability. The patterns used provide observable performance of basic, manipulative and stabilizing movements by placing clients in positions where weaknesses, imbalances, asymmetries and limitations become noticeable by the team at Revolutions in Fitness.

IMG_8564 (1).JPG

Meghan and Jamie Wong of Revolutions in Fitness recently hosted a sports Movement Analysis for the girls basketball team at Palo Alto High School. This screening consisted of two main disciplines in helping to identify flexibility, strength, and coordination issues for the purpose of injury prevention and improving athleticism and performance.
The Functional Movement Screening (FMS), which utilizes the Y Balance test, quarters up the body into the left, right, upper, and lower quadrants to test how your core and each limb functions under the weight of the body. The Y Balance Test is used to test motor control and demonstrate functional symmetry. This test then builds a map that identifies areas that may act as road blocks to a persons performance both in athletics and rehabilitation.  Read about it in our blog HERE

SFMA 19.jpg
What is SFMA?
The selective functional movement assessment (SFMA) is a simple test developed by Grey Cook, PT, that offers a unique perspective for corrective exercise in a clinical setting. SFMA involves a clinical assessment of your movement patterns to help diagnosis any painful movement problems you may be experiencing.  There are seven full body movements in total and they are used to assess everyday movements such as sitting, bending and squatting. When your movement patterns are assessed in this way, it becomes possible to diagnose and treat the musculoskeletal pain.  
The clinical examination of the movements can be used to identify any physical impairment that although unrelated to their pain, may have a contribution to any discomfort.

For more research on FMS check out the International Journal of Sports Physical Therapy Research Article HERE

If interested in knowing if you or your young athletes are at risk or would like to improve their performance, contact Revolutions in Fitness at: or call (650) 260 4743