Monday, July 23, 2018

RIF's Ironwoman Meghan Taff

RIF Physical Therapist Meghan Taff recently participated in her first Ironman event in 3 years! Here is what she had to say about her time in Santa Rosa:  
The overall reason for my success was a great nights sleep leading up to the race. As an insomniac I never get those, so this was a pleasant, welcome surprise.

The swim was a great temp with clear waters. The only negative was sighting into the sun, which made the 2 lap course challenging at times. It was not my best swim, but I was able to turn that into an efficient T1.

The bike was a question mark. I knew my fitness was there after living in the penninsula for 2 years and training with Team Sheeper Triathlon, but the bike has always been my weakest leg as I came to that sport last. I knew I could PR, but doing it by almost an hour was a surprise. The wind picked up at the end and the roads were a little bumpy, but that made the transition to the run all the sweeter.

Santa Rosa is very spectator friendly, so being able to see my husband, friends, and coaches made it easy to push the first 2 laps. I faded quite a bit on the last lap, but still had my fastest Ironman marathon split.

I had been thinking 12 hours in my head, but tried not to focus on numbers this year. I really just wanted to have fun and enjoy the day since I hadn’t done a full Ironman for 3 years.

The stars aligned and I finished in 12:09. I couldn’t have been happier with the day that I had given the ups and downs that we all experience in life as well as training.

Here’s to IMSR 2019!!

Tuesday, May 8, 2018

Event Announcement: "Increased Running Efficiency & Avoiding Common Injuries"


Improving Efficiency &
Avoiding Running Injuries

Join Meghan Taff (MPT, CSCS) IM Triathlete in a clinic

designed to teach you how to run more efficiently &

 avoid common running injuries.   

What to Expect:

  • Learn Mechanics for Efficiency and Performance
  • Understand Recovery & Prevent Common Injuries
  • Exercises for Managing & Improving your Running

Gain valuable information to get to the start line injury

free and finish your race strong.

$10 PARC Members / $15 Pre-Admission / $20 On Site

Space is limited so reserve your spot today at OR 650.260.4743 2741
Guest Speaker:
Special guest Heidi Buttery from 'Nutrition by Heidi'
will be sharing her “Top 5 Nutrition Hacks” for runners,
as well as provide her homemade “Aloha Ginger”
energy bars for sampling.


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.