Kerry Mack: Turning a Setback into a Comeback

Kerry Mack

A Spring Break liquid diet is a concept most college kids are all too familiar with. Last April, I was one of those kids—but my situation was a bit different. Unfortunately, I wasn’t in Punta Cana partying with MTV like it was 1999. I was in a hospital bed with morphine, a new disc in my neck and soon a cringe-worthy (but badass) scar. Oatmeal and smoothies were all I could eat—if one can consider that “eating.” I was unable to walk, speak or keep my eyes open. The sickest part, you ask? All I could think about was cycling and running. Moving. Excelling. Crossing a finish line. Through a physically and emotionally tolling experience I learned quite a bit about myself. I also learned that when life throws you a curveball: find a bat and knock that sh*t out of the park.

My story begins last December, just a few days after Christmas. I was in a wistful fog of too much sugar, not being in Manhattan during The Holidays, and four weeks without responsibility. My daily tasks were deciding what to make for breakfast, finalizing which morning talk show I would watch (if I woke up before noon) and burning off those extra holiday pounds. When I attempted to rise out of bed to start my day I couldn’t move. I don’t mean I was so lazy I didn’t care to get out of bed. I literally could not move. My body from the neck up was completely frozen.

I panicked. That was a dream, right? I was a healthy, happy, active 19-year-old girl. I wanted to scream, but I was shocked I couldn’t make a sound. After a few minutes of agony, I was able to roll over onto my side and rise. I was numb physically and emotionally. I could feel in my gut—and neck—something was severely wrong.

My family and I convinced ourselves I kinked my neck and would be fine in a few days. After a week of chiropractor adjustments, Emergency Room visits, and being told to, “Just ice it,” I’d had enough. The pain became so intense I could barely move, and this is coming from a girl who has broken or sprained just about everything. One friend described me as “the healthiest, unhealthy person,” he knew.

Athletics have always played an important role in my character. As a lifelong cheerleader, tumbler and runner I viewed the resilience of my body as a miraculous, yet necessary piece to my puzzle. By no means was I ever MVP. Of anything. But, whenever I felt external stress I would run off the anxiety, flip over tension, or dance until I forgot there was anything wrong. The constant motion I lived in allowed me to not only build momentum and trust in my body. I relied on it for relief when life became overwhelming. Exercise became my meditation…until I couldn’t exercise. Then, meditation became my meditation.

After a visit to an Orthopedic Surgeon, I discovered I had a degenerative disc in my neck that was bulging out into my spinal cord. Essentially, the disc was disintegrating and would begin to cut off blood supply to my spinal cord without action. My doctor, my family, and I were confounded. There was no rhyme or reason for this injury. But, the doctor suspected that it had been in the works due to my long history of high-impact sports. As a result, I was told take it easy and return in six weeks. If the x-rays and MRIs looked the same, I would be in for major spine surgery. My options for exercise were limited to cycling or walking. I decided I would take up cycling. I think I secretly thought after six weeks I would look like Beyonce…

The jury’s still out on that one.

When I returned to Manhattan I took my first indoor cycling class at Revolve. After my 45-minute Body Ride, I was unsure if I took a fitness class or went to a nightclub. I was drenched, dizzy, sore, and on top of the world. I couldn’t wait to go back. I raved about it to everyone I knew. They in turn told me I was insane, and to relax for the time being. But, they didn’t understand that was relaxing to me. There was something about the pulse of the music, the rhythm in my feet and the sweat on my brow that made me come alive. I forgot about my neck, my potential surgery and my parents’ concern. It was as if cycling unleashed a different side of me. Frankly, I wasn’t naturally skilled (in fact, I sucked) and the challenge was intriguing. On particularly overwhelming days, those 45 minutes were my escape. I felt confident in the performance of my body in those moments because I couldn’t bring myself to think about the “what ifs.” In that short time slot, I was giving my all. I didn’t feel like my body had failed me.

After six weeks of “taking it easy,” I felt significantly better. I was no longer in pain and I felt optimistic. I went back to the Orthopedic Surgeon expecting to be cleared for all exercise. Yet, somehow my situation had intensified. My doctor explained that sometimes pain ceases without any real internal healing. I would have to wait nine more weeks until Spring Break when I would get a Spinal Fusion. The doctor would be going through the front of my neck to take the disc out and put an artificial disc in. After, I would have to recover for another 8 weeks. Altogether, this would be a six-month set back. I was devastated. I sobbed and worried my body would never move the same again. I was only 19 and had so much ahead of me!

After a day of tears I decided feeling sorry for myself wouldn’t speed up the healing process, either. I would have to focus on what I could do. For the next nine weeks I could cycle.

The most I could cycle was 1-2 times per week while I awaited surgery. On mornings when I would sign up for an evening class I would look forward to the ride all day. During those nine weeks I didn’t allow myself to think negatively. It was too scary. I focused solely on handling day-to-day matters, remaining calm, and moving my body as much as possible.  I could not turn my back from the momentum I had created in my life through exercise. I could not deviate from my sweat-induced therapy. I needed to hold on to it then more than ever.

I was fortunate enough to heal completely from this freak injury. But, the eight weeks I spent recovering were the worst part of the whole experience. I was itching to get back to running and cycling. Between the two I knew I would be able to clear my head and push my limits. Something inside was telling me that I could come back stronger than ever. I had some badass training ahead of me to match my new badass scar.

I had so much pent up energy over those six months that my first run back was seven miles. No stopping. I could barely walk the next day; I had never been so out of shape, but I didn’t care. I performed similarly during my first indoor cycling class back. When the instructor asked if there were any injuries she should know about I was reluctant to share. Now, I am proud to share my story.

These days, I’ve never felt better. I am running a half marathon in early October, I am running my fastest mile ever, and I still cycle at least once a week. I took the curveball life threw me and knocked it out of the park—and I’m just getting in the game.

– Kerry Mack

#Revolve31 Success: Bethany Williams

Bethany was our second place overall finisher in our recent 31 DAYS OF SWEAT Challenge. She took the challenge on strong and received amazing mental, emotional, and PHYSICAL RESULTS. Here is her story:

For many years before riding with Revolve, I hardly ever broke a sweat.  I did not have a regular exercise routine.  I was busy with being a wife, working a fulltime demanding job, and being mom to two small kids. I could not envision how I could keep up with working out so I did not even try. Once my kids were a little older and more self-sufficient I decided that I wanted to make more time for myself and get in shape so two years ago I found Revolve. photo 1 On my first visit, I thought it was exciting to be in a dark, energy-packed room and to do something good for myself.  I found it challenging, but I was hooked. I have tried other workout classes but I often walk away with an injury or not feeling like it was a great use of my time.  I never feel that way with Revolve. photo 2photo 3  I especially loved that Revolve has 6 AM classes.  I could go and get my workout in and be back in time to get the kids up, make lunches and breakfast, get them out the door, and then get myself to work by 8:45 AM.  My friend Cathy has been a large part of my success.  She lives a few block away has been going with me almost the whole time.  I dragged myself out of bed on some days that maybe I would not have since I knew she was waiting to go with me.  It was fun to talk about the classes afterwards with her and encourage each other to go more each week. I started feeling better, stronger, healthier but I wanted more and was ready to up the load so I was excited when I saw the ‘31 Days of Sweat Challenge’ starting.  I wanted to up my game and I love being competitive, so for the month of May, to maximize my Revolve31 points, I went an average of 5-7 times a week as well as mixed in some cross-training and cleaned up my eating.  I came in second in the competition BUT I lost 10 pounds in the process! I’ve learned I can lose weight and can be an athlete. PLUS, I plan to keep going! Just this week I am signed up for four early morning rides!

Instructor Reveal: Mara Frisch

Meet the newest addition to the Revolve DC Instructor team, Mara Frisch!


After four years of playing college tennis, Mara retired her racket in pursuit of a new new type of workout. Sampling all that DC has to offer, seven years later Mara is still in love with spin. Her classes combine up beat jams with intense intervals that will leave you sweaty and satisfied. Her passion for making fitness fun is evident in her playlists and energy she brings to the room. Off the bike, you can find Mara in the latest gear working at lululemon athletica Clarendon or exploring DC for the perfect taco.

What are some of your favorite things?

  • Top Artist: Beyonce and Jay Z (not as a duo!)
  • Favorite Cartoon Character as a Kid: Doug Funny
  • Favorite Movie: Hitch
  • Favorite Spot in Arlington: Northside Social
  • Guilty Pleasure: Nike shoes, Mexican Food and manicures

Revolve DC’s 31 Days of Sweat 2014: #Revolve31

We’re kicking off summer in DC with the 31 Days of Sweat Challenge  #Revolve31. Compete for weekly prizes from Revolve’s local partners, and in celebration of National Bike Month, our Grand Prize is a brand new Electra 7D Townie Bicycle in Fushia – we know our Riders will be tearing up the streets this summer!



Our challenge begins May 1. The last day to earn points is Thursday May 29.

Points are compiled and updated every Friday for each weekly prize as well as totaled for the month towards the Grand Prize. Weekly winners and the top ten overall will be announced on Facebook as well as our Monday emails.

Point tracking is a mutual effort by RIDERS and STAFF (see “Tracking” below for directions). Revolve audits the top 10 forms as well as randomly selected submissions.

A #Revolve31 “week” is a considered Friday to Thursday. With the exception of week one where the week will run Thursday to Thursday.


Submit your points via the online form Revolve 31 Weekly Points Submission at the following link:

We HIGHLY recommend reviewing this form before our Challenge begins on Thursday May 1. 

Forms must be submitted by NOON on Fridays. No exceptions.

  • Week 1: 12:00a Thurs May 1 thru 11:59p Thurs May 8, form due Fri May 9 by NOON.
  • Week 2: 12:00a Fri May 9 thru 11:59p Thurs May 15, form due Fri May 16 by NOON.
  • Week 3: 12:00a Fri May 16 thru 11:59p Thurs May 22, form due Fri May 23 by NOON.
  • Week 4: 12:00a Fri May 23 thru 11:59p Thurs May 29, form due Fri May 30 by NOON.




You can earn 3 points per ride for up to seven rides per week. Bonus point opportunities are available for hitting any of the following with those seven rides:

  • Attending a theme ride Friday,
  • Hitting all three ride formats (Body, Barre, and Real Ride),
  • Riding at least five times
  • Riding with four different instructors


All social media posts on Facebook, Twitter, Instagram MUST contain #Revolve31 to be eligible for points. Earn 1 point for:

  • Each RevolveDC Metro check-in on Facebook w/ #Revolve31 tag. Up to 2 check-ins per day.
  • Each @RevolveDC mention on Twitter w/ #Revolve31 tag. Up to four mentions per day.
  • Each Instagram post of your healthy eats w/ #Revolve31 tag. Up to 2 per day. Extra point available for each Healthy Eats post that features and tags either South Block or Fuego.


We love pictures! Two ways to earn big points on Social Media:

  • Share your picture of your cross-training session and tag #Revolve31. You will earn 1 point for each social media channel your share to, Facebook, Twitter, and Instagram, for a total of three points. If any of your cross-training is with NOVA MMA, Verve Health & Fitness, or MyBootCamp you can earn an additional point per post for a maximum four points.
  • Share your post-ride pictures of you with AT LEAST two other riders and tag #Revolve31. You will earn 2 points for each social media channel your share to, Facebook, Twitter, and Instagram, for a total of six points. If any of your pics also feature your instructor in addition to your group of three you can earn an additional point per pic for a maximum seven points.


All members as of May 1, 2014 will begin with 10 points in recognition of their monthly commitment to Revolve. If you purchase a new monthly membership in May, you will also receive 10 points. Points are also available for the purchase of 5, 10, & 20 packs.

Earn points for bringing a new rider to class and for buying Revolve gear from the store.

Visit lululemon Clarendon or Revolution Cycles, our 31 Days of Sweat partners, and earn points for sharing your visit on social media either. You must tag our partners and include #Revolve31. This can be on Instagram, Facebook, or Twitter; Earn points for each channel.

Revolve is also sponsoring three Cross Training Events in May. You can earn 5 bonus points for each event just by attending.

  • Sunday May 4 1:00 PM: At Verve Health & Fitness: TOTAL BODY CONDITIONING & STRETCH: RSVP to Verve directly by calling 703-465-8100. Space is limited.
  • Saturday May 10 12:45 PM: At 11th St Park: MyBootCamp OUTDOOR TRAINING: RSVP to Revolve by emailing Space is limited.
  • Sunday May 18 1:30 PM: At NOVA MMA: Intro Women’s KICKBOXING: RSVP to NOVA MMA directly by calling 703-807-0342. Space is limited.



Featured Revolve Riders: The Lindegren Ladies

The Lindegren sisters (Samantha, Rebecca and Jessica) grew up playing three seasons of contact sports, and their mom, Mariah, kicked her daughter’s butts from time to time. Now that the girls are older, they’ve all committed to spending more time together to feel great, fit, and live a healthy lifestyle.

Their solution? Attending Kira’s RIP Ride every Tuesday and Thursday night for the last three months. Their high energy has been so infectious that they’ve started a high five-ing trend at the end of each RIP Ride. Read about how Revolve has brought these strong, athletic women even closer.


Samantha (left), Mariah (middle), and Rebecca (right) after Kira’s RIP Ride

1. How did Revolve classes become a family affair?

My sister’s friend, April McHugh, cycles at Revolve, and she gets the credit for introducing us. We’ve been riding for about three months and it’s already a family affair! We’ll visit each other and ride together at either Revolve DC or Revolve NYC.

2. Who is the motivator in the group? How does Revolve help you bond?

We all motivate each other. My sisters and I are very close in age so we grew up doing everything together and still try to do so to this day. We organize weekend trips away whether it’s skiing or somewhere relaxing. The four of us are all in a group chat on our phones and are always texting/asking advice for workouts, how-to’s, etc.

Riding at Revolve is another way for us to be together. Since exercise is a huge part of our lives, we accomplish two things – spend time together and exhaust ourselves with a great workout.  We usually have dinner together after class.

3. Did you all work out together before Revolve? What made you start indoor cycling?

My sisters and I have been skiing since we were two years old, so “working out” started at a very young age. Now the four of us work out regularly; my mom and Jesse run road races together, and we all love cycling.

We visit Chatham on Cape Cod often since Mom is from there, and  we’ll usually jump on the bike path for the day. It’s a beautiful ride and so much fun. One time, I tied a rope to Rebecca’s bike and she pulled me for 30 miles on my rollerblades! The looks we got were hysterical.

Indoor cycling together is fun and challenging. I was getting bored of my usual routine (running or rollerblading) so indoor cycling got me excited again.

4. What is it about Revolve that keeps you coming back?

Kira and the friendly staff at Revolve! Also, the post-ride exhaustion, which I compare to how I feel after yoga, which is weird because they are completely different workouts. My muscles feel equally as great after both!


Anatomy of the Ride: Stretching for Cyclists

Even though we spend time stretching after every ride at Revolve, it’s important to stretch regularly on your own to avoid injury and keep your muscles loose! Here are six easy stretches that will help prolong your love for cycling.

Calf Stretch


Your calves deserve a break after all of the walking and riding you do. Thank your calves by doing this quick and simple stretch:

Stand about two feet away from a wall with your feet facing straight ahead. Step forward with your right leg and bend your knee while keeping your left foot firmly planted on the ground. Use the wall in front of you to support your body weight.

Keep your hips forward until you feel the stretch in your calf. Hold for 30 seconds, then switch legs.

Quad Stretch

20130816-114449.jpg 20130816-114742.jpg

Our quads do a lot of the work in an indoor cycling class, so it’s important to give them a moment to unwind and relax. You can simply do a standing quad stretch by reaching back with your right hand and grabbing your right foot at the top of the ankle, and pulling towards your rear while keeping your knees together and pelvis tucked under. Hold for 30 seconds, then switch sides.

If you want a deeper stretch, kneel down on to your right knee. Keep both knees at 90 degree angle and your hips facing forward as you gently tilt your pelvis upwards. Hold for 30 seconds, then switch sides. This will not only deepen your quad stretch, but also loosens up your hip flexors.

Loosen Up That IT Band


Your IT (Iliotibial) Band is a tendon that runs along the side of your leg and carries most of your body weight when you are standing. Phew! That poor IT Band must be exhausted after standing AND cycling.

For this one, you’ll need a towel or a Thera-Band. Begin by lying down on the ground and lifting your right leg. Wrap your towel or Thera-Band around the ball of your foot. Turn your right foot towards your right shoulder and keep your hips on the ground. Gently lean your leg towards your left shoulder. You should feel the stretch running along the outside of your leg. Hold for 30 seconds, then repeat on the other side.

Stretching Those Hammies

When your quads are lengthened, your hamstring is engaged. Having tight hamstrings is just as problematic as having tight quads.

Give your hammies some lovin’ by sitting on the floor with your hips facing forward and your legs out in front of you. Plant your left foot on the ground and bend forward to reach towards your toes. If you have tighter hamstrings, you can use your towel or Thera-Band to help you reach your toes. Both sitz bones should remain on the floor. Hold for 30 seconds, then switch sides.

Booty Stretch


We work our butts off climbing those heavy hills. Since the gluteal muscles are one of the most powerful muscles in your body, it’s important to loosen up that booty and give them a break.

Lie on your back with both knees pointing towards the ceiling. Cross your right ankle onto your left quad. Interlace your fingers behind your left thigh and bring your left thigh towards your chest until you feel a stretch. Hold for 30 seconds, then switch sides.

Stretch Your Core


We spend so much time hunched over on our bikes, so it’s important to reset your posture and stretch your core.

You can do a simple cobra stretch by lying on the ground facing down. Place both palms on the side of your chest and push up. Keep your shoulders down and away from your ears. Feel free to keep your elbows slightly bent or coming down on your forearms if you find that it’s straining your back.

What’s your favorite way to stretch after a ride? Tell us in the comments or tweet us @RevolveNYC and @RevolveDC!

Featured Revolve Rider: 31 Days of Sweat Finalist, Katie

Katie was not only DC’s runner-up in last month’s 31 Days of Sweat Challenge, but when we first reached out to her, we were incredibly humbled by how inspirational and motivating her fitness journey has been.


1.      As one of our Top 10 31 Days Riders, what made you excited to participate? What were your personal goals for the month of May?

I’d only been riding at Revolve for a few weeks before the challenge began, but I had already fallen in love. The challenge was an added bonus since I was already going two times a day on average. When I saw the ultimate prize for a bike, I knew I had to try averaging three classes a day.

I volunteer and cook meals at the Fisher House DC – which is where families of wounded warriors stay while their loved ones are having surgery and recuperating at Walter Reed.  I met an amazing Army Lt. Col. who lost both legs above his knees and used cycling in his physical therapy, something I could relate to. Due to his prosthetics, he couldn’t use a male bike  so I gave him my female bike without hesitating for a second.  It was the least I could do for a man who served our country and almost died doing so.  I’m now in the process of saving up money to buy another bike.

2.      What kept you motivated day after day?

I am being completely honest when I say that the prizes were not my main motivation – not at all.  Getting healthier and stronger has and will remain my number one motivator.  What also really kept me going were the friends I was making as well as the enthusiasm and guidance I received daily from the instructors.  It didn’t hurt either when riders I did not even know would come up to me and ask, are you Katie?  Then they would proceed to tell me how they loved my tweets and/or hoped I’d win the bike.  It meant a lot that folks were paying attention and that definitely pushed me, especially when I wanted to hit that snooze button.

Finally, during the month of May I led a DietBet game, where you have to lose four percent of your body weight in 28 days, and you win money! I’m happy to report that by adding Revolve to my exercise routine I went beyond the four percent and actually lost just over six percent in a month’s time!

3.      How did 31 Days change your relationship with Revolve? With your health/fitness/working out? Did you learn anything new about yourself or the Revolve community during the challenge?

I’ve never been a runner – ever – but I am a “Walker” after all 😉  I’ve tried everything to get into running, including taking expensive running lessons from professional coaches. I wanted to find a workout that was tough, that made me sweat, lose weight, and go distances that I never thought possible.

So one day a friend invited me to her gym to try cycling and after my butt recovered (cause there’s no way around it, those seats make you sore) I was like, this isn’t so bad.  Then I remember Francina, who until then was just my awesome Zumba teacher, telling me a local news channel would be featuring her  Barre Ride.  I grew up dancing and I liked that one indoor-cycling class – so after watching the segment, it just clicked and I went in and bought a monthly package at Revolve.  I started with just the Barre Ride once a week, and then bought the monthly intro package, then went all out and purchased a yearly membership.


Francina and Katie after a tough Barre Ride

I learned that it’s ok that I can still be an athlete even if I’m not a runner.  After a few months at Revolve, I am proud to say I’m a cyclist.

4.      What physical/mental/emotional outcomes did you notice after participating in the challenge?

This is a little bit of a long story, but it really explains how far I’ve come physically, mentally, and emotionally in my life.  I will be celebrating the third anniversary of surviving a terrible car crash in India this upcoming June 25.  I was on my way to see the Taj Mahal. The accident shattered both of my legs in multiple places, so I had to have rods put in during surgery.  My left lung collapsed, I broke ribs and my nose and had weird burn marks all over my stomach and arms.  The worst discovery would be finding out I sustained a traumatic brain injury – the neurological ramifications that I’ll be living with for the rest of my life.

I was on complete bed rest for four and half months.  I’ve gone through multiple physical therapy sessions, neurological rehabilitation, and counseling to deal with depression.

There were many times I thought how much better it would have been if I had just died during that accident, it would have been better than the physical, mental, and emotional toll the accident took on me.  Then I thought about the people who have overcome more than I have and I knew that part of becoming healthy again meant being active both physically and mentally.  I used to be a “the glass is half-empty” kind of person before the accident, but today I’m just happy to get a sip of water.

5.      How will you continue to sweat hard?

After the accident, along with some other hard things that happened in my life, I gained 70 pounds in two and a half years. Since October 2012, when I was finally cleared by all my doctors to start working out again, I’ve lost 40 pounds, including 12 during May’s 31 Days of Sweat Challenge!!  I still have about 40-50 pounds more I’d like to lose.  In addition to Revolve classes, I have continued to take Zumba classes, do lap swimming, and take long walks on the Custis and Mt. Vernon Trails.  Recently, I’ve taken up tennis lessons and joined a doubles tennis league.  My endurance on the court has skyrocketed since I started Revolve.  I’m also looking forward to using one of my prizes – a month-long MyBootcamp membership with Revolve instructor, Grant.

Katie and Patrick - Tennis

Katie and her doubles partner, Patrick, two and a half weeks post Challenge.

6.      What tips do you have for other people facing down challenges in and out of the studio?

It’s really quite simple. LIVE YOUR LIFE ONE DAY AT A TIME.  While it’s good to have long-term goals, it can be especially daunting if you don’t celebrate small victories, whether it’s a few ounces of weight lost to increasing the resistance on your bike.  We all have bad days – from eating what we shouldn’t to not getting any exercise in. That doesn’t mean you quit your journey all together, it just means the next day you vow you’ll get back on track.

Power in Numbers with STRENGTH+Sole

Not all of us grew up athletic varsity athletes. In fact, many of our Riders struggled to connect to fitness for a long time before discovering something that felt right. Our philosophy at Revolve is that fitness is about people – finding that connection with the people around you will make or break a fitness experience.
One of our favorite fitness bloggers, Rachel, found that connection by introducing herself to instructors, sharing her fitness experiences with people online, and bringing friends and family along for the rideWe love Rachel’s blog, STRENGTH+Sole – check out how she went from fearing fitness to embracing the power of numbers with our first Guest Blog!

As a kid, I played one season of T-Ball and that was enough for me. In middle school P.E. class, I was THAT girl, who faked having to go to the bathroom when my turn inevitably came to serve in volleyball and turned bright red when the teacher inevitably yelled “Out!” after three strikes at bat in softball. I’ve always loathed the idea and caved under the (mostly, self-imposed) pressure of team sports.

Until now.

Through my fitness blog STRENGTH+Sole, I’ve done everything from CrossFit, boxing and indoor cycling to indoor rock climbing, trampoline jumping, bowling and skee ball. Every week, I make it my mission to push past my comfort zone–taking risks, climbing to the top, joining the team–and, loving it.

revolve 1

At Revolve, we’re never riding alone!

I have amazing friends in fitness.  And, you can, too:

With dance cardio instructor Sadie, in Madison Square Park.

With dance cardio instructor Sadie, in Madison Square Park.

CrossFit coach Will and me, showing off our muscles post-WOD.

CrossFit coach Will and me, showing off our muscles post-WOD.

Saturday morning cycling at Revolve with my sister, Kara.

Saturday morning cycling at Revolve with my sister, Kara.

Because when it comes to staying motivated, learning new ways to work out and having fun, there’s definitive power in numbers.  See you at Revolve soon!

For more Rachel and STRENGTH+Sole, follow her on Twitter: @fitgirlrachel and Instagram: @rachelbeckernyc

Yoga, Pilates, CrossFit, Bootcamp – why should our Riders cross-train?

Ever wonder how the Revolve instructors maintain their superhero strength and physique? In addition to kicking butt and sweating hard in their indoor cycling classes, our instructors make sure they add other workouts to the mix.

Cross-training off the bike offers multiple benefits: it helps prevent or rehabilitate injuryallows you to challenge other muscle groups, and enhances your core stability and overall mobility.

Our holistic approach to the Revival of the Fittest encourages Riders to go beyond Revolve to create and maintain a healthy lifestyle. Read on to see how some of your favorite instructors spend their time off the bike.

Revolve NYC Instructor Jason Tran

Revolve NYC Instructor Jason Tran

How I Cross-Train: Lift weights four times a week, Pilates or yoga twice a week, and swim once a week. During summer, I play tennis twice a week.

Benefits: Pilates and yoga strengthen my core and help with alignment and flexibility. Tennis and swimming improve my endurance and keep my upper body loose.

How It Improves My Ride: Strength training gets me up those steep hills; Pilates/yoga keep me limber; and tennis/swimming get me through those endurance rides!

Revolve DC Instructor Angel Stone

Revolve DC Instructor Angel Stone

How I Cross-Train: Strength train three times a week, yoga at least twice a week

Benefits: If you want to be sexy, you need to lift weights. Period. If you want to reduce aches and stress, you need to do yoga. Period.

How It Improves My Ride: The meditative aspect of yoga clears my mind, allowing me to focus on the ride. I’m able to ride better and longer because I’m mentally there. Lifting weights allows me to ride uphill like a champion. Last I checked, winning is awesome.

Senior Master Instructor Christianne Phillips

Revolve NYC Senior Master Instructor Christianne Phillips

How I Cross-Train: Running; plyometrics, weights, HIIT, and TRX at the gym; yoga; Pilates; Megaformer classes

Benefits: It wasn’t until I started adding weight-bearing exercises to my routine that I saw increased muscle definition and a significant change in my body. Yoga, Pilates and Megaformer help prevent injury and increase my overall strength. Cross-training makes my workouts more fun and challenging.

How It Improves My Ride: I ride stronger and more efficiently and feel more confident and successful – that mental piece is a huge part of any workout experience.

Revolve DC Instructor, Grant Hill

Revolve DC Instructor, Grant Hill

How I Cross-Train: CrossFit

Benefits:  I love the intensity, the competitive atmosphere, the community and the “practice” of it – being humbled with a movement that is very complex and improving over time. Most importantly, CrossFit resonates with my passion for functional fitness. Being strong is only good if it’s actually useful.

How It Improves My Ride: Training anaerobically (high intensity) improves your aerobic (low/moderate) capacity. My super high intensity 2-12 minute workouts help me maintain a faster pace for the duration of a 45-60 minute ride. Train in intervals and when it’s time to go long, you can go further faster.

Revolve Instructor Steph Nieman

Revolve NYC Instructor Steph Nieman

How I Cross-Train: I lead/take classes at Uplift Studios. I also lift heavy weights at the gym once or twice a week.

Benefits: Cross-training promotes a strong balanced body. Integrating variety also improves motivation, keeps one mentally fresh, and allows muscles to continually adapt.

How It Improves My Ride: Uplift has increased the intensity of my intervals on the bike. I can now hold an intense interval for over 1 minute! Heavy weight training for my lower back has stabilized my ride out of the saddle. I feel stronger than ever with the combination of Revolve and Uplift.

Revolve DC Instructor, Dorothy Beatty

Revolve DC Instructor, Dorothy Beatty

How I Cross-Train: Weekly strength training routine and running

Benefits: Increased endurance, strength and core balance; also prevents injury

How It Improves My Ride: Cycling is an incredibly repetitive movement; my cross-training works those power muscles in a different way, building up my overall strength and endurance on the bike.

Ready to cross-train, Riders? You’re in luck. Some of our 31 Days of Sweat prizes are the perfect way to start cross-training (awesome). If you win, you’re probably well on our way to being a superhero Grand Prize winner, too (even more awesome).


NYC  Week 3 Prize: Who doesn’t want to ease their pains and reduce their stress levels? Open those hips and stretch out that back and mind with one month of unlimited yoga for you AND a friend at Yoga Vida. We like to workout with our friends around here!

DC Week 4 Prize: Fire hoses. Body weight. Sandbags. Kettlebells. Get in serious superhero shape and build up your strength, endurance, stability and mobility with one month of unlimited MyBootcamp.

Reduce, Reverse and Rethink the Impact of Childhood Obesity with Revolve

Revolve is committed to giving back and supporting the efforts of non-profits in our communities.  We’ve worked with many inspiring organizations to host charity rides and fundraise for important causes.  However, we’d like to announce our commitment to one cause that is both incredibly urgent and especially close and relevant to us as a health and fitness focused service.

Today, the Revolve Team and Family is proud to share our commitment to reducing, reversing, and rethinking the impact of childhood obesity.

Why is this cause important to Revolve?

  • According to the CDC, childhood obesity has more than doubled in children and has tripled in adolescents in the past 30 years.
  • By 2010, more than one third of children and adolescents were overweight or obese.
  • Some of our instructors have overcome weight problems in their own lives.  Some also have kids and understand the daily challenge of teachings children healthy habits. We can’t think of better people than our instructors to help inspire young people to reverse unhealthy lifestyle patterns.
  • At Revolve, we strive to create an innovative and inspiring experience to help people reshape and rethink their lifestyles.  We hope to support organizations who find ways to innovate and rethink the way our nation tackles this important challenge.

HealthClass2.0HealthClass2.0 in action!

We’re excited to kick-off our commitment to this important cause by inviting you to a special ride to benefit HealthClass2.0 on Sunday, May 5th.  HealthClass is an innovative public school program, based in NYC at Eugene Lang College,  which teaches students how to transform their lives with healthy food and exercise.  Their trainers go into schools and lead exhilarating workouts, provide healthy snacks and lead educational discussions.  It’s a wonderful organization, but they need your help to grow!

To sign up for the benefit ride, led by Dyan Tsiumis, please follow the instructions HERE.

The Revolve Team is proud to support this event, and this cause.  Look for more Revolve special events and initiatives in the future focused on reducing, reversing and rethinking the impact of childhood obesity.