Staying Active with a Hectic Schedule


I don’t know about you but my summers seem to fly by so quickly. A combination of work, vacations, weekend getaways, holidays, and visits with friends and family can make summer vanish in a blink of the eye. It can also make sticking to a work out schedule pretty tough. After taking a look at my calendar I realized that I am only in town for two weekends in July AND August, how crazy is that? Although my schedule has never been so hectic, I have been able to stay on top of my workouts and eating pretty clean. I have a few tips to share so that you too can have a happy, healthy, and fun summer.

1) Morning work outs – With so many after work activities I like to knock out my work outs first thing in the morning. My personal routine is the 6am class at Revolve Mon/Wed/Fri and then working with my trainer Tues/Thur. By 7am my work out is done for the day!

2) Weekday structured work outs – As if after work activities aren’t enough, lately my weekends are completely packed. I find that my body works best with 1 – 2 days of rest so I use my weekends to stay active in different ways. I love hiking, biking for transportation, and the occasional trail run. Once the weekend hits I can look back on a week of great work outs and enjoy my weekend a little bit more.

3) Stay flexible – Lately I have been heading out of town on Thursdays so I miss my Friday morning class. To “make up” for the class I will sneak in an extra cardio session on the weekend. Early morning bike rides and runs are my go to. Both activities are a great way to see the area that you are in.

4) Intuitive eating – I am the last person to skip breakfast or lunch during the week. 6am work outs mean I am always hungry for breakfast, lunch, and normally a snack in between! On the weekends I find that lately if I get up and I am not hungry I just roll with it. There is a very good chance I will be around a grill and snacks at some point in the day so if my eating times shift a bit I go with it. I used to get so stressed out about making sure I had the right food at the right times and letting go a bit I have realized it is easier than you think to trust your belly and eat when it grumbles and stick to water (or a summer beverage!) when it is is happy as is.

5) Stocked fridge – I have been pretty bad about this lately because I have been coming and going so much. A fridge full of in season fruit (watermelon!!) and vegetables is amazing. Summer foods are so light, crisp, and colorful, eat them! I tend to keep a watermelon in my fridge at all times and eat out of it with a spoon, you should definitely try it.

6) Active friends – I have a handful of friends who I know I can call up and will be down for a hike or run at any time. Getting up early on the weekends to go out with friends is a great way to give yourself an excuse to catch up on sleep and get the weekend started out nice and early.

7) Comfortable shoes – This may sound silly but it’s important. During the day I always wear comfortable shoes. My go-tos are my knock off Birkenstocks : ) , Saucony Kinvaras, or a pair of boat shoes. I don’t like heels and with my knee injury and habit of rolling my ankle lately I would rather be safe than sorry. Comfortable shoes mean that you can walk places! Walking is the best passive exercise ever, so make sure your feet are happy.

8) Grill food – What a tough rule… Grills are amazing, you season all the things, and then cook. No need to add any cooking oils or liquids. Grilled food also tends to not be bogged down with heavy sauces, which makes it easy to keep things healthy. My favorite go-tos on the grill are Italian sausage, burgers, zucchini, corn, and pineapple.

How do you stay active and healthy during the summer months?

Instructor Reveal: Becky Rockey

Meet Becky Rockey! While Becky has been with the Revolve family for 18 months (we’ll have to celebrate her two years in December), you’ve probably seen her face around the studio a bunch. Becky has a strong passion for indoor cycling and we wanted to get to know more about her, so we asked….



Tell us about yourself

What should I tell you? I am from central PA and am a lover of the outdoors. I have 3 sisters (1 older, 2 younger) and absolutely adore animals (all of them are welcome)! I moved to DC to work in financial development and have ended up…several years later…working as an economist at a national commercial real estate firm. I love complicated analysis and programming/model design, which is a large part of that. To say I’m a nerd could be an understatement.

How did you get into indoor cycling?

I actually got in to group fitness as a freshman at PSU, when I realized that my passion for sports was going to be limited by other things (like several knee injuries). I spoke with an orthopedist and was basically told that I will need to eventually give up running, pretty much entirely, which meant no more hockey long-term (except that I played club at PSU and occasionally still play with DC’s Association team, ever mindful of the stress I put on my body). Indoor cycling was one of the few cardio workouts that could replicate the “runners high” for me, so I was immediately drawn to it. The intensity of it was energizing and I loved that I could choose the music, that I could design and layout the ride. My approach to cycling is similar to how I approached running before–I used it as a way to maintain excellent cardio health, but I also used it as a gauge of how “in shape” I was. I knew my timed mile pace, my long-distance pace, my good and bad stats. Now, I have comparable measures for myself on the bike.

What are you excited about bringing to the Revolve Community?

I was most excited to bring my own style to Revolve. I love intense, mind-blowing workouts, but my personality juxtaposes with that, since I can be somewhat mellow and soft-spoken (until the warm-up is over, LOL!) Honestly, it is always a journey to find your own style as an instructor and I’ve evolved a lot here over the past 18 months (coming up on 2 years). I think, like each instructor here, my unique background in the fitness industry is one thing that I can continue to offer the Revolve community. 

Three words that describe you

Intelligent, hard-working, caring

What are your favorite things?

Well, I immediately think of food when I’m asked this question! Hahaha, I love nut butters like you wouldn’t believe. Seriously, I order most of mine from a company in North Carolina…and it’s something like $12 for an 8-ounce jar. Ridiculous, but I love it that much. Other non-edible favorite things include hiking/being outdoors, traveling (especially to the mountains, beach, or anywhere with scenic outdoor activities), cooking, and spending time with my family. I just got back from a family trip to Yellowstone/the Tetons and will be heading to Austin, Miami, Chicago, Indianapolis, and Dallas (at least) later this year!


Meet our DC Studio Manager: Stephanie Wheeler

We’d like to introduce to you our new DC area Studio Manager, Stephanie Wheeler! 


We asked her a few questions to help you get to know her better. Here’s what she had to say: 

Tell us about Stephanie: I recently worked in retail management for a family-owned specialty running store.  Prior to that I worked as a fitness coach and group exercise instructor at various studios in the DC Metro area. I am a late-life athlete (that means I was artsy and kind of a book nerd growing up) with a background in exercise science and a healthy respect for adrenaline-producing sports.  I’ll run any distance from 5k to 50 miles — if it can be covered by foot I’ll likely give it a go.  And I’m currently working on qualifying for Western States 100.

What are you excited about bringing to the Revolve community?:  My enthusiasm for fun fitness and my head full of ridiculous pop culture and obscure trivia.

 Some of your favorite things:  Dogs (I will stop in the middle of a run to say hello to a dog), circus aerials and pole dance, chocolate (its cliche, but I would perish without it)

 Three words that describe you:  Adventurous, crunchy, goofy

Introducing: NOVA MMA

Revolve DC is partnering with local fitness studios in 2014 and we’d like to introduce you to one of our partners, NOVA MMA, located near Courthouse metro. We asked NOVA MMA owner and instructor, Chau Bui, why she is excited about our partnership, what NOVA MMA can do for Revolve riders, and more! Here is what Chau had to say:

Why are you excited about partnering with Revolve?

One of the things I have not taken advantage over the years was creating partnerships with local businesses that could complement NOVA MMA.  Alliances are good; it creates good energy and it benefits to all.

NOVA MMA will provide an additional outlet for Revolve riders who want to mix it up outside of the studio and get their cross-training in. I hope NOVA MMA members take advantage of Revolve and the many rides offered. I feel it provides them some options to add extra cardio to their training regimen.


Tell us how NOVA MMA came to be? Where are you today? What do you offer? 

NOVA MMA began in February 2004 as solely an MMA gym, renting space from a small martial arts studio.  We quickly expanded into more space and moved to Virginia Square until our landlord kicked us out and we ran our gym out of a church basement before we moved to Courthouse where are today!  The first year, only two programs were offered (Jiu Jitsu and Thai Boxing), offering approximately four classes per week. By the end of the first year, NOVA MMA had barely 30 students.

Since its inception, the offerings at NOVA MMA have grown from a handful of classes per week and 30 members to six full programs, 100 classes per week, and 600 members. Programs currently offered at the gym:

  • Our Women’s Program with cardio kickboxing, strength and conditioning and boot camp
  • Grappling program (Judo, Jiu Jitsu, and wrestling)
  • Striking program (Muay Thai Kickboxing and Boxing)
  • CrossFit
  • Self defense with Krav Maga
  • Kids Kickboxing, Jiu Jitsu, and Judo.

Our partnership is focused on the Women’s Program. Tell us about it, its benefits, and offerings? 

Our Women’s Program is unique and one of a kind in this area.  We offer female only kickboxing, boot camps, plus strength and conditioning. Class of all women and always taught by women!  Kickboxing has so many benefits – fun, stress relieving, a challenging workout, and builds confidence.  Some may be deceived because it’s a women’s program, but we work hard to get fit. The workouts all depend on how much a woman wants to push herself; Any person can make their own workout more intense if they chose to.  We cater to all levels and abilities and its fun to watch someone start as a pure beginner to being kick-ass.  We offer lunch and evening classes, with package and unlimited classes available.  Anyone without any kickboxing experience we require taking our Sunday Introduction to Kickboxing class, so they can receive their crash course to surviving our regular classes!


We hear you have an anniversary party coming up? What can we expect? 

Our 10 year anniversary event is on Saturday Feb 22, 2014 from 9 am to 2 pm.  It doesn’t feel like 10 years has gone by, which is frightening, because time does move fast when you are busy trying to grow and build something from ground up.  We hope many people stop in just to say hello and enjoy their visit.   The event will have food, drinks, fitness contests, prizes, martial arts demonstrations, and entertainment.  This 10 year event marks a celebration of the members and staff who made it possible.  It didn’t happen overnight and it didn’t happen with just one person doing it.

Chau, tell us about yourself and your fitness history!

I’ve been in fitness for about 15+ years now.  Growing up, I played a lot of competitive tennis and always enjoyed running.  I started lifting weights in high school and really liked it, but also because it was part of a requirement for my physical education class.  I really didn’t get into lifting again until my mid-twenties and the gym I went to had kickboxing so I got hooked on that as well.

I was approached by a bodybuilder to try out these “figure” contests they just started to promote which was supposed to attract women who had a softer look than bodybuilders.  I gave it a shot because I wanted to see how much I could transform my body.  I had an aggressive goal, having to change all my current habits where my diet and training was very strict for two years straight.  I was happy with the results, but more satisfied with understanding how food, supplementation and exercise affected my body.  It took a lot of patience and experimentation.

After awhile, I shifted my interest towards something that required more activities other than being a gym rat.  I started competing in female obstacle course events and I met a lot of incredible athletes.  My training shifted towards developing more strength, power, speed and agility.  In the meantime, I was still doing kickboxing, and when my gym opened in 2004, I wanted to share this passion to others.


For details on the partnership discounts, please refer to the Revolve DC Metro Facebook page or email the DC studio.


Big changes have been happening at our DC studio over the last few weeks. Recently, we welcomed Alex, our regional manager, as a new Instructor at Revolve. Well guess what, here we are with another instructor reveal. Let’s welcome Orjiugo to the Revolve family- what a stunning name right? The best sense of humour- coupled with a kick-a** cycling routine will surely make her classes very popular in our ever expanding Revolve community. We want everyone to know a bit about her, so we asked her to answer a few questions. Some of her answers will definitely make you chuckle!



You have a beautiful name! Can you tell us a bit about what it means and where it comes from?

Thank you! I am originally Nigerian and an ‘Orjiugo’ is a rare and allegedly incredibly precious kola nut. So yes, I hadn’t even said my first words and my parents named me a nut. 

What is your background/ where are you from?

 I’m originally Nigerian and I grew up in the UK. I’ve lived in DC since the summer or 2009, so I’d have to say all over the shop!

What brought you to the indoor cycling world? 

I think one of my best friends in the UK dragged me kicking and screaming to a class because she loved the spunky and energetic curly haired instructor and her music. I took a few classes and that was it, really. Indoor cycling has stayed part of my life.   When I decided to become an instructor, it was a natural choice for me, but I did not expect to love teaching as much as I do and I did not expect my style to be…you might have to come and find out. 

We noticed that you like to travel! Where is your favorite place to visit?

An incredibly difficult question to give one answer. There is so much to see and explore in the world. I love somethings about different places more than others but I can honestly say I love every place I’ve chosen to go to.  My favourite city in the world has to be London (gray as it is). The best best for food – London (the best Indian, Thai, Chinese… I’ve had, but I have not yet been to India or Thailand. They are on my list), also Nigeria and Italy. For shopping, I still love London. For scenery and exploring Paris, Marrakech, Negril, Barcelona…it just depends on what one is looking for. I love them all. 

Tell us a bit about what you do outside of the studio? How do you spend your time on the average day?

 I have a really busy day job but I take the time to write. I also write health and fitness articles for a UK-based international magazine – New African Woman. I teach BodyCombat, BodyPump and CXWorx. I make quickie recipes and spend time with my friends and family. I also hunt spies and slay dragons. 😉


Sign up for her classes and check out her handle @


Once again, we have a new addition to Revolve! Well…not exactly :)  On top of being our regional manager, Alex is officially adding the role of instructor to one of her long “to do” lists!

To our DC Riders, let’s give her a warm welcome. 


How long have you been indoor cycling? What sparked your passion for it?

Revolve sparked my passion!  I was being recruited for the Studio Manager position at the VA location, but wanted to familiarize myself with their product before coming on board.  After attending class with Christianne and Francina, I was immediately hooked.  I’ve been living and breathing indoor cycling ever since!

You seem to do it all! Teach, manage Revolve, plan a wedding – what’s your secret to staying on top of everything?

“To do” lists, to-do lists, to-do lists for everything.  If I don’t write something down, there’s no way I’ll remember to do it.  My dad taught me to use “to do” lists way back when –  I had my first job and was trying to balance school, job, and teaching ballet – his always starts with written down short-term and long-term goals.  I don’t know what I would do without my lists :-)

Tell us what you love about Revolve! What about us has kept you here and will continue to keep you here?

Between Revolve’s community (team, instructors, riders!), the science behind our method, and the culture – I couldn’t be more grateful to work for a company that aligns so well with my love for innovative and effective fitness.

Tell us what you’re going to add to the mix – What’s your teaching style like? What music and/or themed rides should we expect in your class?

I’ve always appreciated being pushed past my limits in all types of workouts, that’s exactly what I bring to my rides.  We’ll take advantage of every minute we have together and challenge our minds, our bodies to new levels.  Obviously, none of which can happen without motivational music that lets you get lost in time 😉 

Who has been your biggest inspiration/motivation to make this change in your life- who keeps you going?

My best friend, my partner, my love and fiancé, Chris.  He’s an inspiration every day – I’ve never been surrounded by someone as passionate and dedicated to their goals as him.  Chris holds me accountable to be my best self and is the motivation behind staying on track with my own goals.  Did I mention he makes me green juice every morning?!  You’ve got to start your day off right! :-)

Come on Riders, we want to see her classes get sold out!

Rethink Nutrition: Thanksgiving Tips

We’re so excited to have Liz Greenlaw, a certified Health Coach, back and blogging for us this month! To kick off the Holiday season, she’s giving us some tips on how to indulge in Thanksgiving the healthy way! Be sure to check out her healthy twist on a Thanksgiving dish!


How to Have a Happy and Healthy Thanksgiving

Ever since I became a Health Coach, I’ve been a little worried that someday my family will boycott Thanksgiving at my house. It’s always a tough holiday, because it’s all about food, food, and more food!

But how you approach the holidays is a personal choice. For some of us, this is one of those “treat” days where we eat what we want, without guilt, knowing we’ll be back on our mindful eating path the following day. For others, particularly if you are trying to lose weight or live healthier, you certainly don’t want to start a “season of overeating.”

So here are a few of the tips I like to share this time of year:

  1. Try Thanksgiving grazing. Load your plate with vegetables and lean turkey (the protein from the turkey will keep you feeling satisfied for hours). When the rest of the dishes and desserts are passed, choose one or two that you really want, but put just a spoonful of each on your plate – not an entire serving – think of it like a workout and pace yourself! That way, you will get a taste of the holiday foods you love most, without overeating or feeling deprived. (Two foods I always skip are white potatoes and bread, since they have little nutritional value. What foods are you willing to skip this year?)
  2. Try alternatives, not abstinence. I’ve roasted sweet potatoes with a sprinkle of cinnamon and nutmeg instead of marshmallows for a lighter, healthier dish that still shouts “Thanksgiving!” This year, maybe you can try making something like my Farro, Kale and Sweet Potato Salad with Pomegranate Seeds to serve as a hearty grain salad in place of stuffing.
  3. Don’t drink your calories. You don’t have to imbibe spirits to get into the spirit! Why not try having a glass of red wine with dinner, then switch to sparkling water with lemon? This year, I’m going to muddle fresh raspberries and drop them into my water glass, stir, and sip!
  4. Take a step back and consider your emotions. Remember, Thanksgiving kicks off a “season of eating” – but only if you let it. Food temptation is only one stress of the holidays. House guests, family dynamics, and travel – these can all send you running to the refrigerator. Try to be aware of your relationship with food and how you feel after indulging. Headache? Bloated? Exhausted? Moody? Why ruin your holiday by not feeling your best? Reducing or eliminating sugar and processed foods will help you avoid these symptoms, feel better and have more energy.
  5. Don’t throw it all away. Even if you do over-indulge on Thanksgiving Day, remember: it’s just one day. Don’t throw away all of your hard-earned health and wellness by turning one day into a long-weekend marathon of eating. Stock up on disposable containers and send guests home with all of the leftovers, or find out if a shelter will let you bring uneaten pies, cakes and casseroles (you can’t eat it if it’s not in your house!)
  6. Find other ways to enjoy the holidays. Bundle up and take a brisk walk after the big Thanksgiving meal (or if you’re feeling ambitious, run a Turkey Trot!) Pull out the board games and close down the kitchen. Build a fire and tell stories, or watch old family videos (remember those?) Another idea is to go around the table and share with your guests what you are most thankful for this year. It will give everyone a chance to slow down for a minute and remember what the holiday is truly all about: Giving Thanks.

*What are some of the things that you do to survive the holidays and stay healthy? Do you make dish substitutes or run a Turkey Trot? Or do you treat it as a one day splurge and get right back to your healthy routine the very next day? Please share with others by commenting below!

If you would like supportive, expert one-on-one support to help reach your health or weight goals, please email Liz at today!

Revive Recipe: Kristin’s Green Juice

Kick off the holiday season healthy and green! We’re all about sharing tips on how to stay healthy this holiday season.  Start your days with Kristin Kenney’s famous green juice that will leave you craving healthy foods all day long.  Even her kids are hooked on it.

image (1)

Kristin juices everyday and uses her trusty Breville juicer.  She says it keeps her energy high and stable, gets very few cravings, and rarely gets sick! What a perfect time to start juicing to defeat that seasonal cold.


K’s Juice (makes approximately 32oz):

  • 1lb kale
  • 1 cucumber
  • Knob of ginger
  • 3 stalks of celery
  • 1 lemon
  • 1/2 pineapple (for anti-inflammatory properties and sweetness)

Store for up to 12 hours.

If you start by juicing the kale first, you can and add it into soups, meatballs, etc, for its dense nutrition and fiber.

Let us know if you love K’s juice recipe as much as we do. Tell us what your favorite juice recipe is in the comments below!

Anatomy of the Ride: SoftGrip Weights

One of the most frequently asked questions we get here at Revolve is why we use the SoftGrip weights over dumbbells. We sat down with Master Instructor and co-creator of the RIP RideKira Stokes, to discuss some of the benefits of the SoftGrip weights and came up with 3 simple reasons why these SoftGrip weights trump traditional dumbbells.


1) Easy Grip:

These SoftGrip weights conform to your grasp and are easy to hold. They are comfortable and soft, yet not floppy and overall, un-intimidating. However, you still get the efficient upper body strengthening in every class.

2) Used in Physical Therapy:

Believe it or not, SoftGrip weights are used in physical therapy for patients with arthritis or carpal tunnel syndrome. It also helps prevent these conditions so this is good for those who are stuck in front of a computer all day!

3) Safety:

Your safety is our biggest priority when Riding at Revolve. The SoftGrip weights give you a safer option to alternate between two different sized weights and is also a lot safer to drop than a dumbbell. Due to it’s soft but flexible shape, it’ll hurt less if you accidentally drop it on your foot or someone else’s hand.

Tell us in the comments below what you’ve enjoyed so far about our SoftGrip Weights or Tweet us @RevolveDC or @RevolveNYC with any other questions you may have!

Healthy and Fit Mama: Nearing the Finish Line

Revolve DC We have one more update from our favorite mom-to-be and Instructor, Francina! Find out some changes and additions she’s made to her daily routine during her third trimester and how she’s been inspiring her riders to set some great fitness goals!


Here I am, at 30 weeks, with just 10 weeks to go until I meet my little one.  I have to admit that this trimester has been a little more uncomfortable than the previous two and my ever expanding belly is definitely noticeable and making me a little clumsy!

On October 20, 2013, I had my baby shower given by one of my Revolve riders and attended by many, many of my regular riders.  It was such a perfect day, a perfect party and I felt immense gratitude and love from everyone.  It’s amazing how close I’ve gotten with my riders and the consideration and kindness I’ve received is simply amazing.  To say that I am lucky would be a great understatement.  I am truly blessed to have so many wonderful people in my life.


At 30 weeks, I’m still teaching 7 classes a week although this is the month that I will be dropping all my Zumba classes and strictly teaching cycling.  As soon as I feel too uncomfortable on the bike, I will be teaching off the bike more and I will see how long I can make it.  I enjoy teaching the barre ride especially because I feel like those barre moves help my posture, ease the pain in my lower back and help with flexibility.  The increase in the hormone, Relaxin, during pregnancy has made stretching feel wonderful!

I am experimenting again with my bike position in class and found that raising my seat a little higher than normal gives me belly and my legs a bit more room and has helped me to be able to ride more comfortably.  I have no doubt that I can continue to ride the next month, but the only thing preventing me from actually riding a whole class is that my lungs are a little squished and it’s definitely getting harder to talk and cue through class while riding.  Unfortunately, there are no adjustments that will help that!  My body has adjusted somewhat to allow me to make it through class though and it’s simply amazing what the human body does to allow us to function.  It never ceases to amaze me.

I’m still doing my best to eat healthy, take my vitamins and get lots of water.  I’ve experienced no leg swelling, no heart burn, no indigestion, not a lot of fatigue and for the most part can still sleep comfortably.  I do get tired now and then, but the fatigue is not nearly as overwhelming as I expected and can be eased with a good night’s sleep.  I do owe this to having an active and healthy pregnancy.  I cannot emphasize enough how important it is to treat yourself well during pregnancy – what’s good for mom, is also good for baby!

I think one of the most rewarding experiences I’ve had and am still having is when my students, members, and riders tell me that I motivate them and they are inspired day after day by watching me teach my classes.  I really never thought about how I would be able to motivate so many, and it makes my “job” so worth it.  I’ve heard repeatedly that the only reason someone got out of bed to make it to a 6am class because they knew that I (big belly and all) managed to get myself up and out to teach class.  It is truly rewarding to know that I helped someone get up and work out that day.

Well, my next update will be right before I give birth or shortly after the baby is born.  I’ve got a few more weeks to go, so please come on out and ride with me for the last weeks in 2013!