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Quick update for those asking: Yes, I’m still in the game, and training people daily.

1. Client Success Stories!

2. Exciting News: Online Course in Progress!

3. Shows Coming Up!

My band Mr. Doubtfire is still rocking and keeping the momentum going with Halloween shows coming up soon.

P.S. My girlfriend just passed the CDR exam and is now officially a Registered Dietitian!

Thanks for all the support. #Training #Nutrition #SuccessStories

For over 15 years I’ve worked closely with clients both in-person and online, who have little to no gym experience, but want to start working out.

Having said that, I understand how intimidating, confusing, and daunting of a task it can be.

If this sounds like you, and you’re looking to improve your body composition, strength, or performance through resistance training, I’m here to help.

***You can apply for online or in-person coaching by sending an email to rivelli.justin@gmail.com titled “coaching”.***

Hey everyone, I figured I would post this to social media in case you wanted to follow along. 

1. I’m going to be documenting the road to my first Ironman in extreme detail on this page here.

A full Ironman consists of a 2.4 mile open water swim, followed by a 112 mile bike ride, and ending with a 26.2 mile marathon run. All of which must be completed in 17 hours. 

2. I’m only at the very beginning stages of training, but there are a few reasons why I want to do this. 

I’m not a swimmer, runner, or cyclist, I have no real endurance training experience, and I’ve never done a triathlon. This makes me intimidated, excited, and ready to train for something new.

3. I believe this will make me a better trainer, coach, and leader. 

There’s a lack of strength and physique coaches who have ever competed in a triathlon or trained for endurance seriously. I want to help break this trend. 

Note: I’ve also noticed the triathlon world is in need of proper resistance training guidance. By going through what these athletes do, I believe I’ll be able to relate to them on a deeper level, and help them discover, apply, and receive the benefits of resistance training.  

You can follow my journey, and discover my entire nutrition and training plan in detail by clicking here.

P.S. I’d love your feedback on what type of content you’d like to see during this process. 

Summary:

• Most people overlook the critical aspects of an effective exercise routine.
• In this workshop you’ll learn how to perform the basic exercises that are often undervalued yet required for fitness success.
• You’ll also receive individualized coaching and direction from one of us at all times. 

Who is this for: 

• Adults who want to bring out the best in their body and performance, with an emphasis on cautious and calculated coaching. 
• Those who want to get back into exercising in an appropriate way that’s practical for their lifestyle.
• It’s also for people who are just starting out, and/or would like to improve their self-esteem and self-satisfaction with fitness. 

Details:

• Date: April 27th, 2022 
• Time: 5:30pm to 6:45pm 
• Place: My gym at 2 South Street, Suite #40, in Pittsfield MA
• Requirements: A change of sneakers and athletic type clothes
• Price: $100.00 and bring a friend for FREE
• Contact: Justin Rivelli
• Email: rivelli.justin@gmail.com Phone: (413) 281-1615

We’re only accepting 8 participants total. Payment must be made 48 hours in advance to claim your spot. 

Bonus Gift! For attending the workshop I’ll send you a FREE, no equipment needed, full body workout routine (with video demos) so you can use what you’ve learned.

You can apply to attend by sending me a direct message or email to rivelli.justin@gmail.com. 

I’d love to talk with you and see if you’re a good fit. 

P.S. If you’re on the fence about applying to attend, I have plenty of client testimonials that will gladly speak to you about their experience under my guidance. 

I was super shy growing up…until I saw the light.

I never thought I’d be confident enough to tell anyone this, but now’s the time…

I’m also going to preface this by saying I had an amazing childhood, and came from a family that would do anything for anyone.

Here it goes…

Growing up I witnessed my mom (who is the most loving person I know) suffer from anorexia and bulimia. At 5’2″ she weighed as little as 58 pounds and was in and out of the hospital for most of my childhood. Thankfully she’s had a full recovery and is now a registered nurse.

I ended up spending a lot of time with other family members who provided my sister and me with the support we needed. We’re all still very close.

But money was a constant worry. My family never had much. I’ll never forget a baseball coach of mine pulling me inside his office privately to say “don’t worry about paying for your hat, we know what you’re going through.”

To make a long story short, my parents ended up divorcing when I was 15.

Why am I telling you all this?

Because training was my way out of the pain. It was the biggest force multiplier that helped me overcome all this and become the person I am today.

It helped me gain more confidence to act how I wanted to…

Like myself.

I started consistently training 16 years ago at age 16 and never looked back.

Early in my training career, I never thought I was big or muscular enough…

So I gained weight on purpose, eating every 2 hours, 8+ meals a day for over 6 years. Never missing a meal or workout ever, taking tupperware containers of food everywhere (even into bathrooms), and making sure I got “the best results”.

During this time I went from 155lbs to 208lbs. I’m about 5’10″…

After this…

I finally noticed I was a lot heavier than I imagined…

So I got as lean as humanly possible, competed in a bodybuilding competition, and stepped on stage as one of the leanest people there. Going from 208lbs, back to 163lbs, but with a lot more muscle on my frame than before.

Throughout all these fitness phases of feeling “too skinny”, “too heavy”, and where I am now…

I’ve researched, experienced, and coached people from all walks of life for over 13 years, on just about every type of diet and training program you can think of.

I opened a gym, started an online training business, and continue to do both of these things with no end in sight.

Training clients in person and online has also shown me who I really love working with. Normal people who want to lose weight, gain muscle, and actually be proud of their body.

I love showing my clients how they can work out while having a life outside fitness. Eating the foods they enjoy, and spending time with loved ones and hobbies that make their life worth living.

For some reason I relate to them as they have a lot of similar interests to me.

That’s my story. What’s yours?

If any of this message resonated with you, shoot me a message, I’d love to talk with you.

My personal email is rivelli.justin@gmail.com

– Justin Rivelli

Here’s a simple way you can workout at home without any equipment.

1. Each video below emphasizes 1 body part.
2. There are 3 exercises in each video.
3. Level 1 is the easiest, and level 3 is the most challenging.

Here’s a link to the videos if they don’t play: https://www.instagram.com/p/CY2A06qOG6e/?utm_medium=copy_link

How to apply this:

1. Pick 1 exercise from each video that allows you to complete 10 reps.
2. Do 2-3 sets of 10 reps with each exercise, 2-3x per week.
3. In sum you will perform 9 exercises, 2-3 days per week, for 2-3 sets of 10 reps.

I hope this was helpful.

Justin Rivelli
rivelli.justin@gmail.com

It seems like now more than ever, we need to support one another using our gifts. Therefore, I feel like it’s my obligation to be here for you in one of the ways I best know how. 

Since just about everyone is facing uncertainty about when fitness facilities will be reopened, I decided to make a completely free training program dedicated to solving the following problem.

The issue: You’re not able to workout at a gym, but you still want to make progress (lose fat, gain muscle, stay active, etc.) and/or keep the results you’ve already achieved.

*** Simply email me at rivelli.justin@gmail.com stating your name with the subject “Free Quarantine Training Program” and I can personally send you a pdf version if wanted.

You can also spread this offering by sharing this post and tagging a friend that might be interested. 

With love, 

– Justin Rivelli 

P.S. This is a generalized training program, assuming you have nothing to train with other than your own body weight. 

Note: If you have a more specific problem you want solved, according to the exact equipment you have available, I can also help. If you’re interested in this, just message me and I’ll give you more details about personalized online coaching.

Here’s the program.

TRAINING SCHEDULE

Day One: Workout A

Day Two: Off/Cardio/Etc. 

Day Three: Workout B 

Day Four: Off/Cardio/Etc.

Day Five: Workout C

Day Six: Off/Cardio/Etc.

Day Seven: *Optional: Workout D or Off/Cardio/Etc. 

INFO BEFORE YOU START:

1. Each training day, the exercises are to be performed in a “circuit fashion”. 
2. To begin, you’ll perform the first movement with the sets, reps, and technique prescribed. 
3. After this you’ll rest 30 seconds before moving on to the next exercise.
4. This will be repeated until you complete all the sets listed. 
5. Then you’ll rest for 90-120 seconds, and repeat the entire circuit four more times through. 

MORE DETAILS: 

1. If an exercise is too easy or hard for you, leave a comment (following the guidelines in the page description) and I’ll guide you on how to make it a more appropriate level. 
2. I’ve already uploaded plenty of videos for all ability levels, so don’t be afraid to ask. 
3. If something is bothering you, don’t do it. This is a generalized free program. If you want more specific help, feel free to message me and I’ll give you more details about other more personalized coaching options. 

VIDEOS TO EACH EXERCISE ARE LINKED 

***Just click on the movement and you’ll be directed to a visual demonstration of me performing it. 

WARM-UP TO USE BEFORE EACH TRAINING DAY 

1. Lying knee hug x 5 per side
2. Lying knee extensions x 5 per side 
3. Side lying windmill x 5 per side
4. Cat camel x 3 each direction 
5. Hip flexor stretch with anterior and posterior tilt x 5 each direction 
6. Downward dog with 1 arm reach x 5 per side 
7. Toe touch squat x 5 
8. Full body flexion/extension x 5 

DAY ONE: WORKOUT A

A1) Split squat variation 

Sets: 5

Reps: 5 per side

Tempo/Technique: Lower down slowly, and stand up fast but under control. Push through the back toe and the front foot to stand up. 

Rest time: 30 seconds, then into A2) 

A2) Shoulder external rotation with manual resistance

Sets:  3

Reps: 5 per side

Tempo/Technique: 

Rest time: 30 seconds, then into A3) 

A3) Standing calf raise variation

Sets: 5

Reps: 5 per side

Tempo/Technique: Stand up with 2 legs, lower down with one. 

Rest time: 30 seconds, then into A4) 

A4) Push-up variation

Sets: 5

Reps: 5

Tempo/Technique: Lower down slow, press up fast but under control. 

Rest time: 30 seconds, then into A5) 

A5) Biceps curl with manual resistance

Sets: 5

Reps: 5 

Tempo/Technique: Assume starting position shown in the video. The area you’re focusing on targeting is the arm that’s bending and straightening. 

Rest time: 90-120 seconds, then back into A1) 

DAY TWO: WORKOUT B

A1) Shoulder movement (Pike push-up, water jug side raises, etc.)

Sets: 3

Reps: 10

Tempo/Technique: Lower down slowly, and press up hard and under control. 

Rest time: 30 seconds, then into A2) 

A2) Single leg deadlift variation 

Sets: 3

Reps: 10 per side

Tempo/Technique: Push your hand on the doorknob away from you until you feel a stretch in the back of your standing leg (hamstrings). Stand up without ever touching your back leg to the ground. 

Rest time: 30 seconds, then into A3) 

A3) Back movement (Split stance row into wall)

Sets: 3

Reps: 5 per side 

Tempo/Technique: Assume set up position in the video. Slowly start pulling your elbow into the wall, (harder and harder from 0-100% tensions) until you reach your safest hardest contraction. From here slowly relax and repeat for 4 more reps. Then switch sides. 

Rest time: 30 seconds, then into A4) 

A4) Lateral squat variation 

Sets: 3

Reps: 10 per side

Tempo/Technique: Lower down slow, stand up fast but under control.

Rest time: 30 seconds, then into A5) 

A5) Reverse crunch 

Sets: 3

Reps: 10

Tempo/Technique: Control the way down, use as little assistance from your arms as possible. 

Rest time: 90-120 seconds, then back into A1) 

DAY THREE: WORKOUT C 

A1) Glute bridge variation 

Sets: 4

Reps: 5 per side 

Tempo/Technique: Bridge up with 2 legs, lower down with one. 

Rest time: 30 seconds, then into A2) 

A2) Bear crawl variation 

Sets: 4

Reps: 30 seconds 

Tempo/Technique: Crawl slowly with small steps of your arms and legs. Keep your feet far enough behind you so your hips don’t rise. 

Rest time: 30 seconds, then into A3) 

A3) Prone reverse fly variation with water jugs 

Sets: 4

Reps: 10

Tempo/Technique: Use soup cans or even just bodyweight if you don’t have dumbbells. 

Rest time: 30 seconds, then into A4) 

A4) Bodyweight triceps extensions variation 

Sets: 4

Reps: 10

Tempo/Technique: Lower down slow, press up hard but under control.

Rest time: 30 seconds, then into A5) 

A5) Step up or single leg squat variation 

Sets: 4

Reps: 10 per side

Tempo/Technique: Lower down slow, stand up hard but under control. 

Rest time: 90-120 seconds, then back into A1) 

*OPTIONAL DAY FOUR: WORKOUT D 

A1) Bilateral jump variation 

Sets: 3-5

Reps: 5

Tempo/Technique: Explode up as quickly as possible. 

Rest time: 30 seconds, then into A2) 

A2) Manual resistance chest isometrics 

Sets: 3-5

Reps: 5

Tempo/Technique: Slowly start pushing your hands into each other until you reach your safest, hardest contraction/effort. Then relax for a couple seconds and repeat 4 more times. 

Rest time: 30 seconds, then into A3) 

A3) Unilateral jump variation  

Sets: 3-5

Reps: 5 per side 

Tempo/Technique: Explode up as quickly as possible. 

Rest time: 30 seconds, then into A4) 

A4) Pulldown into floor 

Sets: 3-5

Reps: 5

Tempo/Technique: Slowly start pushing the back of your arms and hands into the ground until you reach your safest, hardest contraction/effort. Then relax for a couple seconds and repeat 4 more times. 

Rest time: 30 seconds, then into A5) 

A5) Side plank hip lift

Sets: 3-5

Reps: 5 per side

Tempo/Technique: Hold at the top (peak contraction) for 2 seconds.  

Rest time: 90-120 seconds, then back into A1)

Again, this is a generalized program template I believe the majority of the population can complete.

If you want more specific help, feel free to email me at rivelli.justin@gmail.com and I’ll give you more details about other more personalized coaching options. 

I can also send the training program in a different format. Thank you.

By having people perform the eccentric slowly (lowering phase of a movement where muscles contract while lengthening), you can discover a lot of things about them you might have not been aware of.

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For example, with just about any style of a single leg squat, people often “bounce” or “rock with momentum” out of the bottom position to stand back up.

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This usually makes them appear to be stronger than they really are, and use less of the muscles they’re trying to target.

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Instead, if you have people lower down slowly from time to time, make the bottom or “landing” position as quiet as possible, and then either stand back up with both legs (or one if they’re able too without compensation), their true abilities will be revealed.

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Many people will be surprised with how hard certain portions of the movement actually are.

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With that said, this post was to explain how you can use slow eccentrics to “check on” positions you’re struggling with, as well as your technique and strength throughout a particular movement.

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However, I talk about slow eccentrics in more detail in a previous post here.

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Important note: By respecting and utilizing each type of contraction, concentric (lifting/shortening), isometric (static/no change in muscle length), and eccentric (lowering/lengthening), and each lifting tempo (fast, slow and moderate speeds of movement) you can design a well balanced training program that suits your goals.

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In the video I show just a few ways to perform overloaded, slow eccentrics. Don’t limit yourself to the movements or tempos shown. Descriptions below:

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1. Horizontal Push/Chest: Myself performing a bridge to press with slow eccentric.

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2. Squat/Quads: Lindsey performing a goblet squat to a single leg eccentric.  

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3. Pull/Back: Noreen performing an inverted row to single arm eccentric.

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4. Vertical Push/Shoulders: Kate performing a double arm landmine push press to single arm eccentric.

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5. Hinge/Glutes & Hamstrings: Elena performing a trap bar deadlift to single leg split stance eccentric.

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#justinrivelli #fitness #onlinecoach #trainer #crossfit #bodybuilding #weightlifting #pilates #powerlifting #theberkshires #pittsfield

⚖ I find that when you’re performing unilateral exercises that require support from other limbs, using the scale is a great tool to see how much work the non-targeted side is actually doing.

⚡Don’t limit yourself to the ideas or movements shown in this video or post. You can also do things like…

⚡Move the position of the scale (higher or lower, more left or right etc.)

⚡Alter the base of support you use (toe or complete foot, finger tips or hand, etc.)

⚡One simple way to progress is by limiting the number that shows up on the scale (for example don’t let it read over 15 pounds, etc.)

#justinrivelli #fitness #onlinecoach #scale #singleleg #squats #deadlifts #bodybuilding #theberkshires #pittsfield #lenox #pilates #yoga #crossfit #quads #hamstrings

✅ Any coaching inquiries can be sent to my personal email at rivelli.justin@gmail.com