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Staying Fit This Holiday Season

Our coaches share their tips and tricks on how to stay healthy this holiday season.

Make healthy swaps

Macy, her mom and grandmother gather in December to bake candies, cookies and cakes for her family to enjoy through the Christmas season. This year she's mandating swapping out traditional ingredients for healthy alternatives.

"We’re replacing regular flour with coconut flour, regular milk and almond milk, and (if I can convince my Southern grandmother), avocado for butter. Chia and flax seeds may even be making an appearance in her kitchen this year!" Here's a list of other relevant replacements holiday bakers and cooks can consider in the coming weeks.

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She's also petitioning to replace an afternoon nap on Christmas day with a family fun run. "As of now, I’m the only registered participant, but I’m optimistic."

Up your cardio

Caley plans to up her cardio and conditioning this month. "I love lifting weights, but I’m going to make sure that I’m rowing a lot to stay trim! I also find that rowing specifically does wonders for the abs!"

Maintain your current routine

Tom suggests sticking as close as you can to your workout and eating schedule. "Keep that alarm set (maybe sleep in an extra hour) and get moving! Even if your only option involves lacing up your running shoes and doing a body weight circuit, you'll feel better for maintaining that commitment to yourself."

For a great full body workout you can do anywhere, try 3x10 minutes running (or your favorite low-impact alternative) at a moderate pace. Between pieces, knock out your 5 favorite floor moves from Row House's full body class for 1 minute each. Try squats, walkouts, push-ups, lunges, planks, and finish up with double squats to really hit your buns for the holidays!

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Try something new

Use travel as an opportunity to try something new, Tom suggests. "Never done a bootcamp or always wanted to pop into a boxing class? Explore your location and take a vacation from your routine to keep things interesting!"

Move every day

Spencer makes it a priority to get in motion at least once per day. "I know it's tempting to kick back and relax while you're off for the holidays, but staying active is going to boost your metabolism in the face of all those holiday sweets. Even if it's just getting outside for a walk, make sure you do something active every day!"

Enlist a friend and sweat together

Find a buddy or two (brother/sister, mom/dad, cousin who's home for the holidays) and sweat. Whether it's indoors or outdoors, be creative!

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Meet the Rower: Dominic

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Meet the Rower: Dominic

Name: Dominic 

Occupation:  Architect

Hometown: London, England

 

How did you get involved in Row House?

Back in August 2016, I was looking for a new challenge.

Do you remember your first workout? 

Yes! I discovered that I really enjoyed the energy of rowing together in a group. I rowed in a crew over 25 years ago on the river Thames and loved it – so it was fun to rediscover the crew feeling but in the easily accessible context of a fitness studio class.

What were your goals when you first started? How have they changed?

Over the years, I have pursued several fitness plans from the “do nothing at all” plan to trying to stay motived with a gym membership and even martial arts. I was starting to feel that I was slowly and steadily putting on pounds and not shedding them as easily as before. I was also looking for a pursuit with low impact as I have noticed that muscle injuries have started to take longer to heal.

Once I started to see how much I enjoyed rowing again I set myself the goal of losing 20 pounds in 3 months and achieved it pretty easily taking two or three classes as week and being more disciplined about eating right. Now my goals are about maintaining the weight I want to be at while improving stamina and fitness while focusing on getting my rowing form correct at every stroke – that’s one of the hardest things to achieve, but feels right when you take a perfect stroke.

How have you grown in that time you've been with us?

I am certainly feeling fitter and healthier carrying less weight around and being more conscious of my posture. After a busy day, the energy of a row house class quickly pushes stress away while you focus on getting the most efficient stroke right.

What do you enjoy most about Row House?

Small scale, friendly, totally nonjudgmental environment where staff goes out of their way to get to know you and make you feel welcome.

Do you have a favorite workout, or class?

In the last few months I have really been enjoying the Level 2 classes when we go through racing drills and distance pieces. These classes are best when they are small as the focus on split times and stroke rates is intense. Bethany’s Full Body classes are a constant go-to for me as she reads the mix of people in a class very well and tailors erg work and floor work perfectly to keep an elevated heart rate; achieve meaningful results in terms of split times and distances on the erg and also do a full set of repetitions on the floor. All while being a very motivating and fun coach!

I really liked the team spirt that came out during the 100,000M January challenge. It was great way to break down barriers between your fellow rowers and I personally loved the challenge of really trying to maximize my meters while still participating in all the aspects of a class. I needed to pick up some meters to make the challenge in an open class but even that ended up as a sort of meditative experience.

Do you have any advice for new members?

Get to know your favorite coaches and they will help you keep track of how you are doing with your goals and your training.

Dominic has become a studio favorite at Row House Chelsea, he even got back in the boat with Coach Jon earlier this summer during our On The Water Summer Series! 

 

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Client to Coach

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Client to Coach

When you meet this Georgia-peach, you'll isntantly be graced with Southern-Hospitality that abounds like nothing you've ever seen! Macy came to the Row House family by way of her four-legged friend, Goose. One fall day in 2016, Goose took an unexpected right turn, causing Macy to severely break her leg. With a long road to recovery, Macy stumbled upon Row House and never looked back... 

Meet Macy: 

Row House Birthdate:  I took my first class in January 2017 and I taught my first class in June 2017. 

Why do you like rowing?  Rowing was a key part of my physical (and mental) recovery after I broke my right leg in October 2016. I was a cardio-aholic prior to the accident that left me immobile for a few months. Rowing, which is low-impact enough to accommodate a leg injury, gave me my cardio back. 

(On a less sentimental note, I’m a shameless bikini enthusiast — so any exercise that tones my legs, arms, and abs at the same time (lookin’ at you, erg) is my jam.)
 

What do you feel is your strength as a row house coach? I’m fairly new (but highly committed!) to both the fitness space and rowing world, so you can trust me with your most clueless exercise and rowing-related questions and I promise not to judge you. We’re on a wellness adventure together, y’all!

How do you want your rowers to feel during your class? I want rowers to sweat, smile, and seek out their best split times — then, leave class feeling totally empowered.
 

What are three adjectives to describe your class?  Spirited, sassy, and super sweaty. 

Outside of Row house, or rowing what do you do for fitness?  Catch me jogging through Central Park with my 107-pound yellow lab (and best friend), Goose. 
 

What is your biggest rowing accomplishment (on erg or water)?  Finding a sport that’s fun, keeps me fit, and has introduced me to a whole new community in big ole New York City (shout out to my Row House fam) is both an accomplishment and a dream come true. 
 

Where are you from?  I hail from a small town in the Northeast Georgia mountains.

Macy can be found on the schedule at Row House Columbus Circle + Chelsea most weekends.

Macy can be found on the schedule at Row House Columbus Circle + Chelsea most weekends.

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How to Row For The Cure

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How to Row For The Cure

October is Breast Cancer awareness month, and here's how you can take your love of rowing, and use it for a good cause!

All month long we'll be hosting classes for several great causes. All you need to do is come, possibly bring a friend, and donate if you're feeling extra generous!

The first great cause is Recovery on Water, affectionately known as ROW. 

Recovery on Water (ROW) is a rowing team that gives survivors of breast cancer the unique opportunity to interact, become active in their recovery, and gain support from fellow survivors. ROW provides free exercise for patients and survivors of breast cancer 7 days a week and year round. Exercise has been shown to decrease cancer recurrence in breast cancer survivors by up to 50%. 

Our 2017 impact study shows that ROW increases exercise frequency in survivors that join the team by 78%. 95% of team members share that ROW makes them feel part of a community and less alone. 97% say that ROW has helped in their efforts to
maintain a healthy body weight and 100% of respondents would (and do!) recommend ROW to other patients and survivors of breast cancer.

Donations can be made at recoveryonwater.org/donate

Next up, is Row for the Cure. This dedicated group of volunteers travel far and wide, to rally the rowing community to host local regattas to benefit the Susan G. Komen foundation. You can find a local regatta near you by checking out their website, or take part in the fun, but attending one of the Row House PINK EVENTS this October!

If you're looking to donate directly to the fight here in New York City, we also strongly encourage donating here. 

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Healthy Ways to Spike Lemonade

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Healthy Ways to Spike Lemonade

Row House Staffer Dre’s favorite summer time post-workout drink is… lemonade: it’s refreshing, sweet, and the epitome of summer time. Here she gives us some of her favorite add-ins to for the season.

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7 Reasons Why We Row

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7 Reasons Why We Row

Whether you're just exploring or you've been here before, we'd like to share some reasons that Rowing is on the rise. After all, Those Who Know Row.

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5 Ways Our Restore Class… Restores

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5 Ways Our Restore Class… Restores

Our RH Restore class is back by popular demand. Remember, recovery isn’t for wimps, it’s necessary to get you back on track to work harder and more effectively on your non-recovery days. This class will still give you a sweat, but you’ll have a bit more focus on the mind, stretching and rhythm.

Read five ways our Restore Class is designed to restore…

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Meet the Rower: Macy

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Meet the Rower: Macy

Meet Macy, who broke her leg after tripping over her dog (yep, it happened) and used rowing as a primary way to get her cardio in. Fast forward and now she's studying to be a Row House coach. Get ready to be inspired.

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Meet the Rower: Brady W.

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Meet the Rower: Brady W.

Name: Brady W.

Row House Studio:
UES and Columbus Circle

When did you get involved in Row House? I took my first Row House class on 10/18/16.

Do you remember your first workout? I remember my first workout because it felt so new to me - it was a complete body workout that was fun, engaged muscles I hadn’t really been working before, and didn’t leave me feeling completely defeated. I remember telling Gretchen after class that rowing left me feeling GREAT and the best kind of sore the next day.

What were your goals when you first started at Row House? My initial goal was to lose weight, and I just wanted to find an entertaining way to do it. 

How have you grown? Since my first Row House workout, I’ve lost 35 pounds, developed a consistent training program, cleaned up my eating (also thanks to The Whole30), and have noticed a total shift in my attitude, energy level, motivation, and productivity.  It’s been a great time in my life and I’m very excited to continue nurturing that.

What do you enjoy most about Row House? I enjoy the emphasis on form and performance.  It’s easy for everyone to have a very unique and individual experience there while working side-by-side in the same classes. It’s great for those who like competition and those who want to track their progress privately. Those who want to silently conquer their goals and those who want a welcoming support system! I recommend it to everyone.

What motivates you? Progress motivates me.  It has led to success in all other areas of my life. Developing a strong body and mind has led to better performance in the gym, but also at work, home, with my friends, and other projects that I have going on. 

Do you have any advice for new members? My advice for new members is to commit to trying 100%. You need to decide that NOW is the time to make a change and see it through.  And if you’re unsure if now is a good time for you - talk to the staff! I had to ask a number of questions when I first got involved because it was such a new experience for me. But committing made it so worth it.

Brady can be seen frequenting Gretchen's HIIT class! 

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9 Muscles that rowers are using that everyone else isn't! 

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9 Muscles that rowers are using that everyone else isn't! 

Why spend your time exercising only half your body, when you could be using it all?

Rowing is the ultimate fully-body workout.
That's right, rowing includes legs, back, ab, and arm day - all in 1 session.

 Unlike other group fitness classes, rowing utilizes your entire range of motion. You can expect to engage all your major muscle groups from head to toe, hence the full body. And once you finish the workout you leave feeling like you've learned about muscles you didn't even know you had! 

The top 9 places you'll hit each time you row:

1. Quads – which are crucial to walking, running, running and squatting!
 

2. Glutes – your butt is responsible for movement in your hips and thighs…  
 

3. Hamstrings – controls your flexibility and knees when they are bent


4. Lats – a very powerful rotator of the trunk, and midsection


5. Core – provides you with stability and control


6. Shoulders – we all know how much these get used!


7. Triceps – are crucial for controlling your forearm, and hand movements control


8. Back – protects your spine, and allows you to be upright


9. Biceps – this muscle is essential in the function of lifting your forearm  

 

BONUS: You also get great Cardio (which we all know is pumping your heart muscle!)

 

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5 Tips for Sticking to Your Workout

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5 Tips for Sticking to Your Workout

For those days when everything seems impossible.. especially working up a sweat.
Row House Coach Bethany gives us her 5 Tips for Sticking to Your Workout:

Top 5 from Bethany:

1. My number one tip is to be prepared! Sign up for your class early, make sure you have enough water, don’t eat a five course meal 20 minutes before your class, but also don’t be starving! These are all things that when you’re in an unmotivated state of mind can easily deter you from pushing through and going to your workout.

2. Take your workout in increments, focusing only on the piece in front of you.  Instead of telling yourself you have to get through 45 minutes of rowing, tell yourself you only need to get through this 4 minute piece and then you’ll tackle the next piece.  Once you’ve accomplished several small goals, before you know it you’ll have accomplished a huge goal.

3. Create a relationship with your instructor - we’re here for you!  Simply introducing yourself goes a long way.  Once I know who you are, I’ll remember your meters, I’ll know your limits and also what you're capable of so that I can push you to the best of your ability.  It’s the most rewarding part of my job to see someone grow!  If you’re invested in the workout, then I’m invested in you, and from there, anything is possible.

4. One thing that really helps me and my crew, especially on a weekend, is to think about what you’re rowing for… even if it’s for that mimosa immediately after class.  Once the rowers begin to think about their goals, the energy in the room goes into full force.

5. Lastly, let’s not forget we all have the same number of hours in a day as Beyoncé… and you know she didn't get her fierce body by skimping on her workout. No excuses!

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Meet the Rower: Tali C.

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Meet the Rower: Tali C.

Name: Tali C. 

Quote: I always leave with a smile.

Row House Studio:
I love them all! 
I love the energy at Chelsea and Columbus Circle, but UES is so convenient I go there too!

When did you get involved in Row House? Around December 2015, a friend suggested I take a class with her. We are both runners, but she said this is a great cross training workout for us and really gets the muscles we need working. I started and fell in love immediately. Since then I've done Resolve2Row both last year and this year, and a half marathon. 

What do you enjoy most about Row House? The workout itself is a great combination of cardio and strength training, but it's non impact which is good for me. I sweat it out and love every minute. 

What were your goals when you first started? How have they changed? At first I didn't have set goals, since I was using Row House as a way to get stronger and vary my workouts. As I got into it, that did change. Main goal: chase that 1:59 split! For me that will require a whole lot of consistency.  


What motivates you? To be a better me. To get stronger. 

Do you have any advice for new members? At first it may be a bit confusing and you may not understand what the hell stroke rate and splits mean – just stick with it. You'll get it after a few classes, you'll get stronger, you'll get used to the numbers you see and you'll know how to evaluate if you're getting better and stronger (you definitely will!). Mainly, just have fun. 

Tali can be seen frequenting our RH Full Body classes! 

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Why run when you can ROW?

Coach Erin gives us the inside scope on bad knees, running marathons, and how rowing is the perfect cross-training! 

RH: Have you ever run a half marathon before?

Erin: This will actually be my first foray back into competition since hanging up my competitive racing oars, and I could not be more excited to get back into training mode. And what better place than the most beautiful place in the world, Yosemite National Park in California! The Half lets me ease back into training with the ability to track tangible, incremental goals along the way- making each training session an opportunity for a check mark in the “win” column.

RH: Can you tell us a little about why have you have chosen to incorporate rowing into your half marathon training plan?

Erin: My knees have a nasty habit of not keeping up with what my mind thinks I’m capable of. I have designed my training regimen to alternate between running and rowing which gives my joints a low impact, highly efficient alternative to grinding out the miles.  Rowing builds endurance, improves my strength and increases my stamina - just without the wear and tear of running.

RH: Can you give us an overview of what your half marathon training plan looks like and how you’re executing it?

Erin: The journey of 13.1 miles began with a single step (proceeded by however many steps it took to run one single mile). My knees have kept me from basing my training solely on running. Instead, I mix in rowing classes throughout the week that serve not only as indoor cross training, but keep my knees healthy while still allowing my body to build up long distance stamina. My weekday running steps are reserved for shorter speed work.

I make sure to end each training session (both running and rowing) with foam rolling and a protein rich snack within 30 minutes of taking my last stride/stroke to facilitate muscle recovery and prime my body for tomorrow’s challenge.

RH: What advice would you give someone who is looking to train for a half marathon?

Erin:

  1. Listen to your body.

  2. Begin and end each training session with intention.

  3. Celebrate your daily victories, whether it’s hitting a certain number of meters on the erg or miles on foot, both put you that much closer to making it through 13.1 miles.

 

Coach Erin Landy coaches regularly at the Columbus Circle and Chelsea studios, her classes include the fan favorite Competition Row! Besides her love of running, Erin is beyond knowledgable on all things Georgetown, Jeopardy, and Beyonce! 

Book a class with Erin

 

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5.7 MILLION METERS

5.7 MILLION METERS

The January Resolve-2-Row quest for 100,000 meters was no small undertaking, and our members handled it like the champs you are! Whether you rowed 20K, lost 10 lbs, or hit a record 400,000 meters in a month, we are so proud of the accomplishments of each of you. 

As a collective team, our Resolvers rowed a combined 5.7 MILLION METERS! 

That's about the same as going from New York City to Lisbon, Portugal, same as roughly the length of 52,245 football fields, or 21,184 Titanic ships end to end. 

That's how far YOU took us in January! 

 

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Why Indoor Rowing is the Best Boutique Fitness Workout

Rowing, which has long been recognized by serious athletes as one of the most effective forms of full-body exercise (hello Harvard rowing team), is the hottest new workout to hit the boutique fitness scene. Studios such as Row House in New York City are leading the pack (or should we say crew), bringing the beloved water sport indoors and encouraging people of all fitness levels to get on board. Here’s a list of five reasons you should start indoor rowing ASAP according to Spoon University.

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