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.
Our Row House coaches give their best tips on how to stay on-track with diet and fitness this summer and still enjoy these three months of warmth and sunshine. Read all 10 of them here.
RH Coach Macy Sirmans gives us a creative twist on beating her sweet tooth in the summer by using frozen cauliflower to sub for her ice cream cravings.
After being plagued with injuries, Olivia found rowing as a way to get back to her fitness routine.
Pride month is over but the music plays on. Check out Max's Pride Playlist for 38 songs that'll motivate you on and off the rower.
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.
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…
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.
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!
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!)
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!
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!
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?
Listen to your body.
Begin and end each training session with intention.
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!
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!
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.
The past few months have had our ears buzzing. Others have been talking about us here at Row House. See what they have been saying.
The Row House Team wins the Gold Medal at Head Of the Potomac 2016.
Sierra completed our Resolve 2 Row challenge and we are thrilled to share her progress in all that she has accomplished since she first began her mission to live her life with a purpose! She is an inspiration to all of us here at Row House and we are delighted to have her a part of our crew.
They've been training for months and now the time has finally come and gone: the Row House C.R.A.S.H. B's team is headed to Boston February 28th to compete. Each completed a 2,000 meter sprint in their respective divisions. The team included Coaches Scott, Caley, Chris and Eric V.F. and our devoted crew Michael Ash, Geneva Khooshabi, and Christopher Ryan. Check out this highlight reel to see how our crew did.