Apply These 8 Secret Techniques To Improve Rowing Machines

The rowing machine exercise is an indoor exercise and it has several health benefits. It is a serious component of cross fit that should be afforded the respect it deserves through regular practice. This exercise helps to keep your body fit and healthy and it helps to breathe easy. It is an efficient and effective low impact exercise that utilizes the abdomen, arms, legs and back to provide a total body workout and the rowing stroke is a smooth and continuous movement. There are four steps to each stroke you to take on the best rowing machine such as catch, drive, finish and the recovery. You start each stroke with the catch while the drive is when the power is generated and the finish obviously is the end of the stroke with the recovery. To maximize your calorie burn, focus on higher speeds for a shorter period of the time when using an indoor rowing machine. In this exercise quickly for twenty minutes will burn more calories than rowing at a moderate and the many benefits of this exercise are obvious such as burn calories, lose weight, fit your body and improve your heart health. You want to put effort into the rowing stroke is a combination of the stroke rate and resistance setting and there is a greater stress put on the back with the slower stroke rate. When a person regularly workout for several weeks and their fitness level increases and the time of the workout can increase your body fit. Following these rowing machine techniques will also make your indoor rowing session more safe workout and enjoyable.


Some techniques to improve rowing machines

  • First, step seat comfortable on the seat of your rowing machine with your knee bent and your shins vertical and then make sure your back is parallel to your things and upright. Get more details here.
  • And then extend your arms forward and putting them to the floor and hold the handlebars with the firm. Extend your legs fully and pushing against the foot pads and keeps your body upright and continues through the extension.
  • This technique will engage the core of the body beginning the motion backward and you will begin pulling the handlebar toward your body no higher than chest level. As you move backward the force needed by the legs will increase. Source of information:
  • Your legs should still extend and flat during the finish and your shoulder should be slightly behind your hips and elbows should be bent with your hands against your chest.
  • After completing this you will slowly go back to the original position and this will give you time to recover from the drive and finish.
  • Your arms will be fully extended and straight and your torso should move back over your pelvis and with your hands over your knees, your legs will once again bend toward the stretcher or foot pads.
  • The whole way through the drive you should feel a solid connection between the footplates and the balls of your feet and your heels will lift up at different points during an owing stroke. Your position is one of the most important aspects of proper rowing machine technique.


The many benefits of rowing machine exercise are obvious and it helps you to keeps your body fit. There is a different type of rowing machine is available in the market so before buying you should research and also read about the rowing machine reviews to help you what great model fits your needs as well as your budget.

Yoga at Home

Are you loving this Fall weather as much as I am? My favorite season has finally arrived. Speaking of arrivals…


My husband and I welcomed Zachary Tyler to the world on August 31st! We are so in love and enjoying our time at home with our little man.

Thank you for the support you gave me this year to teach while pregnant. It wasn’t always easy, but you kept me going.

Here’s a 20 minute at home practice so that you can keep your practice going at home. Even a short at home practice makes a huge difference. Of course, this isn’t a place to judge ourselves about how much we can accomplish – simply do your best. That’s all we can ever do, right?

I’ll be in touch with more ways to get your OM on at home.

Beginner’s Yoga Workshop

Vinyasa yoga is an amazing tool to help you deal with stress, get into better shape and experience something more from your workout (because yoga is so much more than that!). Learn how to simply feel better. You’ve heard the buzz that a yoga practice can make this happen.


What are you waiting for?

In my Beginner’s Yoga Workshop you’ll learn the basics of yoga in a safe and welcoming environment. No need to question whether you’re doing it right or wondering if everyone is staring at you 😉 Everyone else is new too.

Plus, with my small class size you’ll be given the personal attention you want.

Are you ready to make yourself a priority?

I teach a physical style of the vinyasa practice. My beginner’s workshop and basics classes do move at a slow pace for new students. Of course, you’ll build heat in the body so expect to sweat (but you knew that already… it’s kinda what you’re looking for!).

Here’s what’s included:

  • two hour workshop
  • personal instruction
  • a free drop in to one class the following week
  • breakdown of poses taught during the workshop
  • at home practice
  • plus a bonus video

What we’ll cover:

  • the benefits of yoga
  • the importance of our breath
  • the poses that make up Sun Salutation A (plus, what the heck that even is!)
  • how to move through Sun Salutation A
  • foundational standing poses
  • restorative poses

Beginner’s Workshop Love | What Students are Saying:

“I felt more energized and happy immediately after. I loved it and can’t wait to go back 🙂 Erica seems like such a wonderful, sweet lady! And a great teacher” Jessica M.

“As my first real yoga class (aside from what yoga-ish moves Jillian Michaels throws in her workout vids), my experience at YogaFlow Studio was fabulous. Erica was friendly, welcoming, and helpful the entire class. Very much looking forward to my next class.” Raven Anne S.

“I had a great time. I liked that it was a small class and very relaxing. Erica is a fantastic teacher and I feel comfortable going to her classes. She’s also very patient.” Kristin M.

Frequently asked questions:

1)   What’s the difference between this workshop and your basics classes? My basics classes move at a slow pace and are designed for new students. This workshop moves at a different pace and style. We will break down the poses and discuss the importance of props and proper alignment in greater depth than we would in class.

2)   Is this required for new students? No, but if you are brand new to yoga it’s recommended that you attend this workshop so you know the foundations of vinyasa yoga.

3)   I’m a visual learner. How’s this taught? For my beginner’s workshop I demonstrate the poses on my mat at the front of the room. While this is different from my style of teaching, I’ve found it most helpful for beginners. When we’re brand new we need to see what’s going on. I still include detailed verbal instruction for those who learn better that way.

4)   I’d like to start a yoga practice, but I’m not interested in a lot of movement. Is this for me? That’s perfectly fine! There are many styles of yoga and I’d be happy to connect you with a teacher that better suits your needs.

Why Yoga Props Can Elevate Your Practice

Yoga props.

Blocks. Straps. Blankets. Sometimes hidden in the corner of a yoga studio. Sometimes never mentioned by a teacher. Or, sometimes used thoughtfully throughout an entire class.

Different styles of yoga and different teachers have varying opinions on using props during a class.


I believe the use of yoga props can elevate your practice.


1.  More Space. When we sit on the edge of our blanket in meditation, we are creating the openness needed in our hips to keep our spine comfortable and safe. When we place our hands on blocks, we bring the floor up to us. When we grab for our strap it lengthens our foot or leg. Yoga props help create more space in our bodies. And this is so important. When I breathe into the expansiveness that props can create, I feel lit up and alive. My exhales are euphoric and my lips soften into a smile.

2.  Bye Bye Ego.  While that pesky little ego is an important aspect of our being, often times it can get in our way. Our ego tells us that we don’t need yoga props. We can do it all on our own. “Me? Need help? I don’t think so.” It is okay to need help.  Sprinkle in the use of props in your practice and you’ll learn it’s okay to ask for support in other aspects of your life as well.

3.  Here is where I am today.  And it’s exactly where you should be. Maybe today you need a block for your bottom hand in Trikonasana and tomorrow you don’t. When we learn to listen to our bodies instead of forcing them into what we think they “should” be doing, our whole being softens into acceptance. We accept that today our body may be sore when we step on our mat. We then accept when we are pushing ourselves off our mat and learn to soften there as well.

I teach vinyasa yoga and love the fluid, almost dance-like, quality that can come from this practice. Do I teach each pose with a prop? Nope! But, I always invite my students to play around with props and kindly incorporate them into a pose when needed. It’s what can open you up and elevate your practice.

3 Steps to Benefit Your Practice and Your Life

What’s one simple way you can benefit your yoga practice and your life? What can engage your core muscles, alleviate lower back and neck pain, and give you a confidence boost?


Good posture.

As simple as this may be, most of us are so used to slouching (at our desks, over our cell phones, on our couch…) that it’s going to take a little work to get there. Not to worry, here are 3 ways you can work your posture!

1.  Awareness:     Yoga teaches us to notice the nuances in our body and the world around us. This is what sets most yogis on a path to live a more healthy and natural lifestyle, not only for themselves, but for everyone on this planet. The same applies here. Once we become aware of our posture we can use those opportunities to work on making it better. Do you slouch? In which situations are you more hunched over? Start to notice when your posture if off and you’ll be empowered to take the following steps.

2.  Hip Placement:  Standing or sitting, place your hands on  your hips with your thumbs reaching towards the back and your other four fingers on the bony part of the hip that’s pointing straight out in front of you. Are your thumbs higher than your fingers? If so, gently move your tailbone down until your thumbs and fingers are in the same plane. Be careful not to tuck the tailbone too much, causing the fingers to become higher than your thumbs. Are your fingers higher than your thumbs? If so, gently bring the tailbone out slightly until your fingers and thumbs are in the same plane. Again, be careful not to move the tailbone back too much.

3.  Core:  Engage your lower belly by bringing the muscles in and up. Depending on your current core strength, it may take practice before you feel the engagement. No worries! Keep practicing as you are building strength in the process. With good posture comes a stronger core. Who knew you could build those muscles so much by simply standing up straight? Count me in.

Remember, this is also a practice. It’s not about judging ourselves, but noticing and growing from that experience. Overtime you’ll notice all the benefits that come from standing up straight!

Do you have any tips on how you keep good posture? How has it changed your practice, or even your day to day life? I’d love to hear from you in the comments below.

What Is Yoga?

Yoga, which means “join together or union” in Sanskrit, is a practice that dates back over 5,000 years. Yoga is a collection of techniques utilized by individuals to bring the body, mind, and spirit together. This is done through the three major components of yoga – exercise, meditation, and breathing.


There are several branches of yoga, each one having its own unique characteristics and approach to life. At the same time, many of the branches overlap. Different people may be attracted to different branches of the practice.

For instance, introverted individuals may be attracted to raja yoga. Meditation is the focal point of this branch of yoga. Raja yoga encourages a contemplative or monastic lifestyle; however, joining a monastery or an ashram is not necessary to practice this type of yoga.

Another branch of yoga, bhakti yoga, focuses on devotion. Practicing this type of yoga gives individuals a chance to channel their emotions in a positive way. It also helps individuals accept themselves and others.

Tantra yoga, another type of yoga, focuses on ritual, including consecrated sexuality. Tantra yoga encourages a celibate lifestyle and may attract individuals who find meaning in rituals and celebrations, such as Japanese tea ceremonies, birthdays, and holidays.

Hatha yoga is perhaps the most popular branch of yoga; it focuses on physical and breathing exercises. Individuals may utilize hatha yoga to improve health. This type of yoga aims to unite the body and the soul. In another branch of yoga, karma yoga, individuals focus on selfless action without concern about the results of those actions. Actions are taken for the greater good without concern about self.

Related Health Site:

Jnana yoga focuses on the mind; it encourages individuals to gather intuitive knowledge from their souls. Jnana yoga is said to be the most difficult, yet the most direct branch of yoga, as it requires intensive study.

No matter what branch of yoga an individual decides to participate in or study, the general practice of yoga has many benefits. For instance, yoga can increase muscle tone, flexibility, and posture. In addition, because yoga focuses on breathing exercises, lung capacity may also improve. Types of yoga focusing on meditation or breathing exercises help people feel less stressed. Additionally, yoga tends to lower the levels of the neurotransmitters norepinepherine, dopamine, and epinephrine, which also help people feel calmer.

Yoga also benefits the heart by lowering blood pressure and heart rate. Yoga has also been shown to improve medical conditions, such as asthma, arthritis, and back pain.

Yoga utilizes meditation, breathing, and physical exercises in order to unite the body, mind, and spirit. Though there are several branches of yoga, the general practice of yoga can help individuals improve their physical and emotional health.