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Show highlights include:

  • The best low-impact workout you can do — especially if you’re dealing with nagging injuries (3:34)
  • How to make the stars align to help you quickly accomplish your wildest dreams (4:58)
  • This exercise works 85% of your muscles without adding unnecessary pressure on your joints (8:43)
  • Perhaps the safest workout you can do in the middle of a pandemic (19:46)
  • How to have a challenging workout without feeling like a bus hit you the next morning (21:02)
  • The one workout everyone can do — regardless of your age, weight, or fitness level (22:18)
  • An easy way to boost your heart rate for weight loss without beating up your body (22:59)

To learn more about Row House, you can check out their website at https://www.therowhouse.com/ and follow their Instagram and Facebook page.

To get in touch with Kennedy directly, you can reach out to her on her Instagram page @KennedyCH. Or to get in touch with Bella directly, you can follow her Instagram page @fortysomething.fitshow or join her free Stacking Bodies Rowing Club @sbrowclub.

The most important thing you can do to amplify your competitive success is focus on your nutrition. I created the Competition Nutrition Guide to help you maximize your performance. Get your free copy at http://CompetitionNutritionGuide.com.

If you’re ready to become the best version of yourself, head over to https://RedHNutrition.com to find the best supplement solution for you. And you can save 20% with the coupon code PODCAST20 at checkout!

Read Full Transcript

Hey y'all and welcome to the everyday athlete podcast recorded live from Omaha, Nebraska and I'm your host, Katie danger U S army veteran and founder of Red H Nutrition providing everyday athletes just like you, clean, effective nutritional solutions, custom formulated to help you reach your absolute potential every single day.

All right, guys, I am here with Bella and Kennedy, a Roadhouse Omaha West side. And Bella, We'll just start with you. What do you do at the grill house? Hi, I am Bella Doherty and I am the lead coach, which means that I, I coach as well as kind of help facilitate and manage our coaching staff, basically. So Kennedy and I are kind of running the show here. And then what about you Kennedy? What's your role? So I am the general manager of a rough house. I, yeah, that's me. Who does a GM. So I manage day to day operations. I make sure that my people are where they need to be. My coaches are feeling good. Any member that comes in before you've watched in our doors, you've probably talked to me whether that's email call, I am your number one gal. What is your fitness background? What have you done to get you to this point candidate? Yeah, so it all started back the galaxy alone.

(01:16): Exactly. When I was in high school, I started doing CrossFit from there. It just kind of grew to be a love and a passion of mine to get fit and feel really good. Then I became a coach when I moved out to Colorado and loved that came home and was feeling a little lost. I needed something else to do. So that kind of left me hitting different workouts. I thought I was a cyclist, you know, that was fun. Maybe a Yogi every now and then, but then this is kind of where rowing kicked in. I didn't know I was a rower or even enjoyed growing half as much because growing in CrossFit and rowing at Rojas is just a little different. So sure. I am just taking this on him, learning all the things there are to know about rowing. Bella. What about you? What's your background?

(02:00): I played almost every sport that there was growing up in my little town. And you had to go out for the sport basically like starting also small. Otherwise there wasn't a team. So, you know, starting from the age of five, you just do all the things. And then when I got to college, I didn't play for a while basketball and softball and I blew up my knee for the first time there. So that was one of five surgeries that I've had since then that involves the end of the story. So stay with me. So as time went on, I'm a hairdresser by trade. So this is, I'm a mostly retired hairdresser now, 24 years. And always during that time, I've always had secondary and tertiary jobs as kind of, we all do starting out. So I've done everything from, I was a personal trainer at 24 hour fitness.

(02:42): I taught kickboxing. I worked at my friend's awesome gym, compete, personal fitness. I'd spend grow Jean. He's got a great space where they do all kinds of different things in there, but he let me teach a bootcamp in there. And then during somewhere during that time, I decided to start CrossFit. Cause it was just had kind of been around for a little bit. And I'm like, it's scary. Cause I knew nothing really about Olympic weightlifting and stuff, but so that, okay, that's one thing I haven't tried before. So really up until very recently, I've been a CrossFitter for seven years and step in, let see during that time I had another knee surgery, which actually tore my meniscus kickboxing and then different names. So they're both, I know I'm a mess. And then my ankle, if you know me, it's a Franken cankle it needs replacement, but I'm too young for that.

(03:30): So I've had three surgeries on that to keep it in line. And it's just, that's kind of where rowing came into place that I learned how to do in CrossFit and do the running anymore. I can't do a lot of VI lateral things, a lot of pumping things. So growing is that thing for me, that is not only low impact, but I'm able to do it and I'm able to Excel at it. And I found that I enjoyed it. So last year, my friend Joshua challenged me to a marathon row and I was like, absolutely not, what is wrong with you? And I thought more about that and I thought maybe a half marathon. So I did train for that. I've done two of them since then one being at the Creighton challenge, that UK challenge last year, which was really fun. We had our first inaugural half marathon section, I guess, which it was awesome.

(04:16): We Joyce and I talked about, will we even get anybody to do it? And we actually had to, we kept it off. So it was amazing. Got a lot of people who wanted to roll over at them. I'll have it still, I mean it's 20 it's right under 22,000 meters. So yeah. Okay. Okay. So it was amazing and we will now continue to, to have that from the not so well, fast forward, all of this stuff has gone on and independently came and it's still here and you're doing stuff. So that forces everybody to be home. Luckily last year I had the foresight to get myself a rower. Okay. Cause as you know, they were not available for a long time. So I was able to still row at home and do all this trading stuff. And I was looking for something I wanted to start a rowing club, which I did.

(05:02): I wanted to do something more with coaching rowing and all of a sudden, literally within a 24 hour period, I wrote it down. I sent it out loud and two people were like, I called up Bella. And I was like, Hey, I have an opportunity for you and Kennedy. And I had actually worked out a couple of times at our CrossFit gym together. We have a mutual friend and now, I mean, it's unbelievable. The stars aligned. They did. That's truly our story. Why rowing? No. Is it due to injury? Is it just change it up? What is it about? Is it about yeah. Well it's for me, I would like to say I'm a pretty good intermediate athlete. You know, I'm 45 on everyday athlete and every day athlete, one might say indeed, and it's literally something that I can do. You trust me when I say you can road with one leg out of this, perhaps you can go with one foot on the ground.

(05:54): You can over shoulder doesn't feel that good. You could row a pink hobby, torn her ribs, whatever at anything, it's something that you literally can do. It's an effort based machine that only gives you back what you put into it. So if you're having a day where you just, just need to sweat and boot a little bit, you absolutely can get your heart rate going. You can get all your joints lubricated and get everything moving without having to touch a dumbbell, touch a barbell, get on a pull up bar. So that's why for me, it's not going anywhere unless I'm dead. So I want to be that 92 lady that set the record for the two K and I'm like, I don't remember her name. She was sauteing Pew. And I'm like F I'm going to be new. You better watch it. I'm telling it for you at all.

(06:38): I know. That's what I'm forever. Yeah. rowing for me, I remember the very first time I got on a rower was during like my foundational class at CrossFit. And we're like, you have to be able to do this. And I was like, I don't like this. And this guy is not for me. And she says, my coach was like, no, like we're made for this. You are tall. And like, you've got the advantage. So after that I was like, alright, I was made for this. So let's do it. And since then I've had shoulder injuries and I run like a Clydesdale. So I would rather row than run any day. So that is why rowing. Okay. So one of the reasons I wanted to get you two together and talk to you more about rallying is because I am always looking for topics to be podcast with.

(07:23): And I did a few Google searches on some things I was interested in, but I come across fitness trends for 2020. And every single article mentioned rowing in the top three. It was either one, two, some were three, but it was up there and I'm like, okay, what is going on? What about rowing is becoming so appealing to people because your trends come and go. They do. But some of these they're based in foundational fitness principles, there are long standing. So I'm sure you guys expect to go house and Roman students to be here for future long term, 100% like to know. Do you know anything about grow house? Like how long has it been around? Can I believe 2013 is when they were new Devin. Eric they're married. Couple that started actually Deb started the company and then they New York, correct? Yes. They're New York. She seemed to CrossFit yet.

(08:08): So that was another thing that I thought, but this is a really weird connection. And she's just made this beautiful company that I don't know. I mean, we have never met her before, so I'm not, I'd love to hear her thing was, but, but that's okay. Another term that was attributed to rowing is this kilt, H I L T high intensity, low impact training, whatever, fancy new acronym. Cause we're all familiar. We all come from across the backgrounds. You just said high intensity interval training, go, go, go, go. Well, what is the difference between times and see low impact. And I was really hyped as you love. Totally. So rower, it works 85% of your muscles, but you're seated. So there's not pressure on any of your joints. That's where the low impact comes from high intensity. Like we're still getting your heart up, we're rocking and rolling if you will entire time.

(09:00): So you're getting a good sweat. We'll get into this later, but you're getting on and off the road or like it's, she's a force to be reckoned with for sure. But like Bella said earlier, like you get out what you put into it and it can be as hard and it can be as easy as you like. So that's where rowing comes from. Like the Schultz. I also think that as far as the trend goes in the Midwest, we don't really have a lot of places to grow up here. Right. A lot of water. So East coast, probably the East coast, more than the West, I would say, or have more of a traditional growing community as well. Yeah. You know, the company that we use concept two rowers, which you'll find in prostate gems. And I know there's lots of different water rowers and all different kinds. But so these in particular, this company was founded in 1976 and over the years, it's funny if you go back and look at all the different models they've made and improvements they've made, but it's meant to be easily fixed, easily maintained. You can get portable, portable.

(09:56): So that being said, I mean, the company has been around for a long time. If you want to talk about fitness trends and not so much a trend. No, not really a trend they've been here. They've been around for a long time, but I think it's just new to us massive. So the people doing the water, you know, the actual water rowing, obviously they need some sort of season training. So I think that Liz by came up with that stuff, you know, and I'm like, Oh, they haven't online and opened that for us. So it's been around and I've seen them before, even before class, but I'd seen one, but I never thought on mine and now you'll see them pop up in different gyms. Cause we have some other friends, I've got a crazy wife, but girls, they have them in there and like, Oh, let me see.

(10:34): And I know Genesis has him. So I think it's going anywhere. Here's what I've got. It's a trend share. We put that close. And sometimes those labels get missed. Gestured is like check coming in and gone within minutes. But seems like concept two in a row they've been around for a while. And they're really just making it more accessible to the masses, the 76 crisis of drugs too. So take my equipment is far more attainable. The average Joe. Right? Totally. So what is the difference between the concept two, which I'm familiar with or the watermelon that you mentioned? You see one of those totally water in, in you. It just makes that nice swishing noise. Why that? So from back when we were going through our training, the water rower, it's not as accurate. So concept two, you'll find those in like collegiate sports because yes, it's electric our concept to apply.

(11:23): Okay. So there is an electric rower as well, that has like a magnet in there. So the water and the electric, they're not as accurate just basic as that. Yeah. I mean, if they're using them, I'll see AA. They've gotta be at close as close as they can because I mean, obviously in the middle of winter, you can't in order to get here. Gosh, we're certain like meters and your knees, your all that stuff. They've got to have it down. Should I say science there? So I have only water Rose. And she said that growing her to K times it was much different than rowing I'm from water rower to concept two. And she's also a collegiate member as well for specifics on it. You'll have to ask her here pretty soon it has to do with accuracy as far as, because I can tell you my two K time, I can also tell you a 10 day time and a half marathon time.

(12:19): So put me on a different rower. I'd actually be curious to see, yeah. I've whatever do I tried those other ones. And I noticed that I was just pulling, just like take kissing me. We all do 10 calories here and there. And we're like, we know how long it takes us in per stroke. I was having to pull three times before I even got one calorie and that's, that's not normal at all. I can pull it pretty hard. So it's just in that sense, like to break it down to very small, minimal, like that is how different they are. So when I first heard about Roadhouse and I like to believe that there are crazy people out there who just want to do well. No, you ladies have definitely educated me because I know that there's more to these workouts, which we'll get into, but I want to ask you more about the role or your expertise, because if I had these questions, I'm sure some of my listeners do.

(13:11): And I think you explained some of these carts, we can give them some actual tips. They can actually be better, you know, like coaching them in person. But you mentioned stroke rate as a part of the workout. What is that? Why is it important? The stroke rates is like the metronome basically. So if you're, let's just say you're going 24 strokes per minute, you know, that's kind of a nice, I said easy pace, I guess everything to do with timing when you roll like that, you work on a ratio. So it's yeah. Tobacco one fast count. And then maybe on the recovery, you count to three. I see two, three. So it has everything to do with just timing with your body. That's the tough part about it, I think is when people first learn, it's not only the positioning of it, but it has to do with just that.

(13:56): Well, because coming from a CrossFit background, we come from polling 28 to 34 strokes per minute. Right. And I mean, anything under that, like that was foreign to me. I had no idea that you could keep your split times of how fast your breath, how fast your boats going in that water. You can get it to be, I mean, for women's we wanted to pull really hard. We say one 50, one 45, whatever, you can still do that of 24 strokes, permitted minute 20 and 22 storms. Yeah, absolutely. A hundred percent. So it's just about that timing and your recovery. It's the recoveries on the way in which are things that we have. If you've never rode before, we would first teach you about the proper positioning, what are, so there's four basic positions. You have to catch the drive they're released and the recovery, you know, and we, we say the words and really it's, it's meant be just a nice smooth stroke, but it just, we teach you how to be really efficient at it, know, legs, body, arms, 60% legs, 30% body, or like midnight, 10% arms.

(15:02): It's not rowing a ship. That's a huge misconception I hear is like, Oh my it's my back. And it's my arms like, well actually how about your button, your hamstrings, like all of it poor. So once we get those things, then we start talking about the stroke rate by police, which is the other part of it as well. So like, how are they different? Well, like I always say like runners, if you're a track runner, you might do like a hundred yard dash. But when I heard that they still call it a dash I'm super old. I graduated a hundred million years ago if it's still the dash, but it is like a hundred meter, whatever on a rower, one of the very, most common ways that we measure as a 500 meters. So one of the you're split just split time on there. It's going to be measured by that. So if you keep a two minute pace, that's what it's, it'll take you two minutes to go 500 meters. All right. So the stroke rate is simply the ratio at which you're pulling how many? Yes, yes, yes. Okay. Yep. Got it. And then your splits are going to be basically you're speeding. That's shit too. Yeah. So when we say how fast your boat's going in the water, if our concept twos could move, that's how fast you're going.

(16:12): Okay. That's really good pace. Ever heard the saying failing to prepare is preparing to fail? a major component to your competitive success will be your nutrition prep. And I created a competition nutrition guide to help you utilize pre-internet and post-competition nutrition protocols to boost your confidence heading into a competition, recover quicker post comps. You get right back to training and increase your power output and max capacity. So you can own that podium. I created this guy just for the everyday athlete and you can get your free copy at competitionnutritionguide.com. I'll say it again. Competitionnutritionguide.com.

(16:54): The misconceptions that I had knowing is one thing growing itself, be arguably Mont a structural. But when I mentioned this to you guys earlier, you talked about how your classes are gonna be structured totally as a typical Rojas plus, right? Yeah, definitely. So we have four core classes that we'll offer. There's a signature class power, a full row, and a restore in within each one of these classes. You're going to be getting off the rower anywhere from one time to four times four would be the math. What would be the max? Okay, cool. So we're talking full row. That sounded scary to me. I was, I thought the same thing. I'm like, Oh man, you are, what is the class? So there are 45 minutes. You have 45 minute classes. But the full row, I was like, wow, you gotta be a crazy person to want to be on the road for 45 minutes. And I was under educated in the beginning, but you're getting off. You're working your core. We're stretching you. So you have like an intermission and then you'll get back onto the rower. Otherwise, if we're talking like a signature or a power class, we'll be grabbing dumbbells, we'll be doing body weight movements. Like I said, core work, stretching, all of that good stuff. Yeah. All low impact on your body's going to be doing. We're not doing Cleveland jerks and no [inaudible] might be the best invention. I know really good advertising. We don't do burpees.

(18:18): Gotcha. I will never make you do one. You got four classes there. 45 minutes. What about the coach? Bella? You're a coach. What does your role look like, man? They're my role. I am actually going to be doing 70% of that workout with you. So I'm up there. I'm rowing. I'm coaching has telling and I do have a headset yet. So when we get to the space where we can have a full house, again, our studio will look, the lights are low, so you're not, nobody's looking at you looking at each other. You're looking, you're looking at your monitor and trying to wipe the sweat out of your eyeballs. Right? So it's, I'm up on kind of a little space up in the front and we have great music because as a coach, we write our own, there's a blueprint for each class, but we write our own classes.

(18:58): So I'm now a DJ as well, all around Spotify do at the end. I only want to hear that was the best class I ever heard. That's all I ever want to hear to show. No, but we're doing 70% of the class with you guys. So it's, I constantly have to be writing these classes and I do them before. I would give them to you to make sure my playlist is all set and the floor list is set. I make sure that it's something that everybody can do. And if it's not a movement that you can do, then there's modifications and scale downs. Okay. For literally every single person. So if you can't do one thing, then I will, we'll talk about it before in class and we'll get you something else to do. It's not a problem, but I just love it. I just love it to fit into a pay.

(19:41): So when we get a full house, it'd be 25 rowers in there. Okay. So the studio is a fairly good size. Yeah. But it's a single station workout, which is awesome. So you will literally have your rower and a mat right. Beside your rower. So nobody else is borrowing your stuff or whatever your space, which I think is beneficial to this climate that we're in. Yes. And so I don't know for when we open, hopefully by September, which is our opening goal date year or month or two. Well, I don't know if we'll be starting on it 10 or if we'll be able to up that by then, I guess we'll have to wait and see what the restrictions are. So definitely I would love 25, but I would also accept 10. I would accept five. Exactly. As many people as we can get in there safely.

(20:24): And I mean, like Bella said, 70% of the time they're on that rower with you. But the other portion of the time, like we're walking around, we're making sure that your form looks beautiful. Like there's not a chance that, or we're lowering the chance that you're you'll hurt yourself on a rower because we're making sure that it is just beauty. Yep. We're there. So as somebody who was a CrossFitter and a lot of the people listening now they have functional fitness backgrounds. What would you say to them is why Roadhouse, would it be a good addition to their current routine? Let's say, you know, they're hitting it three, four times a week across the Y would be a good addition. Totally. So with row house, just rowing in general, it's super, we've said before, it's low impact. And it gives time for your central nervous system to recover.

(21:09): It's not that like grinding, like you roll out of bed the next day. And you're like, Oh man, which bus did I get hit by yesterday? Exactly. So we, I mean, we're all familiar with active recovery days. You can come in there and you can work as hard as you want, or you can go as easy as you want. Like your boat goes at your pace. So it's something to add additional cardio. You're like, I want to be a stronger rower for when I am in CrossFit, come our way. It appeals to everyone. If you're just a competitive soul, what happens is we keep track of your meters. So you can look back on your app and it'll see, like, you can see how many meters you've wrote in the last month in the last year. And there's benchmarks that we hit, which is exciting.

(21:55): I mean, for me, I'm just like, yeah, I give it to me. Let's see that we all, we all work that way. There's a leaderboard, but okay. So a lot of prosecutors are very competitive. So it feeds that competitive nature within yourself. Yep. Okay. So let's say somebody listening is they're coming back from a long break of it, you know, totally party OCX who or so they would think, what about somebody falling off the couch or if they're new to fitness, why? Gosh, this is probably my favorite part of it. Of all. There's literally not one single person that I can think of that doesn't belong on a rower. Whether you were it's your age, your weight, your height, you're too tall. You have broken parts. I mean, it's literally something that everybody can do. Everybody sucks down. Everybody can fall and everybody pending release.

(22:41): I mean, it's, it's, I mean, we've got members that have completely busted out replaced. Their knees are 75 years old. When we say it's for everyone like grandma and grandpa come join us like mom and dad, you can have all of the generations in this place because I also had somebody reach out to me in my world club site that is working on a large weight loss. And he said, I wish I had more access to a roar because this is the only thing that I can find that so low impact on my body, but I can still get my heart rate off that. So if you think that it's just not for you, I would say, you know what? Give it a shot because we're going to be doing some different events in different popups, different popups and things where you can sit on one.

(23:25): If you've never been on one common CS, you can check her Instagram or Facebook or who'll be around quite a bit, but come and find us sometime, come and talk with one of us, come and see us. We will happily show you how to set up, show you how it goes and see if you like it. And like, yeah, it could be something that you love. It could be something that you do at home. You could do it with your friends. You can zoom and do it. I mean, it's just, it's literally four everybody all the time. It's four seasons. Can you tell that inclusivity is one of our words we, like we talked about on the regular we're like, how, how can we be inclusive? How do we maximize the people that we can really get in here? Like just all of this stuff.

(24:06): Well, you guys, I don't know if you can tell, but I mean, I'm sitting right in front of them. They were very, very passionate about this kind of fitness. We're going to get into how you can contact them. And then if you're in Omaha, let me know. Also, you know, like if they're not in Omaha, how you can find out more about real house, but before we go anywhere else, before we go into like, like the extra talking about Rojas, Villanova, I want to know more about damper. What is damper? Why is it important? She knows Danner. I'm a short five, six girl.

(24:36): Okay. No, that's silly damper. You know, people always said, well, the big boys always put it up on 10 and then the rest of us were like, well, shouldn't it be on WhatsApp? You know, we don't know. I mean, there's, there's ways that you can, there's little programs on the monitor and things that we'll go through and help you find your drag factor and we'll help you find your inappropriate damper setting. But Danver has nothing to do with resistance, nothing at all. It's actually a sign will in there. And that little tab on the side of your concept, two rower, one is the lowest. If you will, the easiest and 10 is the hardest. So one's going spin the fastest and it just keeps spinning and spinning. And if you go to it and the air comes back in right away and it makes it really heavy.

(25:15): So it's the difference between a really light, fast boat, which I want to be on or really being heavy boat. So just kind of, it depends on what kind of athlete you are, what kind of workout you're looking for at Rojas V recommend that you keep it between a three and a five. Cause that's the most, it's similar to being on water. So that's kind of where we take it. If I'm training alone at heart and I'm working on it, strength and power, I will put it at a five. If I'm taking a class, I will keep it at a four. But if I'm coaching, I keep it at a three. What about when they're half marathon? Isn't there there's long events. Okay. Funny story. I, before I learned anything about damper stuff, I was doing it at a seven. My back was on fire and I'm like, what is going on?

(25:56): Oh my gosh. Some of that had to do with what I call positional endurance. Meaning just can I hope, prove my form for that long, appropriately. Right. But after I got to that point and I could do all those things, just because you have the damper high doesn't mean that you're not going to have a higher or lower case. I mean, it's just keep that sucker down, whatever it's going to work for you at the time, everybody's going to be a little bit different. Yeah. We hear, Oh, it's going to be too easy if it's between a five an hour. So this last one, the last one that I did, I kept, I put it at a four the whole time. And I outgrown this girl who was in a rowing club in the last, I don't know, two or 3000 meters or something like that.

(26:35): She was ahead of me the whole time. Then all of a sudden the girls come over and they're, everybody's cheering in your ears. And you're like, I don't know what's happening. My last, my last in prostate, you get charged for I'm getting beat, but they're like 30 meters on it. I'm like, so the girls were helping me count. I took my earphones out and then it was like a race for the ad. I think I ended up winning by 30 seconds, but it was, but out of four, as opposed to seven and I actually paired my average case by six seconds. Okay. So when I beat my old time by six or seven minutes, I think, so it was, I was just easier on my, the rest of my body. Take it down. So that's the lesson. Go ahead and give it a shot and put it lower and see how that goes.

(27:18): So yeah. So let's say somebody in, but they've got access to both of you. I want to give your best tip to a beginner. Something they can use right now. Awesome. Okay. So I guess my first thing I say is we actually have, rowhouse go, which is an app that UK like $20 a month. And you have, yeah, it's virtual. You have unlimited access to all four of the classes that we offer different coaches from the row house. Like their corporate. That's what they send them. They have them there. So that would be my first. Okay, please set. I would send them. Absolutely. Yep. Okay. Well, we got the club for Rojas go unintentional. My other one where I learned a whole bunch from was dark horse rowing and shamed for her is a huge name, I guess. And he's like his name, Shane farmer, his name he's been growing for a long time, but he does a ton of YouTube stuff, which is free.

(28:15): I mean, he also has classes and things that you can take. And I'm currently in the middle of my promo certification through dark horse. So I'm learning so many unbelievable things, just having to do with monitoring forum and just things that are blowing my mind. Like my friend, Annie and I are both taking it. And we said, man, you need to go past the first three modules. Cause I already learned way more than I ever thought I would know about rolling. So growing is easy to get into. Anybody can do it, but then once you, once you get the basics, there is a lot to dive into is that we were saying through that first certification to me, that sounds like really, gosh, we're talking to him. Summit goes positional dusty stuff. It goes deep. I mean, okay. Think about it. Think about a golfer.

(28:54): It's not just swinging him and hitting a ball it's mechanics. It has everything to do with how your body positioning, what you're looking at. Do you know that when you push off, you're actually supposed to envision jumping up and out and then a violent hip opening. I mean, that's something that like a triple extension. Yes. A lot of it goes back to just body positioning and a lot of the same things that we do on a day to day basis. But it just has to be where you want the power to come from. Totally legs are the power in this department. So I even think it's interesting, like the pro cert Bella will text me and she'll be like, Hey, did you know you can do this with your monitor? Like, no, but like, why didn't we learn this a million years ago? So it's the neatest thing that we are still learning things.

(29:37): And both of us had been on a rower for six, seven years. So the education never, you I'm just have all kinds of useless for normal people, information about your you can do so Peter let me know. Well, I really think actually all of this information was incredibly helpful. I feel like I've been around the block of fitness. I say it a lot on this podcast, but I will try anything once. I just, I don't know. I'm not waiting for me as an extrovert, but I really do love trying all these other things I meet with people. I've always hated rowing, but I don't want to keep growing. You guys make me not want to hate Rowan. I think that's what I'm saying. I have actually met people who make me not want to hate it. And that is step one. For me. It's like rowing anonymous right here, but I, I am Katie and the member of RA rowers anonymous.

(30:23): I hate rowing and you're going to hear a different tune for me then let's get into, what is your projected opening date for the Omaha location right on, yeah. So projected opening date the month of September. Well, I say the earlier the better, but you know, construction, construction. That's just kind of what we're, we're waiting on. But like Bella had mentioned, we'll be in front of the studio, we do our popups and then we can kind of, everyone can peek in and they can see where the progress is going. Like, I mean, we're pretty open about that. We all want to get jazzed about what's happening. And do you guys have any membership specials? There's lots of people on the whole list. So they don't look at, they expect pricing if they're like beauty, beauty. Yes. So we have our founders rates available right now.

(31:05): We only have 20 left actually it's for the first 50. So we've got people that really jumped on this quick, but it's $89 for an unlimited membership to put that into perspective, we'll offer like PLAs passes, you know, punch passes where you can come for an eight times. The four class pass is normally $69. And the eight class will be 99. And in a normal unlimited class will be $159 per month. So this $89 founders, right? I'm not even kidding you. Like we wouldn't be doing, we did the math on it. And it was like $2 a class, two 96. O'clock that's insane, chief. And then once these other memberships, they sell out, we have another tier where we'll bump it up to 99 per month. But which is still crazy. Yes. Say that once you pay this, now you don't pay anything more until the studio is open.

(31:58): So you're not paying for something that none available. Exactly. So you'll pay it upfront just to like lock in that rate. When you hop onto their website, you contact me however you want to do it, but then yet you won't be charged again until the studio opens. So, okay, cool. Like Belle said, we're not hitting you with a charge for the next three months. So if people wanted to follow you guys specifically and you can give a personal shout out and give us a shout out Kennedy, you start, how can they get in touch with you? The GM of real house on the hallway? Totally. So you can hop over to our Instagram. We're rowhouse Omaha. If you want to talk to me personally, I'm Kennedy, C H on Instagram, and then we also have a Facebook realm of grow house on the West side bells.

(32:39): What about you? Well, you can also find yet on our road house website there, but I am 40 something fit show on Instagram. And I also have a little rowing club it's going on, stacking bodies, rowing club, my friend named it. And I'm like, yep, let's do it. He made a logo and everything. So we are stacking Bobby's world club and I'm posted up every week and a bunch of us. Oh yeah. It's just it's fun. It's something fun. It's free. Everybody can, anybody can pop in, join in whatever you want to do, but [inaudible], I want to see you and I want to sweat next to your computer screen with you. So you want to get in touch with Kennedy or Bella about rowhouse, especially about their founders rates. If you are in Omaha, check the show notes, all of their information correctly spelled and everything will be in the show notes in case you happen to miss it in our conversation here.

(33:31): But you don't ladies. I think I take up a lot of your time. I am interested in growing. You are Rojas is the first thing that has ever interested me has ever gotten me interested in getting better about I truly, at this point in my life CrossFit, for whatever you want to call it, I don't have any reason to get better, except the fact that I want it to feel good. And I personally want to do things as efficiently as possible. So I'm very grateful for your time. Last chance we go. What else do you want people to know about anything? It's fun. It's intensive. It's going to be a new group of people for you too. Beach to row with two, like we're the first we are the first person in Nebraska actually. Yeah. So they are scattered around the different 50 States, but certainly all 50 States now. No, no, no, they're not sorry. Okay. Just a bit scattered around them.

(34:22): From what I understand. If, when you're a member, you have access to all of the other ones when you're trapped. So if you've traveled for, was that true? Oh yeah. So you could pay the $89 founders rate. Yeah. And then you travel weekly and you can hit our classes twice a week, but you want to, you go to Minnesota, they've got to stay in Colorado. They're just with them. Actually. You guys, if you're listening, that is actually very unique because a lot of these boutique fitness studios, like, you know, either you're biking or your bar or whatever, you go to a CrossFit box. If you've got a one you do not get access as it's not a global gym concept, but I love that. That is a huge incentive, painful price. It's a huge incentive. 100%. And I guess another important thing to mention would be our schedule.

(35:05): Like we will be there from 5:30 AM and have classes until 5:30 PM. The weekends look a little bit different, but we'll still be there. We're still open Sundays. Yeah. Okay. Sunday we'll have two class times. We'll do a 9:30 AM and 11:00 AM. What about kids? Kid friendly kids. Bill, have you guys decided to figure that out yet? So we don't have childcare. That would be unbelievable if we're talking young young kids, but I believe that if you want to get your kid on a rower, we can do that. It's not something that it's like, well, you have to until you're this age to start like lifting with a barbell because that's a big study, never wouldn't say it's good and it's bad. So we'll just kind of do a Google. What's the youngest you've ever seen a kid on our border with ward five that was here a few months ago. I was going to say, I've got cousins that are seven and eight. And they wrote like little machines. So the greatest thing they have of kids went in West, his daughter, I think she's seven. She did a Oh one K or two K, I think she did a toupee, to be honest. It's for everyone. As long as you have a parent like accompanying, that would be my only ask, I guess, just rowing lessons.

(36:20): Cause I think there's some bars in your district that you're in. So like a restaurant. [inaudible] Exactly you guys. Thank you so much for your time. I really appreciate it. If you have any questions, get in touch with them. Otherwise as always, you can reach me for further information and thank you, Bella. Yeah, that was so thanks for tuning in guys. We'll talk to you.

(36:50): This is ThePodcastFactory.com.

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