Fluid Fitness

It goes without saying that I wouldn’t row myself, let alone coach other people to row unless we all found it fun. Obviously there may be moments where we’re grimacing more than we’re grinning, but funnily enough even these can add to the fun!

Some of my favourite moments as a coach running indoor rowing classes are seeing people come for a trial and seeing their look of apprehension fade away into a grin as they realise indoor rowing is something they can do as well as anybody else. That age, body type, fitness level, rowing experience and nearly every other perceived barrier can be overruled just by giving it a go!

What’s specifically fun about indoor rowing varies hugely between individuals, and for individuals, can vary week-to-week. I’m going to explore these themes of fun throughout “Febrowary” in case they serve as a source of inspiration for anyone, and as a celebration of a sport that growing numbers are joining me in loving!

I’d love to hear your thoughts on fun time with the erg (including those you love to hate - we’ve all been there!)

Classes available and Twickenham Rowing Club

It’s that time again!

I’ve not shared much online for a while, so I’ve got all-the-more to share now about the joys of indoor rowing, and why ANYONE can enjoy it…!

During the process I’m going to try to pinpoint what I enjoy most about it… in the meantime I’d love to hear what you enjoy most (or love to hate most 😝) about this brilliantly adaptable, testing-in-many-ways, solo or team activity!

Having been right royally rained upon recently, the visual goods that today’s commute delivered were well received! ☀️🦢😀. Not trying to pedal as fast as possible to get out of the freezing rain was also helpful for some thinking time for upcoming “Febrowary”…

When’s your best thinking time?

🚣‍♀️🚶Which is better, a long or a long ?
Answer: which ever feels best to you, of course!

Having just done the very long row that is the Great River Race (GRR), I was very amused to find this “ Long Row” street sign during a very long Thames Path walk. Was this sign testing my commitment to one over the other??!! It’s true I love rowing, but it made me think, regarding fitness, I owe a lot to walking…

Both are a great way to build a base level of fitness, but in terms of starting a fitness journey from scratch, or from after a pause due to illness, injury or “life stuff”, it’s hard to beat walking.

Walking is where I’ve started back to fitness on multiple occasions: after a very inactive pregnancy caused by severe morning sickness; trying to fit in exercise without childcare; after tearing my adductor; after hernia surgery and after a recent shoulder injury.

Why is walking such a win?
Rowing is low impact but the water or air resistance can make it hard to build base fitness via long, low-intensity sessions, without stressing muscles too much, or being able to maintain sufficient core engagement. Walking is the most obvious, and perhaps underrated fitness-building alternative, and we forget, can be ramped up easily with some hills; by carrying a backpack, or just by increasing pace.

Walking can begin the moment you leave the house - super efficient!

Walking is a great way to explore - slow enough to take in your surroundings and with the option to stop or speed up whenever you choose.

Walking can be incorporated as incidental exercise e.g the work, or school run. So convenient!

Walking is a natural movement, and free, so it’s much easier to include any friends and family in your plans!

You can still engage your core by thinking about posture

Progress can be easily tracked as most smart phones, and many watches have a step counter.

It’s a great precursor to rowing, or cross-training option when building up rowing-specific fitness.

Riverside pubs are even easier to access via walking, than by rowing 😝

My family’s embracing the as a challenge to complete. What’s your fave walk (and walking pub!)?

It’s an absolute pleasure working with Silverfit Charity to deliver indoor rowing classes.

Anyone can join in any time by booking through their website https://www.silverfit.org.uk/kingston/
Thu 11-11.45am £3 at Kingston Rowing Club

The exact same format is used for SilverRow classes on Mondays in Twickenham, and Tuesdays at Kingston. Contact me for details or book here:

https://bookwhen.com/fluidfitness

There are still 3 weeks of beginner classes remaining. Come and join us, or please spread the word. 🚣‍♂️😀

Book here https://bookwhen.com/fluidfitness or contact me on 07794689146

As the 100s who have been taught by me will know, I love teaching beginners of all ages and backgrounds. Rowing has benefited my own health and fitness so much and, yes, I’m a fitness business, but I really would love for more people to discover how it could benefit them!🚣‍♂️😀

Please join me for a class, or 4, or/and please spread the word🙂

Beginner indoor rowing classes start Monday March 17, 12.15-12.45pm and will run for 4 weeks. You can come to any or all. The stunning riverside locations alone is worth the effort!

To book: use the link below or message me on 07794689146

https://bookwhen.com/fluidfitness

Rowing is a full-body workout, if you have the right technique! These classes will teach you just that, along with how to choose the right intensity for you.

No fitness background is needed as it is a low-impact activity and you can go at your pace. In fact you’re encouraged to escape into the rhythm of it! However if you do want to up the intensity in here to push you AND ensure you keep good technique!

The class is broken up into sections of rowing, mobility work and bodyweight exercises and there’s rest time in between. The focus is on learning good technique, posture, core engagement and fun fitness in a friendly atmosphere.

If you enjoy the class there are options to join a regular indoor rowing class (first class free - see website for details), or you might like to join a Learn to Row course on the water at Twickenham Rowing Club or Kingston Rowing Club. You can attend these without doing the beginner class.

I have coached rowing for 20 years and been a PT for 13 years with specialisms in beginners, pre/post natal exercise and exercise for common health conditions. If you have any questions about if indoor rowing is right for you, please contact me any time!

Thanks, Su

As the 100s who have been taught by me will know, I love teaching beginners of all ages and backgrounds. Rowing has benefited my own health and fitness so much and so, of course, I would love for more people to discover how it could benefit them🚣‍♂️😀

Please join me for a class, or 4, or/and please spread the word🙂

Beginner indoor rowing classes start Monday March 17, 12.15-12.45pm and will run for 4 weeks. You can come to any or all. The stunning riverside locations alone is worth the effort!

To book: use the link below or message me on 07794689146

https://bookwhen.com/fluidfitness

Rowing is a full-body workout, if you have the right technique! These classes will teach you just that, along with how to choose the right intensity for you.

No fitness background is needed as it is a low-impact activity and you can go at your pace. In fact you’re encouraged to escape into the rhythm of it! However if you do want to up the intensity in here to push you AND ensure you keep good technique!

The class is broken up into sections of rowing, mobility work and bodyweight exercises and there’s rest time in between. The focus is on learning good technique, posture, core engagement and fun fitness in a friendly atmosphere.

If you enjoy the class there are options to join a regular indoor rowing class (first class free - see website for details), or you might like to join a Learn to Row course on the water at Twickenham Rowing Club or Kingston Rowing Club. You can attend these without doing the beginner class.

I have coached rowing for 20 years and been a PT for 13 years with specialisms in beginners, pre/post natal exercise and exercise for common health conditions. If you have any questions about if indoor rowing is right for you, please contact me any time!

Thanks, Su

🚣‍♂️😀Ladies local to & - grab your friends and some comfy exercise gear and come and try something new! is for you!

Re the class:
The class is broken up into sections so there’s plenty of rest time, plus options to choose your pace as we go along. The focus is on learning good technique, core engagement and fun fitness in a friendly atmosphere. You’ll be very welcome to stay for a free cuppa and a chat afterwards in the lovely clubroom!

If you enjoy the class there are options to join a regular indoor rowing class (first class free - see website for details), or you might like to join a Learn to Row course on the water at Twickenham Rowing Club.

I have coached rowing for 20 years and been a PT for 13 years with specialisms in beginners, pre/post natal exercise and exercise for common health conditions. If you have any questions about if indoor rowing is right for you, please contact me any time!

Participation of women and girls in sport and physical activity is is a cause close to my heart which I’ve worked on in various guises, and more so since 2009. More recently I have chaired the EDI sub-committee at my rowing club and have now joined my local council’s action group to form and deliver a strategy for women and girls to participate as much as men and boys, and maybe more! Please help me support this change by spreading the word of this class, but also encouraging and supporting all women and girls in your life to be active and to enjoy all the physical, mental and social benefits. If you can’t make the class but would like support to get active, please shout!

Thanks, Su

Hello!! Indoor rowing classes are a fun, full-body workout for everyone! Book a free beginners class using code Free1 and see for yourself!

https://www.fluidfitness.fit/group
Enjoy beautiful riverside locations whilst taking time for you with the following benefits:
🚣‍♀️Use 85% of your muscles every stroke
🚣‍♀️Improve your fitness, power & muscle tone
🚣‍♀️Burn up to 800 calories per hour
🚣‍♀️ Improve core strength & posture
🚣‍♀️ Learn proper rowing technique from Su, experienced personal trainer and rowing coach
🚣‍♀️Low-impact workout
🚣‍♀️Be ready to progress to on-water rowing
🚣‍♀️Part of the British Rowing “Go Row Indoor” programme
🚣‍♀️ Love the fun, escapism and feel-good factor of it all!

Nearly all class attendees, (which includes all ages from students and new mums to people working-from-home to retirees) have never rowed before but keep coming back because:
💙 Classes are adaptable to all fitness and experience levels
💙 Everyone receives some 1:1 coaching
💙 Different intensity options are given
💙The focus is always on good technique (anti-injury) before power
💙 We don’t just row for an hour: mobility, bodyweight exercises, stretching (& rests) are included too
💙 There’s music, chat and true crew spirit🎶🚣‍♀️😊
Classes:

“Row, core & more” - focuses on good technique and building postural endurance, fitness and power. Core work is included in every class and options of intensity from light to full power are given!

“SilverRow” follows the same format as above but is designed for older people wanting to maintain a controlled pace and who prefer standing or seated bodyweight exercises to floor work. We always finish with a cuppa and a chat😀 ☕️

Twickenham Rowing Club, Eel Pie Island
Mondays
“Row, core and more” 9.30-10.30am
“SilverRow” 11-11.45am (then a cuppa)
Kingston Rowing Club, Canbury Gardens

Tuesdays
“Row, core and more” 9.30-10.30am
“SilverRow” 11-11.45am (then a cuppa)

Thursdays
“Row, core and more” 9.30-10.30am
For more info and to book https://www.fluidfitness.fit/bookwhen

“SilverFit” (not included in the offer) 11-11.45am (then a cuppa) Same as SilverRow but subsidised by the wonderful charity Silverfit. Book https://www.silverfit.org.uk/kingston/

Prices (after the free class)
“Row, core and more” £10 drop-in, £54 for 6 (£9 each to be used within 8 weeks)
“SilverRow” £5
“SilverFit” £3
twickenhamrc Kingston Rowing Club (KRC) British Rowing