Welcome to Mind Body Row!
But what actually is it?
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Well, I’m dedicated to building & growing it so I can support you on your journey.
If you have any questions DM me anytime!
Alex
It took 9 years for me to become World Champion, 12 years to win Olympic Gold.
7 years into ‘retirement’ from that first career, it feels as though I have a HELL of a long way to go before reaching a point anywhere close in this new stage of life…
But when I stop to think about all those years where I couldn’t see a way thorough, where nothing at all ever seemed to go right, I realise I’m right on track.
I recently co-founded a company that we had to close down. It was painful as anyone who’s done similar will know.
Straight back on the horse (or back in the boat) I’ve started again, this time with far more knowledge and understanding of how, what and why.
Just like those 9 years in the lead-up to my first race win, or 12 years leading to becoming Olympic champion, those targets wouldn’t have been met without the many, many losses along the way.
We are all right where we should be.
I’d love to hear if this resonates with anyone, please send me a message or comment below, it would be great to hear!
And if you’re looking for support in your mental and physical health routines, then come join me at the start of this journey and be a part of it with me!
Mind Body Row is a fitness platform and app centred around rowing and it’s many benefits. It brings together my philosophy on fitness - that it’s not just about the physical, it’s the mental fitness we need to take care off too. One feeds off the other and vice versa.
Mind Body Row is all about finding balance.
If you have any questions on this then please message me or comment below.
Happy days!
Don’t forget, you’re right where you should be.
I’m undertaking an experiment that’s very close to my heart.
Initially I named what I’m creating an ‘Experience’ but as I reflect on what it is becoming I realise it’s far more than that.
I was hesitant to label it a ‘Retreat’ because of my own connotations & expectations of what a retreat is. Over time it’s become apparent that a retreat is precisely what it is, based on the very definition:
"people seeking solace, balance & personal growth in a different setting."
I want this time to be a journey of self discovery, personal growth & cultural immersion. My dream is that participants come home not only physically challenged, rejuvenated & stimulated, but also mentally & spiritually enriched.
My retreat in Portugal is going to be a unique blend of wellness, culture & learning. It's a place where you can pause the hectic rhythm of daily life & find the balance you've been yearning for.
At the heart is an opportunity to explore new experiences through rowing on & off the water. Activities are designed to challenge, shift perspective & open doors to personal growth, health & self-awareness.
Portugal is a country steeped in history, art, & tradition. During our retreat, you'll have the chance to soak up this culture, taste local cuisine & become enraptured by the soulful Fado music performed by the very best! Connecting with the warm & welcoming people along the way will be sure to fill your soul.
In today's fast-paced world, finding balance is more crucial than ever for performance. Our retreat provides a tranquil & supportive environment where you can reconnect with yourself, recharge your energy & establish a foundation for lasting well-being.
Physical & mental health are at the core of our retreat experience. From rowing sessions to outdoor adventures in the stunning Portuguese landscapes, I’ll be guiding a diverse range of activities to boost overall health & well-being.
I’ve felt the power of transformative experiences. I’m dedicated to creating something that will shift perspective allow for recovery & inspire change.
Thanks to @petereed for some of these shots.
💥 New Release on @ifit 💥
Walk The World: Martinique 🏝️
It was a real adventure filming this walking series on this beautiful, fascinating little island in the Caribbean.
We properly explored the place, climbing into the clouds on volcanic peaks, through the jungle, along the coast & over knife edge ridges.
We never took the easy route (sorry crew!) but we dove deep into the history & uncovered some amazing stories that have shaped the island’s present.
I’d return in a heartbeat if I could, but then again there’s a whole lot of world out there to walk!!!
@ifit members who want to walk Martinique with me, jump on your @nordictrack & let’s go!
P.S. a HUGE thanks to the team who made this happen:
@jackie_boy_h@jodes_94@brady.gee@rich_jones_sound@benwaughvideo@discreetchaos@axel.shanga_l_r
Accumulation of consistent work over time…
It shouldn’t be about a single performance:
If we want to perform, we should be looking to raise our standard so when it comes to the moment we need to put down a marker, complete a test or achieve a time, we can & will - because it’s what we’ve prepared ourselves to do!
“We will win even on our bad days”
A motto to consider, one I always found useful.
This was a few words after a @mindbodyrow rowing session I filmed for the ‘Improve Your 5K Time’ programme. This interval session was about accumulating intense work in the short term, so we get the benefit in the long run.
Let me know your thoughts!
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I’ve just uploaded the 27th video in the new programme for my Mind Body Row App & fitness platform.
This programme adds to the 140+ workouts that already exist.
It provides an in depth, comprehensive, progressive ‘performance’ programme for anyone wishing to row a great 5K (or other distance) time.
It’s also perfect for anyone wishing to take their fitness and rowing skills to the next level!
This programme is slightly different to anything I’ve created for Mind Body Row so far.
The emphasis for Mind Body Row is not necessarily on numbers and ‘performance’, it’s on health, mindset, habits & the enjoyment that comes from moving. Combining these two areas is an interesting process where of course crossovers exist naturally anyway.
As ever, Mind Body Row is building, it’s gaining momentum, there’s a great deal to come, a mighty amount of work to do, words to speak and rowing strokes to take, but I’m well and truly committed!
One stroke at a time.
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Want to get better at rowing now?
Check out Mind Body Row ~ Link in Bio ⬆️
A quick & effective rowing workout…all in 21 minutes.
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It’s simple, but the challenge is to drop the average split in the second section of 8 minutes while holding the same stroke rate.
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It’s all about application of power.
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This doesn’t need to be hard work, keep it steady, but it’s great to build control.
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Save this post for when you’re next stepping on your rowing machine →
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Strength training for rowing?
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Front squats are up there as one of the lifts I’d always lean towards.
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- Enhances mobility in hips, knees & ankles.
- Develops core strength through engagement & position hold.
- Improves upper back strength, helping to support & hold the stroke.
- Builds lower body strength, especially quads & glutes.
- Aids in power output when performed explosively.
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All in all it’s a pretty great lift.
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What’s your favourite for building rowing strength?
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When the pressure is on...
What do you do? How do you cope?
Step up to the plate or cross your fingers & hope?
We all feel pressure in different ways, to different degrees at different times, but what what actually helps in these situations?
I had the pleasure of presenting recently and one of my key points focused on the distinction between ‘Talking’ and ‘Honest Communication’.
An individual’s sense of pressure can be completely shifted within an environment that has nurtured regular opportunity for honest communication.
The capacity to deal with, thrive within and overcome periods and situations of high pressure shifts dramatically.
The question then changes…how far can we go together?
⬇️ Let me know what you think ⬇️
Try to get a FASTER split time when you take the stroke rate HIGHER.
It’s a more effective way to workout…
There are a number of ways to help you do this - here are a few in this clip.
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It’s part of a recently added workout on my Mind Body Row app where we’re working on building the stroke rate & the speed together.
This is part of the ‘Improve your 5K’ programme I’m creating right now & so this is a pretty essential part of helping you get the best time you can.
Comment if you have any questions! 🙌
💥Rowing Session 💥
Give this a try 🙌
It’s a great session to challenge the movements at a higher stroke rate & pace, with a focus on maintaining length as you move faster!
…join me on Mind Body Row to do it with me!
Mind Body Row is designed as a resource for those wishing to build their fitness, health, habits & mindset in a way that’s realistic, approachable & manageable in the chaotic world we live.
I’m creating this based on my own philosophies developed over years in international sport & well…life!
We do this through rowing, because I love it, know it, understand it & am ever more aware that rowing can be life changing for so many people if they just pick-up the handle. I’m here to support that…
But it’s not just about the rowing. It’s about building habits, learning skills, understanding ourselves, challenging ourselves & growing, physically & mentally in a calm, patient way.
Rowing is the vessel.
I don’t need motivation to continue building @mindbodyrow but words like these from this amazing member certainly help!
I’m so grateful to the ever growing community of Mind Body Row members who are helping to shape this platform into the supportive & transformative place to be.
Happy rowing!
Alex
P.s. Interested in becoming a part of it?
DM me or click link in Bio 🙌
