The podcast for masters rowers. Tips, advice and discussion from Marlene Royle & Rebecca Caroe.

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https://fastermastersrowing.com/podcast

Timestamps

01:00 This Past Week - what we do to advocate for masters rowing.

Marlene's article in Rowing News Magazine e-news - Self improvement 101

05:45 Masters Rowing Survey This will take 10 minutes max. It's a global survey on the state of masters rowing and is multiple choice, mostly.

https://bit.ly/rowingsurvey

09:00 Making winter ergs fun.

Variety - build your erg work into a circuit. Aerobic medley with 10 minutes on each gym machine.

Do core exercises in between erg pieces

Set up some good music playlists

Target your countdown to a bribe which you'll enjoy

Shower room count the clothes hooks around the room.

Have an accountability partner.

14:00 Building new habits - make it easy, reduce friction and make it visible so you can see your progress.

16:00 Alternate exercises on the erg

Face Pulls - high rowing up to your eyes with the handle - draw your scapulas together.

Pallof Press - sit sideways on the seat and hold the handle in both hands, rotate side to side. Good for sweep rowers.

Erg Posture Drill - in the Faster Masters Land Training Module reference material.

Rowing Up Hill - put a crate or aerobics step under the front leg and use this to control your slide

20:00 Staying on track during the holidays.

Plan to train,.

Keep the intensity up 2-3 times per week.

Shorter workouts

Go to the party but plan to train the next day

Don't worry about going off track. Have fun.

Be measured if you choose

For Habit Tracking try the Way of Life App.

https://wayoflifeapp.com/

25:00 Popcorn as a snack that fills the need for "crunch" in your food.

42 calories per cup.

Marlene's stove top recipe

Put 2 kernels into the pan and when they pop, add the rest.

Sit the kernels for 1 minute to absorb fat off the heat.

Using a medium flame crack the lid to release the steam and remove any popped corn so you get the whole lot to pop.