Latest / Sweat Community / Ep. 2 The Most Underrated Workout in Denver: Why Rowing Builds Strength, Confidence & Consistency
Transcript
- Sheena: Welcome Emily. You are my first instructor guest interview and I am so excited that you're here today. Welcome Emily. You are my first instructor guest interview and I am so excited that you're here today. That conversation is such a good reminder that fitness doesn't have to be complicated. don't have to have it all figured out. ⁓ just begin. if been feeling stuck, unmotivated, or unsure where to start, this could be your sign to try something new ⁓ and step a space that both challenges you and supports you. ⁓ If you to experience what we talked about today, ⁓ Row House Highlands Ran is offering an amazing opportunity. That conversation is such a good reminder that fitness doesn't have to be complicated. You don't have to have it all figured out. You just begin. you've been feeling stuck, unmotivated, or unsure where to start, this could be your sign to try something new ⁓ and into a space that both challenges you and supports you. If you want to experience what we talked about today, Row House and Highlands Range is offering an amazing opportunity. Rowing might not be the first workout that comes to mind, but after this conversation, it might be the one you've been missing this whole time. Welcome back to Sweat Community, bringing people together through health, movement, and the stories that connect us. I'm your host, Sheena, here to help you be in the know when it comes to fitness, wellness, community, and the people behind it making an impact. today's guest is exactly that. Rowing might not be the first workout that comes to mind, but after this conversation, it might be the one you've been missing this whole time. Welcome back to Sweat Community, bringing people together through health, movement, and the stories that connect us. I'm your host, Sheena, here to help you be in the know when it comes to fitness, wellness, community, and the people behind it making an impact. today's guest is exactly that. I love that because I feel like a lot of people want more support, but don't necessarily want full one-on-one training. That feels like such a perfect middle ground. Emily Liedtke: Yes, thank you so much for having me. I'm looking forward to this. Sheena: ⁓ of course. All right. So let's get started. Emily Lidke is a master coach and lead coach at Row House and Highlands Ranch, where she's led nearly 1,500 classes helps develop coaches across the country. She's of a select few master coaches nationwide, ⁓ helping how rowing is taught and experienced. In this episode, we're diving into why rowing is such an underrated ⁓ full-body And if ever felt intimidated by working out, Emily Lidke is a master coach and lead coach at Row House in Highlands Ranch, where she's led nearly 1,500 classes and helps develop coaches across the country. She's one of a select few master coaches nationwide helping shape how rowing is taught and experienced. In this episode, we're diving into why rowing is such an underrated full body workout. And if you've ever felt intimidated by working out, When you mention Sweat Community, you can get two weeks of unlimited classes for free. it's the perfect way to try different class styles, ⁓ the community, ⁓ Emily, and really see what this is all about. ⁓ this episode resonated with you, send it to a friend you want to sweat with. you also go to sweatcommunity.com ⁓ and subscribe to stay in know about upcoming events, ⁓ episodes, and guests. When you mention sweat community, you can get two weeks of unlimited classes for free. it's the perfect way to try different class styles, meet the community, ⁓ Emily, and really see what this is all about. If this episode resonated with you, send it to a friend you want to sweat with. you also go to sweatcommunity.com and subscribe to stay in the know about upcoming events, episodes, and guests. The rower, or just stuck in your routine, this episode is for you. Let's get into it. The rower, or just stuck in your routine, this episode is for you. Let's get into it. And as always, what made you sweat this week? I'll talk to you soon. Bye. And as always, what made you sweat this week? I'll talk to you soon. Bye. ⁓ Rowing isn't the first workout that most people think of. What are they missing? Emily Liedtke: Yeah, I think most people overlook rowing because it's not the first thing that comes to mind when they think of a workout. but what they're actually missing is that it's a modality that in a single stroke uses 86% ⁓ your muscles. ⁓ it's kind of the ultimate two for one. You got your cardio, you got your strength training combined in a low impact environment. And also, we just live in a slouched over world. So slouched over to our screens on our computer desks. And so this acts as a full postural reset for how we live. And then what makes it even more powerful is how adaptive it is. So you can move from like a gentle zone one effort to like an explosive zone five instantly. So there's no buttons, no settings, it's just your own output. And then just beyond the physical, there is something deeper. Rowing is an ancient rhythmic movement and it can be meditative on your own, but when it's done together in sync, you kind of get this feeling, well, we refer it to as swing, and that's something ⁓ really, magical. Sheena: heck yes. ⁓ love that. All right. So let's go back a little bit. Tell me about you. How did your fitness journey begin? How did you first get into rowing? Emily Liedtke: so going back, I think I've always had a bit of an athlete's heart. So I ran track and cross-country growing up. And I guess that's where I ⁓ learned how to push past what my mind was telling me. but after high school going to college, getting married, having kids, you know, getting back to that version of myself was kind of a roadblock for me. ⁓ Because mentally I knew what I was capable of, but physically I just wasn't there yet. So I tried spinning. tried getting back into running, but my knees made it pretty clear that that high impact was just ⁓ going to be sustainable for me anymore. and I was introduced to Row House through my husband, and I absolutely fell in love with it. I walked into that first class really not expecting ⁓ anything at And then I just ended up being completely hooked. rowing me exactly where I was. The fact that it's an effort-based machine meant I could rebuild without feeling ⁓ behind. And while still being challenged as I got stronger. So the rowing machine kind of grew with me. ⁓ And more than anything, it just kind of gave me that identity back. It made me feel like an athlete again without the wear and tear. So that one class really shifted everything for me and it took me back. know, I went from the being the back row up to eventually becoming a master coach. Sheena: Is there something early on that struggled with that people would not expect now? Emily Liedtke: Yeah, I probably struggled with required for a smooth stroke and just my own self-confidence. during my first few months of coaching classes, I would question ⁓ everything that I on the stand and I used to kind of beat myself up over any misspoken word. Sheena: ha ha. ⁓ Emily Liedtke: But now I've just kind of learned to laugh at myself and the crew laughs with me when I mess up and it's just and it's just learning to let it go. But I did struggle at the beginning, ⁓ just finding patience and self confidence. Sheena: Mm-hmm. Yeah, teaching is no joke. It takes practice for sure. Yes. And now you're a master coach, like you said, at Row House, which is so incredible. ⁓ what exactly is a master coach and what did that journey look like for you? Emily Liedtke: Yeah, yeah. Yeah. Yep. ⁓ so as a master coach, I help onboard new coaches across the country and just ensure that we're maintaining the high standards of the brand making sure that every member gets that authentic row house experience. And honestly, I don't think I ever thought this was in the cards for me. when I I started out as a member at Row House and grew to love the modality and people, even other members, were like, you should become a coach, you should become a coach. And I would absolutely say, no, that is not for me. but apparently they planted a seed and it took root. So it wasn't until studio needed coaches and I kind of timidly ⁓ raised my hand ⁓ and rest is history. Sheena: so how coaching changed you? Emily Liedtke: my gosh. in many ways. it's given confidence for sure. and I didn't that I had this much confidence, and it forced me to step out from beyond the machine and really kind of find my voice. and there's something really incredible ⁓ and meaningful you realize about your own journey. You know, there's always setbacks, there's always comebacks, ⁓ it actually can be a roadmap that helps somebody else succeed. I feel that it has opened me up to be a bit more of who I was meant to be. Sheena: ⁓ my gosh, beautiful. as a master coach, ⁓ said you train other coaches. What, ⁓ so what is the most important quality that you look for in someone who wants to be a row house coach or instructor? Emily Liedtke: Yes, yes. Yeah, so well, you have to love rowing. I look for coaches, I'm looking for someone who has this passion that wants to encourage others ⁓ to look out themselves and encouraging so that they can find longevity. their wellness. and also to have the that you're working with other people who struggle just as much as any other person. And then there is a bit of musicality to what do at Row House. So I would definitely ⁓ slide that in just a little bit just because we to the beat of the music. so when I look for Row House coaches, I'm looking for a love of rowing, which kind of comes naturally with the rhythmic movement itself and the musicality of it. but also just to be there to express what a great modality this is. Sheena: Yes, definitely. have one more question about a master coach. So how many master coaches are there ⁓ in country? Emily Liedtke: Mm-hmm. ⁓ that is hard to say. I'd say a handful of us. We all have kind of different roles as master coaches. There are some master coaches that work on programming exercises to use and what to deliver in ⁓ And then there's master coaches like me who help ⁓ onboard new coaches and showing the row house brand. Master coaches have come and gone. So there are master coaches out there who are just a different sort job out there in the world. But you know, we love them and they're still considered master coaches. Sheena: Wow, that's cool. But just a handful of you. That's amaz. That's so impressive. Wow. Okay, so row house. ⁓ for somebody never taken a class, what makes a row house class different? And what do you to those who ⁓ just think rowing is arm workout? ⁓ Emily Liedtke: Yes, yes, yes. Right. I would say that row house class can be really a full mind-body experience. So it is, yes, it's a great workout, but really sets it apart is how it just kind of draws you and pulls you in. ⁓ We've music, we've got lights, we've got the energy in the room to make it easy to in and stay present during class. ⁓ And people usually leave feeling completely energized, confident, and clear than when they walked in. And as for the arms, that's probably one of the biggest misconceptions there is. So ⁓ your arms are tired after the workout, then you're probably doing you are, not probably, you're doing it inefficiently. So is 60% legs, 30% core, and 10% arms. ⁓ Sheena: Yeah. Emily Liedtke: So proper form is really a powerful leg drive. And your arms are simply the finishing piece, completing the connection from your feet to the flywheel. So yeah, it's not an arm workout. It's mostly legs ⁓ and core. Sheena: And that low impact but high intensity ⁓ is so good. I tried Row House. I tried actually you are my my coach, ⁓ and ⁓ it was so ⁓ mind-blowing how strong and I felt after the class without Emily Liedtke: Yeah. Sheena: being in pain because I have RA, so there's a lot of workouts that I cannot do. ⁓ me, when I go to the gym and I try the erg, the rowing machine, I pretty much gas out after five minutes because I just am not doing it right. ⁓ So you there to coach me, ⁓ Emily Liedtke: Mm-hmm. Sheena: was so good. And I also love the fact that we got off of the erg and we did lift weights and that you have different kinds of classes where it is more strength or it's more cardio or more restorative. And I think a lot of people don't realize that that are different kinds of classes that you teach there that is offered there. Emily Liedtke: Yeah, yeah, we have five different class types. each is designed to challenge the body in a different way so you're not hitting any plateaus. ⁓ We have a class, it's kind of our foundational class. it's a perfect blend of rowing and floor-based strength training. ⁓ We have full row those that just want to stay on the erg ⁓ for the majority of the time. So lots of endurance, lots of building stamina. Sheena: Mm-hmm. Emily Liedtke: We have strength class, which focuses on low stroke rate power. So we use heavier weights on the floor to complement the power that you're building on the machine. We have intervals, which is kind of a fast-paced circuit combining rowing, strength, and cardio. We kind of spike the heart rate and really build metabolic efficiency. And then we have restore, my absolute favorite. I love restore. This is our active recovery. ⁓ just kind of combine ⁓ ⁓ Low intensity rowing with stretching and mobility work. Sheena: ⁓ that would be my favorite too. I have not tried a restore class yet, but that's on my list. And I think just having that variety of classes, that structure, the strength with the restore, that just keeps people coming back. ⁓ is there a client breakthrough story that has really stuck with you? Emily Liedtke: Yes. Yes. Yes, yes. did have a member, she was kind of terrified of her split. ⁓ And and the split is how long it would you to row 500 meters. And ⁓ I just remember these light this ha this has multiple times, but I just love having those light bulb moments. ⁓ so we stopped looking at the numbers and I put her monitor down. ⁓ And we just focused on the powerful drive from her legs. And when I took those numbers away from her and we just focused on form. we tried push harder through the feet rather than just be fast on the rower, like a high cadence. she hit a personal best and the look on her face was pretty much everything. and she just realized then she was stronger than what the monitor was telling her. So ⁓ I have a couple light bulb moments where it clicks and those are always the best. Sheena: Amazing. Those seriously are the best when you take that monitor away and you just feel it in your body. all So lets give listeners something that they can use. What is a technique or a tip that instantly makes somebody a better rower? ⁓ Emily Liedtke: Yes, exactly. ⁓ I would prioritize recovery. The recovery is the moment you go from the finish and head back towards the catch to start a new stroke. ⁓ so if I could give listeners one thing that they immediately use ⁓ is to prioritize and slow down that recovery. ⁓ So focusing on a beautiful, controlled, smooth return to the catch, I feel like everybody rushes this. They kind of collapse back forward towards that catch at like record speed. And that's actually robbing them of power and endurance and really meters as well. instead of thinking of finish at the back of the machine, Start thinking about the release. I mean, it's called recovery for a reason. So relaxing your body, gliding forward. And this intentional glide is going to help you set up in a stronger catch position. Sheena: Yes, it's coming back to me. I remember you saying that when ⁓ class and I love how you were very clear on that ⁓ really make sure that we are doing it right, which really helps because I feel like me being brand new ⁓ and there were rowers there and everybody in class was to keep up. Emily Liedtke: Yes. Yes, definitely. So can have experienced rowers in class, you can have total beginners in class. you know, we're all working as one boat, one team, and that's another beautiful thing about the rowing machine itself is that it makes that possible. So the rower is a great equalizer because you get out of it exactly what you put into it, ⁓ and you're controlling resistance by how hard you push. So you as a beginner and those other seasoned rowers that were in the class, you saw that I probably coached to the effort, not just the number. and I can also tell an experienced seasonal rower, I can guide them saying find more connection, where I can also tell a in the exact same class sitting right next to you saying, Hey, I want to find your rhythm. Sheena: Yes, which again, I had no idea with exactly how much effort you put, the numbers change, which I actually really liked. There was one song, like you say, you play to the music, and it was like, I want the numbers to be low. Or was it high? Emily Liedtke: Yeah. Sheena: it was cool because you were able to see everybody's rowers but you were focus on as a whole all of us let's try to keep this number low but you feel it in your body versus don't look at your screen just feel but keep that low and just kind of go based on the effort you're feeling Emily Liedtke: Yes. Exactly. Yeah. I mean, it's great to have that monitor ⁓ on the rowing machine, but there's other cues to let you know that you're working hard. the harder you push, that fan's gonna get louder. the heavier that handlebar feels, your heart rate will start going up, your breath will start getting heavier. ⁓ So you automatically know you're like, ⁓ this is getting lot harder just by me pushing harder through those feet. And ultimately that's probably what you were thinking of. Your split probably went down. the number went down because you're technically moving faster. So ⁓ the split can kind of correlate it to like a mile, time. So the faster you run, the lower the number, meaning the harder you push those foot stretchers, the faster you're moving in the water. Sheena: ⁓ Emily Liedtke: And the lower the split time. It's taking you less time to cover five hundred meters. Sheena: it's just so cool. love the of in the water okay, we're rowing this boat, we're in there, we're moving together. And that ⁓ that just clicked with me. I was like, Yeah, we are, let's go. ⁓ was so fun. I loved that. Emily Liedtke: Ha ha ha ha ha. Yes. I'm so glad. I'm so glad. Sheena: So good. ⁓ so fun. kind of mentioned this earlier too, but is there a common mistake that you see? Like are people underusing their legs or ⁓ their core their arm like just mistake that you've seen? Emily Liedtke: Yeah, people probably heavily underuse their legs and core. we often see people not rowing at that 60% legs, 30% core, 10% ratio. but the real power and efficiency comes that 60% leg drive and 30% core ⁓ swing. I mean, right there, ⁓ 60% 30%, 90% that means 90% the rowing stroke is coming from your waist Your core down. So a good way to visualize this power is to compare your strength. how much can one leg press versus how much one can curl? I can almost guarantee you can leg press a lot more than you can curl. ⁓ So we're using to our advantage. It's a push of the legs, use those core and legs to push rather than the arms, because ⁓ really the arms just there to kind of complete the connection. ⁓ Sheena: Yeah. Emily Liedtke: And not be the source of power. Sheena: Yes. So as a coach, are you able to see if somebody is not using lower body, their core, their legs? You're able to see that and correct them and get them into that. Let's use your trunk. Emily Liedtke: Yes, Yes, I think. Yeah, and those are other light bulb moments and even cue them in class saying relax those light grip on the handlebar. because if you think about it, if I, death squeeze that handlebar, that's not doing anything. That's not doing anything into the machine at all. So I always have those cues, mostly because it's a good reminder for me as well. I will be able to see it and I'll be able to. Sheena: Mm-hmm. Emily Liedtke: quietly move over and take myself off the mic and say, Hey, try this, So I want you to push through the legs, focus on the legs. Yep. Sheena: Yeah, which is encouraging as someone who's new, because you go there and you don't really know what you're doing and to be like, okay, ⁓ my sees this, she'll make sure or he'll make sure that I am doing this properly, that I really get the most benefit from this workout. Awesome. So I am curious, where do you see the future of indoor rowing in the next five years? ⁓ Emily Liedtke: Yeah, yeah, exactly. ⁓ that's a good question. think just gonna continue to grow in popularity as more people its advantages for longevity. rowing is a modality you can continue to do well into your 90s. and as technology wearables and tracking apps continue to evolve, I think rowing is just gonna benefit more because it's a really a metric heavy sport. And there's kind of a lot of stat geeks in our mists. So I see it ⁓ really It's just so safe ⁓ and all ages. and so it's it's something that I hope to be doing ⁓ really until the day I die. So Sheena: Mm. ⁓ that's so great. That's awesome to find a workout that you can age with, you know, that you're building that strength and the muscle, but also cardiovascularly, you're getting those benefits, full body, low impact, high intensity. So awesome. all Emily Liedtke: Yes, exactly. Correct. Exactly. Sheena: A thing that I really care about is community and I really felt that when I was in your class that I mean you I really did. Like I, you know, you called out people hitting milestones and ⁓ there a shout out to me having a first class and ⁓ I it was just really big. So how do you intentionally, aside from the shout outs, create community ⁓ throughout Row throughout your classes? ⁓ Emily Liedtke: ⁓ good. Mm-hmm. Yeah, I mean community is really, really functional part of the workout. So ⁓ it starts with name. I make sure to know ⁓ every person in room. get to know them if I haven't. because when you're at Row House, you're not just an individual on a machine. You're you're essentially part of the boat. and so ⁓ as a community, we're not a studio. So you're never fighting to see your name at the top. Instead, we operate as one boat and one team. So when I ask the crew for more power or bring their absolute best, I'm not looking for one person to outshine the rest. ⁓ We're looking that average boat split and we succeed a collective unit, which means the entire crew has to push together to hit that goal. ⁓ And I think creates this incredible Incredible shared sense of responsibility. so you're breathing, moving in sync and checking in with your neighbors. And I think realizing that your effort is not only helping yourself, but helping the person right next to you. Sheena: ⁓ yes, I felt that absolutely so cool. And at my first class that I took, I saw that next or the evening there was gonna be a row for the cause. ⁓ ⁓ which was so cool. can kind go into a little bit more of how Row House actually impacts the Denver Metro community? Emily Liedtke: Yeah, good. absolutely. Yeah. So we frequently do row for causes. we usually start by asking our members if they have any sort of nonprofit organizations or anything that they want us to help raise money for. ⁓ And we will put on a class, ask for donations, and just kind of get some intel and get some education out there about what the money is being raised for. I think you came for MS. It was MS month in March. So we collected money for that and we're always looking to help raise money for the community. And then, Highlands Ranch in ⁓ is really active community. So we're just to, provide that sanctuary where ⁓ people can come and disconnect from the noise and reconnect with bodies. So Sheena: Yes. Emily Liedtke: by focusing a low impact movement, we're helping the community stay active for the long haul, whether that's hiking in the Rockies or playing with your grandkids, ⁓ stay active, stay healthy for as long possible. Sheena: Amazing. That and that's the goal. Like that's Emily Liedtke: That is the goal. Yes. Sheena: That's the goal to find something that you enjoy doing that you'll continue doing that just keeps you healthy. So wonderful. a lot of people ⁓ struggle confidence when it comes to fitness. ⁓ what you say to somebody who feels like they're not fit enough to take a class? Especially a class like rowing, where people might be intimidated by ⁓ because when you try it the gym, ⁓ Emily Liedtke: Yes. Yeah. Uh-huh. Sheena: after five minutes you're like, Holy cow, what am I doing? It's a lot. Emily Liedtke: Yep. Yep. well, first they're you're not alone in thinking that. I think probably pretty much everyone coming in at some point has felt that. if they're feeling timid about coming in, ⁓ I've said this we're not a leaderboard studio, so I'm not gonna be shouting you out and saying anything about ⁓ your personal splits, but ⁓ our goal here is that everyone has purpose and is important. I mean, if it helps, we do turn the lights down low. I know that's helpful for some people who are being who are a bit shy. But if they don't feel like they're fit enough to take a class, all I'd say is that you get fit to row. ⁓ You to get fit. And the rowing machine does not care what you weigh, it doesn't care how old you are, it doesn't care how long it's been since you've last exercised. ⁓ It's only going to respond to the energy that you give it. So know that if you're thinking about coming in, you are already enough, including the second you walk through that door. Sheena: ⁓ Emily, you just gave me chills. I love so good. All right. So, what is your go-to advice for someone just starting out their fitness journey? I feel like that kind of coincides with what you just said. but I want to hear more. you are so inspiring and motivational that I'm like, tell me more. What is your advice? Emily Liedtke: ⁓ good. Yeah. yeah, if you're just starting out, ⁓ we've all been So you know, I I lost my in my fitness journey between ⁓ school and marriage and kids, and just kind of was not a priority at the time. And I started picking back up, I think ⁓ really repetition and having that moment of just just begin. Just begin, show up. Cause I think showing up is over half the battle. I even tell my class that. I'm like, you made it in the door. that is probably the biggest hurdle. Yeah, that's the biggest hurdle. and so I would just say just begin just repeat that. Sheena: Yes. It's the hardest part. Yes. Emily Liedtke: Day after day. Sheena: Yeah, how do they do that? How do they stay consistent? And do you have advice to keep coming back? Emily Liedtke: Yeah, I'm speaking from ⁓ my personal but to keep coming back, consistency is the key. I would start with small and I would actually start with vocabulary shift. so we spend ⁓ A lot of our day telling ourselves what we want to do and what we hope to achieve. saying kind of implies ⁓ you don't have it So if you want to build confidence and consistency, I would change your I want to an I ⁓ am. instead of saying want be a person who curls 20 pounds, start saying I am a person who curls 20 pounds. So even if you're not there yet, your brain begins to align your actions with that identity. And you're not fighting yourself to work out anymore. You are a person who works out. And you're just doing what a person like you does. confidence just a result of acting in the alignment of who you say you are. So motivation also, comes first, if at all. ⁓ stop asking yourself you feel like working out. That's probably the most expensive question you can ask your progress. results follow discipline, not motivation. I've had days where I wake up and I feel like I'm gonna crush the world and then I go in and the workout is completely sluggish. then I've had days where I wake up Sheena: Mm-hmm. Emily Liedtke: I ⁓ complete then I go on to have one of the best workouts I've had in months. So, my mood ⁓ is a very terrible predictor of potential. ⁓ know that if you're just coming into it, begin. get in the door. Sheena: Yes. Yes. ⁓ my gosh, that is so relatable. I feel like that is so true. So a question that my husband had. he was very much like, what is rowing? he was very curious of your thoughts about what is the misconception people have about rowing or ⁓ training or working out. Emily Liedtke: Yeah, that's a great question. biggest misconception about working out. I think it's the idea that you have to crush it and be for a workout to count. That's totally false. I think true training is about sustainability and being able to show up again tomorrow, which the rowing machine will do for you. you can attack. And be aggressive on the rowing machine, but so kind on your joints that you can show up and and do it again the next day. But know that there's all kinds of workouts ⁓ everyone has to be, you absolutely crushing it and exhausted from working out in order for it to count. I think that's incorrect. Sheena: Yes, I am sitting here nodding my head the whole time you're speaking. Yes, agreed. what do you think the fitness industry is getting wrong right now? Emily Liedtke: Good, good. prioritizing performance over technique and maybe education. ⁓ I of course, I want to look strong. I want to be strong. I want to look good. But just more importantly, I want to be able to move strong and as long as I possibly can. And so that requires a of focus on longevity and proper form. And I think that the fitness industry might be leaning too much into prioritizing performance a too much. Yeah. Sheena: Yes, I see that. Yeah, for sure. so we have a little section here ⁓ ⁓ do rapid fire. ⁓ ⁓ just gonna ask you some questions kind of quick, just ⁓ what comes comes out. All right. ⁓ do it. Okay, so ⁓ you could only do I feel like I'm gonna know the answer to this, but if you could only one workout for the rest of your life, what would it be? Emily Liedtke: Perfect. Yeah. All right. Yeah. ⁓ rowing. Yeah. Yeah, rowing. Sheena: Or maybe okay, so we know the answer. Okay, maybe what about like one of the the types of classes that you have in rowing? Emily Liedtke: ⁓ restore. Restore. Hands down. Yep. Sheena: ⁓ perfect. ⁓ Actually are weights involved in all of the five classes except restore Emily Liedtke: ⁓ weights, dumbbells are used in strength and in signature. And then we do ⁓ weight exercises in intervals, full row and restore. but that strength class, you get 30 minutes of dumbbell exercises. So it's a powerful class to help build those muscles. Yep. Sheena: Yes. Yeah, right now I am so into strength training just because perimetopause and we need to build our muscles and build our bone density. ⁓ So anything where I see ⁓ and dumbbells and heavier weights, am all for it. Emily Liedtke: Yes. Yes, Yes, exactly. And that is not only good for you, but in turn is going to ⁓ amplify and accelerate performance on the rowing machine. Sheena: For sure, for sure. I feel like we need that good balance and you know, always. Okay, I'm just looking. My next rapid fire question we already answered, which is what is your favorite and least favorite move or exercise to teach? Which I know restore is your favorite exercise, but let's talk about a certain your favorite class. Let's talk about a certain exercise, maybe Emily Liedtke: Yes. Yep. ⁓ yeah. Sheena: Like triceps or muscle group or, you know, something like that to Emily Liedtke: Yeah. my favorite to teach or do? Both. Okay. I would say my favorite is the Romanian deadlift because it's the ultimate hinge move. Yep. Sheena: Both. Mm, such a good one. And it's like big muscles. Like it gets it's that's a good one. okay, What's song that always gets you pumped up to work out or that just makes the class better? Emily Liedtke: Yes, yes. ⁓ there's so many, just one. I would say anything with a strong beat, but specifically uprising by Muse. Yes. ⁓ Sheena: Ha ha. ⁓ yes. L ⁓ so good. Well let's do the two. So one that gets you pumped up to work out and let's do one that makes the class better. Emily Liedtke: man, what makes a class better? so I really want to be pumped up, Uprising by Muse, but if I really just want to really connect to the rowing stroke and it's not necessarily performance based, ⁓ I would absolutely pick Stairway to Heaven by Zeppelin. Sheena: Ha yes. And I feel like that's just a class favorite. that just gets everybody ⁓ ready. Emily Liedtke: Yes. Yes. Yes. And that is a nice slow build. you're working with slower stroke rates at the beginning of the song and it just kind of builds and builds and builds. And before you know it, you're just ⁓ it at the end. Sheena: Mm. Yes. yeah, you are ready. You're there. so good. Okay, I always with this. ⁓ What made you, Emily, this week? Emily Liedtke: what made besides rowing, since that's a typical answer, we're working on a new curriculum. We're doing small group training, so we're trying to bridge the gap between group fitness ⁓ and one-on-one coaching. So coming summer, we're gonna do small group training programs. So I've been ⁓ working on that curriculum, and that's of brain sweat and physical sweat combined. Sheena: All right. So where people find you and take your class? Emily Liedtke: ⁓ we are located in the town center in Highlands Ranch. So off of Highlands Ranch Parkway between Lucent and Broadway. So if you know where the clock tower is in Highlands Ranch, we're kind of tucked in right behind that. And then if you mentioned sweat community when you book a class. ⁓ Sheena: Hm. Emily Liedtke: Or when you come in for your first class, we're gonna offer two weeks of unlimited classes for free. So take as many classes as you want ⁓ for weeks free, no cost. Sheena: That is so awesome. you have so many different classes. ⁓ you go in there for first free class, but then ⁓ you're like, wait a minute, I to try the strength and I want to try the recovery and I want to try or the restore. So ⁓ thank you so much for that I think that would be ⁓ the best way for people to out and truly get to know what Row House ⁓ is all about and to find class with you and the other coaches ⁓ and just feel it in their Emily Liedtke: Yes. Yes. Sheena: Yeah. Emily Liedtke: Yes, I would love to see everyone there. Yes, and thank you, Sheena, for doing this. I appreciate you. Sheena: ⁓ my goodness, of course. Thank you so much, Emily. This was such a pleasure, and it's always so lovely to just chat with you. Emily Liedtke: Absolutely any time. Sheena: you're so great. All right. Well, thank you, ⁓ I'm excited to ⁓ a class with you soon. Thanks, Emily. Bye. Emily Liedtke: Perfect, thanks, Sina.