12.31.09
8am - Core Class w/ Sean
10am - Core Class w/ Sean
4pm - Core Class w/ Matt
5pm - Core Class w/ Matt

1.01.10
10am - Core Class w/ Matt
Noon - Core Class w/ Sean
4pm - Core Class w/ Greg
5pm - Core Class w/ Greg

Thursday (12/31/09)
7am Core Class
9am Power Pump
Noon Core Class
4pm Core Class
5pm Core Class

Friday (1/10/09)
9am Power Pump
10am Core Class
Noon Core Class

Try this chest stretch at the office 2-3 times per day to improve your posture!!! Remember to keep your abs pulled in and your neck relaxed!!!

Meet Drake. He is a devoted RowZoner and works for one of the biggest Ad agencies in Philly (levlane.com). Drake has taught me A LOT about social media. Almost everything that I know. Now it is time for the student to become the master.

What is Twitter Battle #1 (#twitterbattle1)?
Starting on Sunday (12/6) @ Noon, Drake and I will go head to head to see who can get more followers on Twitter within 1 week. The only rule is that there are no rules.

And since most of you know that I am about as private as the city bus, I will make sure you guys can follow every last detail.

Enjoy!

Love working out to this song. Crazy zen vibe. Have any songs you like working out to? Please share (ian@rowzone.com)!

Jeff lost 19lbs in 4 months. He lost so much weight his sneakers don't fit!

Let's be real, I love Twitter. There are still a lot of people out there who have no idea what Twitter is or how to use it. I want to fix this.

Step 1. Read this:
http://bit.ly/CyHba

Step 2. Follow me:
rowzone.com/twitter

Every meal that you should eat should be EXACTLY:
40% Protein
40% Veggies
20% Complex Carbs

Repeat four times per day for best results!!!!

Congrats to RowZone Rittenhouse member Jay!! He lost 6 pounds in 3 weeks!! Great j-o-b Jay!! We are all PROUD!!

That Chilli Peppers burn calories...

The "hot" in chili peppers—an ingredient called capsaicin—is an effective weight-loss tool. Not only does eating peppers suppress appetite so you eat less—studies show that people eat fewer calories in a meal that typically includes chili, cayenne, or other types of "hot" peppers—but peppers also rev up metabolism, so you burn more calories even when you're not exercising. Capsaicin can also relieve sinus congestion by stimulating mucous membrane secretions.

At only four calories per tablespoon, chili peppers also provide one-third of the daily recommendation for vitamin C, 10 percent of vitamin A, and several other antioxidants. (Think of antioxidants as the Delta Force of nutritional soldiers, flushing out destructive oxygen molecules responsible for some of the ravages of aging.)

Keep some red pepper powder handy, and get in the habit of adding a pinch to soups, omelets, and sauces.

RowZone Rittenhouse Member Samantha has fallen off the wagon. She has NOT been consistent and she needs our help!!! Please show your support RowZoners!!!

By: Ian Andrachhio President of RowZone Franchising
Are you stuck in neutral? Have you tried to start getting healthy many times without success? Here are five tips to help you attain success:
1. Be realistic with your workout program. Start exercising for 20 minutes per day for 3 days per week and build from there. You have to get your body in shape to push your limits, NEVER push from day 1.
2. BE SMART! You wouldn't hire a plumber to do your taxes right? So please don't listen to your friend who thinks they know stuff about fitness. Find someone qualified who knows what they are doing. There are plenty of options out there it might just take 20 minutes of your time.
3. Drink water! Even if you hate drinking water, force yourself to rebel against, well...yourself! In no time you will be gulping down bottles and smashing them on your forehead. Maybe. If you are hydrated your body will work and feel better.
4. Get a routine. Figure out what times and days work best and stick with it. Where has that whole "A la carte" thing gotten you in the past? Probably reading this post looking for ideas. Lol. Honestly, stick with a plan and incorporate into your life. The results will speak for themselves.
5. Understand that getting in shape can be an emotional process and don't discount that. Put yourself in a comfortable environment and breathe though it if you start to get nervous. Remember that the first day will be the hardest and then every day will get easier after that.

By: Ian Andracchio Founder
When I first opened the first RowZone in Rittenhouse Square on September 17th 2007, I didn't know what the heck was going on. I started with $200 in the business checking account, 13 rowing machines and 1,000 square feet. Everything else was up in the air. I only had one rule when I opened: "No Gym Snobs Allowed".
The Crew Effect is a direct reflection of our "No Gym Snobs" policy. The Crew Effect is the RowZone's built in support system, where instructors inspire members and the senior members help the freshman members by offering support and motivation. We provide a positive place for positive people to do positive things. We are the friendly fitness franchise, come see what all of the fuss is about.

The New RowZoneBlog will be launched on 11/30/09. You have been warned...