So, before we jump into specific questions about the business, why don’t you give us some details about you and your story. My father, John Nunn, is an Olympian who won the bronze medal in Rowing in 1968, at the Mexico City Olympic Games, and he was the U.S. Olympic Men’s team rowing coach in 1976, Montreal Olympic Games. He got us all interested in sports growing up. I have four older sisters, and he coached all of our teams: soccer, baseball, softball and ice hockey. Both of my grandfathers played professional football and my great-grandfather was a rower at Columbia University in the early 1900s. I guess you could say it’s in my genetic makeup to be destined to be an athlete and or rower. Since I can remember I have always wanted to either make the Olympic team and or compete and finish a full Ironman.
About 10 year ago, I started Roworx Fitness in Long Beach as I was burned out of training on my own with the US National Rowing Team and decided to create an Indoor Rowing program for the masses in which everyone can learn and get in the best shape of their lives with Indoor Rowing Classes. The rest is history….
In 2008, one of my best friends suggested that we train for our first Ironman together. I immediately said yes and signed up for my first Ironman in Nice, France. I would later find out that it was– and still is–one of the most grueling Ironman courses in the world. The bike portion of that particular Ironman travels 112 miles through the Pyrenees Mountains, which was insanely hard, especially since it was 95 degrees on race day. Upon completing Ironman France, I was hungry for more and knew that it was just the start of another chapter of fitness in my life. Since 2008 I have gone on to finish 9 full Ironman’s, 6 half Ironman’s, and over 100 various triathlons around the world. Along with managing and teaching classes at Roworx I have created a Triathlon coaching program called Triworx in 2016 in which I offer personalized training and coaching plans for any endurance and or triathlon event. I am also a sponsored triathlete led by Red Ace Organics Beets, Rudy Project, and MG Sport Magnesium.
Great, so let’s dig a little deeper into the story – has it been an easy path overall and if not, what were the challenges you’ve had to overcome? Like any fitness business owner it’s always up to you to keep the classes going and the energy up so that everyone can get the best possible experience. Over the past 15 years of being involved in the fitness industry, I would have to say the most important aspects are consistency, time, patience, and determination. Hiring a great staff and keeping your fellow instructors happy is a must. You have to hold yourself accountable and take responsibility when it’s your own business and learn to put your ego aside while putting the customer first.
Please tell us about Roworx Fitness. At Roworx Fitness we specialize in leading 1 hour indoor rowing classes with spectacular views of the water and sunsets while overlooking Marine Stadium in Long Beach. Marine Stadium is a California historical landmark in which it was the site of the 1932 Los Angeles Olympic Games Rowing venue. Rowing classes are on fire at exercise studios around the country as it is a full-body workout, low impact workout that burns up to 800 calories per hour. Central to the Roworx philosophy is our focus on teaching an efficient, safe, and effective rowing stroke. Anyone can get a workout by moving back and forth on a rowing machine but the difference us at Roworx you will learn to use the machines the way Olympic rowers do. You will maximize your efficiency, protect your back from injury, create more power, burn more calories, and see results sooner. Each class, from beginner to advanced, begins with a warm-up, interval H.I.I.T. training segments, consistent rowing segments, specific rowing drills, squats, pushups, weights, and some short intense 500 meter pieces to conclude the class as well as proper stretching. Anyone can do try rowing as it works 86% of the total muscles throughout the body and instructors will make sure that you are consistently maintaining good technique. We also offer some foundation classes for new rowers who would like some extra focus on the basics of the rowing stroke.
I’m most proud that Roworx Fitness has been in business for over 10 years and I get to do what I love every single day. Our camaraderie is probably the best aspect of Roworx Fitness as everyone is there to help and support each other and we really have the best members in any fitness center I’ve ever seen. When I coached the Loyola Marymount Men’s Varsity Rowing Team last year one of my proudest moments was having the team captain come up to me and tell me I was the best coach he has every had and that he believed I have a calling for the sport of coaching rowing at any University.
What sets Roworx apart from other fitness centers is the ‘Multi-Million Dollar View.’ We have a panoramic view of the water in Marine Stadium so you really never get bored or find yourself looking at the clock during class as it flies by while getting the best heart pumping workout of your life. All of our instructors have past rowing experience in college and are passionate about rowing and making sure every student is getting the most out of each workout. I have personally been coached by some of the best rowing coaches in the country if not the world. My father, John Nunn, is one of only a handful of American Olympians to have won an Olympic medal in rowing (1968 Mexico Olympic Games Rowing Athlete Medalist) as well as being an Olympic Coach (1976 Montreal Olympic Games Rowing Coach). My collegiate coach at Berkeley, Steve Gladstone, just won his 13th record breaking National Championship with Yale this past month. My US National Team coach, Mike Teti, won a silver medal as an athlete and a gold medal as the coach of the 2004 Men’s Olympic Rowing Eight in Athens. I have had many more famous rowing coaches over my 20-year rowing span and I apply all of this knowledge during each and every one of my Roworx Indoor Rowing Classes in Long Beach.
Do you look back particularly fondly on any memories from childhood? I would have to say it has to be when I was 15 years old and came home to tell my father I was no longer going to play and was going to quit both baseball and soccer varsity teams. My father was sitting down in the kitchen and he told me that I would have to get a part time job or find something else to do. I immediately replied and said what about joining the junior rowing team in Long Beach. My father immediately leaped out of the chair and ran upstairs to call the high school rowing coach and the rest is history. My father was ecstatic and in that moment the sport of rowing would change my life forever and make me the person I am today. Since then I was recruited to Cal Berkeley with a full scholarship while winning 3 National Championships and 4 PAC-10 Championships. Since graduating college, I have traveled to England, Japan, New Zealand, Australia, Italy, Austria, Germany, Canada, and all over the U.S. for various rowing events. My proudest achievement would have to be winning the silver medal at the world championship with the US National Team in 2001. I worked incredibly hard for six straight years of rowing and won my first international medal continuing down the road to one step closer to making it to the Olympics. The feeling of being one of the best athletes in the world in my sport was amazing while having my father watching the race.
Pricing:
Unlimited Monthly Indoor Rowing Classes For $110 A Month (Plus A One Time $99 Initiation Fee) Month To Month
Doing a single Ironman competition is tough. Doing several in a single year is tougher. But what if you did 3 in 28 days? Find out what it takes.
The Ironman circuit has offered Jack Nunn many opportunities to travel over the last eight years. Since 2008, Jack has competed and completed 8 international Full Ironman races and the Inaugural Ironman Vineman race this year in Sonoma, California. In 2013, he began racing shorter sprint triathlons, winning his age group in almost every single event racking up his total race count to over 100 events around the world.
He has also moved up in the ranks from a Bronze AWA medalist in 2014 this past year to a Silver AWA medalist in 2015 earning a little more respect along the way. Jack is also the 2015 Clydesdale 220lb+ National Champion and still holds the fastest time in the Olympic Distance Triathlon event in Grand Rapids Michigan.
The reason why Jack decided to attempt 3 Ironman’s in one calendar month was so that he could try and get to his goal of becoming an Ironman Legacy qualifier.
Jack is training for that elusive legacy spot in Kona, Hawaii as the Ironman Lottery was banned last year and the only way to get into the race is to either qualify with time or become an Ironman Legacy. You must complete 12 Full Ironman branded distance events and then you have a chance to be selected for a spot.
Jack also wants to educate people about the benefits of cross training, especially using the indoor rowing machines he utilizes at his business Roworx in Long Beach, California. Jack educates athletes during the year and encourages people to train during recovery blocks throughout the season.
His goal is to help swimmers, cyclists, and runners stay injury free and mentally fresh.
The key benefits of rowing for triathletes consists of maintaining a low impact and total body workout while enduring the pain and high caloric burn of rowing.
Ironman #1- Vineman, Sonoma
The original creator of the Vineman had always dreamed of having the full Ironman distance event with over 2,000 participants. There were 2,100 at this event, turning his dream into a reality after 28 years. Jack completed in 12:02:07, placing 60th in the M35-39 division and 397th overall.
Ironman #2- Kalmar, Sweden
Ironman Sweden, now in its fifth year, is a role model of how every major Ironman race should be modeled. Jack described it as a fun, historical, flat, and beautiful course.
The fan base consisted of thousands of spectators and a supporting community that offered incredibly positive energy towards all of the participating athletes along the course. Jack completed in 11:51:53, placing 196th in the AK M35-39 division and 1,132nd overall.
Ironman #3- Vichy, France
Ironman Vichy, France is now in its 2nd year of operation and offers a unique blend of history and beauty with a very professional and technical course. The Vichy Ironman and 70.3 are held on the same weekend but alternate days as they sold this race to the absolute max with more than 5,000 competitors.
Jack chose to participate in the Vichy Ironman mainly because of his very aggressive plan to complete 2 full Ironman’s in Europe that were only 8 days apart.
Coming off the Kalmar, Sweden Ironman he decided he would try and get his 9th overall Ironman checked off the list as he was very determined to get qualified for the elusive Ironman Legacy spot requiring 12 Full Ironman finishes.
This decision turned out to be the hardest series of race events that he had ever done in his life. Jack felt good mentally after the Kalmar Ironman but his body was broken and he found myself with barely a week to recover between races. Jack completed in 13:18:20 with an overall rank of 1,261.
Jack completed all three full Ironman’s in one month and had an average finish time of 12 hours flat. It was the hardest athletic challenge he had ever done in his entire life and does not recommend anyone try it unless they are in tremendous physical and mental health. It pushed Jack to the edge of injury and nearly broke him but he survived to tell the story to inspire others to use cross training with rowing and other unconventional training methods.
Jack created Roworx after winning numerous medals in various events on the international rowing stage. Jack started rowing in 1996 for Long Beach Juniors and made the 1997 Junior National Team Selection Camp. He went on to star for four years at UC Berkeley, winning four Pac-10 championships and three IRA National Championships. Jack was a member of the first ever undefeated Pac-10 and IRA National Champion Freshman 8 in 1998 and repeated the feat by going unbeaten in 1999. Jack helped his varsity 8 place second at the Henley Royal Regatta in 1999 in the Ladies Plate Challenge Cup in London, England. As a member of the US Rowing National Team from 2001-2004 he placed second at the 2003 Pan American Trials in double sculls and had an outstanding 2002 that saw him claim a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals. LEARN MORE: WEBSITE
Two Ironmans in eight days and a whirlwind tour of Europe.
Two Ironmans in eight days and a whirlwind tour of Europe. Champion triathlete and rower Jack Nunn went all in on travel and racing and came back a wordly—and tired—man. This is a peek into his triathlon trip of a lifetime. Take notes.
Jack Nunn is a man on a mission. The 2015 Olympic-distance Clydesdale national champ is chasing down a Legacy slot (see below) to Kona, and because he doesn’t want to wait a decade to feel the rush of racing down Ali’i Drive, he’s been packing his race calendar full of 140.6 events to get to that magic number 12. Last summer, Nunn knocked off Ironman numbers eight and nine in eight days as part of what can only be described as the most insane European racecation ever.
“This was the hardest athletic challenge I have ever done in my life,” says the Long Beach, Calif., resident and owner of local rowing club Roworx. “It pushed me to the edge of injury and I nearly broke, but in the end I survived and hope this journey inspires others to keep their fitness goals and dreams alive.”
The stats: Nunn, 37, and his girlfriend Nicole Martin traveled about 3,200 miles, visiting nine countries in just under a month. Nunn kicked off the trip with Ironman Kalmar in Sweden, then after traipsing through Denmark, Germany and Paris, he finished Ironman Vichy in France eight days later. He spent the rest of the trip recovering in a rented Volvo XC90 as he and Martin made the most of their plane tickets to Europe. Needless to say, Nunn now knows a bit about race travel—and an attitude of adventure that can turn logistical chaos into a dream vacation.
Below, Nunn shares in his own words what prompted the journey (his drive was deeper than a legacy slot)—and what we can all learn from his valiant racing and road-tripping efforts.
On becoming an Ironman
I guess you could say I was genetically destined to be an athlete. My father, John Nunn, is an Olympian who won the bronze medal in rowing in 1968 at the Mexico City Olympic Games. He was the U.S. Olympic men’s team rowing coach in the 1976 Olympic Games in Montreal. Both of my grandfathers played professional football, and my great-grandfather was a rower at Columbia University in the early 1900s.
I always wanted to make the Olympic team in rowing and to race the Ironman World Championship. I took a big step toward that first dream when I received a full scholarship to row at UC Berkeley, where I went on to win four Pac-10 championships and three IRA National Championships. I was a member of the U.S. Rowing National Team from 2001–2004, winning a silver medal in 2001 at the U23 World Championships men’s eight boat in Ottenshiem, Austria. But in all, I fell short of my goal of making the Olympic rowing team. I needed to fill that void with another challenge—something I could do on my own that was fun, inspiring and adventurous. I turned to Ironman, racing my first 140.6 at Ironman France in 2008. It changed my life. I’d never experienced so much in just a few weeks.
On planning this trip
When I was rowing for the national team, I got to travel all around the world to places like England, Italy, Germany, France and Austria. I felt teased in a sense because I never got to stay and travel around Europe for an extended period after the competitions were over. My father talks about his travels from when he was young and hitchhiked around Europe in the 1960s after a few rowing competitions. I also wanted that experience—minus the hitchhiking part.
I raced the Memorial Hermann Ironman in Houston [suburb The Woodlands] in 2013. That race broke me. I had food poisoning and DNF’ed. I don’t know what it was, but from that point on, I started doing all these races, like, “Nothing’s going to hold me down!” I’d always wanted to do Kona, but I didn’t want to change my body type [Nunn is 6-foot-3, 220 pounds]. After I’d done five or six Ironmans, I was like, “How many more do I have to do for a Legacy slot?” Then I started looking for races in Europe that were timed right. I didn’t want to be thinking about a race during most of the trip—or have to train. So I settled on Kalmar four days after arriving (and two weeks after doing Vineman 140.6 in California), and Vichy eight days after that.
IM Legacy Slots Explained
The Ironman Legacy program gives age-groupers who have completed 12 full-distance Ironman events but haven’t competed in Kona the chance to be selected for one of 100 slots per year to the Ironman World Championship.
The Trip
Aug. 15, 2016Fly out direct on Scandinavian Airlines (SAS) from LAX to Stockholm with my bike. Luggage prices depend on what type of ticket you have, but SAS has some of the best trans-Atlantic bike deals. Arrive the next day. Catch up with an old college rowing friend and spend two days sightseeing in Stockholm. Walk old town, visit the church of the Palace of Kings, City Hall and have a drink at the hotel’s Ice Bar.Digs: Nordic C Hotel, Stockholm
Aug. 17Drive about 500 miles to Kalmar. Stay on Oland Island, 15 miles from town. It’s more affordable and nice to stay away from the craziness going on in and around the Ironman village. See the Kalmar Cathedral finished in 1703, the majestic Kalmar Castle, and a display of the famous Kronan Shipwreck of 1676.Digs: Hotel Drei Jahreszeiten
Aug. 20Ironman Kalmar, Sweden: The race was fun, historical, flat, fast and beautiful. The people of Sweden are welcoming, and thousands of spectators gave an incredible positive energy. The swim had jellyfish, but they do not sting. The bike was flat and scenic, crossing the six-kilometer Oland Bridge that was once the longest in Europe. Previous competitors call the part of the run that winds through downtown the “forgotten 4 miles” because you hardly feel the pain at all during those three laps around Kalmar with all the fans cheering. I go hard and don’t get the kind of results I wanted. I didn’t have the energy I thought I would. Finish time: 11:51:53.
Aug. 22Drive to Copenhagen, Denmark. Bike around the city to the marina, Marble Castle, Little Mermaid statue and around the citadel. Eat Danish meatballs and look at the colorful seaside apartments in Nyhaven. My left knee swelled up after the race from running on uneven cobblestone roads. I’m now popping anti-inflammatories, icing, drinking Red Ace beet shots (a sponsor) and using NormaTec boots every day. Digs: Absalon Hotel in downtown Copenhagen
Aug. 23Fly To Frankfurt, pick up the Volvo XC90 we’ll use for the rest of the trip, then drive to Koln, Germany. Hiked the stairs to the top of the Cologne cathedral dome and had German beer and bratwurst at nearby restaurant Fuhr.Digs: The Hotel Mondial am Dom Cologne, across the street from the Koln Cathedral
Aug. 24Paris, France. Use the Paris Pass for two straight days of sightseeing.Digs: The Hotel Catalogne Paris Gare Montaparnesse
Aug. 26Drive to the Palace of Versailles on the way out of Paris and explore the palace grounds, then drive on to Vichy. Aug. 27 was planning and packet pick-up/bike drop-off day for Ironman Vichy.Digs: Hotel des Puys, Clermont-Ferrand
Aug. 28 Ironman Vichy: The race offers a unique blend of history and beauty and a technical course. It had some sentimental value to me as my father rowed in the exact spot as the Ironman swim during the 1967 European rowing championships in the double sculls event. He’d been there twice and always said it was a beautiful place to visit as well as compete. He was right. I had to walk half of the run. I was in bad shape—exhausted, and I felt like I was going to throw up lugging my big frame around. It was survival mode the whole time. Finish time: 13:18:20.
Aug. 29Lyon. Visited the Basilica of Notre-Dame de Fourvière overlooking the city.Digs: Hotel Le Royal Loyal MGallery Hotel
Aug. 30MarseilleDigs: The Chopin Suite at the Grand Hotel Beauvau Marseille Vieux Port
Aug. 31Drive to Monte Carlo, Monaco, with a stop in Cannes for lunch and a walk around the city. Being an active tourist seems to help with the post-race soreness and the swelling in my knee.Digs: Columbus Monte Carlo Hotel
Sept. 1Drive through Genoa, Italy, and visit three of the five small towns that make up Cinque Terre, an enchanting place where cars are banned that features dramatic coastal scenery. Digs: La Casa di Venere
Sept. 2Drive through Pisa to see the leaning tower, then on to Rome for some whirlwind sightseeing.Digs: Mecenate Palace
Sept. 5Florence, Italy. See the statue of David and climb to the top of the dome of the Florence Cathedral.Digs: Hotel Palazzo Tolomei
Sept. 6Venice, Italy. Gondola ride through the canals, tour the glass-blowing island, Murano. Digs: Hotel Al Sole
Sept. 7Bellagio, Italy. Drive around Lake Como, stop for drinks at Villa d’Este. Digs: Hotel Excelsior Splendide
Sept. 8 Switzerland. Stay in the center of the Zermatt ski resort. Take the gondola up the mountain to visit the Matterhorn up close. Digs: Backstage Boutique Hotel
Sept. 9 Drive to Frankfurt with a stop in Colmar, France, to witness and tour around a real-life fairytale town complete with cobblestone streets and colorful timbered buildings.
Sept. 10 Fly back to Los Angeles on my 37th birthday.
What’s next Nunn expects to complete his 12th Ironman this year. Look for him at Ironman Coeur d’Alene, Florida and Arizona. He’ll also be tackling Norway’s Norseman Triathlon, dubbed “the hardest triathlon in the world.”
Jack’s Top 5 Travel Tips
Buy in advance.We started saving money every month leading up to the trip and made sure we bought the Paris pass, statue of David and other museum passes ahead of time to avoid long lines.
Book everything through one provider. It’s all in one place, it’s simple and convenient. Even if a hotel is slightly more expensive through that provider, they should have rewards points that’ll make everything even out in the end. We used Expedia.
Read up about European car rentals. Certain providers require you to book with an American Express credit card to avoid costly insurance fees. If you’re driving through Italy, expect to pay extra because Italian drivers are crazy. There are speed cameras everywhere, except in Germany, so budget at least $100 for a ticket. Be aware that certain cities charge to drive into the city center. And just like in the U.S., you’ll get lower prices if you drop off and pick up at the same location. Renting a car is more costly than taking public transportation, but we considered the freedom and time savings worth it.
Remember your bike. I had mine with me the entire trip. I’d back into parking spaces to deter break-ins, cover it up during the day and bring it into hotel rooms at night. It was a pain. You could also rent a bike to race, or ship yours home for a large fee.
Keep a trip journal. Because you forget. We used a free website called Travefy that linked up with Expedia.
If you’re tired of the treadmill, step off that beaten belt and try a more stimulating endurance challenge: rowing workouts.
“If you take the time to learn rowing technique, it’s one of the best exercises you can do for cardio,” says Jack Nunn, former member of the U.S. Under 23 National Team, U.S. Rowing Masters 2013 Athlete of the Year and owner of Roworx, an indoor rowing training facility in Long Beach, CA. The low-to-the-ground, long machine engages your legs, back, core and arms, delivering an intense full-body cardio experience. Best of all? Rowing won’t put as much stress on your knee and hip joints as running does, meaning that this type of training is ideal for people of all ages, sizes and walks of life.
Whether you’re ready to vary your gym routine or to row with more confidence during your next CrossFit WOD, we’ve got expert tips on how to maximize your rowing potential, plus three workouts that can torch up to 700 calories each, says Nunn.
Rowing: The Basics
While most people think rowing requires mostly upper-body strength, it’s actually all about the legs, says Nunn. Like a golf swing, the legs and hips do most of the work for creating power during a rowing stroke. In fact, the movement is similar to an explosive power clean in weightlifting that uses your entire body. You begin driving with your legs, engage the muscles in your back and core, and then follow through with your arms, explains Nunn.
Just like any piece of gym equipment, it’s best to get acquainted with how the rowing machine functions before you go full speed ahead into a workout. Nunn recommends that beginners do three things when they sit down on a Concept 2 rowing machine.
Adjust the foot straps. “Make sure the strap goes across the ball of your foot,” says Nunn. If your feet are placed too high, your legs will also be placed too high, meaning you won’t be taking full strokes. The improper leg position will set you up for an awkward and inefficient stroke. Adjust the foot stretcher where you rest your feet either up or down a few pegs if the fabric strap isn’t lying in the correct spot.
Check the damper setting. Located on the right side of the circular flywheel on a Concept 2 machine, the damper setting is a plastic lever that controls how much air is in the flywheel. Setting the damper to 10 will feel like rowing a heavy boat and will require the most “work” per stroke, while setting it to zero will feel like rowing a sleek, light boat and will require less energy per stroke. You can also think about damper setting like gears on a bike, explains Nunn. “For beginners, you want to make sure the damper setting is anywhere from four to six,” he recommends.
Understand the monitor. The square display is a powerful tool that will give instantaneous feedback during your workout. But with so many possible metrics to use, it’s important for beginners to limit themselves to just the essentials. Two numbers Nunn suggests focusing on are stroke rate (strokes per minute, located in the upper right of the screen) and watts (a measure of workout intensity). A good first goal: Consistently hit your bodyweight (in pounds) in watts, says Nunn.
The Warm-Up
To get your body warmed up and ready to row, Nunn suggests a 10-minute “Pick Drill.” To pick the stroke apart and wake up the muscles, you’ll begin with simple, partial movements and then work up to the full rowing motion.
Start with your legs straight, body in an upright position, elbows bent so the handle is pulled fully into your chest. Keeping your back and legs straight, extend your arms away from your body, reaching towards your feet, then bring them back to the original position. Shoulders should remain relaxed. Repeat for two minutes.
Next, engage your back. After you extend your arms forward, hinge forward slightly at the hips. Then, keeping your spine neutral, reverse the motion by leaning back from the hips once your body is fully upright, as you pull your arms and the handle into your chest. Repeat for two minutes.
Warming up your legs comes next. After you extend your arms and hinge forward from the hips, bend your knees slightly so your seat rolls halfway towards the flywheel, and your arms extend forward past your feet, grasping the handle. Reverse the motion by pushing with your legs first, then leaning back and finally pulling your arms into your chest. Repeat for two minutes.
Time to take a complete stroke! You may now bend your knees fully so your shins are perpendicular to the ground and your heels lift up slightly. Repeat for four minutes.
The Workouts
Ready to row? Try one of these three conditioning sessions suggested by Nunn. And we’ve got some good news: You don’t even need to time your own intervals. You’ll find all three of these workouts pre-programmed in the monitor of the Concept 2 rower. Read the tips below, do the 10-minute Pick Drill above, then cue up your routine by choosing “Select Workout” from the main menu, then tapping “Custom List” on the rowing monitor, and picking your poison.
Rowing Workout 1: HIIT Sprints (30/30r in Concept 2 menu)
If you’re short on time, these high-intensity intervals will give you a quick sweat fix. Improve your strength and explosive power in just 20 minutes (not including warm-up or cool down). You’ll burn roughly 300 calories in total, says Nunn. Keep your stroke rate between 26 and 32 and always be in control of how fast your legs are moving.
Rowing Workout 2: Pyramid Power (v1:00/1:00r in Concept 2 menu)
Try this intermediate challenge to improve endurance and consistency with your rowing. For each interval, aim to keep the same workout intensity, or pace. You can check this by looking at watts or by changing your units to “time per 500 meters” on the display. Be warned: Just because you’re rowing and resting for the same amount of time doesn’t mean it’s going to be easy! Your hard work will burn roughly 450 calories.
Rowing Workout 3: Lean Leapfrog (v1:00/1:00r in Concept 2 menu)
Compete against yourself during these aggressive bursts. While most rowing workouts are aerobic, this one is anaerobic. Similar to a weight lifting session, you’ll exert your muscles enough to produce lactate, which leaves you with that burns-so-good feeling. Ultimately, an anaerobic rowing machine session will help you increase your power output and endurance because it forces you to tap into the strength of your legs. While paying strict attention to your stroke rate, try to maintain or increase your meters rowed during each “on” minute. This challenging row is 40 minutes and will burn roughly 700 calories, says Nunn.
An Ironman and Triathlon champion—and U.S. National Rowing Team Medalist—shares tips on how to stay motivated
Rowing classes are on fire at exercise studios around the country. A full-body workout, rowing burns up to 800 calories per hour, it’s low-impact and it’s fun. We asked Jack Nunn, an international rowing, triathlon and Ironman champion, and founder of Roworx (roworx.com) to share workout tips and ways to stay motivated.
OSM: What does it take to train for an Ironman? How do you stay motivated?
JN: Consistency, time, patience and determination. Hiring a coach to hold yourself accountable is very important. It really is all about the hours of endurance and strength training that you are consistently putting in every week. To finish an Ironman takes an average of 10 hours a week of training; combining running, swimming and biking into your weekly routine for at least six months before racing. The pros are putting in upwards of 30 hours a week of fitness training every week, which comes out to nearly five hours a day of running, biking and swimming.
Your top diet tips and advice for first-time Ironman/triathlon athletes?
1. Drink more water and less alcohol. Cut out processed foods, especially fast food.
2. Cut back on dairy and red meat. Almond milk, raw fruits and vegetables, fish, turkey, brown rice, grains and egg whites are a great alternative.
3. Try and eat the same foods every day and eat smaller meals more often throughout the day to speed up your metabolism.
4. Consume more protein and fiber to help curb your appetite so you stay away from taking in too many empty calories.
5. I have been using Juice Plus for over six years and it has proven to be an essential part of my daily nutrition routine. I have hardly been sick, have sustained energy throughout the day and notice better endurance and strength gains when I’m taking the product.
6. Have patience. Try not to use the weight scale to measure success. Remember that muscle weighs more than fat so you need to use pant or dress size and energy levels in order to really be inspired to live a healthier lifestyle. I weigh 220 pounds and some people don’t believe it, but again, muscle weighs more than fat.
What are the most important things to consider when training for a triathlon or Ironman?
1. Time Make time for training and plan ahead. Make a schedule of your training and nutrition plan and stick to it. Talk to friends, family and employers to make sure everyone is on board and supporting what you will be doing for the next six months.
2.Safety Obviously when you cycle you will need to get on the road to practice while getting in those hours on the bike, but know that nearly 70 percent of all Ironman training injuries come from the bike. Cars and pedestrians are not always aware of what is around them and cyclists are a target for accidents and injuries while training on the road. Map out your ride to take the path least traveled by cars and people. Use indoor classes and workouts like rowing and/or cycling, and be inspired while working out with group classes.
3. Location Pick Ironman races closer to home and evaluate various courses in order to decide which race you would like. Don’t make the same mistake I did and sign up for your first Ironman in Nice where you have to climb and descend mountains that are included in one of the stages of le Tour de France. Take into account flat vs. hilly courses, the weather (heat and cold) for Ironman races, and location for vacation (after the race!) to enjoy a bit. Ironman Arizona, Lake Placid and Florida are some of the “easiest” Ironman courses in the world and can provide for a good vacation for sightseeing after the event takes place.
How did you get into sports and fitness, and why did you decide to make it a career?
My father, John Nunn, is an Olympian who won the bronze medal in Rowing in 1968, at the Mexico City Olympic Games, and he was the U.S. Olympic Men’s team rowing coach in 1976, Montreal Olympic Games. He got us all interested in sports growing up. I have four older sisters, and he coached all of our teams: soccer, baseball, softball and ice hockey. Both of my grandfathers played professional football and my great-grandfather was a rower at Columbia University in the early 1900s. I guess you could say it’s in my genetic makeup to be destined to be an athlete and or rower.
Since I can remember I have always wanted to either make the Olympic team and or compete and finish a full Ironman. In 2008, one of my best friends suggested that we train for our first Ironman together. I immediately said yes and signed up for my first Ironman in Nice, France. I would later find out that it was– and still is–one of the most grueling Ironman courses in the world. The bike portion of that particular Ironman travels 112 miles through the Pyrenees Mountains, which was insanely hard, especially since it was 95 degrees on race day. Upon completing Ironman France, I was hungry for more and knew that it was just the start of another chapter of fitness in my life. Since 2008 I have gone on to finish six full Ironmans around the world. This year I plan on doing three more full Ironman competitions in Napa Valley, Vineman CA, Kalmar, Sweden, and Vichy, France.
What do you love most about competing and/or your job as a professional athlete?
I love the challenge and the thrill of competition, seeing how far you can push the body and the human spirit to its limits. There something about the thought of racing with thousands of other people and watching them race beside you that really is addictive and keeps you moving and pushing through to the finish line.
What is your proudest athletic achievement and why?
My proudest achievement would have to be winning the silver medal at the world championship with the US National Team in 2001. I worked incredibly hard for six straight years of rowing and won my first international medal continuing down the road to one step closer to making it to the Olympics. The feeling of being one of the best athletes in the world in my sport was amazing while having my father watching the race.
Another proud achievement is unexpected but it has gotten me to where I am today. I entered to what would have been my 3rd and at the time I thought my last Full Ironman in Houston, Texas back in 2010 but before the race I had food poisoning and decided to race anyway coming within 8 miles from the finish line I had to drop out due to severe dehydration and shock to the body. That race broke me and broke my soul but it’s also because of that race that I came back with a vengeance into the triathlon world by finishing 4 more Full Ironmans and more to come.
What is a typical day like for you? How many hours a day do you train?
I took up a University coaching position as the Head coach for the Men’s Rowing team at Loyola Marymount University in LA so I’m currently working 4 jobs at the moment. Rowing coach at LMU, Roworx Fitness Owner where I teach most of the fitness classes and run all operations for the business, Spin instructor, and I am an Ironman/triathlon coach.
5 a.m Wake up
6-8 a.m Coach the Men’s Rowing Team at LMU in Marina Del Rey
9:15 a.m-10:15 a.m Teach Roworx Rowing Class In Long Beach
Noon-1 p.m Teach Roworx Rowing Class In Long Beach
3-5 p.m Run 6 miles and or swim laps in the pool
7 p.m Teach a Spin/Cycling Class
9 p.m in bed trying to get at least 8 hours sleep a night
I average about 3-4 hours of endurance training with rowing, biking, running, and swimming everyday with Sunday being a rest day. Lately I have been racing every Sunday so I try to get in more rest during the week.
GRAND RAPIDS, Mich. — Eighteen age-group triathletes raced their way to national titles on Sunday at the 2015 USA Triathlon Clydesdale and Athena National Championships, competing across three distances as part of the Grand Rapids Triathlon set at Thornapple River.
Welcome to the Roworx legacy podcast hosted by Ironman and USA National Team Rower, Jack Nunn. A podcast that inspires and motivates individuals through personal stories from Olympians and athletes of all backgrounds in different sports. Each week we will deliver interviews about various athletes’ true backgrounds and what made them who they are today. This podcast will specifically focus on what identity these individuals have adopted and what they would like their legacy to be. We are going to offer some hard hitting inspiring stories of great athletes and what it takes to be the best.
In times like these we can all use a little stress relief. In this article we will go over the top 5 stress relievers that can help restore calm and serenity to your chaotic life. You don’t have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these following 5 tips.
Meditate
If you are looking for a more standard mediation practice then you want to start by sitting straight with both feet on floor. Close your eyes and focus your attention on saying silently or out loud something positive such as: “I feel at peace” or “I am happy.” Place one hand on your stomach and breathe by repeating the positive things. Let any distracting thoughts float by like clouds. You can tell yourself: “Delete” or “Next” to any negative thoughts and or worries.
Get Moving
Exercise is actually a type of mediation that can be very effective to relieve stress. You don’t have to be an Olympian to understand how to get a good workout. All forms of exercise, including yoga, walking, swimming, cycling, and or dancing along with stretching can ease depression and anxiety by helping the brain release feel-good chemicals (endorphins) and by giving your body a chance to practice dealing with stress. You can go for a walk around the block, take the stairs up and down a few flights, and do some stretching exercises with you head, neck, back, and hamstrings.
Be Grateful
Start the day by being grateful and have a positive outlook in any situation that comes your way. Being grateful cancels out negative thoughts and worries. Write down what you are grateful for and have an “Attitude of gratitude” mindset while also thanking other for helping you along the way. Remember: “Treat others the way you would like to be treated.” It works! When you start feeling stressed, think about the positive things that really matter in life.
Crank Up The Music
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. If you have access to apple playlist, sound cloud, Pandora, and or even the radio you can create a playlist of your favorite music genres and or soothing sounds of nature (the ocean, rain, waterfalls, and or birds chirping in the wild). Let your mind focus on the different melodies, instruments, or singers in the song. Working out with music can really help rhythm and performance when you run, cycle, dance, and or row to the beats.
Laugh Out Loud
Laughing is perhaps one of the best ways to naturally relieve stress. A good “Laugh out loud” lowers cortisol (your bodies stress hormone) and boosts positive brain chemicals. Lighten up by tuning into your favorite sitcom, video, and or visiting your local comedy club. You can also read plenty of memes on the internet and or talk to someone who is naturally funny. Surround yourself around positive and funny people so that you might learn how to be positive on a daily basis.
Want some more motivation? Check out this 30 minute video … some great motivation and inspiring words in this following video created by Jordan Peterson
Most people are already familiar and intent with what ‘HIIT’ workouts have done form them and the years. But what if there was an alternative training system that had all the same benefits but without the impact? There is a new workout platform trend that is up and coming called ‘HILIT’ (High Intensity Low Impact Training). This high-intensity, low-impact training philosophy will burn more calories while giving you a total body low impact workout in less time. The specific differences between ‘HIIT’ and ‘HILIT’ is the impact on the joints, bones, and overall safety during workouts to reduce the risk of injury. Many traditional ‘HIIT’ classes have large volumes of people who are all about pushing yourself beyond your limits and working as quickly as possible without any attention to technique, alignment, or form. Without proper exercise techniques and or modifications to the workouts these people could be injured very easily.
One of the best total body low impact workouts you can do is indoor rowing. Rowing utilizes approximately 86% of all the muscles in the entire body without compromising the joints and bones from impact. I have had 2 knee surgeries myself and I used indoor rowing class at Roworx Fitness in Long Beach, California as an integral part of my workout routine to rehabilitate from those injuries. Since my surgeries I have used indoor rowing workouts as my core platform system of training to get myself prepared for 16 full Ironman’s (2.4 mile swim, 112 mile bike, and 26.2 mile run) and 1 Ultraman (6.2 mile swim, 270 mile bike, and a 52.4 mile run) triathlon I have completed over the past 12 years. Rowing provides a non-impact, whole-body workout that translates well to almost any endurance sport. Rowing builds strong legs and is great for building swimming, cycling, and running strength for triathlon competitions. The motion also creates an incredibly strong core which helps with all three of the triathlon disciplines. It is easy to get a challenging cardiovascular workout on the indoor rowing machine. If you want to go hard, rowing gets your heart rate up easily.
Find out more workout tips described below on how to use the ‘HILIT’ training system to your advantage during any workout.
First we must decipher the difference between exercise intensity vs. exercise impact
Exercise Intensity refers to how much energy is expended when exercising. Perceived exertion and intensity varies with each person. It has been found that intensity has an effect on what fuel the body uses and what kind of adaptations the body makes after exercise. Intensity is the amount of physical power (expressed as a percentage of the maximal oxygen consumption) that the body uses when performing an activity. When you begin a new workout routine you always need to remember to pace yourself with the workouts. The most common mistake I see in the fitness world is people coming in to a workout routine at full blast and doing way too much too soon. You will also have to remember that there has to be a ‘little pain for a little gain’ in strength gain when starting new workouts. Whatever type of exercise you prefer, increasing the intensity can improve longevity while utilizing high-intensity intervals with almost any exercise. The trick is to alternate short bursts of approximately 1-3 minutes of working very hard with short periods of recovery.
Exercise Impact refers to the downward forces on your joints and bones when your body has to bear its own weight against a surface, usually the floor. While high impact exercises offer plenty of benefits, keep in mind that they are not for everyone. Whether you’re looking to increase the intensity or impact of any exercise, the first step is talking to your doctor about what’s safe for you, especially if you have a chronic condition including osteoporosis, arthritis, diabetes, balance issues, and other injuries. On the other hand, it is prudent for beginners to build overall fitness first in order to handle high impact workouts without injuring themselves. If you consider yourself fairly active but only focus on low intensity or steady-state cardio, adding ‘HILIT’ workouts such as swimming,cycling, indoor rowing, and cross country skiing can help you boost your overall fitness and performance.
The Benefits Of HILIT
As their names suggest, the main difference between ‘HILIT’ and ‘HIIT’ is the impact of the workout. With ‘HILIT,’ you’ll limit jumping, landing, and other rapid movements. Using the ‘HILIT’ system should prevent many common injuries you tend to see when doing high-impact exercises. When done right, low-impact and total body workout such as indoor rowing can help you lose weight, tone up, and get stronger. For example, when you complete a rowing stroke you are pushing off the foot-boards and suspending your own body-weight connecting the legs through the core, back, latissimus dorsi, and shoulders. The Roworx Indoor Rowing program offers a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row as you control your own pace and resistance while knowing you are working out with a common goal in a non competitive atmosphere. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level. At Roworx we embrace each person and where they are in their fitness journey as well as finding creative ways to get stronger together.
Maximize Your Fitness Results By Blending The ‘HILIT’ System Blend With The F.I.T.T. Principle
How FREQUENT are you training? What INTENSITY are you training at? How much TIME are you putting into your training during each session? What TYPE of exercise are you doing to improve your fitness and strength? Work out early in the morning when the rest of the family and world is still asleep. Never assume you will get it done later as the day always catches up with you and the chances become less as you become tired from work etc. Early morning training is also invigorating and relaxing ahead of the day’s responsibilities. Be consistent in your training and make sure to try to get in at least 30 minutes of training every day with a 90 minute or 2-hour session every third day. Time and consistency are some of the most important aspects of not only fitness training but the keys to being successful in life in anything you put your mind to. Work out with a friend, trainer, or in a fitness class. Who has the time to work out, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. Finally, be realistic about your life and your ability. Work out exactly how much training you can comfortably do in one week and build on that as you consider your job and commitment to friends.
F – Frequency of your workouts. How often is your training and how many days do you take off to rest between training days. It is important to keep a frequent exercise regiment during the week and not skip over 2-3 days in between workouts.
I- Intensity of your workouts. How much intensity are you pushing through your workouts. What hear rate zone 1-5 are you training at as zones 2-4 are most important for general fitness and endurance training. Indoor rowing can be one of the best low impact total body workouts you can possibly do in the realm of fitness training. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
T – Time spent during your workout. This is the #1 important aspect of fitness training and one we all try to take shortcuts on.
T – Type of workout. The Roworx Indoor Rowing program offers a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
Whether it is a ‘HIIT’ or ‘HILIT’ program, the choice is yours to make progress and see results. If you’re not seeing results with your daily workout routine, it may be time to change things up and try something new with an indoor rowing class at Roworx. What are the benefits of rowing and what will this equipment do for you in terms of muscle conditioning and cardiovascular fitness? Whether you already row or are considering adding rowing to your overall physical activity program, want to lose weight, cross-train for another sport, compete on the water, or rehabilitate from injury or surgery, rowing is a complete exercise. Rowing machine benefits include strengthening and conditioning most major muscle groups in the upper and lower body and rowing is virtually impact-free. Beyond choosing a smart exercise regimen in which one that challenges you to continually push yourself while having the right nutrition, sleep, hydration, and recovery are crucial to improving your fitness. Once you identify ‘WHY?’ your routine isn’t working, you can start taking steps toward improving it. While being involved with Roworx Fitness, the health industry, and involved with a lifetime of playing sports I have come to the conclusion that the number one reason why people fall short of their fitness and nutrition goals is the lack of self-discipline and/or willpower. Some people think it is easy for me to preach fitness because it is my job as a fitness owner and instructor, however, nearly 50% of the workouts I do don’t come easy. That is to say if I had the option to NOT workout about half the time I would take that option. Something that my coaches have taught me over the years in college and on the US National Team was the ability to understand hard work and put in the miles day in and day out. The ability to train and ‘grind’ through the daily workouts no matter how bad the fitness sessions were. My coaches taught me the need to work strenuously through challenges and maintain a high level of effort over a long period of time despite failure and other things getting in the way of progress. Knowing how to deal with the highs and lows of the daily workout ‘grind’ is how you will succeed in accomplishing your fitness and nutrition goals. Helping people understand that the daily ‘grind’ to achieve greatness in maintaining a healthy lifestyle habits is the core of the work you need in order to overcome adversity and instill willpower. One of the best and worst quotes I have heard from my father, John Nunn, was that when things got tough for me during US National Team training sessions he would often say: ‘Anyone can train on a good day…It’s when you train hard on the bad days that will get you the results.’
The 11th Annual Aquatic Capital of America (ACOA) Awards Banquet will be from from 6 to 9 p.m. Thursday, Jan. 16, at the Keesal, Young & Logan law offices, 400 Oceangate #1400. Awards will be presented in seven categories.
Welcome to the 
Meditate
Get Moving
Be Grateful
Crank Up The Music
Laugh Out Loud
Fitness
Exercise Intensity refers to how much energy is expended when 
see in the fitness world is people coming in to a workout routine at full blast and doing way too much too soon. You will also have to remember that there has to be a ‘little pain for a little gain’ in strength gain when starting new workouts. Whatever type of exercise you prefer, 
yourself fairly active but only focus on low intensity or steady-state cardio, adding ‘HILIT’ workouts such as swimming,cycling, indoor rowing, and cross country skiing can help you boost your overall fitness and performance.
weight, tone up, and get stronger. For example, when you complete a rowing stroke you are pushing off the foot-boards and suspending your own body-weight connecting the legs through the core, back, latissimus dorsi, and shoulders. The 
How FREQUENT are you training? What INTENSITY are you training at? How much TIME are you putting into your training during each session? What TYPE of exercise are you doing to improve your fitness and strength? Work out early in the morning when the rest of the family and world is still asleep. Never assume you will get it done later as the day always catches up with you and the chances become less as you become tired from work etc. Early morning training is also invigorating and relaxing ahead of the day’s responsibilities. Be consistent in your training and make sure to try to get in at least 30 minutes of training every day with a 90 minute or 2-hour session every third day. Time and consistency are some of the most important aspects of not only fitness training but the keys to being successful in life in anything you put your mind to. Work out with a friend, trainer, or in a fitness class. Who has the time to work out, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. Finally, be realistic about your life and your ability. Work out exactly how much training you can comfortably do in one week and build on that as you consider your job and commitment to friends.
F – Frequency of your workouts. How often is your training and how many days do you take off to rest between training days. It is important to keep a frequent exercise regiment during the week and not skip over 2-3 days in between workouts.
experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
me to 
By Jo Murray
Beach as well as winning numerous rowing races on the water during the Long Beach Southwest Regionals and Christmas Regatta competitions. He placed 3rd in his age group at the 
