# growingfit.co.uk

> Land training for rowers, novices, cross trainers and the rowing-curious


## Posts

- [Train Smart, Row Strong: How I build power and stay injury-free](https://growingfit.co.uk/train-for-success-and-injury-proofing/): It's a given that if you're going to compete, you need to train hard. Less considered is that even if you only partake in recreational rowing, you should think about injury prevention. And when you throw in time restrictions or, as a master rower, factoring in quality rest time, then you need to work out how to train smart.
- [For those starting or re-starting their fitness journey](https://growingfit.co.uk/starting-or-re-starting-fitness-journey/): If you’re new to exercise or returning after a long break, I can help you ease into a routine that makes regular exercise enjoyable and sustainable. Low-impact cardio and body weight exercises are excellent starting points. The focus will be on consistency and enjoyment, not intensity – because effective workouts don’t need to be tough to deliver great results.
- [Medal at the international Silver Skiff Turin](https://growingfit.co.uk/silver-skiff-turin/): The Silver Skiff Turin is a unique and prestigious rowing race in Italy, first held in 1992. It challenges single scullers on an 11 km course along the scenic Po River. From just ten rowers in its inaugural race, it has grown into an internationally renowned event, attracting over 600 competitors from 20 countries in 2024. 
- [The Pairs Head Pennant Win](https://growingfit.co.uk/pairs-head/): The Pairs Head is my favourite head race - a two-person crew boat, racing on home waters (the Tideway), often in decent weather. It's a unique mix of challenge and camaraderie that makes it special.
- [The Henley Masters Regatta Win](https://growingfit.co.uk/the-henley-masters-regatta-win/): For several years, my ultimate goal for the regatta season has been to win at Henley Masters. My first three attempts were in a double, followed by two in my single, each journey teaching me valuable lessons.
- [What to expect when we meet](https://growingfit.co.uk/what-to-expect/): Initially we will organise a complimentary 45 minute meeting to discuss your health, aims and objectives. If you’re unsure of your goals, together we will explore what they could look like.
- [Cross training & those curious about rowing](https://growingfit.co.uk/cross-training-rowing/): Does a sport like rowing appeal to you but being on (or in!) the Thames doesn’t? Or are you a runner, cyclist, swimmer, boxer or tri-athlete / Hyrox athlete wanting to improve your times? Or do you feel your training is too one-dimensional?
- [Novices - Before your Learn to Row course](https://growingfit.co.uk/learn-to-row/): Are you eager to get the best out of your Learn to Row (LTR) course? My pre LTR coaching is a comprehensive land training programme to equip you with the physical conditioning and expertise needed to master the rowing technique.
- [Strength & Conditioning for rowers: Why it's essential](https://growingfit.co.uk/strength-conditioning-for-rowers/): Increased Power: Strength training enhances the power output needed for competitive performance.  Injury Prevention: Conditioning helps prevent common rowing injuries by strengthening muscles and improving joint stability. Technique Correction: Proper weight training can correct bad habits and reinforce good technique.
- [Why you should be working out with weights](https://growingfit.co.uk/why-you-should-be-working-out-with-weights/): If you participate in sports, strong muscles alone are insufficient for peak performance. Strong tendons and ligaments are essential too. Think how many sessions lost to injury can be avoided by adding just 1 session of S&C a week. 
- [Other ways to exercise for fitness & mental health](https://growingfit.co.uk/other-ways-to-exercise-for-fitness-mental-health/): THINK OUTSIDE THE BOX!  This post is about alternative ways to exercise to improve your fitness and mental health. Alternative – because we often overlook non-gym based options.
- [How to find the right PT](https://growingfit.co.uk/how-to-find-the-right-pt/): If you’re determined to make a change with your health, fitness and/or body shape but don’t know where to start, the most effective solution is - hire a PT.  Subconsciously, this decision alone, is a green light for endorsing your commitment to change and developing expectations of results.
- [Peanuts vs Cashews. Which is more healthy](https://growingfit.co.uk/peanuts-vs-cashews-more-healthy/): The other day at the supermarket I had to make a choice between my two personal favourites;  cashews or peanuts.  This is the leg work I’ve done for you to discover which packs the weightier nutritional punch.
- [The result of being hypnotised for my sugar addiction](https://growingfit.co.uk/the-result-of-being-hynotised-for-my-sugar-addiction/): In my early 40’s I kept developing kidney and bladder infections, which went on for two years.  Eventually I learnt the bacteria that causes these infections can grow rapidly in urine with a high sugar content. I then knew I couldn’t continue my sugar dependence.
- [Learn about the macronutrient FAT: A moment on the lips....](https://growingfit.co.uk/learn-about-the-macronutrient-fat-a-moment-on-the-lips/): Learn how quickly the macronutrient fat can turn into body fat. You may be as surprised as I was and immediately put away that bag of crisps (like I did!).
- [Get your pH balance right by eating smart](https://growingfit.co.uk/get-your-ph-balance-right-by-eating-smart/): Everything you think you may know about what is acidic or alkaline food-wise may just be wrong.  As part of our drive for optimal long-term health, we should understand how to ensure an ideal pH balance. Read on to find out why limes, once digested, are an alkali and hard cheese an acid. 
- [How to get better erg | rowing machine technique & workouts](https://growingfit.co.uk/how-to-get-better-rowing-machine-technique-workouts/): Topics covered: Different types of erg (rowing machine)  | Setting the footplate (it’s nothing to do with the size of your feet!!)  |  Setting the drag factor  |  The correct body movements  | The monitor - which data to focus on  |  Standard types of workout and warm-up  |   Clothing and footwear
- [Why rowing is a great sport and the best exercise for you](https://growingfit.co.uk/why-rowing-is-the-best-exercise/): There are so many positives on why rowing is a great way to workout or sport to take part in. It’s hard to decide on a starting point so I’ll list each one in no particular order plus explain a few technical terms.

## Pages

- [Mission Statement](https://growingfit.co.uk/mission-rowing/): At Growing Fit, I leverage over 30 years of strength training experience and specialised knowledge of rowing to empower master athletes (age 40+). By listening, observing and understanding each client’s unique needs, I provide unwavering support and expert guidance. My mission is to enhance strength and mobility, proving that a strong performance is achievable at any age. I am dedicated to helping my clients reach and maintain their full potential – so they can continue doing what they enjoy doing for longer.
- [Articles](https://growingfit.co.uk/articles/): Original articles on training and nutrition.
- [Contact me](https://growingfit.co.uk/contact-me-pt/): Or contact me directly: Growing Fit Email: miranda@growingfit.co.uk MAABC address: Ibis Lane, Hartington Road, Chiswick W4 3UJ For further information on Mortlake Anglian & Alpha Boat Club, see the club’s website here Proudly powered by WordPress Main image by tecknare on Freeimages.com
- [Fees / T & C's](https://growingfit.co.uk/fees-and-t-cs/): Fees and General Info Complimentary 45-Minute Consultation When you initially book a block of six sessions, you’ll receive a free 45-minute consultation scheduled a week before training begins. This session is an opportunity to discuss: For single sessions and Learn-to-Row (LTR) novices, you’ll receive an emailed questionnaire covering these topics to build your profile and align our training with your goals. Training Sessions: Structure & Location Each training session begins with a mobility warm-up and ends with stretching for flexibility and recovery. Location:Mortlake Anglian & Alpha Boat Club – Weekdays only, during off-peak hours (9am-5pm) Prefer a different location? If …
- [About me](https://growingfit.co.uk/about-me-pt/): My ethos for training clients, whether they are experienced athletes or new to exercise is simple; listen, have attention to detail, ensure they enjoy it and be passionate about their goals. One client wants to preserve their ability to continue rowing in their 80’s; another wants to win gold medals at national and international masters level of rowing (and does!). For some it’s about the end result; for others, they want to feel supported in their development. I tailor my approach to suit their individual needs.
- [Privacy Policy](https://growingfit.co.uk/privacy-policy/): Who we are Our website address is: https://growingfit.co.uk. Comments When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection. An anonymised string created from your email address (also called a hash) may be provided to the Gravatar service to see if you are using it. The Gravatar service Privacy Policy is available here: https://automattic.com/privacy/. After approval of your comment, your profile picture is visible to the public in the context of your comment. Media If you upload images to …
- [The London Rowing PT : Weights & Cardio Coaching](https://growingfit.co.uk/): My approach to land training Why you should work out with weights Rowers – competitive, recreational, beginners, returning to the sport Novices – pre Learn to Row training Cross trainers and those who are curious about rowing For those starting or re-starting their fitness journey What to expect Meet Miranda: The only PT for rowing and cross training enthusiasts based in West & SW London With over 30 years experience of training with weights and a passion for rowing, I’m the London-based PT who specialises in one to one strength and conditioning coaching tailored for rowers – whether you’re a …


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