ROYLEROW PERFORMANCE TRAINING PROGRAMS

est. 1999

Training Services

Fitness programs are for non-competitive individuals who want to improve their health and well-being through a regular program of rowing and cross-training. If you exercise regularly but do not race or you want to start a new exercise regime, Marlene will design a plan for you geared towards your goals and provide coaching support to you during your program. If you have an interest in general conditioning, weight loss, or recovering from an injury or illness a Roylerow Fitness Program will help to guide you back on track and develop positive new lifestyle habits through the enjoyment of exercise.


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Basic Fitness Training Plan

The basic fitness training plan provides you with daily rowing or cross-training workouts designed with your goals in mind. Emailed to you in 8- to 12-week phases, Marlene's plans develop your fitness in accordance with your goals and your time available for exercising. The initial interview asks about your exercise experience, your goals, available time to train, and the facilities you have access to.

Basic annual plan subscribers are entitled to one technical video analysis per year. Should you have an injury or illness you may request to freeze your subscription time and hold for up to one year. Contact Marlene to request a fitness program initial interview. Email: roylerow@aol.com.



Initial Registration Fee: $99
Annual program Fee: $695
Monthly Rate: $69 (minimum of 6 months)
(Payments by Visa, MasterCard, American Express, Discover, or PayPal. Payment plans available)

Premium Training Plan

The premium training plan is for the individual who wants a program that is monitored closely and is highly interactive with Marlene. Daily exercise plans are written one month at a time allowing your workouts to be frequently adjusted according to your progress. Included are all of the components of the basic fitness training plan plus Marlene will provide a logbook to review your training every month and priority email support. Premium training plan subscribers are entitled to three technical video reviews per year.

This level of training is the best for a highly motivated athlete that wants a consistent dialogue with Marlene to get the most out of training and learn to perform better. Should you have an injury or illness you may request to freeze your subscription time and hold for up to one year.



Initial Registration Fee: $99
Annual program Fee: $1195
Monthly Rate: $119 (minimum of 6 months)
(Payments by Visa, MasterCard, American Express, Discover, or PayPal. Payment plans available)

Weight Loss

Activity and fitness are an important part of a successful weight-loss journey. Rowing, indoors or outdoors, is a perfect total-body, low-impact exercise that one can learn at any age, practice at any intensity, for any length of time. You can take it slow and go at your own pace to work up to a level that will help you maintain the pounds you lose. A matter of life and health, common benefits of activity include reducing the risk of heart disease, type-2 diabetes, some cancers, and building strong bones. Helping to manage and reduce stress, activity is a critical part of long-term weight-loss success through lifestyle change. Marlene's programs combine her allied health education and coaching skills to provide rowing workouts, cross-training options, and guidance to develop new habits, improve your shape, and meet your weight-loss goals.

Rehabilitation

If you have suffered an injury, illness, or other setback in your training, and are ready to get back into your regular rowing routine, a Roylerow Fitness Program will guide you through the progressive steps of building up your cardio-vascular conditioning, endurance, and strength. Marlene is a registered occupational therapist with a specialty in hand therapy and orthopedics. She is also educated in physiology, sports massage therapy, and strength training. Marlene's programs combine her allied health education and coaching skills to provide rowing workouts, cross-training options, and professional guidance to meet your fitness goals.

Getting Started

Marlene will help you to set realistic goals, evaluate your milestones, and provide feedback on your progress. Interactive email support throughout your subscription period is key for answering questions, discussing plans or managing issues such as how to adjust your training when you have a busy work schedule or an illness that is making it hard to stay on track.

A one-time registration fee for new clients includes your initial assessment based on your interview information, fitness tests (if applicable), and reference materials. Marlene's Roylerow eNotebook comes with program guidelines, a technique section, land training section, and reference
articles. Technical Drills for Sculling is included in the Roylerow eNotebook. The basic training plan fee includes your written training programs, email support for the duration of your subscription, and reference material updates.



Registration Fee: $99
(Payments by Visa, MasterCard, American Express, Discover, or PayPal.)



Roylerow is the original online coaching service for rowing.