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Lift Row Eat Grow is a remote training and nutrition platform aimed at those that:

  • Want to follow structured training to improve all areas of Fitness
  • Want to supplement their current indoor Rowing programme with structured strength and accessory work
  • Follow a single program that contains rowing, strength, power, mobility, injury prevention and core work , with the intension of covering all areas for maximising performance for indoor rowers
  • Bespoke programme design for strength, Conditioning and General Fitness.
  • Bespoke nutrition coaching with specific focus on those taking part in power endurance programming such as indoor rowing, ski erg, flywheel or erg bikes.


This covers all things strength, fitness or conditioning related, from Olympic lifting through to assault bike training and mobility drills. This is delivered either via a number of different training templates or bespoke programme design. 


If you are looking to:


  • Get stronger
  • Get faster & more powerful
  • Improve fitness & endurance
  • Improve body composition
  • Move and feel better


Then LIFT is the place to start!


This covers all things indoor rowing related and is more much specific to improving performance in competitive indoor rowing or those looking to get better on the erg for functional fitness.


Each can be used as a standalone program or combined with current rowing programmes



Bespoke Strength and Rowing programme design available for those looking for more tailored programming following an needs assessment and personalised training prescription


ROW will take your erg performance to the next level


This covers all things nutrition related, whether the goal is body composition or performance specific


This consists of bespoke coaching following on from a consultation; with ‘EAT’ it’s about coaching people through the process rather than simply providing a generic meal plan.


If you’re looking for:



  • Bespoke nutrition coaching to improve rowing / ski erg / flywheel or bike erg performance or functional fitness
  • Bespoke nutrition Coaching for body composition, health and general well-being
  • Bespoke action plans for competition day nutrition and supplementation



Then “EAT” will support, guide and coach you in ways to maximize your nutrition and tailor it to your needs and training


This is simply the act of helping other people to develop the skills and mindset required to change behaviours, work today’s specific goals or become a better person in general


There is a element of “GROW” in everything offered, but if your looking for:



  • Lifestyle advise
  • Stress management
  • Improved sleep quality
  • Improved mindset
  • Professional development



Then GROW will help you develop to meet the demands of any situation.