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Stop Skipping Your Warm-Up!

You wouldn't launch your boat with loose riggers.

So why start your outing with a body that isn't ready to perform?

with downloadable pdf

Hi, I'm Rita!

In our work together, I show you how to rewire and reset both your brain and nervous system so you can rediscover freedom, ease, vitality, and strength as directly and efficiently as possible.

I bring 15 years of experiential learning in the domain of holistic health, including functional movement and applied neurology, to our individual sessions. ,

We'll work to find the unique script your nervous system needs to feel functionally optimized and harmonious, both mentally, emotionally, and physically.

There is nothing I care about more than catalyzing the paradigm shift of understanding about how our bodies really function. Relief is accessible at any age, and I'm here to show you how.

Free 20-Minute Functional Mobility Warm-Up for Masters Rowers

Too many masters rowers jump straight onto the erg, take a few strokes, or do a couple of static stretches and call it a warm-up.

If you tell yourself you "don't have time" to warm up, then you probably don't have time to deal with an injury either.

But here's the truth:

* Passive static stretching is not a warm-up.

* Five minutes on the erg is not enough—especially if you've already spent most of the day sitting.

* A good warm-up starts long before the first stroke.

* You know your body deserves better.

with downloadable pdf

Get Instant Access

✓ The complete 20-minute Functional Mobility Warm-Up video

✓ The downloadable PDF with pictures and coaching cues

Start moving better before you row - your body will thank you.

Why a Proper Warm-Up Matters

A functional warm-up does far more than raise your heart rate.

It helps you:

* Improve mobility through a fuller range of motion.

* Prepare muscles and connective tissues to handle load.

* Wake up your nervous system for better, more efficient movement.

* Reinforce better posture and core engagement before you row.

* Move with more control, more power, and less wasted energy.

* Reduce your risk of aches, stiffness, and preventable injuries.

The quality of your session starts before your first stroke.

What's Inside

This free resource includes:

A 20-minute follow-along video

* Mobility-focused from start to finish.

* Starts with proper breathing.

* Mobilizes every major joint and muscle group.

* Builds posture, stability and core control before adding movement.

* Designed specifically for masters rowers.

A downloadable PDF

* Photos of every exercise.

* Clear cues.

* Easy to keep on your phone or print.

Why This Warm-Up Is Different

Most masters rowers spend hours sitting.

Then we ask our bodies to repeatedly move through exactly the same rowing pattern.

That's a recipe for imbalance, compensation patterns and it is likely unsustainable as you age.

This warm-up restores movement where you need it most.

By giving every major joint and muscle group some attention, you'll prepare your body to:

* Row with better posture.

* Breathe more efficiently.

* Transfer power more effectively.

* Develop smarter, safer movement patterns that carry over into every session.

Lock it in !

By practicing the drills and exercises shared here, you're not just working on

technique — you're creating lasting, beneficial changes in your brain and body.

Each repetition helps rewire or strengthen neural pathways, improving how

your brain controls movement, coordination, and recovery.

Better brain function leads to better movement patterns — and ultimately,

better performance on the water.

Stay consistent, stay curious, and keep exploring what your body and brain can

do together. You’ll find free videos on my YouTube channel to improve your

practice, and if you have any questions or need guidance, reach out.

I'm here to support your journey.

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