A scene from the not too distant past.

My friend Shaggy is the main character in this clip. He used this video to win the high school contest to determine the dorkiest male student is. He is not dorky, very smart and a good rower. I am the "dance guru/master"... Enjoy

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Photo

is there a photo
Sent from my cell phone.
To reply use xeno@ironoarsman.com
Sincerely, Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Mike O. (photo) sent a Testimonial about the Iron Oarsman and Xeno

This photo is of Mike O. He came down to the Iron Oarsman and took a workout with me. Thank you you Mike for your compliments.
Hi Xeno,
Thanks for a warm welcome and a great class the other week. Rowing on slides was a not only a blast but taught me a thing or two about proper technique. The way that you broke down the complete movement really helped me get in tune with what was right and what wasn't. I was so pumped that I went out and got a pair of slides and have been following your DVD sessions. Next time I get down to L.A., I would like to schedule a session with you! Thanks again!
Mike O

Thank you Mike for your nice words. It is a pleasure for me to help others enjoy indoor rowing to greater levels. XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Low intensity training and stroke rates.

Hi Mr. Muller, I am currently training at a Canadian National team satellite training centre in St. Catharines, Ontario. For steady-state rows that I am only interested in long continuous rowing, is it better to be at a slightly higher stroke rate such as 22 or 24 instead of putting more pressure on at a rate of 18 or 19? Or do you suggest something entirely different for a 90 min row? Your input would be appreciated.

My answer:
>Hello
>No probelm, I am glad to answer you. I used to row at
>21. MAKE sure that you put the ergometer on slides if
>you use the concept2. If you can use a rowperfect
>even better. You should grab a DVD that I sell on my
>website for rowing technique. Does Canada still teach
>an extreme layback at the finish?
>Take short water breaks when you row your 90' pieces.
>Make sure that you put carbs and electrolytes in the
>water and drink approximately .5 litters every half
>hour.
>Sincerely,
>XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Rowing can make you enjoy working out and help you burn calories!

40 Pounds Lighter
by Teresa Wiltz
After a lifelong battle against fat, she transformed her body—and her community.
The look in the mirror
Health reader Ruth Lytle-Barnaby, 44, figured she’d been born with the fat gene. Puberty first packed on the pounds; a sedentary lifestyle sealed the deal. After years of grad school, marriage and kids, a full-time job, and a full-time diet of processed food, “one day you look in the mirror,” she muses, “and you say, ‘Oh. My. God.’”
The makeover trigger
In 2004, Lytle-Barnaby was asked to be the subject of a makeover by a local magazine publisher who knew her from her work as the executive director of Community and Foundation Development for Poudre Valley Hospital in Fort Collins, Colorado. She was paired with a nutritionist and trainer. And she was nervous: “I just knew I wasn’t capable of losing weight.”
How she dropped the pounds
Lytle-Barnaby’s savvy trainer kept boredom at bay by switching up her workouts, from the elliptical trainer to the stair machine to the weight room. After 6 months of healthier eating and daily workouts, she’d lost 40 pounds and four dress sizes. Today, Lytle-Barnaby’s never felt better. She’s cut way down on fast food and has embraced a new passion: rowing crew with her husband. And she even looks forward to working out—something she does nearly every day.
Slimming down her city
In 2005, Lytle-Barnaby and a group of colleagues founded the Coalition for Activity and Nutrition to Defeat Obesity (CAN-DO), which promotes health and fitness to local companies and the community. It flourished, and more than 800 hospital employees joined CAN-DO’s first lifestyle challenge. In just 3 months they logged a million exercise minutes and lost more than 1,500 pounds. Inspired, CAN-DO has started extending the challenge to other businesses around the city.
While Lytle-Barnaby’s biggest sense of accomplishment comes from watching the fitness spark catch fire, the admiring looks from old acquaintances don’t hurt, either. “I’m a work in progress,” she says. “And I like it.”

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.