So, I was thrilled that my former colleague, Helaine Knapp, is now the founder of one of the most buzz-worthy new fitness studios on the Flatiron block: CityRow.

Helaine and I actually worked together twice, at two different media companies, and I’ve always admired her optimistic, easygoing personality.  After her latest stint on the digital side, she decided to pack up her business casual closet and re-invent herself, this time, rolling out bright blue mats and high-energy ergs.  I stopped by her studio at the corner of 14th & 5th for Signature Row, 50 minutes of interval rowing meets mat work, led by hunky instructor Shaun Jenkins (@thesrj).

Each station includes a water-based rowing machine and mat plus a variety of self-selected hand weights. The studio feels spacious, with under 15 rowers per class. Mine was a mix of girls and guys, and, I’ve heard that couples are also very into CityRow.

The class was a mix of traditional movements like squats, curls and pushups on the mat, combined with breathless rowing sprints. Shaun shouted CityRow’s standard directives, “Legs, core, arms!” and “Arms, core, legs!” to help first-time rowers remember their flow.

If you’re nervous about how to work your rowing machine, don’t worry. They’re extremely user-friendly with very few buttons.

(P.S. Never let equipment intimidation keep you from trying a new workout. I’ve found, that, especially with the introduction of so many new options in NYC, a primary focus of nearly all studios’ instructors and staff is helping new riders, rowers and guests learn the basics of how to feel comfortable and achieve optimal form.)

Things to know:

• Wear a tight tee/tank and leggings or bike shorts that won’t interfere with your row.
• Come dressed for class; there’s in-studio storage for stuff, bathrooms are down the hall.
• Bring a big bottle of water, towels are provided.
• If you need a snack, grab a clementine at the desk on your way in or out the door.
• If you want more stretching vs. sweating, incorporate vinyasa yoga with Row & Flow.

After class, as I stopped to wipe my forehead and put away my weights, I looked out the window: directly in line with the Empire State, the view’s pretty too!

You know that I’ve got a thing for activity monitors, which is why I’m so excited to be giving away a Bowflex Boost to one lucky reader.

You’ve heard this here before, but: when it comes to fitness, knowledge is power.

What we think that we do is often very different from what we actually do with eating, exercise and rest. Plus, by the end of January, who doesn’t need a little extra oomph toward achieving New Year’s fitness goals?

Enter in one of these EASY ways:
Here, on my site: Leave a comment on this post, so that I know where to find you.
On Twitter: Follow @FitGirlRachel and RE-TWEET my @Bowflex post with tags #boost #win #giveaway.
On Instagram: Follow RachelBeckerNYC, “like” & comment on my Bowflex Boost photo and I’ll see that you entered there.

Winner will be notified by January 31.

Fingers crossed!

Product for this post was provided by Bowflex.

The process of writing this blog has opened my mind to not only testing my limits through new workouts and innovative activities, but, also re-visiting those of my past.

Introducing Lyons Den Power Yoga, now open on Church Street, across from the perennially chic Tribeca Grand.

Founder Bethany Lyons is a classically trained ballet dancer and Master Instructor at SoulCycle (she’s one of a hand-selected few from the very beginning, and, if you know Soul and how it has overtaken cycling from Brooklyn to Beverly Hills, you know that’s a big deal). Inspired by Baptiste Yoga, her studio is the only one of its kind in NYC.

Lyons Den is a small, cozy space three floors up. Still under construction, the building-in-progress somehow matches Bethany’s grounded personality.

Bethany & Josie, the de facto Lyons Den mascot. (Notice the front desk doggie door!)

I signed up for a class called “Power Flow,” a creative interpretation of the Baptiste “Journey into Power” sequence. I had no idea what that meant. Do you? I’ll break it down: Baron Baptiste is an actual man. And, he comes from a family who studied the teachings of Krishnamacharya (the original yogi). But, that’s where the new age-y stuff stops. The key to “power yoga” is accessibility–followers of all ages and backgrounds are invited to participate, and, feel empowered, through strength of body and spirit, to lead in their lives. Plus, it’s hot: 90-95 degrees (but, less than Bikram’s 105+).

As a beginner, I found the class to be both comforting and challenging. It has a consistent rhythm and it’s relatively easy to follow. Asana (poses) to know: Upward-Facing Dog, Downward-Facing Dog, High Plank, Low Plank, Pigeon, Triangle, Warrior I and Warrior II. Chants were limited to a few “om”s at the beginning and end.  After several poses, I was literally dripping in sweat, even more so than in cycling class. If you have your own mat, bring it. I was glad to have mine.

After 60 minutes, I can say that I was never bored, I didn’t miss the bike, I felt concentrated and calm. Bethany’s Midwestern accent is soothing and her presence as an instructor is spot-on, serious with a few silly moments in between.  In her words, she “shows up big” and asks that students do the same.

My take? At Lyons Den, there is definitely joy and peace to be found, long after the holidays are done.

Lyons Den Power Yoga: 279 Church Street, NYC

Hopped onto the L train one stop to Bedford to get rowing, which is all the rage right now.

Brooklyn Crew’s studio is modern and sleek though small, in the shadow of the Williamsburg Bridge.

The workout is centered around “dynamic ergs” (indoor rowers) that simulate the movement of rowing on water. They’re streamlined and deliver a smoother stroke than what I remember from past indoor rowing (hello, college P.E.) These even have a handy hook in back for a towel. Grab two at the front desk…you’re going to need them.

Classes are led by real crew coaches instead of fitness instructors. Mine was Michael Aiken, a collegiate rower, himself, and high school & university coach since then. This makes for a more intense experience (little slacking, lots of sweating) vs. your average group fitness class. Michael takes his rowing very seriously, and, for those of us who have participated in team sports, you know–you do not want to disappoint the coach.

The introductory Novice class focuses mostly on proper form for the perfect stroke. After 2-3 of these, you move on to the Signature class, which I’ll get to experience soon. Today, my all-over soreness confirms that, yes, it’s definitely a full body workout.

Having just burned up to 800 calories (dependent on body weight, of course), the post-workout meal at Marlow & Sons was much-needed.

Love the artsy view on Brooklyn’s Broadway.

And, this morning, I headed downtown to brunch on the Bowery at DBGB with a great group of girls. There’s nothing like a quality catch-up over coffee and french toast.

As I write this, I’m slowly coming out of my caffeine-fueled food coma.

Next steps for me? Back on the erg ASAP.

And, nowhere is that more important than when it comes to well-being.  From diet and exercise to relaxation and sleep, knowing what you actually do (vs. what you think you do) is the first step toward setting goals for significant improvement over time.

A few weeks go, I attended the NYC launch of the Bowflex Boost, a 24-hour activity monitor, joining the popular NikeFuel and Jawbone UP.  It syncs with my iPhone to measure steps, distance, calories burned and sleep patterns on a daily, weekly, monthly and yearly basis.

I immediately set my goals…

Some of the things that I’ve learned are obvious.

For instance, I move more on weekends, when I’m not behind my desk: walking to/from morning cycling classes, with my dog from Chelsea to the Union Square Greenmarket and with friends in the West Village.

On a typical work day, I average 5-6 miles vs. a Saturday or Sunday, when it’s more like 10-12.

Something that I’ve found interesting is that it takes me, literally, NO time to fall asleep: between 8-10 minutes. I’ve always been a sound sleeper, but, seriously?! I must be really tired.

The Boost has been a great addition to my day-to-day for information and motivation. Here, wearing my Boost before a run in Hudson River Park.

And, if all else fails, here in the city there’s always a little caffeine nearby…have you tried Intelligentsia at The High Line Hotel?

Bowflex Boost (c/o), Eddie Bauer vest (c/o), SmartWool shirt (c/o), Lululemon leggings, SparklySoul headband, New Balance sneakers (c/o).

The High Line Hotel: 180 Tenth Avenue @ 20th Street, NYC