Ally Perleoni is a certified RYT-200 Power Yoga instructor, having completed an intensive 200-hour teacher training program with Mimi Rieger. After completing the program she was so energized that she knew she wanted to start teaching as soon as possible.

Ally is primarily a power flow vinyasa teacher. Her teaching style is fluid and thoughtful. She likes to provide her students strong flows focused on alignment and transitions between the shapes. She wants to ensure that her students feel connected to their bodies and that they can reach the “moving meditation” part of yoga. She loves the feeling of building up to a strong sequence by introducing new shapes into a series of postures and watching students explore their edge through new transitions.

If you’re new to yoga, Ally recommends that you listen to your body, and don’t compare yourself to others. “Yoga is a practice that takes time. All of the poses aren’t likely to come at once, and that’s okay!” she says. Remember that when a teacher gives you options, they are more than happy to have you take those options and ensure that what you’re doing feels good in your body.

In addition to her love for teaching yoga, Ally also enjoys running outside in DC and is currently renovating her rowhouse alongside her husband. Follower her on Instagram @allyperl!

We asked MINT”s Intensity Director, Braegan Padley for some tips for first-time rowers, and here’s what she shared! 

The rowing machine, called the ergometer, or “erg” for short, was originally designed for rowers who needed a way to train on land during the off-season. But it’s not just for rowers. More and more, gym-goers and fitness junkies are incorporating rowing into their workout routines.  Here’s a look at why you should consider adding rowing to your gym lineup: 

• Rowing is one of the most, if not the most, efficient exercises to improve your overall fitness. Because rowing has both anaerobic and aerobic benefits – meaning you are taxing your muscles (anaerobic) as well as respiratory and cardiovascular systems (aerobic) – it allows you to improve your stamina, strength, and flexibility in just a short amount of time.
• Studies have shown that rowing burns 2-3 times the calories compared to cycling and running for the same duration. 
• It is a true total-body workout. During the course of each stroke, you engage an estimated 85% of your muscles. Pretty impressive for a seated exercise. 
• Rowing is low impact, making it a great choice for those looking to be gentle on their joints. 
• Rowing can help improve your posture, by forcing you to sit tall and pull your shoulders back on every stroke. 

Common Misconceptions:

• Those unfamiliar with rowing often think it’s an upper-body workout, but rowing is actually about 70% legs! The remaining power comes from the combination of your core, back, and arms. 
• It is NOT a weight machine. Although we do incorporate resistance (known as “drag”), a higher resistance doesn’t necessarily equal a more intense workout. In fact, a lower drag is most often a more effective and safer workout no matter your fitness level. You should never row with the max drag for an extended period of time — it’s a recipe for a lower back injury. 

What to Know Before Your First Power Row Class: 

• Rowing is for everybody! The erg is a low-impact, effort-based machine, meaning regardless of age, experience, or fitness level you can participate and get a great workout. 
• Arrive a few minutes early so your instructor can help you adjust the equipment and familiarize you with the rowing machine. 
• Power Row is an interval-style class, so you’ll have opportunities for breaks. We’re not rowing for 50 solid minutes. 
• Focus on the basics during your first class and have fun!

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