Shows
Venture EverywhereRiding the Wave: Helaine Knapp with Pau SabriaIn episode 106 of Venture Everywhere, Pau Sabria, co-founder of Remotely.works—a platform helping companies hire software engineers in Latin America—talks with Helaine Knapp, founder and former CEO of CityRow, a rowing fitness franchise that was acquired. Helaine reflects on how her career in tech startups at Buddy Media and Olapic gave her the foundation to build a brick-and-mortar fitness business. She discusses writing Making Waves, using brutal honesty to tell the entrepreneurial story most founders won’t share, and navigating the in-between as host of Step Into Next, a podcast about walking together from what was to what’s...
2026-02-1024 min
Step Into NextEpisode 8 - Divine Timing, Control, and the Myth of Imposter SyndromeOn ‘Step Into Next’ Leanne and Helaine love to cover what they call the “liminal” space; and that in-between can mean a LOT of different things, and this episode certainly proves that.In this one, they unpack what it really means to trust “divine timing” (without bypassing grief, frustration, or real-world messiness). They also (somewhat surprisingly!) explore spirituality as a practical tool for letting go of control, why “everything happens for a reason” can be harmful in certain moments, and how surrender looks different depending on where you are in your journey.The conversation moves through:Navi...
2026-02-0321 minStep Into NextWhat’s Next Doesn’t Have to Be the Next Big Thing!After one big chapter ends, the question everyone asks is: “So… what’s next?”But what if what’s next doesn’t have to be the next big thing?In this episode of Step Into Next, Helaine and Leanne get honest about the in-between season, that liminal space after you’ve built something meaningful, closed a chapter, or hit a major milestone, and you’re not quite sure what comes next.They talk about:Why pressure, expectations, and identity can make “figuring out what’s next” feel overwhelmingThe difference between con...
2026-01-2718 min2026-01-2718 minStep Into NextJeff Ragovin: “You don’t need to know the next thing”We’re so excited to welcome our first guest, Jeff Ragovin, to Step Into Next. Jeff is a longtime friend and mentor to Helaine, an entrepreneur behind $1B+ in exits, and someone whose career has taken a lot of unexpected turns. Including starting out in meteorology and working as a weatherman…yes, actually. From Buddy Media to Salesforce and beyond, Jeff’s path has been anything but linear…and that’s one of the keys to his success!In this episode…Jeff shares his journey through tech, leadership, and multiple reinventionsWha...
2026-01-1337 minStep Into NextThe Liminal Space: Easing Into What’s NextJanuary is often framed as a fresh start, but for many of us it feels more like an in-between. The holidays are over, routines haven’t fully returned, big plans aren’t locked in yet, and motivation comes in waves. Instead of rushing to define the year or forcing clarity, this episode is about staying in the liminal space a little longer. The space in between what ended and what’s still forming. In this conversation we’ll talk about:You are not behind - you’re right where you need to beLetting momentum be subtle, un...
2026-01-0618 minStep Into NextThe Messy Middle - Normalizing the StruggleIn this episode, Helaine and Leanne pull back the curtain on what they call “the struggle” – those seasons where self doubt, burnout, and rejection are loud, but you keep going anyway.Drawing from the real behind the scenes story of writing and publishing Making Waves, they share how their first version of the book didn’t sell, the painful feedback that “women don’t buy business books,” and what it took to completely reengineer the project into an inspirational memoir that actually reflected Helaine’s full story. Along the way, they talk a...
2025-12-0921 minStep Into NextOur Secret Sauce: The Process for Writing and Working TogetherWhat really happens when two women try to build something meaningful together while juggling careers, identity shifts, burnout, and the pressure to have it all figured out?In this episode, Helaine and Leanne pull back the curtain on the messy, funny, and unexpectedly healing process behind writing their book Making Waves and building a creative partnership from the ground up. They talk about what it feels like to work with friends, how to set boundaries without losing the relationship, and why understanding your learning style (verbal, written, or visual) can completely change the way you collaborate.
2025-12-0219 min
Step Into NextOur Origin Story: How Two Entrepreneurs Became Unlikely Writing PartnersHelaine and Leanne kick off the series by looking back at how ambition, burnout, and trust shaped their unlikely partnership. It’s a real talk about what happens when one chapter ends, another begins, and you’re still figuring out who you are in between.
2025-11-1818 minStep Into NextThe Importance of Finding Your Voice and Owning Your StoryFrom a legendary snack bag to legacy itself, Helene and Leanne unpack how finding your why helps you find your voice.Highlights: Why purpose, not polish, drives creative work How writing a book became identity therapy What to share (and protect) when telling your story
2025-11-1826 min
Coffee with KimAMA: Ask Me Anything🎧 Timestamps:08:00 Networking tips for virtual events vs in real life15:37 Advice for startups right now20:07 How to handle your emotions when you’re heated23:58 Approaching relationships on LinkedIn29:19 What would you tell 25 year old Kim32:03 How important is being a sales person36:30 Attracting like minded people on social media37:40 My hot take on 5 year goals43:25 Tips for resume and job interviews47:00 The truth of niching down in your career53:15 My one piece of advice for reaching success...
2025-09-1659 min
Franchise Interviews 4.0CITYROW Franchise Business Opportunity Meets with Franchise InterviewsFounded in 2014 by Helaine Knapp, CITYROW is a boutique fitness studio established in New York City that specializes in a total body, high-intensity, low-impact workout using a water-based rowing machine and strength-training exercises. Each stroke on the row machine utilizes 84 percent of the body's muscles - legs, core and arms. The 50-minute workouts increase aerobic capacity and efficiency and burn calories while exerting less pressure on the body's joints than traditional cardio exercises. By combining rowing with body sculpting exercises, CITYROW members see body transformation quickly.
2025-04-3046 min
Integrity and JoyFounder and CEO Helaine Knapp | Integrity and JoySend us a textIntegrity and Joy — Episode 11: Helaine Knapp is incredibly impressive and inspirational! Founder and CEO of CityRow and author of Making Waves, Helaine is a successful entrepreneur and consultant whose story will captivate and inspire.Helaine is a scrappy and successful founder and CEO, from startup to Series A (and beyond), who advises founders and consults with businesses to see them through the turbulent waters of growing a company, navigating side-by-side with them from the beginning to pivots to exiting. She also just published her first book, an inspirational memoir call...
2025-02-1156 min
The Exit Whisperer#27 - Helaine Knapp (CityRow)Helaine shares her compelling journey of founding CityRow, a boutique fitness company inspired by her own need for a low-impact yet intense workout.
From her childhood struggles with weight to her professional endeavors in publishing and tech startups, Helaine intricately narrates her path to building CityRow. She discusses the challenges faced, including a debilitating injury that led her to discover rowing and the obstacles in finding real estate and funding. Despite raising over $20 million and expanding the business, the COVID-19 pandemic hit hard, causing substantial financial strain.
Helaine opens up about the...
2025-01-2838 min
Worthy for Thirty: Where stories of leaders doing good while doing well are told!🔥 THE EXIT WHISPERER: CARRIE KERPEN & HELAINE KNAPP 🔥I love when two worlds collide..Especially when those worlds are friends both old and new.My conversation with Helaine Knapp back in Spring 2023 was her unvarnished account of founding, scaling and selling her fitness business, CITYROW.Now, she shares her experience with Carrie Kerpen, Founder, The Whisper Group. A business and consultancy focused on helping female entreprenuers maximize their exits.This is a special guest episode which I imagine you’ll appreciate!Show NotesHelaine shares her compelling journey of founding CityRow, a boutique fitness company in...
2025-01-2237 min
Growth & FailureHelaine Knapp - Founder & CEO of CITYROWIn this episode - we cover: Helaine's professional journey from tech & marketing to founding CITYROW When she got bit by the rowing bugHow she built the company from one studio in NYC into a national fitness brand with over 65 franchisesHer exit and selling the business to WaterRowerFrom her thrilling memoir, Making Waves, we discuss how "the beauty is, always has been, and always will be, not in the preparation or the dreaming but in the rebuild, the pivots, and the rising from the ashes".Please enjoy this episode with the incredible Helaine. To learn more, you...
2024-08-1042 min
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2024-07-3100 min
Just Get Started#422 Helaine Knapp on How To Jump In To Business And Make WavesEpisode 422 features Helaine Knapp, the successful founder & CEO of CITYROW who spends her time coaching, advising, and consulting founders and growth companies. Her new book, Making Waves, is out now. Find it here - https://www.helaineknapp.com/making-wavesFind Helaine Online:Website: https://www.helaineknapp.com/ Linkedin: https://www.linkedin.com/in/helaine-knapp/Instagram: https://www.instagram.com/helaineknappTwitter: https://twitter.com/helaineknappConnect with the host, Brian OndrakoWebsite: https://brianondrako.com/Youtube...
2024-06-1846 min
Top Rated Gym: Franchising Secrets For Fitness Business OwnersHow To Start A Fitness Business With the Founder and CEO of CityRow, Helaine KnappIn this episode, we dive into the world of fitness entrepreneurship with Helaine Knapp, the Founder and CEO of CityRow. Helaine shares her wealth of knowledge and experience, offering invaluable insights into what it takes to start a successful fitness business. From overcoming setbacks to identifying key actions for success, Helaine's journey and advice are sure to inspire and inform anyone looking to venture into the fitness industry. Join us as we learn from one of the industry's brightest minds and uncover the secrets to starting a fitness business.
Helaine is the Founder & CEO of CITYROW, Author...
2024-04-0431 min
Office Hours with David MeltzerSimon Severino, Helaine Knapp, Brady Sadler, Robert SkrobSimon SeverinoAs Founder & CEO of Strategy Sprints, he helps business owners in SaaS and Services run their company more effectively which results in sales that soar. Trusted by Google, Roche, Consilience Ventures, Amgen, AbbVie. He created the Strategy Sprints™ Method that doubles revenue in 90 days by getting owners out of the weeds.Helaine KnappShe is the founder of CITYROW, which started in 2014 as an in-person rowing studio, but was relatively early to adopt the at-home connected model. She previously worked in a corporate setting in Saas Tech and decided to go in...
2023-12-0259 min
Worthy for Thirty: Where stories of leaders doing good while doing well are told!Ep. 27: Helaine Knapp, CEO & Founder, CITYROWHello Summer!A short work week so let’s jump in!I had a chance to catch up with my friend and former colleague, Helaine Knapp, CEO & Founder, CITYROW to discuss the ups and downs of running a successful fitness business. Highlights of our conversation are found below.CITYROW programming is built around an indoor water rower coupled with strength training which can be done in one of their studios or at home via their connected rower. Helaine and I worked together 12+ years ago at Buddy Media where we wo...
2023-06-0136 min
HALO Talks: Elevating WellnessNavigating the Fitness Industry's Hangover: Helaine Knapp's Tale of City RowHelaine Knapp, a self-professed "tech junkie" with a Big Ten education and a penchant for healthy living, risks it all to launch a boutique fitness empire, only to discover the water is colder and the monsters more fierce than she ever imagined. City Row is over 10 years old and they were one of the first to "make rowing sexy" and bring it to the forefront. She is now an expert in connected fitness, having built a best-in-class software platform and content production. Helaine was always a fitness enthusiast, but she had to learn the hard way to...
2023-01-2422 minCoffee with KimHow To Start Thinking Like An Entrepreneur With Jess EkstromEven if you’ve never started a business (or wanted to!) it doesn’t mean you can’t start to THINK like an entrepreneur. How can I proactively solve problems? What is stopping me from going after the things I most want? How do I figure out what is “worth it” in my career and what isn’t? Join us as we dive into all of these engaging topics covered in Jess’s latest book Create Your Bright Ideas. If you have a young person in your life you may want to consider this new release on the holiday wish list!...
2022-11-1556 min
Future of FitnessHelaine Knapp - CityRow & The Recalibration of Consumer DemandsHelaine Knapp is Founder & CEO of CITYROW, the fitness phenomenon that focuses on smart fitness for the modern consumer. CITYROW pairs rowing with strength and mobility exercises – creating a workout that works. But a workout only works if you do it, and consumers today need choice, motivation and accountability. CITYROW clients can take classes at any one of our studios nationwide, from the comfort of their own home via on-demand classes, and everything in between. It's top-notch programming combined with giving consumers the ability to participate when, where and how they want – giving CITYROW the ability to reach and...
2022-07-1245 min
Escape Your Limits & LIFTSEp 244 - CITYROW | From an Idea to Conception: How to Build A Connected Franchise | Helaine KnappOn this week's episode of the Escape Your Limits Podcast, our guest today was hustling hard for fast-growing Saas Software companies. She was soon sidelined by a severe lower back injury that led her searching for workouts that were low impact, yet super effective. This concept led her to find the most underused machine in the gym- the rowing machine. With this in mind, Helaine Knapp founded CITYROW. CITYROW is now the trusted and only true omnichannel approach to smart fitness. What started as one studio on the 15th floor of an office building in New York...
2022-06-191h 02
Be It Till You See It102. Finding Fulfilment and Your People With Linking ExperiencesBack for another recap episode, Clare Solly and LL riff back and forth about the root of fulfillment, shadow work, and the importance of finding people with similar life goals. If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co . And as always, if you’re enjoying the show please share it with some...
2022-05-1937 minBe It Till You See It101. Building Companies Through Problem SolvingWhat problem plagues your daily life? Discover how founder of CITYROW, took some messy action when she realized she needed a sweaty workout that also supported her body and it was nowhere to be found in the market. It’s an episode full of jumps, constant learning, and finding the right seat for your success.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod sh...
2022-05-1637 min
RNT Fitness RadioEp 270 - The War On Obesity, Technology & The Future Of Fitness w/ Dr. Rusha ModiThis episode was originally recorded for the Alchemy of Politics podcast, hosted by Dr. Rusha Modi, who also happens to be a long-standing RNT member based out in California. I enjoyed the conversation so much we decided to share it across both platforms. In this turning of the tables, Rusha took a whole different approach to this interview, where we talked about the government's response to Covid-19, the war on obesity that we're losing, the future of the fitness space, plant-based eating, and who our real competitors are. A fascinating conversation I'm excited for you to dive into!
2022-05-0955 min
Brand InsiderEp. 57 Featuring Helaine Knapp, Founder and CEO, CityRowSteve starts the New Year talking with Helaine Knapp, the Founder and CEO of CityRow.
2022-01-0424 min
Fitt Insider112. Helaine Knapp, CEO of CITYROWToday I'm joined by Helaine Knapp, CEO of CITYROW. In this episode, we discuss the company's origin as a single boutique fitness studio, the decision to launch a connected rower and digital app, and Helaine's plan to scale an omnichannel experience. More from Fitt Insider Fitt Insider helps operators stay informed and make better decisions. We produce a weekly newsletter and podcast, curate an industry jobs board, and invest in early-stage companies. *** Subscribe to our newsletter: https://insider.fitt.co/newsletter/ ...
2021-12-0733 minFitt Insider112. Helaine Knapp, CEO of CITYROWToday I'm joined by Helaine Knapp, CEO of CITYROW. In this episode, we discuss the company's origin as a single boutique fitness studio, the decision to launch a connected rower and digital app, and Helaine's plan to scale an omnichannel experience. More from Fitt Insider Fitt Insider helps operators stay informed and make better decisions. We produce a weekly newsletter and podcast, curate an industry jobs board, and invest in early-stage companies. *** Subscribe to our newsletter: https://insider.fitt.co/newsletter/ ...
2021-12-0733 min
Consumer VC: Venture Capital I B2C Startups I Commerce | Early-Stage Investing I Brands | TechnologyHoliday Recap: Helaine Knapp, Founder & CEO of CITYROWPresenter: Burkland Associates helps you build the right systems that can keep up with your growth and can handle all the finance, accounting, tax and hiring services that consumer startups need to scale.
For more information head to burklandassociates.com
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2021-12-0725 min
Just Get Started#194 Helaine Knapp on Betting On Yourself and Believing In What You DoEpisode 194 features Helaine Knapp, Founder, and CEO of CITYROW, who is on a mission of delivering smart, fun, effective workouts to all fitness levels.Find Helaine Online:Website: www.cityrow.comOnDemand App: go.cityrow.comLinkedin: https://www.linkedin.com/in/helaine-knapp/Instagram: https://www.instagram.com/helaineknappTwitter: https://twitter.com/helaineknappAbout Helaine:After spending years climbing the corporate ladder, Helaine Knapp left the world of publishing for tech start-up life. Group fitness was her outlet...
2021-11-0444 min
Girlfriends & BusinessThe Best Brands Are Born From Personal Necessity with Helaine Knapp, Founder & CEO of City RowWe Talk About: The benefits of rowing What it’s really like to build a business from scratch Vulnerability and asking for help Scaling business and pivoting during the pandemic What’s next for CityRow Mental health maintenance Resources: Website: cityrow.com Instagram:@cityrow Follow Alli: @alliwebb Follow Lori: @loriharder Follow Brittany: @britdrisc Show Notes: A few years ago, Helaine Knapp was just like any girl in her 20s living it up in New York City, blending a high-powered job in tech with high-intensity group workout sessions. After a back injur...
2021-10-2554 min
Subject MatterHelaine Knapp: Why Growing Right, Not Fast, is Essential for Scaling BusinessesHelaine is the Founder and CEO of CITYROW. After months of spin and boot camp classes left her with a lower back injury, Helaine began searching for a workout that was low impact, but highly effective, and came across the rowing machine. And so CITYROW was born, delivering at home and in-studio rowing workouts. Under Knapp’s leadership, CITYROW has grown from one studio in New York City to 12 studios across the United States, along with an on-demand global program which launched in 2018. She has been featured as a business leader and a wellness expert on TODAY, Women’s Healt...
2021-08-2444 min
AlchemyHelaine Knapp, Founder & CEO, CITYROWHelaine discusses short and long-term post-pandemic marketing strategies, cannabis consumption trends in fitness, and why CITYROW is targeting CBD consumers to grow its customer base.
2021-07-0820 min
Win Monday with Paul EpsteinThe Keys to Intrinsic Motivation (ft. Helaine Knapp, Founder, CityRow)The Keys to Intrinsic MotivationHow we can stop waiting for external factors to kick us into high gear and find the power within to push us towards our goals.EPISODE QUOTE:“Those that know this is a calling and believe so deeply in what we’re doing, and the communities they are building, and the people that they are literally changing are the ones that are going to come out of this. If you survive, you win. But it is not easy to survive.” — Helaine KnappGUEST BIO:Helaine...
2021-03-2259 min
Consumer VC: Venture Capital I B2C Startups I Commerce | Early-Stage Investing I Brands | TechnologyHelaine Knapp (CITYROW) - How Running Injuries Led Her To Start Boutique Rowing Fitness Gyms and Transforming The Studio Experience to At-HomeThank you Katie Shea for introducing me to today's guest Helaine Knapp, founder and CEO of CITYROW. CITYROW is a boutique fitness studio which started in New York City that specializes in a total body, high-intensity, low-impact workout using a water-based rowing machine and strength-training exercises. They have since launched Cityrow go, taking the boutique rowing experience into your home with on demand classes.I highly recommend following her on twitter @HelaineKnappA few books that inspired Helaine:The Four Agreements by Don Miguel RuizShoe Dog by...
2021-03-1633 min
The Fitness Diaries PodcastHelaine KnappMeet Helaine Knapp: CEO, rower, and total badass. In this episode Helaine gives us the low down on her company City Row, her journey to becoming a founder and CEO, and a special look at their brand new rower!Find Helaine on Instagram:@helaineknapp@cityrowFollow us at:@thefitnessdiariespodcast@lisarapp_6@caitlin_muncaster--- Send in a voice message: https://anchor.fm/thefitnessdiaries/message
2020-11-2425 min
You're the BossHelaine Knapp | City Row Boutique FitnessHelaine Knapp is Founder & CEO of CITYROW, a boutique fitness studio offering a one-of-a-kind workout that combines rowing intervals on sexy, water-based row machines with dynamic sculpting exercises for the perfect balance of cardio and strength training. After a serious back injury, Helaine needed something that would provide a similarly intense workout as her beloved spin classes and CITYROW was born. Since then, CITYROW has amassed a devoted following and earned raves from Vogue, Harper's Bazaar, Details and much more. One fact that surprises most people is that even though she founded an indoor rowing c...
2020-09-2431 min
The Hidden Entrepreneur Show with Josh CaryTHE173: PodMAX / Propelify - Building a Home Rowing Business with Helaine Knapp
This episode was recorded at an exclusive event called PodMAX / Propelify where founders had an opportunity to share their stories and knowledge. Special guest host Kristen Olsen of Turmeric and Tequila leads the conversation down a path of insights, solutions, and collaboration. Join the us for our next event at www.podmax.coAnd grab your virtual seat for the next Propelify Innovation Festival on October 5-9 at www.propelify.comHelaine Knapp...
2020-09-2245 min
The Tartare ProjectEpisode 4 - Helaine Knapp (Founder of CityRow)Hear how Helaine Knapp went from a top-selling early employee at multiple enterprise startups to founder & CEO of a fast-growing rowing empire.
After being sidelined with a serious back injury, Helaine went on the hunt for a low impact workout that could fill the boutique fitness studio void the injury left in her life. Her research led her to rowing and that was the start of what would become CITYROW.
Fast forward to today, CITYROW has 50+ franchises in the pipeline as well as an in-home experience complete with a custom rowing machine & app...
2019-04-3055 min
EntreprenistaHelaine Knapp of City Row – From Need to Success to FranchiseMaking lemonade from lemons. It’s a phrase that comes to mind when we think of Helaine Knapp—founder and CEO of City Row, which offers water-based rowing workouts and a rowing-based fitness app. After literally breaking her back, Helaine...
2019-04-2248 min
33voicesHow To Train Your Mind To Take RisksCITYROW CEO and Founder Helaine Knapp and Jenna discuss how to train your mind to become more confident, take bigger risks, and detach from outcomes. We also chat about the importance of adopting a long-term health mindset.
2019-04-1735 min
New York Launch Pod: A Podcast Highlighting New Start-Ups, Businesses, and Openings in the New York City Area (NY Launch Pod)How You Doin’? Vol 4 Helaine Knapp, Founder of CityRow: Boutique Fitness Rowing Studio with CityRow Go at home, national expansion with Franworth, and growing New York City presenceHelaine Knapp, Founder of CityRow, steps back on to the New York Launch Pod to discuss the growth of her boutique fitness studio.
Since we first spoke to Helaine in 2015 on Episode 5, a lot has changed with CityRow and the boutique fitness world. CityRow has added a signature studio on the Upper East Side of Manhattan, introduced an at home product called CityRow Go, and is in the midst of a national expansion.
There is also more competition in the boutique fitness world. Today, there are more boutique fitness studios in New York City and ar...
2019-01-0126 min
Marketing MixHelaine Knapp, Founder & CEO, CITYROWHelaine discusses launching a start-up fitness boutique, app, and creating a connected community through digital.
2018-12-0518 min
The Career Hacking Podcast10: From Coding to Rowing: Why This Former Techie Started a Fitness Company w/ Helaine Knapp
2018-06-1138 minNew York Launch Pod: A Podcast Highlighting New Start-Ups, Businesses, and Openings in the New York City Area (NY Launch Pod)Episode 5: Helaine Knapp, Founder of CityRow | The boutique fitness studio with rowing classesHelaine Knapp, founder of CityRow, steps on to the New York Launch Pod to discuss one of the newest and hottest boutique fitness studios in Manhattan.
It took an injury for Helaine to discover the benefits of rowing and how it was both low impact and worked 84% of her muscles. Once she did, however, Helaine could not get enough! While there were many boutique fitness classes in New York City at the time, there were none dedicated to rowing. So Helaine decided leave her job at another start-up to open her own studio and bring rowing back i...
2015-06-0125 min
WGBH Morning StoriesLetter to BobOn the 18th of February, 1951, Corporal Robert L. Knapp died in the Korean War. 47 years later, Helaine Golann finally said goodbye. Also, Charles Elias, a Marine medic in Iraq, talks about missing his weapon.
Thanks to Magnatune recording artist Ehren Starks for the use of "One Big Hope" in the production of this week's podcast. This is sampled under an Attribution 2.5 Creative Commons license.
2007-04-2412 min