Structure Personal Fitness

🚨 ATTENTION CLIENTS AND TRAINERS ‼️
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The new upgrades have arrived - and need to be installed.
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Days we will be open:
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MLK Monday 1/16 all day
Thurs 1/19 all day
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Days closed: 1/17-1/18
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To better serve our client and keep up with the competitive NYC market, we are re-arranging and installing upgrades.
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We can’t wait for you to see them.
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As always, any questions please DM us.
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Thanks to our friends at for coordinating.
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➡️Coach Kev
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Free Workout Templates Plus detailed instructions:
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After a 5’ warmup (our first quarter one), try this:
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For each circuit, budget various time blocks to complete:
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1️⃣ 20’ - these should be the heaviest weights. 4 set exercise is the most important for January.
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2️⃣ 18’ - these weights can still be on the heavy side but are balanced push / pull / lower or core.
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3️⃣ 12-15’: the final circuit should still be challenging but with higher reps, less weight, and some unique exercises.
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WHY TIME BLOCK:
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Rest periods are important, but for our clients who workout 2-3x/week, taking 3’ rest for 20 sets of various exercises is not fruitful.
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Instead, doing circuits and still having 3’ rest between the SAME exercise (but body is busy working other parts / movements) is a better use of our clients valuable time
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WHAT ABOUT TEMPO:
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For each person we change the tempo - does this person need more stability or more mobility?
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We adjust per person (similar to the exercises).
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If you’re wondering what these workouts look like or want some help with your January routine, you can get started with our 30 day trial:
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8 training sessions
30 day gym access
Individual program design
Custom assessment
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All for $299.
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Text us at the number in our bio to get started today!
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TRY THESE WORKOUT ROUTINES (or save!)
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So many options here - equipment, rest times, pump sessions - you name it!
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What you’ll notice is how interchangeable the days and workouts can be.
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We LOVE using many tools for the job, which is why these 8 unique plans are so fun
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Feel free to save and implement any time!
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✅DO THIS, ❌NOT THAT (regarding your morning routine)
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It’s no secret that we train a lot of parents.
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And most of their routine is, well, part of ours.
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When they are most likely to train (AM) is similar to when they’re most likely to be at their best
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The problem, then, is the evenings.
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Kids go to bed (big sigh)
Last round of emails answered (drink poured)
“What should I/we eat?”
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These are very normal evening routines.
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But, the one pill that EVERYONE could use to maximize each day, is often mistook
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In fact, that pill, GREAT sleep, is misinterpreted.
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Most think it’s as simple as 7-8 hours of shut-eye.
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Not the case.
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Try these 5 tips to SLEEP GREAT and wake up ready to crush the day.
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Sleep tight!
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Earn 12,000 without training a single session more…
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I’ve seen a lot of frustrated trainers leave the industry over the last few years.
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But it’s not their fault.
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I’ve yet to see a single textbook or certification tell them to do this:
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“Increase your prices annually to follow inflation.”
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Not one (if you do see one let me know).
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Yet it can KEEP PEOPLE IN THE INDUSTRY!
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12,000 more, or 1k/month, May not sound like a lot to some (especially in STL, where that’s the cost of a pickup truck monthly payment)
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It’s life changing for others:
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1,000 a month invested over 30 years is more than a MILLION dollars in the stock market after compound interest
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1,000 a month is health insurance
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1,000 a month is a mortgage.
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1,000 a month is an investment property.
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1,000 a month can help pay back student loans.
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Point is - it’s a LOT.
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Just do it - increase your prices annually - just like every other industry.
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We need trainers like you.
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HOW TO DOUBLE YOUR INCOME IN ONE SHIFT A WEEK:
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So the private trainer, hovering around the same income level for years, feels stuck.
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One of the things they can do is diversify their income by adding semi privates.
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Many don’t know where to start.
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Here’s the suggestions in doing just that
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Make Saturdays (1x/week) for semi privates only.
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Book 4 people at a time and don’t sell more than one time slot until you sell out that spot. This is important.
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Once you have 9a booked, for example, tell all your current clients that you’ll be offering 3 more spots at 10a, and that the semi private is a complimentary workout to the ones they completed this week but with a more teamwork feeling to it.
Continue to do this until your Saturdays are sold out!
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Then slowly add new time slots into your week (say Tues / Thursdays at 530pm that will only be reserved for semi privates) and let those weekend warrior semi privates book those sessions with you during the week.
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💰Economics of a 4 hour private training shift (assuming $100/hour but make your own calculations - semi privates should be 60-70% of what you normally charge for 1-on-1s).
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👏🏻Normal Saturday with 4 people in 4 hour at $100 each = 400 per shift x 4 Saturdays / month = $1600 (great, right? Just wait.)
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☝🏼Semi private Saturdays once booked up and sold out:
65/hour x 4 per hour = $260 per hour x 4 hours / Saturday = 1040 per Saturday x 4 Saturdays / month = $4160/month
That one shift is now worth $54,000.
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Previously it was $19,200
This is the power of semi private training.
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Please don’t quit the training industry. You’re great!
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But the industry is changing.
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Come change with us!
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You can also join Structure and it will all be done for you - warmups, workouts, bookings, billings!
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Simple stuff.
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Who’s ready to change the way fitness is delivered to the masses?
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I used to follow these 5 rules but…
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Now I break them all the time.
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Here’s the reasons:
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1️⃣ Rule: as a former powerlifter, I also started my workout with my biggest lifts. And applied that to my clients. Whoops.
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Fix: my clients aren’t powerlifter, so now I solve their biggest problems first.
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Doing a squat or bench press at the end of your 48 year old clients workout isn’t going to set them back 2 years of training Westside style.
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2️⃣ Rule: barbell is always first in workout bc you can go heaviest (see rule 1) and is helpful to show newbies how strong they can get BUT
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They’ll need to switch exercises after 6-8 weeks.
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Then, get them stronger in a different version of the same lift.
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3️⃣ Rule: I’ve heard the arguments lately how muscles and joints never work in one single plane. And I agree.
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BUT:
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My body feels most “well oiled” when I balance close grip chin-ups, Guillotine barbell presses, Arnold’s and wide grip pulldowns. Same with legs: trap deads, sumo elevated, slide lateral, and cross over/under step ups.
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4️⃣ Rule: listen to what the client REALLY wants.
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If client wants to lift heavier but is negating form, tell them a story about form matters and ego doesn’t
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If a client saw an under Armour commercial and wants to do an exercise from it, Coach them how to do it SAFELY.
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If a client wants to do more cardio or HIIT, recommend a HRM so they can get more accurate with their training and what actually is HIIT.
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5️⃣ This one boggles my mind. My “going rate” used to be 120 for 1, 110 for 10 and 100 for 20 sessions. Guess which one I sold the most of!?
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Folks gravitate towards higher levels of commitment bc it feels better at the time plus they want “discounts” for paying for more (this is old school).
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But research now suggests a monthly membership is a gentle reminder of that commitment whereas folks think of “stretching out” packages to make them last.
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V different mindset. Plus if everyone paid me $20 more (and I did 100 sessions a month) that’s 24k a year!
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Please don’t follow rules that were made to be broken and DON’T DISCOUNT!
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FREE THANKSGIVING WORKOUT GUIDE
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Thanksgiving (and all holidays) make for great workout opportunities.
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You’re probably going to be rested (no work that day)
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You’re probably going to be well fed
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You’re probably going to have more time to workout that AM
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So here’s the challenge - make sure to hit the banner button to save!
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Two versions:
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1️⃣ Do one rep of each exercise, then rest after completing one rep of each. Repeat, but two reps the next round, 3 the following, etc. Stop at 10!
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2️⃣ 10 sets of 10 reps - any order you’d like - just remember to keep track! We like a notepad or whiteboard to help.
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For the entire video tutorial, click the link in our bio.
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Enjoy!
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Love to see creativity in the fitness industry!
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In all seriousness, we love competitive spirit and all but are wary of certain movements for our clients
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Because our first mantra is, “no one gets hurt”, we won’t be sending folks to physical therapy or their orthopedic because of some arbitrary number of high rep explosive movements likely to rupture an unsuspecting Achilles.
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Just like obstacle races threatened marathon and half marathon races for a time, you’ll see Hyrox fade soon enough.
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(This is after us, having been in the industry since 2001, has seen everyone from Billy Blanks to Denise Austin to Tony Little to Crossfit to Orange Theory to Golds to Bally’s all rise and fall).
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We hope you continue to get strong and stay mobile!
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🎅🏻 ANNOUNCING OUR HOLIDAY SPECIAL: STARTS TUESDAY 🦃
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Here’s how you can earn 2 free sessions and 1 bag of at Structure!
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Train with us 8 times in November and 8 times in December.
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Yup it’s that simple!
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Doesn’t include cancellations.
MUST be 8 in both months (can’t be 9 and 7)
Can train with any coach
Only per person and non-transferable
Can be on monthly membership or packages
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Schedule with us today to get $130 worth of training sessions and ☕️!
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Our trainers will be reminding you of this until next week and then going forward til the rest of the year. -
Stay consistent!
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Exercise as punishment? G**O
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The fitness industry has a long way to go.
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And I’m mister all 100% positive all the time but I suppose this is for the consumer? ⤵️
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If some trainer jerk decides to make you do an exercise that you don’t want to do / hate to do / has injured you previously…
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YOU HAVE THE RIGHT TO MAKE THEM CHOOSE A DIFFERENT EXERCISE FOR YOU
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I hope you hear me on this - you don’t have to do something you’re scared of.
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A true professional will break down the other exercises and find one that works for you so you can have a positive gym experience
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A jerk trainer will disagree with me here and that’s fine…but they will lose that client to us.
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YOU GET TO WORKOUT AND LOVE THE WORKOUT ON YOUR BIRTHDAY (and every day).
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Fitness isn’t punishment. It’s an absolutely celebration of what you’re capable of doing and…
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A challenge to you to become better at it.
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But FFS.
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You get your cake on your birthday.
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SAVE THESE (or try one today)
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Why aren’t we saying what equipment you should use?
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Why carpenters have a tool bag and not just a hammer?
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We LOVE using many tools for the job, which is why these 8 unique plans are so fun
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Feel free to save and implement any time!
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SAVE THIS WORKOUT
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It’s truly tough to track progress from one workout to the next, but this framework helps
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Have a weight vest? Even better.
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Also a key feature of this workout:
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Non-competing exercises, like doing burpees and shoulder presses, back to back
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In addition, you’ll keep rest intervals between exercises minimal, but decent after both.
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Too little rest can lead to poor form
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Just right = metabolic & challenge
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Try this or save it for when you need it!
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FREE SEPTEMBER WORKOUT GUIDE
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While we may not be serving pumpkin spiced anything (thankfully), our workouts are extra spicy this month, including:
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SAME OL SNATCHES
ISO ALT ROW
DROP SETS
STEP DOWNS
DEADSTOP PRESS / ROW
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Our clients love that we progress them over each week and month and subsequent year
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Just this month a few clients ran out of weights (theirs were too light!) so we had to order more for their apartment
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Proud to be your coach!
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SAVE THESE CARDIO WORKOUTS ⬇️⬇️⬇️
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Either you do cardio on your own, or eventually your doctor says you need to do it.
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That said, there’s a TON of ways you can get cardiovascular effects.
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Can’t swim? Do on / off kicks only, holding onto the edge of the pool.
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Can’t run? Walking 10,000 steps throughout your day should suffice.
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No snow? Concept2 ski erg is AWESOME. Try 30s work/30s rest for 30’
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No water but like to row? Try 3 rounds of 2,000m, with 3’ rest between each round.
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Can’t do double unders? Try jumping rope for 60s, getting as many reps in as possible. Rest for 60, repeat 5x.
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While you CAN do jumps/slams/ropes circuits to have a cardio effect, you won’t find the same benefits as directly doing cardio for the same effects.
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Slideboard / jump rope / treadmill hill walks are all great in-gym substitutes for rainy or hot days.
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Embrace the challenge and the benefits of cardio. You won’t regret it!
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For more cardio inspired workouts follow and .conceptconditioning - they’re two of the worlds best!
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SAVE THIS TEMPLATE FOR LATER
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🏃🏻‍♂️ So you're diving back into training for running that 10k?
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🏋🏻‍♂️ Or signed up for a gym membership that has some cool machines you want to use?
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With 6 workout variations, you'll get that and whatever else you need from this post:
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Varying frequency of workouts (2-3x/week for months, then switch to 5x, then add cardio, etc) can be a fun way to explore what works best for you in the gym.
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My personal favorite (although difficult) is the 5 day a week with cardio.
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For the 5 day a week plan:
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Do no more than 9 exercises (3 sets each) on total body days
Do no more than 30' cumulative cardio for each workout
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This will allow you to recover
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HIIT classes don't fit in these boxes, but can be considered cardio 1x/week
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Click the ***save*** button to keep this in your files for later!
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Last minute signups for the PPSC - Pain-Free Certification] - use code STRUCTURE to save 30%
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Really great certification if you haven’t had a chance to get CEU’s in.
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PPSC - Pain-Free Certification] is a great look at training, programming, coaching and thinking better when it comes to clients.
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Hosted by , we are excited to learn this weekend!
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Link to signup is in bio and stories.
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JULY WORKOUT GUIDE
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2 quick questions:
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1️⃣ when’s the last time you did 5 reps of something?
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2️⃣ when’s the last time you do 20 reps of something?
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If you’re always doing one or the other (high or low reps), this is a welcome change of pace:
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We introduce a varied rep scheme to challenge both endurance and strength in every movement (some exceptions, like the TGU)
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In addition, unlike last month when the core exercises were performed first, JULY reverses the priority.
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You’ll also notice less one limb movements, just for a month.
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Save this template for later and enjoy!
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