Structure Park Avenue

09/18/2026

Evolution is inevitable

Self awareness is not

Growth is seemingly impossible

Unless you’re obsessed with it

Protecting your circle
Protecting your vibe
Protecting your standards

These are difficult

But for growth mindset
Hospitality focused
Empathy yet honesty
Speed is a weapon
Focus on the focused

A lot has changed in a year

Unless you’re the same

In which case

This messaging and mindset

Is even more annoying than last year

09/09/2026

If I wanted to lose 10 lbs, I wouldn’t start by trying to do everything perfectly.

I’d focus on doing a handful of things consistently enough to actually see what works.

Strength train.
Move every day.
Eat enough protein.
Create a reasonable calorie deficit.
Prioritize sleep and recovery.
And give it enough time to work.

None of those things are particularly exciting.

But fat loss doesn’t usually fail because someone is missing the perfect workout, supplement, diet, or “hack.”

It fails because the plan is too complicated to follow consistently.

They start out WAY too hard

“Full send” they call it.

Whoops.

Simple works.
Consistency works better.

Swipe through and I’ll show you exactly how I’d approach losing 10 lbs without making fitness my entire life.

Want help building a plan around your schedule, goals, and starting point?

📪 DM me “10” and I’ll help you figure out your next step.

08/25/2026

08/19/2026

IMPACT. FREEDOM. MEANING.

Building a community

And when you build that community

that benefits that same community

but also, as a secondary effect, lifts you up?

⬆️ revenue matter
💰 Profit matter
You can’t build anything sustainable

especially in New York City

without them

But they’re the scoreboard
not the reason I started playing.

As a fitness entrepreneur
Sharing world class fitness experiences
And transforming lives

Wins every time. 🏆

08/05/2026

Of course. Of. Course.

(Maggie’s out of town for work).

12:45pm yesterday. Water main break.
Daycare closed.

Missed conference calls, workouts, admin stuff.

Oh well.

Meanwhile
They send ANOTHER message this morning

This time it wasn’t urgent.

Can we wait!?! 😂

07/29/2026

❌ The half-kneeling landmine press = just an upper-body exercise.

✅ it’s a full-body stability exercise.

Most people think the focus is on the shoulder, chest, and triceps. But the secret starts below the waist.

👇 Here’s your checklist:

✅ Drive your down foot into the floor.
✅ Brace through your down knee and hip.
✅ Create tension before you ever press.

The goal isn’t movement from your lower body.
The goal is stability (or a lack of movement)

Your lower body creates the foundation so your upper body can produce force efficiently.

If you’re wobbling, shifting, or losing balance during the press, it’s usually not a shoulder problem.

It’s a foundation problem.

Don’t skip the setup.

Own the ground first.
Then earn the press.

07/27/2026

Lunge 🆚 split squat: when/how/also WTF is the difference!?

Top 10 question: what’s the difference between a lunge and a split squat?

I love lateral lunges, and I like combining them with kettlebell exercise exercises

For people with knee pain, I do like teaching the lateral split squat and making it more hip dominant

What’s your favorite version?

07/25/2026

Peanut butter and no jelly?

Most people do that but in workouts:

They do WAY more pushing than pulling

Let’s fix that!

My favorite workout principe is to pair movements in the same workout

This example:

GUILLOTINE chest press
(Peanut butter)

AND

Wide grip inverted row
(Jelly)

Modalities aren’t as important as the balance is

Have you heard of the guillotine press?

Also what the heck is up with my sunscreen!?

07/25/2026

“I don’t feel it” - Michael Scott would like a word

But seriously

A lot of people will struggle to feel an exercise because the intent of the exercise misses sometimes

The side plank is a perfect example

If you can hold a side plank for 60 seconds

You probably need to add either range of motion

Or load

Or both

That’s where this version comes in

The elevated side plank is money and when you add the dumbbell

Even more so

Apply this principle of adding range of motion or adding resistance to any exercise and you will win

Who out there doesn’t feel their side planks and wants to try this?

07/23/2026

Is this it? Is this all there is to training ?

2️⃣ Most people fall into one of 2 camps as an oversimplification

🪽 At the higher level that’s only for one joint (where pain exists) and

For everything else

It’s in the performance category

But people will say

“I’m hurt so I can’t workout”

Bro

You’re not hurt.

Your SHOULDER is.

But the rest of you?

Fine.

(Except your head. That’s messed up. I jest.)

Finding this out can be life changing

The sooner you get most of you

Into the performance / training section

The better off you are

How can I help?