Structure Park Avenue

🧐 You seriously don’t have 30 minutes each day to workout?

Here’s the simplest routine I can give you for four travel workouts:

ONE:
Upper body
Chest press
Shoulder press
Triceps
Leg drops

TWO
Lower body
Leg curls
Leg extensions
Squats
Hand to opposite toe

THREE
Upper body Pull
Pulldowns
Rows
Bicep curls
Reverse crunch

FOUR
Sweat
Reverse lunges
Step ups
Incline tread or bike 60s
Push-up plank 60s

FORMAT FOR ALL:
8 sets
8 reps
30s between sets
Pick weight appropriate for 8 sets.

Don’t overthink and overcomplicate.

This is the way.

THE HARDEST THING ⬇️

I listen to you explain why you like your workouts / trainer / franchise group fitness workout

I know you know you deserve better

I know it’s hard to change (especially leaving a community)

Listening and watching you spend tons of time and energy on the same thing that you love to do…

…Is SUPER HARD FOR ME

I truly love that you love it

And love your loyalty to

But
But
BUT

You HAVE to get something out of it

One day you will.

I’ll be there for you that day.

Until then - I probably will mute your posts because I can’t watch
- bad form
- poor trainer etiquette
- cookie cutter anything

Some people can but I don’t have that capacity

I want the best for you 👊🏻

SWIPE for the exotic workout:

12x100m row from /2 mins rest

Within the 2 mins rest

3 back squats (ouch)

This was a SHOCKER

My hamstrings have rarely been taken for a loop UP the stairs

Today was THAT day

Don’t try this at home.

🏋🏻‍♂️ STEAL THIS LEG DAY (quad dominant) workout:

👊🏻 So you can better adapt and save this for your own workout, there are no modalities listed below:

Dynamic warmup, 3-5 minutes

Squat x 10 reps
Reverse crunch x 15 reps
5 sets

⏱️ Rest 2-4 minutes as you get set up for the next one

Set up cardio and do
Cardio 30s / rest 90s x 10 sets
Within the first 5 rounds / sets
Do 5 squats (just not like the first ones)

So it looks like this
Cardio 30s
Rest 30s
Squat 5 reps
Rest ~30s

For the 6-10th rounds / sets
Do lunges (x 5 each side)
So this one

Cardio 30s
Rest 30s
5 lunges
Rest ~30s
5 rounds

QUICK ONE (35 minutes!)

Here was my workout/modalities

Back squat to bench
Banded reverse crunch

Front squats

Barbell reverse lunges

⬆️ Had to beat last week, so effort was higher for sure 👍🏻

Weekend SEMINAR TAKE HOME LESSONS, PART 2 and beyond

📍 AI isn’t coming. It’s here. Do you know how to use it?

📍 if you’re worried about being replaced….BE IRREPLACEABLE.

📍 reverse engineer the value of seminars: if the top 1% of trainers and coaches go to them, attendance, if you want to elevate your career, is mandatory

📍 Everyone you meet knows something you don’t. Read that again.

📍 over deliver and under promise.

📍 Brick and Mortar community continues to provide exceptional levels of value beyond the pan%emic

📍 had a nice graphic about the difference between offense, defense and training and the ratio of each for successful businesses

📍 Rachel Miller’s framework for marketing was brilliant

📍 as a general rule, the medical and fitness community talk s**t about each other. Stop.

📍 givers have limits. Takers have none.

📍 four levels to trainers:
- motivator/ educator / friend / coach

All of them are effective in their own way, one gets results the fastest.

📍 there is a difference between content and marketing

📍 the next event on the calendar is event in Vegas. Many of the top 1% industry leaders will be there

Can in person conferences and seminars change your life?

2009 was my first conference in Long Beach, California

2010 I went to 4.

2011? 5 (seminar pass)

2012: 3 plus a few one or two day sessions

2013-2025: at least one a year (virtual in 2020)

If you’re asking, “what will it cost?”, you’ve already lost.

You won’t over deliver value

You won’t question your beliefs and practices

And you definitely won’t change

I am not even close to the same human I was when I started.

Chilling, actually.

Investing in yourself (time, energy and money) pays you back in ways you could never realize.

Let’s grow. Together.