Structure Park Avenue

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!?! 😂

❌ 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.

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?

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!?

“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?

Vacation isn’t the time to prove how disciplined you are.

It’s the time to prove your fitness actually fits your life.

My 3️⃣ travel rules are simple:

✅ Train before noon.
☕ Coffee is workout insurance.
💪 Stop chasing the “perfect” program…just move.

Walk more.
Lift something’s.
Swim.
Hike.
Play with your kids.

Your body doesn’t care whether you’re doing a push-pull-leg split or a hotel dumbbell circuit for one week.

Consistency beats perfection… even on vacation.

The fitness industry loves absolutes, but not this guy.

Straight talk: Semi-private personal training isn’t the right solution for everybody

Here are 3️⃣ people who should try a different solution than semi-private personal training:

1. Post physical therapy, needs with very little exercise experience should probably get one-on-one personal training before moving on to semi-private.

It’s very demanding to learn and to have attention and to get progress coaching and cueing all at the same time as you’re coming off of a physical therapy routine.

2. Entertraining - if you’re one of those people that loves to be entertained in the fitness realm, always trying new things, never doing the same workout twice. Semi-private training is not that solution.

3. If you are trying to throw a fitness solution to a nutrition problem.

That one should be self-explanatory.

well, I believe that semi private training is the best answer for many people Fitness questions. It isn’t the solution for everybody and I won’t pretend that it is.

If you need help starting your fitness journey and you think semi private, maybe right for you send me a message and we’ll have a discovery call