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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