-55 or 85 Minute Massage
-30 Minute Stretch Session
For only $189 or $219
Also available ala carte -
--55 Minute Massage
--85 Minute Massage
--30 Minute Stretch Session
26.2 Miles = CONGRATULATIONS!
-55 or 85 Minute Massage
-30 Minute Stretch Session
For only $189 or $219
Also available ala carte -
--55 Minute Massage
--85 Minute Massage
--30 Minute Stretch Session
26.2 Miles = CONGRATULATIONS!
September – wow. What a wild and crazy week/weekend!
You know, the one where the underdogs win, the favorites fall, and new superstars showcase their talent?
I’m usually talking about the NFL, but this week it’s strictly on Structure and our clients. Let’s take a look:
1) We had a good turnout at our Kettlebell Workshop (complimentary) and have been asked to do one monthly. This is a free workout that helps us help you become more efficient during sessions. Look for this workshop to happen next in October!
2) Our Structure(d) Client Club (10 workouts or more in a month) has a VERY special bonus this month: $75 off any massage or nutrition package! Congratulations to Denise, Julie, Amanda, Linda, Cathy, Ross and Lauren. Let us know when your first massage or nutrition is and we’ll apply the bonus!
a. As a reminder, Structure(d) Client Club Members are those that workout 10 or more times per month. The prize rotates each month. Great job guys!
3) Jennifer Davies won NFL Picks Week 1 with 11 correct predictions. For the record, only 2 males came in 2nd with 10 correct picks. Congrats Jen for your week of sessions! Who will win week 2?
4) September 21st We’re excited to share our thoughts on specific training for women – spot TONING – if you will, in a Women’s only workshop. Strong Curves will feature exercises specific to the glutes, thighs and core area (as well as those arms!). Please sign up now if you haven’t already! 12 – 1:15pm, Saturday September 21st – free for Structure members!
5) TransFORMation continues to have people sign up (6 so far) and we’re excited to kick off September with the highest level of benefits Structure has to offer:
a. $43/session – 3 sessions per week
b. 30% discount on massage (for 6 weeks only)
c. 30% discount on nutrition (if signup happens during 6 weeks)
d. Online support via Facebook group
e. Full initial assessment and before/after photos
f. Discount on Custom tailoring - Tailor will come to Structure on a date TBD in October and will do measurements on suits/shirts/dresses/blouses that no longer fit
g. Daily email reminders (sometimes 2x a day!)
h. Custom travel/hotel/off-day workouts
6) Don’t forget to book your massage! Sarah is here almost full-time (except Wednesdays) and is eager to get started with all of our hard-working clients. This is a huge addition for us and we can’t wait to see how much you love working with her.
7) Finally, Congratulations to Denise as she won the MyZone Summer Heart Rate Competition. Denise TOTALLY beat me (average effort well above 70%) and will surely be ready for the next competition (coming in November!). She won a TRX AND a free month! Congrats to Denise!
a. Second place: Andrea – won a free massage!
b. Third place: Lauren – won a free week of training!
c. Fourth place: Cathy G - won a month’s supply of amino acids (her favorite!)
“You will never leave footprints in the future if your present is spent seated” - Martin Rooney
5) What type of cardio do you recommend?
For most people who want to burn fat in as short of a time span as possible, Bike, Rowing or treadmill intervals are absolutely outstanding methods of burning a TON of calories.
Come in for one of our metabolic workouts (takes 30 minutes) and you will SURELY know what we mean when we say your metabolism changes in 30 minutes. It features the following sample format:
a) Rowing 30-60 seconds
b) Sled drag forward x 2
c) Rope pull x 2
d) Bike 15s on, 45s off x 5
e) Slideboard 20s on/10s off x 8
f) Treadmill Interval Work x 30s on, 30s off at high incline
4) What supplements should I be taking?
One key word - SUPPLEMENT - is necessary to understand which one you need.
3) Why do you use a heart rate monitor?
1) Objectivity. When we can tell people they aren't working hard enough (or in some cases they actually need to rest longer) during a workout, then we can coach people specifically to new levels of intensity. The toughest question we ask - how hard was it? - now is answered by the heart rate monitor.
2) "What gets measured gets managed" - Peter Drucker
-- Managing workout intensity, effort and output is a huge factor in metabolic change. If you aren't improving from one workout to the next, we'll be the first to know, and to let you know so you don't waste a single workout.
2) Why don't you train people 1-on-1 anymore?
The past 3 years has been a learning experience for me: I traveled the country (Phoenix, Orlando, Philadelphia, Providence, Atlantic City, Atlanta to name a few cities) searching out both the best training methods but also best business practice. Surprisingly, the business practices of gyms outside NYC is completely different. No one trains alone. Really - NFL, NBA, Olympians - they all work in small groups.
Professional Golfers? They get a movement analysis (similar to the one we do) then get trained with other golfers. The reality is this: one-on-one training is still available to those that request it, but the majority of people without significant issues still qualify for semi-private training.
Most of all, the environment of small group/semi-private training is much more inviting, more inclusive, much more motivating than one-on-one.
1) Why did you create Structure? In all my years working out (since age 12, I'm 30 now), the one thing I noticed in highly successful training facilities was clear: STRUCTURE. Some call it systems, but here we call it Structure. From the warmup to the cardio, stretching to strengthening, we aim to provide results through consistently changing programs that are modified per person.
a) One of the other questions we get - "Am I doing the same workout as the person next to me?" - is answered simply:
No, you're doing the same movement patterns. Most often different intensities, and definitely different rest intervals.
For instance, if the workout says "Hip dominant and the rep scheme is strength (4-8)" - we typically have 3 options:
1) regression: bodyweight hip hinge
2) exercise: trap bar deadlift
3) advanced: snatch grip deadlift
Each movement requires different skill levels, and person progresses different through a program.
In extraordinary health,
In the fitness and training business, we happen to get a LOT of questions. Questions like - what to eat, what exercises to do, what stretches etc. Here's a look at 10-6 of of the most asked questions:
10) What's the best exercises for abs?
Our favorite ab exercises include Chops, plank variations, ab wheel, and kettlebell lifts. They recruit the most muscle fibers of the abs (the 4 main ab muscles are rectus abdominus, internal and external oblique and transverse abdominus)
Now, the exercises that recruit the HIGHEST percentage of abs during a lift aren't actually 'ab' exercises at all, but rather are HUGE movements that require a lot of stabilization. The top 3? Chin-ups, Front Squat, and Barbell Shoulder Press (Overhead Press). These 3 recruit a larger percentage than specific ab exercises and for this reason we include them in almost every workout.
9) What's the best thing to eat before a workout?
Our favorite recommendation is to eat something with protein and carbs roughly 2 hours before your workout. Eating carbs only will cause your blood sugar to rise (and subsequently fall) before your workout. On the other hand, eating carbs AND protein helps to regulate the fluctuation of insulin and prevents that crash. Protein shakes (we LOVE Whey Cool) and some berries, a pear/apple/banana pre-workout may help stave off that sudden lack of energy you feel mid-workout.
8) Why do you make us warmup before every workout?
Without a doubt, the worst thing that can happen with your car is having to take the car into the shop because of an accident or over-use. Similarly, we warmup the engines (muscles, tendons and joints) before each workout to prevent certain tightness (upper back posture, lower back rounding) from affecting the major lifts. These same warm-ups can be seen on NFL Sundays this fall (we attend conferences with the same trainers that work with the best athletes in the world - including the NFL) and are a staple to preventing injury while working out.
7) What is actually included in each program you write for each client?
This is my bread and butter. Ever since I was 12 (honestly!) I've been writing down my workouts, and to this day I record each one. I actually can't remember my workout from last week and certainly need to write down each workout for the 75 clients we have now. Hector, Mary and I all meet up at the end of each month and review what our clients need and want. This month, specifically, people were asking for more abs and more cardio. Thus, the program contains more abs and cardio than ever before.
In every workout is an individual progression and individual modification to exercises that may trouble the shoulder, back or knee. These crucial modifications, including addition sets, reps weight or exercises, are key to making the workout experience unique to every body.
6) What's the recommended number of days per week to workout?
Research and practical application has shown us that 3 x 60 minute resistance training workouts per week are the magic number for fat loss. For someone without a lot of time (including myself), 2 workouts are acceptable, provided their dietary adherence is high.
A while back I wrote an article on the varying workout recommendations based on your available time each week: Fat Loss Hierarchy .
Yes, you can get results from training 1x per week (we have it as an option) but rarely do we see long-term progress. Truthfully, 2 60 minute sessions each week is the absolute minimum needed to change your body, the way you feel, and the way you perform.
Our Pulchritudinous Priesthood – a New York Times Article on the Personal Training Industry
While Frank Bruni calls out the sufficiently under-trained and under qualified in the Personal Training Industry, he failed to adequately research and respond to the many excellent individuals that aren't searching for the spotlight in the same way those others are.
For simplicity sake, let’s focus on the biggest 5 reasons this article fails.
CLAIM 1: “Personal trainers are a luxury that illustrates how different the lives of affluent Americans and the lives of the less fortunate can be. But people well outside the 1 percent or even the 5 percent make room in their budgets for trainers”
Bruni, a NYC resident who trains one-on-one with a personal trainer, failed to do his research for this article at more than one type of location and/or business model. In fact, the NYC gym-based model he speaks of (Equinox) is actually completely different than the ones being executed in other locations and cities across the country. For instance, at North Point Fitness in suburban Atlanta, Georgia, there are 360 clients being serviced by 6 trainers.
Read that again – 6 trainers. 60 clients per trainer? Even at my peak at Equinox I rarely had more than 25. This is a completely different business model that allows for the business to serve one purpose: getting results for those paying for them. In addition, in this business model, there is one programmer (one chef) who makes the recipes (programs) for the soufflé chefs and assistants (trainers) to execute. This is how a system is executed in other businesses and places outside of big box gyms, where there are managers but not directors, and the burger never tastes the same.
Truth: people can afford personal trainers – they just have to know where to look.
CLAIM 2: “There is no shortage of personal trainers,” Harry Hanson (a longtime trainer who runs the American Academy of Personal Training) said. “It’s a glamorous occupation.”
Glamorous? To whom? Those looking to get glamorous? Typical days for personal trainers include waking at 5a for the 6a clientele, working until 12p, then returning to work at 5pm through 9pm for the evening rush. In between their hours, they work out, nap, eat out of Tupperware, schedule clients, write programs (if they program), train outside clients, etc.
Few would argue that for a commission-only field (rarely do gyms outside Equinox offer salary) that has an average career life of 6 years that this is a glamorous occupation. In addition, turnover rates at the biggest chains continues to be staggering, with some as high as 50% of new hires leaving after their first 6 months (this could also attest to his point about low barrier to entry for the field – which is correct).
Truth: there is no shortage of personal trainers. There is a shortage of QUALITY trainers. And the field itself, with an extremely high turnover rate, is sometimes exciting, etc, but typically is not glamorous.
CLAIM 3: It asserted that Equinox is “at the forefront of personal training” and is advised by “top experts in the fields of personal training, nutritionist, and sleep.” (That’s verbatim.) It was as if I’d been trying to lift the veil of Scientology.
Interesting concepts here: for a field that is certified only on writing programs, preventing injury and correcting form, now it’s said that Personal Trainers can give advice on nutrition and sleep as well (most gyms actually outsource their nutrition and endocrinologist and sleep study needs). This is actually not part of the job description and is another reason to establish referral systems and execute them based on ability and capability.
Truth: ask any company if they are at the forefront of (insert field here) and they should say they are. However, ask other companies or customers to find out the truth. In addition, being advised by experts certainly doesn’t make you one. Having them on staff does.
CLAIM 4: But then there’s a kooky degree of mysticism surrounding personal training and the demigods who mete it out, no small number of whom — like Jillian Michaels and Bob Harper of “The Biggest Loser,” or like Tracy Anderson, who once took credit for Madonna’s triceps — have become celebrities. It’s a mysticism that extends these days to the whole world of exercise, which is more religion than chore, and to its many sects.
Interesting thought process – that we worship these people that transform others for a television show while, despite their succeeding in short term, Biggest Loser contestants never actually keep the weight off and return to their original weight.
Which returns me to a topic of conversation I have on an almost daily basis: sometimes trainers are giving clients what they want.
Other times they are giving them what they need.
When you walk into a doctor’s office with the average cold (rhinovirus) and leave with a Zpac (treats bacteria, not viruses), then that doctor gave you what you wanted.
But when you walk into a different doctor’s office with the average cold and left with a prescription for fluids, rest and fruits and vegetables, that doctor gave you what you needed.
Yes, in the fields of entertainment people are given what they want.
But in the fields of education and actual implementation, people should be given what they need. In my experience, the elite trainers subscribe to this philosophy as well. These celebrity trainers, as they are known, do nothing for the field but promote faulty fat-loss supplements and skewed results yielding unhealthy exercise protocols. Yet the ones in the trenches and are not celebrities are the ones churning out systems and results for YEARS and years and not on television.
Truth: trainers should aim to be leaders, not role models. Bob, Tracy and Jillian are not leaders in the fitness field (you won’t see them at an industry conference, only promotional events) and will not be. But the leaders in the field (Todd Durkin, Alwyn and Rachel Cosgrove, Mike Boyle, John Romaniello, Alli McKee, Robert Dos Remedios, Charles Poliquin to name a few) are the ones that are truly changing the fitness industry.
The ones with the online certification? They’ll be back waiting tables in 6 months.
CLAIM #5: The explosion also owes something to the increasing striation of privilege and convenience. A gym membership is the coach section. A personal trainer at the gym is an extra-legroom seat. A personal trainer with his or her own gym and a cult following: that’s first-class.
A gym membership at Planet Fitness is $10 a month (NYC average $80). Much less expensive than a plane ticket.
A personal trainer at the average gym in the US is $40 an hour (NYC average is $90). Still cheaper than a plane ticket.
A personal trainer at a gym in NYC like Structure that offers full-service, unlimited training ($699 per month) is still less than a first-class ticket (and less than the big box gyms mentioned in the article). And the ones with cult-like followings are the ones in the news, but not for the right reasons (celebrity endorsements – such as those by Skechers and FitFlops – are aplenty).
Truth: Personal training is quite affordable (even when compared to a plane ticket).
In summary, this article is written by a former chief-restaurant critic and someone who uses private personal training in NYC. But still, after contemplating his arguments (flawed) and his scope of experiences, I was surprised the NYT (a nationally read newspaper and not just a NYC-based view of the world), thought this article was worth printing without more research being done on the topic and field.
Yes - entering the field is easy. Yes - the standards are low. Yes - you can call yourself a celebrity trainer if you train one. But is that a summary of the field as a whole? Not even close.
Ask Olympians, NFL, NBA, NHL and MLB athletes, all who RARELY train in a one-on-one situation (almost ALWAYS in groups of 2 or more). Ask marathon runners, triathletes and high school kids who train in groups of 2, 5 or 20 at a time. Ask celebrities that take Soul Cycle (group class) or Barry’s Bootcamp (group class) – private personal training isn’t everything he makes it out to be.
Unfortunately, Bruni failed to decipher the difference between entry level trainers and elite ones, while looking at the industry as a whole despite only recognizing the NYC-based model.
-Coach Kev Dineen
Coach Kev Dineen is the owner of Structure Personal Fitness, a lifestyle gym on the Upper East Side in Manhattan that helps people look and feel their best. In addition, his Bachelor’s Degree in Sports Medicine, Certified Strength and Conditioning Specialist Certification, multiple other certifications and specialties and experiences mean he won’t be waiting tables or performing any time soon.
Think back to the last 20 years of nutrition recommendations.
Remember low-fat? Low carb? Fruit cleanses? Blueprint cleanse? Jenny Craig? Weight Watchers? South Beach? Atkins? Mediterranean? Zone Diet?
I could go on for quite awhile.
And it appears the books keep coming.
In one of my latest reads, however, I stumbled upon some disturbing facts, myths, and data that I could not help but pass along. Jeff O'Connell, a diabetic himself, has unleashed some powerful, unavoidable summary of studies, quotes from doctors, and statements from once-reputable organizations in an informational book called Sugar Nation. Within this book, I found myself obligated to share a few things:, including the book and and where it can be found on Amazon.com.
And, 25 Facts that give us a better picture of diabetes, blood sugar, and the myths surrounding both
25 Facts about Sugar and Diabetes
1) A combination of lifestyle changes (dietary adjustments, exercise and the resulting weight loss) reduced diabetes incidence by 58% in the Diabetes Prevention Program. Metformin, a ‘superstar’ diabetes drug, reduced the incidence by only 31% in the study, completed in 2003.
2) The American Diabetic Association (ADA) tells diabetics to never consume less than 130 grams of carbohydrates per day, and according to their position statement, anything lower will literally starve the brain and central nervous system.
a. I routinely (at least 2x per week) consumer less than 100g of carbohydrates per day. So far my brain and central nervous system aren’t starving.
3) The ADA’s menu at their annual conference included low-fat or fat-free versions (meaning increased sugar or sugar substitutes) of dressings, cream cheese, yogurt and mayo.
4) Fat has virtually zero impact on blood sugar. None.
5) People with diabetes have high blood sugar levels because their body cannot move sugar into the appropriate cells. This is caused by the pancreas not releasing enough insulin OR the specific cells not responding to insulin (or both). [Nothing about fat dysfunction in the description of diabetes. Re-read #3 and 4, and scratch your head like I did.]
6) A 32 ounce Gatorade has 55 grams of simple sugars in it. G2, the low-carb alternative, has 20 grams of simple sugars.
7) Insulin and other growth factors produced in response to carbs affect hormones in the skin, thickening pores. Once the pores seal off, they fill with oil and become infected, also known as acne.
8) Researchers have found that male pattern baldness in those before the age of 30 are more likely to be in the early stages of diabetes than men with thick hair.
9) Type II diabetes affects 285 million people worldwide, and this doesn’t include those who have it but aren’t diagnosed. One person develops diabetes every 5 seconds, increasing the number of people worldwide with diabetes by 17,000 per day, or 7 million a year.
10) The World Health Organization (WHO) expects the number of people with diabetes worldwide to double by 2030. That number: 570 million.
11) Diabetics who are obese, but who are at least moderately fit, have a much lower death rate than diabetics who are normal but unfit. (Lesson: fitness for the win!)
12) The breakfast of champions? At a breakfast hosted by Diabetes Australia (Australia’s version of the ADA), meal choices included orange juice (22 grams of sugar per 8 ounces), a variety of cereals, various breads, baguettes, and pine nut pancakes with wild honey. Also served were egg-whites and grilled tomatoes. Total carb count from one serving of each course (orange juice, small bowl of cereal, 1 pine nut pancake and piece of toast: between 200 and 250 grams of carbs.
13) In 2006, researchers at the University of North Carolina published a study in the American Journal of Clinical Nutrition, highlighting their survey of all 126 United States Medical schools. They found that only 30% of them required students to take a dedicated nutrition course, and 80% of the instructors surveyed said students were being underserved with nutritional science. (Who you go to for nutritional information: your doctor. Who you should go to: your Nutritionist/dietitian or Trainer).
14) The average American takes in 2,157 calories per day, according to US government survey data, and 50% of those calories come from carbohydrates, accounting to 262 grams of carbs per day. If the average American follows the 3 meal per day plan, each meal is LOADED with 87 grams of carbs PER MEAL.
15) A metabolic stress test, used to gauge how the body responds to sugar intake, uses 75 grams of sugar as its ‘excess’ dose. This is one of the tests used to diagnose diabetes. (Perhaps they should re-evaluate excess?)
16) The other ADA, the American Dietetic Association, has corporate sponsors, including Coca-Cola, Pepsi-Co, Kellogg’s, General Mills, and Mars.
17) The US government calls for Americans to represent their daily calorie intake with 45-65% carbohydrates.
18) Sad but true: Type-II Diabetes used to be called adult - onset diabetes. But because it strikes children so often, it’s no longer called ‘adult-onset’.
19) In 1993, the New England Journal of Medicine published the results of a large study called the Diabetes Control and Complications Trial. Type I diabetics who had undergone intensive glucose-control therapy were found to have less vascular damage to the small blood vessels than the diabetics receiving conventional treatment. This ‘new’ treatment protocol began in the 1920’s.
20) Insulin helps the body metabolize sugar in the blood (aka glucose). What isn’t needed from diet for immediate energy can normally be stored in muscle tissue and the liver (called glycogen). Limited storage space forces the liver to turn excess into triglycerides after becoming body fat.
21) People with insulin resistance dispose of carbohydrates by converting them to fat. Insulin resistance occurs when insulin tries to find places to store glucose as fuel, but is rejected in its attempt, leaving glucose stranded. As a result, more insulin is needed to help produce a certain amount of energy from glucose.
22) Of the 224 million adults in the US, more than 80 million have insulin resistance severe enough to make them prediabetic. But some in the group of 80 million, who are prediabetic despite their thin, healthy appearance, will die from heart complications prematurely. A heart attack is a diabetic-type complication.
23) In 2007, the US spent $12.5 billion on diabetic prescriptions, surpassed only by sales of cholesterol drugs. This amount is still double the amount spent in 2001.
24) In the most current position statement regarding carbohydrates and diabetes on their website, the American Diabetics Association states: ‘There is little evidence that total carbohydrate intake is associated with the development of Type II diabetes. Further, a stronger association has been observed between total fat and saturated fat intake and Type II diabetes.’
25) Elevated blood sugar levels correlate with greatly increased risk of heart disease (#1 killer of Americans). Diabetics are 2x as likely as non-diabetics to suffer a heart attack.
Still staying away from
READY. SET. WAIT?
We’ve all done it – given ourselves 30 days to get ready for that Caribbean vacation, that college or high school reunion, or that Tough Mudder competition. But at the end of the day, there are several questions that need to be answered before we embark on a 30, 60, or 90 Day challenge.
1) How close am I to my goal?
a. If you’re 30 pounds over where you’d like to be, then 30 days is not really enough (90 is much more realistic – 2.5 pounds per week if you are completely dedicated)
b. If you’re 10 pounds over where you’d like to be, then 30 days IS enough – but you really need to buckle down.
c. If you’re not running currently – 90 days (12 weeks) is much more reasonable to get (safely) ready for the Tough Mudder (or a half marathon, for that matter)
d. If you’re running currently and can run 6 miles or more, then 30 days is actually possible (increasing mileage 2 miles per weekly long run) but 60 days is more feasible (increase 1 mile per week)
2) How much am I willing to sacrifice?
--> We all have to give up something in order to get lean or to compete at a level we have not done before: let’s look at the ways/things you can give up
-->No alcohol – this is the easiest and the toughest at the same time (NOT doing something is easier than ADDING something for some people)
-->Getting sleep – this is the second easiest – turn off the phone/ipad or other electronic device (including the TV) and get some rest (7 hours minimum). You’ll be surprised at the difference sleep makes! Side note – kids may interfere with this (Monitoring your sleep quality with the Zeo Sleep Manager – for $99 – is also an idea)
--> No candy, cake, ice cream or other simple sugars (bagels and donuts included)
3) What am I willing to change?
--> We all have to ADD something in order to get lean as well – let’s look at some options
-->If you’re working out 2x per week, 3x is going to make a HUGE difference
--> If you’re not doing cardio, doing ANY cardio will make a difference
---> If you’re only doing slow cardio, doing intervals or sprints will make a huge difference
---> If you’re only doing weights and sprints, then adding low intensity cardio will make a difference
---> If you’re not moderating carbs, then having less carbs on off days and slightly more before or after workouts will make a huge difference
---> If you’re under-eating protein, then having the recommended amount will increase your metabolism BIG time
---> Drink more water. No – really. I drink between 1-1.5 gallons per day, especially in the summer
4) What supplements should I be taking?
Protein powder: if you’re under-eating, this is a MUST
Fish oil: research is quite clear on the role of fish oil in fat-burning
BCAA’s (Branch Chain Amino Acids): Again, if you’re under-eating, BCAA’s are a great way to add variety and keep you full (ideal for those moments when hunger strikes mid-afternoon)
Multivitamin: if your diet has more holes in it than a fishing net then YES, you should be taking a MV
Creatine: For men specifically, creatine is one of the most widely researched supplements in the world, this is a must for recovery from tough workouts
Green tea/coffee: caffeine is without a doubt one of the most potent fat-loss stimulating substances, and is also one of the top researched substances/supplements (not that difficult when tea is the most widely consumed beverage in the world)
5) What workouts should I be doing?
This could be an entire article in itself – but here we go:::
2 hours per week 45 minutes 2x per week of strength training, 15 minutes of HIIT (High intensity interval training) 2x per week
3 hours per week 45 minutes 3x per week of strength training, 15 minutes of HIIT 1x per week and 1x of aerobic (<75% HR) for 30 minutes
4 hours per week 45 minutes 3x per week of strength training, 15 minutes of HIIT 2x per week and 60 minutes of aerobic (broken up into 2x30 minute workouts)
5 hours per week 60 minutes 3x per week of strength training, 15 minutes of HIIT 3x per week, 75 minutes of aerobic (again, under 75% HR)
6 hours per week Get a job. Seriously though, this is where body-part splits come in – perhaps 4x45 minute Upper body/Lower body splits come in, and cardio is split into 2x60 minute sessions of aerobic (super boring) and then 2x15 minute bursts at end of workouts
In summary, there are a lot of different things to think about when it comes to getting ready for a special event. However, looking at things in terms of subtraction (alcohol and simple sugars) and addition (cardio and extra weight training) definitely simplifies the process.
Whether or not you have been there before, making a plan to outline the changes you’d like to see in the timeline you have set with the steps mentioned above is almost a SURE way to get ready for that event.
What events are you getting ready for?
Coach Kev was interviewed by college classmate Scott Kinmartin as part of Ford's Fiesta Movement. Check it out!
Special thanks to Scott for stopping in to see us!
This week is a big one for Structure and the media. Let's look at the ways!