NYC Central Park Boot Camp is Here!

After about a month of planning, the Central Park Boot Camp is finally here! We found the perfect location to run the 8 Week training program that will help you get into the best shape of your life.

So, get out of the gym, off the treadmill and head into Central Park for the Structure NYC Boot Camp! We leave the yelling, whistle blowing and the typical "no pain, no gain" of other boot camps behind. We have a much different approach to our fitness boot camp.

Our 8 week program is designed for you to lose the inches and increase your strength and stamina in the fastest, most efficient way possible. Each workout is designed with the individual in mind.

While other boot camps are standing in lines and circles performing the same exercises together as a group, we're running a circuit of 8 - 10 exercises. No more intimidation or competition. Individuals of all fitness levels can participate without feeling like they "can't keep up."

This style of exercise allows you to maximize the calories you burn both during and after each workout.

Location

Central Park East (Near 72nd St. Entrance)

Schedule Sept. 8th - Oct. 30th

Wednesday Evenings @ 6:45 PM

Saturday Mornings @ 10:00 AM

Prices & Packages

Single Class: $25

Full 8 Week Session: $240 ($15 Per Class)

Call 914-552-2428 or Email bryan@structurepft.com for more information

OR

Click Here to Register

PS - Be a good friend...they want to know about this too! Be sure to send this out to everybody you know in the NYC area!

structuRECIPE: The Inside-Out Turco (Turkey Taco Salad)

This meal is a staple of the Structure household! It's a delicious combination of lean protein, awesome vegetables and healthy, fiber-filled complex carbohydrates. It's a meal that is delicious and light on the waistline and on the wallet.

Ingredients

• 1 pound extra-lean ground turkey breast
• 1/2 medium-size yellow onion (finely chopped)
• 1 (15 ounce) can kidney beans or black beans, drained and rinsed
• 1 packet of reduced sodium taco seasoning
• Garlic Powder
• 1 tbs. extra virgin olive oil
• 2 cups lowfat shredded cheese or soy cheese
• 1/2 cup sliced black olives
• 1 cup cherry tomatoes (halved)
• 1 red bell pepper (chopped)
• 1 green bell pepper (chopped)
• 1 5oz. bag of organic mixed greens
• 1 can of sweet corn kernels
• 1 avocado (sliced)
• 1 (14.5 ounce) package low-fat baked tortilla chips
• Trader Joe's Reduced Guilt Multigrain Chips (French Onion)
• extra virgin olive oil
• salt & pepper

Directions

1. Preparing the Taco Meat:
2. 
   
3. 1. In a large skillet, heat one tablespoon of extra virgin olive oil over medium-high heat
4. 2. Place chopped onions in skillet and saute until soft and lightly browned (about 7 minutes)
5. Place turkey in skillet with onions and cook until fully cooked, chopping and stirring often.
6. Add 1/4 cup of water and mix in taco seasoning
7. Reduce heat to medium-low, mix in the beans (red or black) and stir until water and seasoning is mostly absorbed (about 5 - 10 minutes)
8. 
   
9. Preparing the Salad Ingredients:
10. 1. In a large mixing bowl, mix together greens, olives, chopped peppers, tomatoes, corn and avocado. Add olive oil and salt & pepper for desired flavor

Assembly:

1. 1. Place salad ingredients in individual bowls
2. 2. Place a layer of Trader Joe's French Onion Chips over each of the individual bowls
3. 3. Evenly distribute cheese atop the layer of chips
4. 4. Place a desired amount of taco meat over the layer of cheese
5. 5. Serve it while it's hot!

Boot Camp Workout of the Week

What an incredible workout! Boot Campers worked their butts off through this awesome leg circuit!

Warm Up: Light Jog & Sprint to Finish

Stretch: Movement & Dynamic Stretching

Core Work: 5 - 7 Minutes of Ab Work

Boot Camp Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises: Completed 3x - AWESOME!!!)

1. Ladder In & Outs (Overall Legs)

2. Resistance Band Kickbacks (Hamstrings)

3. TRX Pistols (Quads)

4. Resistance Band Assisted Squats (Hamstrings & Butt)

5. Balance Disc Lunges

6. Kettlebell Calf Raises (Calves)

7. Resistance Band Abductor Side-steps (Outer Thigh)

Email bryan@structurepft.com if you have questions about this workout or about any of our training programs.

Why I'm Walking Funny Today: The Secret to Soreness

They're not very happy with me right now. See the nasty
looks they're giving me???

Now, I realize that some of you reading this will be thinking, "Why would I want to be sore? Why would I want to walk funny?" You must understand that, after nearly a decade of exercise and martial arts training, it's exciting when I do something that makes my muscles sore.

You see...

Muscle soreness, although not very pleasant, is a good indication of an awesome workout. That doesn't mean that I don't normally work hard, but I am often limited by equipment available or by time.

Wait...

Some of you are probably still not convinced that being sore is a good thing.

Let's look at it another way:

How many of you are dissatisfied with your results? How many of you have been looking to make some more changes to your body composition? Have you been taking class after class and spending hours on the elliptical only to find that you're going nowhere?

Whether your goal is to lose weight, gain muscle, tone up or increase your endurance, you're clearly not satisfied with your current level of fitness.

I'm relatively happy with my current level, but I know I still have a little room for improvement. I'm always looking for those workouts that create visible changes.

We're ALL looking for workouts that will create these changes!

So, when I can work out for 10 minutes and have the type of soreness that I had when I got out of bed this morning, it's exciting. It's the type of soreness that you don't feel while you're lying down. It's the kind that hits you when your foot hits the ground for the first time in the morning.

It's exciting! It's thrilling! It's funny to watch me walk around!

Now you're probably wondering what I did that inspired me to write this blog. I sprinted!

Yep! That's it! All I did was a 10 minute sprinting workout. I had a nostalgic workout (high school sprinting shoes and all) which took less time than my warmup.

I ran 100 meters 4 times with my rest time being the walk back to the starting line. The super special secret success formula is as follows:

1. Run

2. Recover

3. Repeat

Write that down - You'll need to know that.

I realize that running/sprinting may not be for everybody. Some of you may not be ready to just get out and start sprinting. However, it doesn't mean that you can't take something from this important lesson.

The bottom line is that if you do something brand new or something you're used to at a more intense level, you will benefit greatly. Make sure you do it safely and don't overdo it. I initially wanted to do 6 sprints. Yeah...no. That wasn't happening yesterday. Later in the week? Sure. Not yesterday. It was my first time sprinting like that in years. AND I FEEL IT!

I base all of my fitness boot camp classes and personal training workouts on this principle. Take something simple or routine and change some variables. Make it more intense. Use a heavier weight load. Do it on one leg. If you want changes in your body, make changes in your workout. Where else is it going to come from?

Ready for boot camp tonight, Jersey City? ;-)

Exercise of the Week: Single-Leg Bicep Curl

The Single-Leg Bicep Curl is a tremendously effective bicep exercise that adds a twist to the traditional bicep curl. Normally a bicep curl isolates the muscles of the bicep. However, during this version of the bicep curl, your legs and core naturally work harder to keep you balanced.


Try the bicep curls for a set while both feet are on the ground. Notice how the resistance feels. Then, try the same exercise on one foot (as pictured) and notice any difference in how the weight load feels.


For an added challenge, try the exercise while standing on a balance disc.


Instructions:


Start Position
1. Stand on one leg, foot straight and knee slightly bent.
2. Extend both arms down side of body, dumbbells in hand.

Movement
1. Draw-in belly button and curl dumbbells toward shoulder.
2. Reverse movement to return to start position; repeat.

structuRECIPE: Greek-Style Pizza with Ricotta and Feta

Using reduced-fat (or part-skim) ricotta helps keep the fat and cholesterol in check, while tangy feta adds a pungent kick.

Exercise of the Week: Dumbbell Arnold Press

The Dumbbell Arnold Press is one of my personal favorite exercises because it targets various areas of the shoulders rather than simply engaging the front part of your shoulders. The rotating motion helps to include the middle and rear parts of your shoulder as well.


Instructions:
Step 1
Assume start position as shown with weights in hands, palms facing in.

Step 2
Start to lift weights overhead, and rotate them on the way up.

Step 3
End position should be palms facing out.

Step 4
To return to start position, rotate elbow as it bends in toward center of body.

Boot Camp Workout of the Week

Everybody did such a fantastic job this week! I'm so excited to see everybody working so hard and enjoying themselves at the same time!

Warm Up: 5 Minute Jog

Stretch: Movement & Dynamic Stretching

Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises: Completed 3x - YOU GUYS ROCK!!!)

1. Ladder Scissors

2. Balance Disc Single Leg Hip Thrusts

3. Walk-Out Push Ups (1 Push Up Per Repetition)

4. Duck Walks w/ Sprint Return to Start

5. TRX Rows

6. Resistance Band Woodchops

7. Single Arm Kettlebell Press (30 Sec. Each Arm)

8. Crunches

Email bryan@structurepft.com if you have questions about this workout or about any of our training programs.

How to Lose a Gut in 10 Days (5 Tips You Need to Know!)

structureport: How to Lose a Guy Gut in 10 Days (5 Tips You Need to Know!)

It happened again! Last night I was asked one of the most common fitness questions: "I'm going away in a couple of weeks...What can I do between now and then to lose this (followed by a grabbing of the problem area - often imaginary)?"

This is one of my favorite questions! There are lots of answers to that question. However, there are very few that involve safe fitness and nutritional practices. We only deal with safe and healthy methods of weight loss, muscle toning and body fat reduction and I've got 5 easy-to-follow tips that can help you get your body ready for the big warm-weather excursion.

BUT...

Before I reveal those mystery methods of makeover magic, I have to talk about the reality of body composition change:

1. We're talking about 2 weeks...NOT 2 years - Realistically, (and in a healthy manner) your body is only capable of losing 1 - 2 pounds of body fat in a week. This means that anything else lost will be muscle tissue or water.

2. You have to realize that you will NOT have a completely new body in 2 weeks unless you only wanted to drop 2 - 4 pounds before you go away.

3. You cannot pick and choose what you want to lose (TOTALLY didn't mean for that to rhyme - Pretty sweet that it did!).  In other words, you can't jiggle your arm in front of a trainer and say, "I just want to get rid of this." Although you can make some improvements to certain areas of your body, you have to:

a. Keep everything balanced - every muscle in your body needs to be developed

b. Realize that changes you make to your body content (amount of muscle, fat and water) will occur EVERYWHERE in your body. Just be prepared for other parts of your body to change as well.

OK...now that we got that out of the way...

Here are the 5 mystery methods of makeover magic that will have you looking your personal best for your upcoming trip:

1. Work your butt off!

I had to mention this one first. If you want to look good and feel good, you've got to work for it. If you're leaving in two weeks, give yourself 10 days of serious exercise (about an hour a day). You can pick and choose what you do each day, but I recommend performing a variety of exercises and exercise methods to maximize your results. These should include both cardiovascular and resistance training.

2. Run, run, run, run, RUN!

As long as you are physically able to get on a treadmill or go outside and run, do it. Running has always proven to be an tremendously effective exercise for dropping those last couple of pounds. I have had tremendous success. Now, be careful. If you're not used to running, go at a pace that's appropriate for your level. It should be challenging, but don't overdo it! 30 - 40 minutes MAX!

3. Circuits, baby!

Circuit training burns fat like crazy! Choose 5 - 8 exercises, each of which engages a different muscle group of the body. Perform each exercise for 30 - 60 seconds with little or no break in between. When you've completed all of the exercises, repeat. I would do no more than 2 - 3 cycles. 20 - 30 minutes and you've got a highly-effective fat burning workout.

For circuit ideas, check out our blog or watch out on Thursdays for our Boot Camp Workout of the Week!

4. H2Ohhhhhhh...

Drink lots and lots of water. On average, an individual should consume approximately 96 ounces (3 quarts) of water per day. People exercising regularly should also consume higher amounts than average. Consuming an adequate amount of water will improve metabolic function (how fast you burn calories), blood volume and appetite suppression. Simply put, if you stay hydrated you will look good and feel good. Just stay near a bathroom.

5. Cut Out the Carbs...after 4:00

I do not believe in the Atkins Diet. I do not believe any report or advice that says that eliminating carbs is a healthy and effective way to lose weight. However, I do believe in science. My good friend, Science, says that carbohydrates are our primary source of energy. Unless you are up until 2 or 3 in the morning, you really don't need much to fuel your body after your mid-afternoon snack. That means, for the 5 meals/snacks leading up to dinner, COMPLEX CARB IT UP! Eat the whole grains, high-fiber snacks that you need to fuel your body throughout the day. Dinner time? Nah uh! Veggies and lean protein, please! Do this for 2 weeks and watch the body change. I've seen it happen myself!

Wait...

Could it be?

BONUS TIP: You must eat every 3 hours!

Eating regular, evenly spaced meals and snacks (breakfast, lunch and dinner with snacks in between) is the best way to keep your metabolism going throughout the day. When you deprive yourself of necessary nutrients/fuel (I'm looking at you, 3 meals-a-day people), you are letting your metabolism drop its guard. It slows down because it prepares for a period of fasting (why your metabolism slows when you sleep at night). The next thing you know, you eat a big meal and your body isn't ready to metabolize it. Feed your body every 3 hours and problem solved - You'll be a lean, mean, calorie burning machine!

Jersey City Boot Camp Workout: 8/11/10

Warm Up: 5 Minute Jog

Stretch

Explanations & Demo

Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises - Completed 2x)

1. Lunges (30 Seconds Each Leg)

2. a. Plank Shoulder Touches / b. Push Ups

3. Balance Disc Ankle Touches

4. Kettlebell Rows (30 Seconds Each Arm)

5. a. Resistance Band Curls / b. Dips

6. Up, Up, Down, Down on Steps

Core Work: 10 Minutes of Various Abdominal Exercises (5 Minutes x2, 30 Seconds Per Exercise)

Good Things Come to Those Who 'Weight'

Ladies and Gentlemen: Resistance training burns fat more efficiently and helps you burn more calories than cardiovascular training.

Please accept my apology. I realize that I just rocked most of your worlds. I understand that I have just stomped on most of your workouts for the past few weeks (months? years?). I am aware that I am making you question why you have spent so many hours of your life walking on that treadmill with a 5 degree incline.

I apologize. However, there is a purpose to my bold statement.