FITNESS ANGELS WITH KIRK MYERS

The month of Oct has a number of events that are iconic and one of them is the Victoria’s Secret Fashion Show that blends the brand, models, personalities and entertainers together here in NYC. Walking the runway, rocking the wings and harnassing all of that energy means preparation. Some of that preparation involves working out so that each person has the confidence in how they feel and look. Kirk Myers, founder of DOGPOUND Gym has been working with models since 2016. We wanted to know more about how he approaches this show with his clients, how we can incorporate their workouts into our own sessions, and the power of recovery and hydration! If you missed the show, we have soem of our favorite moments.

ATHLEISURE MAG: How long have you been doing this runway-model prep work? What’s your ideal timeline when a client has a target date?

KIRK MYERS: I’ve been a trainer for over 20 years, and The Victoria’s Secret Angel work began around 2016 when I was introduced to Jasmine Tookes by her hairstylist Marty Harper. The ideal timeline would be around 12 -16 weeks, but can be adjusted according to their goals. If I know ahead of time that someone has a runway show, we can adjust quickly.

AM: What are your go-to tips you give in prep for the show?

KM: My go-to tips are:

○ Core control & breathing over “abs for show.” Engaging the core properly (with breathing) supports everything—not just aesthetics.

○ Train for function and movement, not just isolation. For models, strength, mobility, stability, sometimes boxing, and other low-impact work, like resistance bands, help keep the body balanced.

○ Volume + consistency wins. We usually go through repeated higher-rep cycles (bands, sliders, and bodyweight) to fatigue.

○ Recovery & rest built in. Models don’t want to be constantly sore. So I suggest rest days, lower-impact exercises, stretching, and hydration to aid recovery. Replenishing electrolytes with something like Vita Coco helps restore balance and supports muscle repair after training.

○ Tailor every plan - I like to tailor each plan to the client. Taking into account what they’ve done before, while adapting our training to include what they enjoy most.”

AM: For a beach-body runway feel (or just prepping for a vacation), what are 3 workouts to include?

KM: Here are three I would include with some variation:

○ Circuit of Resistance Bands + Bodyweight Supersets - Combine exercises like banded glute bridges, lateral band walks, pushups, inverted rows, core planks, etc., in supersets. Very model-prep friendly.

○ Core & Anti-Rotation Movements - Moves like planks, side planks, and medicine ball slams. These help define the waistline and improve posture.

○ Low-to-Moderate Load, Metabolic Strength Rounds - Use lighter weights with higher reps in a circuit style (e.g. walking lunges, dumbbell swings, overhead presses) to build lean muscle while metabolically challenging the body (i.e., burning fat). You can layer those with mobility work, active rest, and light cardio (walking, incline treadmill, etc.) for extra burn without overtaxing the body.

AM: How important is functional strength training and what does that look like?

KM: It’s pretty important to help create a balanced look. Functional strength means strength you can use: stability, balance, core control, coordination, and mobility integrated for daily life.

What that entails:

○ Multi-joint movements (squats, deadlifts, lunges, and presses)

○ Single-leg, unilateral work (e.g. single-leg deadlifts, Bulgarian split squats)

○ Core + anti-rotational work (to resist twist and torque)

○ Mobility + stability paired (e.g. loaded carries with anti-lateral fl exion as well as crawling patterns)

○ Dynamic & reactive work (e.g. plyometrics, mini bounds, and stability challenges) where appropriate

AM: Recovery is essential. What recovery rituals do you suggest?

KM: I would suggest the following:

○ Active recovery and mobility days (light movement, yoga, stretching, as well as foam rolling)

○ Massage, soft tissue work, and percussion devices

○ Quality sleep

○ Hydration + electrolytes through beverages such as Vita Coco

○ Compression and stretching post-workout

AM: Let’s talk hydration! How important is it before, during, and after a workout?

KM: It is important before and after! I recommend hydrating well in the hours leading up, especially with something electrolyte-heavy like Vita Coco. Coconut water is one of the most effective natural ways to hydrate since it is packed with potassium, magnesium, and sodium to help your muscles perform at their best. Bring a water bottle filled with Vita Coco to sip on throughout your workout; it’ll keep you refreshed without the artificial dyes found in many sports drinks.

Post-workout, hydration is just as key. Vita Coco helps replenish electrolytes lost through sweat, supporting faster recovery and preventing that sluggish, dehydrated feeling that can follow a tough session. Think of it as the natural way to power your performance and bounce back stronger.

AM: How can we juggle fitness goals and holiday season indulgences?

KM: I don’t want clients to go into guilt mode. We can plan to be smart, be fl exible, and stay consistent with habits even during the holiday season. Clients do virtual training to maintain balance and also focus on nutrition so they can continue to make healthier choices, even while traveling. Going for a walk is always a good idea!

IG @kirkmyersfitness

@vitacoco

@victoriassecret

PHOTOGRAPHY COURTESY | PG 156/Kirk Myers | PG 159 - 161 Victoria’s Secret Fashion Show |

IN PHOTO | CANDICE SWANEPOEL

IN THE PHOTOS | L: Angel Reese + R: Emily Ratajkowski

Read the OCT ISSUE #118 of Athleisure Mag and see FITNESS ANGELS WITH Kirk Myers in mag.

9LIST STORI3S | NORMANI

Read the Nov Issue #59 of Athleisure Mag and see 9LIST STORI3S | Normani in mag.

I WANT YOUR HEART

Our cover shoot took place at DOGPOUND, NYC's hottest new gym. This boxing haven brings celebrities, Victoria's Secret Angels, models, athletes, and those that are truly enthusiastic about perfecting their look. DOGPOUND has become the prime location where this all comes together through their focus on training members through personalization of their individual goals.

After spending the afternoon shooting here for our anniversary issue, we had some questions for this temple of fitness. What started from a group of workout buddies, has grown into DOGPOUND founded by Kirk Myers.

ATHLEISURE MAG: Can you tell us how DOGPOUND came to be before coming to your present location in Tribeca? 

KIRK MYERS: DOGPOUND was originally called Kirk Fitness. I was working as a personal trainer, but my business started growing really rapidly. It was then I met Breylis Pena, who wanted to become a trainer, and we formed a group in the morning made up of clients who wanted to workout but didn't have a lot of time during the day. We started calling ourselves DOGPOUND. At the time we were renting space out of multiple gyms, but it wasn't long before we outgrew the spaces--even getting kicked out. So, we decided to build our own. 

AM: What is DOGPOUND and what is the meaning behind the name? 

KM: Some of our clients started bringing their dogs to the workouts. 

AM: What is your background and what led you to create this studio? 

KM: I was a chunky kid, but my health took a pretty big downturn when I suffered from heart failure. I knew I would need to make some pretty serious changes. I started working out, I started to see the results, they wanted to work out with me. My training business started to grow. I started at 23, and I've always been an independent trainer. I realized that in order to be the top trainers in the world, we needed our own home base. 

AM: It's clear that beyond being a studio and a method, that it is a culture - what about it has made it a destination for models, celebrities, etc as a place to get the physique that your members want? 

KM: I think there's a couple reasons why. It's because we are so passionate about what we do, and people see that and recognize it. That type of energy is infectious. We are in an up and coming neighborhood, we want our clients to feel safe and comfortable in the space and we are results oriented. We've created a community, so most of the celebrities and models who workout here, their friends workout here too. 

AM: On the same note, how do you select trainers that you onboard to the DOGPOUND family? 

KM: We hire passionate and positive trainers. That's our number one and number two. Our roster of trainers is pretty diverse. It is not really about what you've accomplished, but where you want to go. You really want to be a trainer, you really want to help people? That's the kind of trainer we want. We can develop the trainers and give them the education they need. We have our entire boxing program. No one ever boxed before the program, but we brought someone in who was a world class boxer and he taught us how to box and now we have a boxing program. You have to want to learn. Some of our top trainers weren't trainers when they started. We look for trainers who want to constantly seek improvement. Just like our clients come here to be a better version of themselves.

AM: We like that those who are members of your gym have the ability to be trained by a number of your trainers, what was the thought process behind that and how do you feel that that is beneficial to them? 

KM: Because it’s always been my own business, I've had long term clients. The issue is that they can get bored working out with only one person. Not only do the clients get bored, but the trainer gets bored. When you have a team, you can offer strengths that you don't have personally in your service. It creates variety. Just today, I had a client who likes boxing, but I don't box, so I had him warm up with some boxing techniques with another trainer. Another client has a knee bothering him so I had a trainer that has more physical therapy background work with him. Workouts don't get stale. And, simply for a time standpoint, it allows for clients to make sure they can fit their workout in. If a client want's to workout but their only availabilty is at ten, but I'm booked at ten, they can work out with someone who has an opening at that time. Here you can always get into workout with somebody. 

AM: Besides the location at Tribeca, are you planning additional locations? 

KM: Yes. 

AM: Do you sell apparel that is branded with DOGPOUND or other brands? 

KM: As of right now, you can't really get apparel unless you come directly to the location. It's available only at the gym. 

AM: What types of workouts are offered at DOGPOUND? 

KM: Boxing, HIIT, Strength Training

AM: How important is offering nutrition as a service? 

KM: It's extremely important. I think nutrition is 70% of your fitness goal. 

AM: Clearly, you're a busy man, when you're not working, what can we find you doing on your "off time"?  

KM: Relaxing and snuggling with my Pooh Bear. Oh, and watching the Raiders. 

AM: When did you introduce the Machine Gun? 

KM: Four years ago. 

AM: What does the studio look like? Any signature decor? 

KM: It was designed by Fabien Baron. Black, white, and concrete. Very sleek look. 

AM: I know you have a varied clientele but could you generalize a bit and give me a brief description of the folks who go there? 

KM: There are finance guys and girls, artists, athletes, celebrities, models and a lot of people who just want to get results. 

AM: Can you be more specific about how the various disciplines are combined? Are you going from holding a yoga pose straight into a resistance exercise straight into a jump squat? 

KM: Just want to paint a clearer picture of the progression of the class.  The only class we offer is boxing, but we always start a one on one session with a dynamic warmup, but the workout is specific to each person's goals. All of our one on one programs are individualized. If you are a dancer, there will be more flexibility, toning and core work, but if you are looking to join the 1000lb club, there is going to be more strength training and heavy lifting.

Read more from the Jan issue.