Category Archives: Fitness

Realm health and fitness tips from Kyle

Realm Health and Fitness Tips from Kyle, exerciseThe Pump Up Challenge

Have you ever finished a workout and felt like you need to do a little more work? Try this countdown scheme to get a HUGE pump and sweat going!

Start by doing 10 pull ups and 10 push ups then rest for 10 seconds; next do 9 pull ups and 9 push ups and rest for 10 seconds; next do a set of 8 each until you are down to 1.  Time how long does it takes you to get through the workout and next time see if you can do it a bit faster.

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Free pilates bootcamp series comes to Ink Block

fitness, health, free work outEarlier this week BostInno reported that Boston’s Ink Block would be hosting four one hour pilates bootcamp sessions run by: Lauren Hefez who currently teaches at Equinox (Franklin and Dartmouth) and Somerville’s Soul Train; Eliza Shirazi who teaches at The Club by George Foreman III, Equinox at Chestnut Hill and numerous locations for BeGritsy; and Meagan Fitzgerald who teaches at Barre.

The first free pilates class is Saturday from 10:00 – 11:00 a.m.

The hour-long classes run from 10:00 – 11:00 a.m. on March 21 and 28 as well as April 4 and 11 in the lobby of 300 Harrison Avenue at Boston’s Ink Block in SoWa. They hope to expand the program to the pool deck at the Ink Block when the weather warms up.

Realm health and fitness tips from Kyle

Soldiers Field StadiumHate doing cardio? Check out the November Project.  This local group that is now in nearly 20 cities in the US and Canada might change your opinion.

There is something invigorating about working out alongside a team and something very lonely and monotonous about working out alone. For most of us, the camaraderie, support, and accountability you get from a group workout is unparalleled in comparison to our intrinsic drive to get out of bed in the morning.

The November-Project addresses this issue by hosting “meet up” workouts in Boston at 6:30 am each Wednesday and Friday.  The Boston chapter will put you through a grueling gauntlet with up to 300 people. If you’d like to start your own group or join them then visit their website, november-project.com.

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Public Body: Work Hard, Play Hard wkd in Ptown

Chad FlahiveWORK HARD, PLAY HARD WEEKEND is back with Public Body’s Chad Flahive and special guest trainers as they take you through an awesome weekend of serious fitness sprinkled with some debauchery in Provincetown.

Learn more / Reserve Your Tickets Today

Space is limited so register to reserve your place.  The total cost is $375.00 (including ferry) or $295.00 (non ferry option); lodging is not included.  More details including a tentative itinerary is available on their eventbrite page here.

Realm health and fitness tips from Kyle

exercise, fitness, realm health, Having trouble mastering the pull up? Here are 3 tips to help improve your numbers.

Break the bar By using a firm grip to make the action of bending the bar. You won’t, but this will make sure you’re more inclined to use the right musculature.

Squeeze your butt and brace your stomach By activating your glutes and core your lats will be utilized more effectively, your core will get stronger, and you will conserve energy.

Elbow to ribs Starting from a dead hang position, bring your elbow to your ribs to complete the pull up; keeping in mind the tips above.

Getting Stronger

  • To increase your strength and reps, stick to a 5×5 program for pull ups.  Do 90% (see link below for details) of your 1 rep max 5 times, for 5 sets.
  • Do the same as above with deadlifts a couple days later. Deadlifts will not only help increase your testosterone, but it will also strengthen your shoulders, lats, and grip.
  • Work on “Farmer walks” until failure to increase your grip strength.

Click here to predict what 90% of your 1 rep max weight for pull up and dead lifts. Here is an example:   If you weigh 200 lbs and can do 3 pull ups, then use an assisted pull up to deduct 10 lbs. If you do 10 reps of body weight pull ups, you would add 40 lbs via dumb bell or weight belt. 

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

fitness, weight lifting, kyle, thruster

Work out routine of the month: Dumbbell Thruster

The Dumbbell Thruster is an amazing full body exercise that can jump start a workout if done with heavy weights before, or it can be an excellent way to end your work out session if done with lighter weights.

Here are the instructions on how to do a Dumbbell Thruster. You can also look to Youtube to watch a video on appropriate form.

  • Start with your feet a little wider than shoulder width and hold dumbbells on your shoulder with your knuckles facing up and your elbows straight down in front.
  • Descend back into a squat while keeping your elbows high.
  • As soon as you reach the bottom position begin to stand up.
  • As soon as you reach the top push the dumbbells up with the momentum from your hips.
  • Catch the dumbbells and start again.

Sprinkle this into your leg day, shoulder day, or work out when you need to sweat!

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

running, cardio, joggingTry some of these low impact cardio alternatives to mix up your fitness routine.

Running is great exercise but some of us can’t get through a mile without our knees aching or our ankles swelling. Why is that? Running is essentially a form of PLYOMETRIC training with a lot of impact on our joints.  So if you want to get in extra cardio, without hitting the streets for a run – here are some low impact cardio alternatives to try.

Body weight squats for time 30s on 30s off for 20 minutes (If you are advanced enough).

Kettlebell swings 30s on 30s off for 15 minutes (visit YouTube and search for “gray cook swing” for proper instructions).

The rower do 500 m. x 5-10. Work your way up.

Medicine ball slams with push ups 20 seconds of each with a 20 second break in between for 15 minutes.

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.