Category Archives: Fitness

Realm health and fitness tips with Kyle

Realm Health Fitness tips KyleIt has been proven that posture not only plays a large role in how we are perceived by others, but how we perceive ourselves. Stretching and exercise can help your posture; we all tend to slump, making our shoulders roll forward, bellies stick out, and lower backs sore.

Here is a sample back and chest routine that can help with posture. By “pulling” more than “pushing” your back will get tighter and your chest will loosen up and actually seem bigger. Try it for a couple 4-6 weeks and see how you feel!

Pre and post workout be sure to stretch your pecs, anterior delt and traps.  This will help relax the muscles and utilize them more efficiently. Hold each position for :45-1:30.

Work Out

  • 3×12 Leg lifts
  • 3×12 Barbell chest press(Push)
  • 3×12 Bent over barbell row(Pull)
  • 3×12 Lat pull down machine(Pull)
  • 3×12 Core roll out
  • 3×12 close grip seated row(Pull)
  • 3×12 Reverse Flies Dumbbells (Pull)
  • 3×12 decline chest press (Push)
  • 3×12 Plank

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 with Kyle

Realm Fitness exercise tipThe dead bug is functional and effective way to target the whole abdomen and dynamically challenge the core.

Begin the movement on your back with your arms extended straight out in front of you toward the ceiling and your knees up and bent at a 90 degree angle, almost like they are resting on a bench.

Make sure your lower back stays in contact with the floor as you extend your right leg out straight, while simultaneously extending your left arm over head.(Remember NEVER lose contact between the floor and lower back). Switch sides, and extend your left leg and right arm.

Repeat until exhaustion, which should be about 10-12 reps if you are doing it right.  Progress the movements by extending both legs and arms at the same time.  Progress again by holding a 10-25-45lb plate and lowering it over your head.

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 summer work out in Back Bay each Tuesday

Healthier-You-LogoA few weeks ago I posted different work outs that are available and free to the public during the summer in Boston.

I somehow missed this great opportunity presented by Boston Sports Club (BSC) every Tuesday through August 26th at the Clemente Field in the Back Bay Fens from 5:30 – 6:30 PM.

More information here.

Realm health and fitness tips from Kyle

Kettlebell WorkoutEssential lift of the month: Kettlebell swing

The Kettlebell swing is a full body movement that is an essential component to any exercise regimen and fitness goal.  Primary muscles used: Glutes, Hamstrings, Lats, Rhomboids, and traps.

Benefits of adding the kettlebell swing to your regimen:

  • It is fun and puts a similar stimulus on your glutes and hamstrings as plyometrics WITHOUT the wear on tear on your joints.
  • Good for cardio, strength, and putting on lean mass.
  • Works great as a tool to perform with cardiovascular tabata training.

How to do it:

Realm health and fitness tips by Kyle- Start with a Kettlebell on the floor in a “football hiking” position firmly grasp the handle with both hands and feel the tension in your glutes and hamstrings while keeping your back flat.

- “Hike” the kettlebell back in between your legs and snap your hips forward in a thrusting motion to propel the kettlebell forward so you are standing tall.

-Ride the momentum of the kettlebell, and let it fall between your legs before swinging up in a pendulum like motion again.

-You should feel your hamstrings and glutes doing the work. If you feel any pain in your lower back or shoulder – stop.

Before attempting this exercise do more in depth research or consult a reputable personal trainer on how to attempt this lift. Listen to your body and DO NOT work through pain.

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 with Kyle

Realm Health and Fitness Tips by Kyle

Bored with long strenuous sessions on the treadmill? Try Tabata.

Tabata training is based on a 1996 study performed by Izumi Tabata where participants performed 20 second bouts of intense cardio, followed by 10 seconds of rest. This showed to be more effective at gaining anaerobic capacity than a steady cardio (the energy system used in strength training) and improved participants Vo2 max (fat metabolization potential or endurance).  Today this is practiced in group fitness rooms and gyms across the country because IT WORKS. It is also a fun and effective alternative to monotonous treadmill sessions.  Here are a couple variations to try and enjoy!

This can be done on a rower, recumbent bike, or treadmill. Try the following sequences based on your fitness level. Use a timer and be strict on the work and rest periods. The “work” period should be challenging and hard to maintain, while the “rest” period should be considered “active recovery” or something easy to maintain.

Beginner  One minute of “work” 2 minutes “rest”

Intermediate  30 seconds of intense “work” 30 seconds of “rest”

Advanced  45 seconds of “work” 20 seconds of “rest”

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.

BosGuy’s latest obsession: fitbit

health and fitness wearableIndustry reports suggest that 10 million units(valued at $3 billion) of wearable technology like my fitbit will be sold in 2014.

I’ve had my fitbit for about six or seven weeks, and I can understand the appeal of these devices.  I really like how it helps me track how active (or inactive) I’ve been during the day.  I’m not certain how accurately it predicts my steps, but I use it as a baseline nonetheless and like how it tracks my runs along the Charles River. I don’t know that I’m fully realizing the potential of the device and would love to talk to someone who has a fitbit.

Do you have a wearable device like a fitbit or Jawbone?  Do you like it?  I wonder if I’ll still like the device as much when winter returns and getting outside is neither pleasant nor practical, but I’m hooked for now.  Below is a screen shot from my iPhone. FitBit Screen

Out-Fit Challenge Boston: Dirty never looked so good

Out-Fit Challenge Boston LGBTOut-Fit Challenge is the first ever national LGBT Mud Run.  After launching successful events in Chicago, Miami and New York City in 2013, Boston joins New York City, San Francisco and Reno as part of the 2014 Out-Fit Challenge.

Boston’s Out-Fit Challenge will take place at the Amesbury Sport Park on Saturday, October 11th.  This event will sell out so be sure to mark your calendar, start your training and register today.

Out Fit ChallengeAfter you finish the 5K (15+ obstacle) course, you’ll want to hang around for the after-party, which includes DJs, free beer, body contests, drag queens and mud covered go-go boys.

Boston Out-Fit Challenge | October 11 | Info & Registration

For more photos click here

Realm health and fitness tips from Kyle

realm fitness tips, kyleSummer is a time for us to give our ovens a break and to fire up the barbeque. Here are some tips for making some delicious (and nutritious) summer barbeque sides, main courses, and desserts.

Sides:

Realm Health and Fitness Tips from KyleDON’T: Serve potato chips, corn chips, french fries, macaroni salad, or any other greasy and fried food products. These are high in calories, have minimal protein and nutrients, and will likely leave you feeling bloated after you eat them.

DO: Take advantage of in-season produce and go to your local farmers market and pick up some of your favorite veggies for grilling.  Season them with olive oil, garlic powder, salt, pepper and some grated Parmesan for an unforgettable side. Throw some fennel, turnip greens, chopped apples, and dried berries in a bowl with a splash of balsamic for a refreshing salad.

Main course:

Realm Health and Fitness Tips from KyleDON’T: Serve low quality or processed meat, high carb pastas, or provide buns and bread for fillers.

DO: Serve high quality red meat, chicken, ground turkey or fish. Red meat is often demonized but is high in protein and gives your body the good fats you need, it can also improve your vitamin D uptake, and is packed with B vitamins, and iron.

 

 

Deserts:

Realm Health and Fitness Tips from KyleDON’T: Serve cake, cup cakes, and pies.

DO: Get creative and natural with your desserts, try to avoid refined sugars and stay away from flour.

Make the most of the season’s fresh fruits and make a fruit tart, dark chocolate covered strawberries, or some vanilla bean ice cream mixed with berries.

 

 

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 fitness options check out Boston’s Emerald Necklace

Emerald Necklace bike and running pathsInspired by a recent article in The Boston Globe, I wanted to write a week long series about the many opportunities to work out for FREE in the city.

Since today’s suggestion is intended as an activity for tomorrow (Saturday), I’m going to suggest an option that can be done at your leisure – when it is most convenient for you.  Tomorrow consider taking a bike ride, walk or run along Boston’s beautiful emerald necklace; a string of six parks that includes: Back Bay Fens, The Riverway, Olmsted Park, Jamaica Pond, Arnold Arboretum and Franklin Park.

Depending on where you live you can pick the most convenient portion of this string of parks to run, walk or bike.  You may download a map of the Emerald Necklace, here.

Bootcamp Friday mornings in Christopher Columbus Park

Christopher Columbus ParkInspired by a recent article in The Boston Globe, I wanted to write a week long series about the many opportunities to work out for FREE in the city. Thus far, I’ve talked about a variety of workout options around the city.  But I’ve yet to talk about the many options in Boston’s North End.

For example, did you know that every Friday there is a free Boot Camp in Christopher Columbus Park? The class runs from 6:30 – 7:30 AM so set your alarm clock a bit earlier than usual and head over to the park. You can read more about free work out classes hosted this summer at Boston parks here.

Free yoga classes each Thursday at Frog Pond

Yoga ClassesInspired by a recent article in The Boston Globe, I wanted to write a week long series about the many opportunities to work out for FREE in the city. Thus far, I’ve talked about a variety of workout opportunities in Allston, the Financial District and along the Esplanade. If those locations are not convenient for you – perhaps you’d find this weekly class (every Thursday) at Frog Pond in Cambridge more to your liking. Every Thursday from 6:00 – 7:15 PM free yoga classes are hosted.

More classes are offered each day if this is a convenient location in Boston for you.  To check out the full calendar of activities peruse The Boston Parks Fitness Series here.

Free work out suggestion along the Esplanade

Charles River Jogging PathInspired by an article last week in The Boston Globe that shared some of the many great outdoor fitness classes offered around Boston, I thought I’d include a week worth of suggested free fitness classes you might want to try.  If the November Project morning workout on Monday wasn’t of interest or if you weren’t able to get to the Tuesday morning or evening classes in Post Office Square, perhaps you need an option that you can choose at a time that is convenient for you.

Consider throwing on a pair of walking / running shoes to go for a walk or run – or perhaps even a bike ride along Boston’s Esplanade. First established in the early 1900s, this popular park now includes bike / running paths along the Charles River for you to enjoy.

Years ago a popular Charles River bridge map was created to let individuals map out their workouts; a full loop from the Museum of Science to Mount Auburn Street is just over 17 miles.  So grab your running / walking shoes or a bike and head out tomorrow to take advantage of the beautiful park while the weather is so nice.

Deck of Cards workout every Monday

Free work out, health, fitness, Boston fitness

Source: November Project

Inspired by a recent article in The Boston Globe, I wanted to write (again) about the many opportunities to work out for FREE in the city. Starting tomorrow, the ever so cool – November Project – hosts their Monday morning Deck of Cards Workout. The way it works is they flip through a deck of cards doing situps when they turn over a red card and pushups when it is a black card; the value of the card is how many you have to do.

The workout starts at 6:30 AM in Boston.  Details about the workout can be found on their website, here.

Realm health and fitness tips from Kyle

Real health and fitness from KyleEssential lift of the week: Barbell front squat

The barbell front squat serves as one of the best exercise to train and challenge your core strength, while simultaneously building up your glute and quads.

The barbell front squat works the following muscles: Glute, Hamstrings, Quads, Lats/rhomboids, Anterior shoulder and Core.  Key points to remember:

Keep your core braced
Keep your knees out (not forward or bowing in)
Feet flat
Elbows up
Chest up

 

While performing this or any other movement always listen to your body and do not work through pain. Seek the help of a local personal trainer or do more research and practice with  friend. It’s always helpful to have someone watching you and “seeing” faults that you might not be able to feel.

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

realm health and fitness tips from kyleTired of the monotony in your gym routine? FOCUS!

Goal setting is a quick and easy way to stay on course, if you have a deadline or an expected FOCUSED outcome we tend to stick to the program. This can come in many forms, such as losing a set number of pounds before a vacation or preparing for a marathon. The more friends you have involved in the activity or weight loss pact, the more accountability you have. This will allow you to have a support net, and someone to hold you accountable in case you want to skip a workout.

I’ve included some popular, minimal commitment, maximum fun runs in the Boston area you may want to check out and join with friends:  The Zombie Run, The Spartan Sprint and Tough Mudder.

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.