Category Archives: Fitness

Realm health and fitness tips from Kyle

Kyle Realm health and fitnessThe Hotel Express workout

Too busy with family or do you happen to travel a lot and don’t have time to get a decent workout in? I’ve designed this workout so that you can do it ANYWHERE at ANYTIME with minimal time commitment, and just like all the finer things in life- all you need for this is a bed.

Here is the breakdown – perform each movement in the order listed, starting at 12 reps per set and countdown all the way to 1 rep. So 12 reps the first round, 11 reps the second round, 10 reps the third round etc. Don’t rest; keep cycling through until you are done!

12 squat jumps

12 push up

12 bulgarian split squats (One leg on bed or chair)

12 v-ups

12 split jumps (per side)

*These are advance movements, not recommended for beginners.

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: Pay it forward

eventbrite bostonJoin PUBLIC BODY’s, Chad Flahive, and a guest team of some of Boston’s hottest trainers as they take you through an energizing workout designed to pre-burn calories prior to the Thanksgiving holiday.

Public body event on Sunday, Nov 23 at 10:30 AM

Get your free eventbrite ticket here

The cost for the free 90 minute training and pre-holiday calorie burn is that you bring some non-perishable food items (and your free eventbrite ticket). After the workout, Public Body representatives will deliver the food you and others donated to Rosie’s Place food pantry so that others who are less fortunate can enjoy the Thanksgiving holiday a bit more.

South end athletic co.How this works:  Register and print your free ticket. Bring the ticket along with non-perishable food items to South End Athletic Company on Sunday, November 23rd at 10:30 AM.

From there you will head to the parks, complete the workout and do a little good for the community!

Help spread the word.

Realm health and fitness tips from Kyle

Realm health and fitness tips from KyleThis week’s post recognizes that many of us may be struggling with the colder temperatures  and what is better than warm, buttery pancakes on a cold fall morning? WARM PUMPKIN PROTEIN PANCAKES ON A COLD MORNING!

These pancakes are reasonably good for you and a known deterrent of the dreaded PANCAKE ASS. Liven up your protein shake and cook it!  Here’s the ingredients:

1 Scoop protein powder
½ cup Pumpkin
½ tsp cinnamon
½ tsp baking powder
2 egg whites
1/2 cup Oats
½ cup    + 2 tbs water
3-5 packets of stevia (Or honey if its post work-out)

Combine in a bowl and then Cook on a griddle like normal, apply butter and low sugar syrup and enjoy.

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 KyleBottoms up kettlebell press

This is just like a kettlebell overhead press, but with the mass of the kettlebell pointing toward the ceiling, and it is a killer workout that helps to build shoulder strength and stability.

Give it a shot next time you’re in the gym.

Kettlebell press tips:

  • Always try to “crush” the handle by squeezing as hard as you possibly can.
  • Make sure to start with a light weight to feel the exercise better and avoid injury.
  • Keep your elbows in front of your torso and close to your body.
  • Keep the elbow under your grip at all times.”PUSH” the kettlebell to the ceiling and slowly “pull” it in.

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

Feeling down? LIFT yourself back up!

realm health and fitness tips from KyleWhen I have a couple busy weeks that don’t allow me to get my own workout in, I not only feel like something is missing, I feel a little down. This transfers into low energy, lack of focus and ultimately getting less things done and killing productivity.

A new study helps support the phenomenally positive effects exercise has on depression, specifically stress induced depression. This has been proven to work in cases where the subjects did not want to work out, but pushed through the exercise. This means that the physical demand placed on the body can not only make you physically stronger, but mentally too.

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 kyleOne of the most overlooked and intimidating avenues of fitness is boxing. People are often hesitant to partake due to the fear of looking silly and the guarantee that they will not be very skilled upon starting. Boxing specifically is a skill based sport so it takes time and repetitions to be comfortable with the gloves, but once the proper mechanics are learned it becomes a high intensity full body workout that is sure to improve your endurance while burning fat. Get off the treadmill and check out one of Boston’s many boxing gyms and clubs where you can learn the fundamentals and get into shape.

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 Kyle

Why you should do glute bridges before leg day

Are you having trouble building up your ass? Do you only feel your quads get sore and swollen on leg day? You are not alone.

Since we have adapted to sitting for prolonged hours in a day, we have effectively “shut off” our glute from sitting on them, making our quads do all the work. This makes us more likely to have knee pain and injuries, or even worse a bad case of what I like to call “Pancake Ass”.  One way to avoid this is to practice “Glute activation” before you start your leg workout.

Realm health and fitness tips from KyleThis is what I have my clients do when they have trouble “feeling” their glutes work.

  • Hip flexor and quad static stretch for 1 minute on each side.
  • Glute bridges on the ground with toes up, and driving through their heels for 20 reps or literally until they “feel” their glutes working.

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.