Category Archives: Fitness

Realm health and fitness tips from Kyle

absCreating your own exercise program

In this post we will breakdown “The rules” for creating a basic weight loss program.  Next week’s post will follow up and tie in how you can make sure you see continued results to hopefully help keep you motivated and committed.

For weightloss do 15-20 reps for each exercise and give your body minimal rest between full body workouts for maximum impact.

Workout structure

Choose an exercise of your own preference that focuses on the following and repeat each exercise 3-4 times (each set should include 15-20 reps):

lower body exercise – upper body pull – core exercise

(rest & repeat 3-4 times)

lower body exercise – upper body pull – upper body push 

(rest & repeat 3-4 times)

The higher repetitions are suggested to help you burn more calories, but still have the benefit of muscle breakdown that will keep you burning 24-48 hours after you’re done with your work out. I recommend doing this exercise AT LEAST 3 days a week to see results, though it is possible to get away with 2 days a week if your nutrition is on point.

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

Hitting the gymHiring a Personal Trainer

If you have been contemplating hiring a personal trainer to help you stay on track with your personal fitness or to help you get to the next level of fitness you want to make certain you are hiring someone that will be a good fit for you.  Here are a couple things to keep in mind when meeting this person.

  1. Personality When first meeting with your potential trainer, make sure that you genuinely like the person. You will be spending a lot of time with them over the course of your sessions.  Be certain that you can hold a conversation with them and you have good rapport.
  2. Strive to learn A good trainer should have a lot to talk about in the first session. Every movement should be justified and your trainer should have an easy answer to any “why?” if you were to question their exercise choice. Don’t be afraid to ask “WHY” , if the trainer says “because I said so” that is your cue to move on!
  3. Listen to your trainer Be sure to take your trainers advice, mainly because YOU ARE PAYING FOR IT. Get your money’s worth and fully commit see results and make your trainer proud! If you don’t intend on following his/ her advice this may be clue that you are not ready to fully  commit.

Kyle at Realm Fitness

Kyle 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, health, work out, Kyle, Realm Health and FitnessEssential lift of the week: TRX Row

The TRX row is an amazing exercise that challenges the core, biceps and every part of your back! This is an essential lift in that it helps strengthen the “posterior chain” which is groupings of muscle along the back of the body. Typically these muscles are to “lengthened” and weak so we end of slouching over with bad posture. Add this workout into your regimen and improve your posture and biceps at the same time!

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

The 4 Promises: It is the start of the New Year and while the gyms may be overflowing with those who have made resolutions I want to encourage you to consider making these four promises:

  1. I will spend at least 4 hours in the gym every week.
  2. I will eat whole foods and have only ONE cheat day a week.
  3. I will drink 8 cups of water a day.
  4. I will get 7-8 hours of sleep a night.

Print this off and post it at your desk, on your refrigerator and set it up as a daily reminder on your phone or work calendar so you are reminded of these promises. Better yet, have your significant other or good friend join you so you can encourage each other and best of luck to you this year.

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 kyleCarbs, Fats and Proteins:  Your easy guide to reaching your New Years’ resolutions of losing weight

Carbs from breads, pastas, grains, etc…  If you are trying to lose fat you may want to consider cutting back on these types of foods so they only comprise 10% – 20% of your overall diet.  It is best to eat carbohydrate dense foods after an intense workout.

Fats from eggs, meats, nuts, avocados, beef, fish etc…  This should comprise 20%-40% of your intake and can be eaten through out the day as part of each meal you consume.

Proteins from chicken, beef, fish, pork, yogurt, cheese etc..  These should also be a part of every meal and a good rule of thumb for portion control is to have 2 palm sized portions.

In short, always eat sensibly and ensure you have a protein, a healthy fat, and variety of vegetables with every meal.  This combined with exercise will help you lose weight and be healthy.  

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

Holiday “Tabata” challenge:  It is the time of year when we start to over indulge on a regular basis with holiday parties and feasts week after week.  Try this workout before your next big holiday dinner.  This will ensure that whatever you are eating (hopefully it is healthy) is actually being used to repair and make your body strong- not being stored as fat.

Here is your pre-holiday feast workout challenge!  It is quick and can even be done from home for those of you who may be traveling – so no excuses.Realm health and fitness tips from Kyle

20 consecutive air squats then rest for 10 seconds.  Repeat for 8 sets / rounds.  It may not sound like much but unless you are a marathon runner this will not only make you tired but it will also make your body use the carbohydrates that you might be consuming with your friends or family later that day.

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

Kyle Realm and Fitness tips TRX workoutWork out of the week: TRX.

TRX is one tool that every fitness freak should have in their gym bag. Due to its unique stimulus and ease in which you can adjust the difficulty of each exercise, I have made the TRX one of my got-to tools in workouts for clients and myself.  TRX is unique in that you can hit every part of your body and scale each exercise in difficulty without adding an additional load or more tools.

This also makes for the perfect stocking stuffer and can help hold us to our cliche new years resolutions to eat better and work out more in the New Year. (Expect some TRX workouts/challenges to be posted in the future.)

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.