Tag Archives: Fitness

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.

 

November Project – Stair workout Wednesday morning

Soldiers Field StadiumI’ve talked about the November Project a number of times over the past few years and thought I’d remind everyone that gym memberships are not necessary in Boston thanks to this group.

Every Wednesday morning the November Project host their free  morning workout at Harvard Stadium.  Click here for details.

Where: Harvard Stadium – 65 N Harvard St (Allston, MA)
When: Wednesday, October 1
Time: 6:30AM – 7:30PM
Admission: Free

Realm health and fitness tips from Kyle

Realm Fitness tips from KyleIf you are trying to put on muscle and are not currently practicing at least 1 or 2 sets of “negatives” you are missing out on a lot of potential upside, for literally less work.

Let me explain further, there are two primary types of muscle contractions, concentric and eccentric. Concentric is when a muscle is “shortening” (ex. action at the bicep on a curl when you are raising the muscle.) and eccentric is when the muscle is “lengthening” (ex. action at the bicep when you are lowing the muscle).

Studies show that “eccentric training” or putting your focus on the eccentric muscle contraction, during a workout, will build more muscle.  The activity causes more microtrauma and forces your body to rebuild and grow. Try applying this rule to your current program and see the results when you start lifting.  For each set, count 5 seconds on the “eccentric” and 2 seconds on the “concentric”.

  • Bench press: 5 seconds slowly bringing the bar to your chest, and 2 seconds pressing it up.
  • Squat: 5 seconds lowering your hips and 2 seconds pressing up
  • Bent over row: 2 seconds pulling the bar into your stomach and 5 seconds letting the bar out toward the ground

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

Kelly StarrettKelly Starret is one of the best known physical therapists in the world.  He has worked a consultant with everyone from NFL and rugby teams to jet pilots to teach them proper sitting mechanics.  He is the go to guy for anything related to movement.

His book Becoming a Supple Leopard focuses on proper movement technique for the deadlift, front squat, pull up, kettlebell swing and  other fitness activities in a digestible, easy to understand format.

Realm Fitness with Kyle

Source: wickedgayblog.com

The other focus of the book is on mobility and techniques that you can use in your everyday life to help counteract the ill effects of sitting at a desk all day. I would recommend this book for anyone who is dedicated to their health and fitness as a means of optimizing their workouts and avoiding injury.

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.