Tag Archives: Fitness

Realm health and fitness tips from Kyle

Need motivation or a new routine? Try Fitocracy! Fitocracy is a social fitness app that lets you choose from a myriad of different exercise routines specific to your goals, and connect with a network of friends to help motivate and keep you accountable.

The app has successfully “gamified” fitness by creating exercise “achievements” and levels to overcome that are both engaging and fun. The model gives tangible results such as unlocking a badge or a new status on the app, that if done correctly will follow through into actual fitness results in the future.

I like using fitocracy as a means of recording my weights, reps, and sets for my workouts and making sure that I improve on the work out the next time I do it. Give it a shot and see what level you can reach!

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 tips with kyleIf you haven’t used a rowing machine before you are missing out on a challenging and fun way to lose weight. Try these cardio programs on the rower and push yourself to get better.

Tabata rowing- Row 100 meters in under 20 seconds, rest for 30 seconds and repeat. 10 sprints should be doable with out throwing up, so give yourself more time to get to 100m or lengthen the rest if you are having trouble.  If you really like this type of work out check out my previous post about Tabata here.

Endurance training-5000 meter rows are not easy.

Count down- Start with a 500m row, check how long it took you to complete 500m and rest for half of that time. Repeat with 400m all the way to 100m.

Add one of these to your routine and watch the results happen.

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 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.