Tag 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

Realm health and fitness tips with Kyle

sleepIs a lack of sleep impacting your weight loss goals?

Two of the primary hormones that affect weight loss are Testosterone and Human Growth Hormone. These hormones are released in our deep levels of sleep that can only be reached with long period of sleep, and it is proven that people who lack sleep have much lower levels of these hormones.  Here are some tips on how to optimize your sleep.

- Sleep in pitch black, even a digital alarm clock light can interrupt sleep.

- Don’t eat too close to bedtime. The breakdown of food in our stomachs can be disruptive to sleep.

- Foam roll or stretch before bed. This will release oxytocin, dopamine, and serotonin which will help you sleep better.

- Download a sleep monitoring mobile app too see how deeply you are sleeping.  These apps will show you when you are in REM sleep and your sleep activity for the whole night.

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.