Tag Archives: Health

OMG circumcision results in penis amputation

OMGFile this under news you never want to hear about… According to a recent BuzzFeed article, a man in Alabama went into a hospital for a routine circumcision procedure and awoke to find his penis had been removed. OUCH!!!

I’m not a litigious person, but I can’t even imagine how upset I would be if this happened to me. I’m not sure if the lesson is never get a circumcision or never have a medical procedure in Alabama; probably both.  You can read the full story here.

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.

CDC studies health of gay, lesbian and bisexual population

US Census Says Same Sex Couples jumped 17% in MassachusettsAccording to a new federal health report released by the Centers for Disease Control and Prevention’s National Center for Health Statistics (NCHS), less than 3% of the population identifies as gay, lesbian or bisexual. (No wonder it is so hard for a single gay guy to meet Mr. Right. Quit your complaining ladies.)

The report is the government’s first large-scale study on the gay, lesbian and bisexual population.  While significant disparities were identified between the gay and straight population with regards to specific health indicators, they determined there is no general correlation between overall health and sexual orientation.  You can read more about the study and the findings here.

Realm health and fitness tips from Kyle

realm fitness tips, kyleSummer is a time for us to give our ovens a break and to fire up the barbeque. Here are some tips for making some delicious (and nutritious) summer barbeque sides, main courses, and desserts.

Sides:

Realm Health and Fitness Tips from KyleDON’T: Serve potato chips, corn chips, french fries, macaroni salad, or any other greasy and fried food products. These are high in calories, have minimal protein and nutrients, and will likely leave you feeling bloated after you eat them.

DO: Take advantage of in-season produce and go to your local farmers market and pick up some of your favorite veggies for grilling.  Season them with olive oil, garlic powder, salt, pepper and some grated Parmesan for an unforgettable side. Throw some fennel, turnip greens, chopped apples, and dried berries in a bowl with a splash of balsamic for a refreshing salad.

Main course:

Realm Health and Fitness Tips from KyleDON’T: Serve low quality or processed meat, high carb pastas, or provide buns and bread for fillers.

DO: Serve high quality red meat, chicken, ground turkey or fish. Red meat is often demonized but is high in protein and gives your body the good fats you need, it can also improve your vitamin D uptake, and is packed with B vitamins, and iron.

 

 

Deserts:

Realm Health and Fitness Tips from KyleDON’T: Serve cake, cup cakes, and pies.

DO: Get creative and natural with your desserts, try to avoid refined sugars and stay away from flour.

Make the most of the season’s fresh fruits and make a fruit tart, dark chocolate covered strawberries, or some vanilla bean ice cream mixed with berries.

 

 

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

Provincetown, Ptown, BoatslipSummer Drinks that won’t weigh you down.

The season of pool parties, sunbathing and beach days is upon us and nothing compliments the summer sun like an ice cold 300 calorie margarita. So refreshing that you can’t stop after one, and 2 or 3 drinks later you’re feeling an unfulfilling buzz that cost you about 900 calories. Check out these 3 alternatives that will give you the same refreshment with less than half the calories, while minimizing your chances of a hangover.

Vodka+soda+lime:  One shot of Vodka, Soda water, and spritz of lemon, lime or both. This bubbly, light, and refreshing beverage is well under 100 calories and very drinkable pool side. Try to a glass of water between every drink to keep hydrated, you’ll thank yourself in the morning.

Tequila+Half cup orange juice+tonic water+lemon and lime: Two parts tequila, one part orange juice (fresh squeezed preferred), one part soda water, spritz of lemon and lime. This option is great for a Sunday brunch or enjoy on the beach. The vitamin C will help metabolize the alcohol more efficiently, that means your co-workers won’t notice any signs of the good time you had over weekend. Depending on your ratios, this is ~150 calories.

Light Beer:  Miller genuine draft 64 is the lowest calorie option.  If you’re a beer drinker, opt for the lower calorie option of your favorite brand. With some craft beers totalling 300 calories for a 12 oz bottle, these can be detrimental to your weight loss goals.

Remember to always enjoy responsibly, and stay hydrated while drinking. Cheers!

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 kyleTired of the monotony in your gym routine? FOCUS!

Goal setting is a quick and easy way to stay on course, if you have a deadline or an expected FOCUSED outcome we tend to stick to the program. This can come in many forms, such as losing a set number of pounds before a vacation or preparing for a marathon. The more friends you have involved in the activity or weight loss pact, the more accountability you have. This will allow you to have a support net, and someone to hold you accountable in case you want to skip a workout.

I’ve included some popular, minimal commitment, maximum fun runs in the Boston area you may want to check out and join with friends:  The Zombie Run, The Spartan Sprint and Tough Mudder.

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 KyleBulletproof your morning

Can butter be the answer to unlocking your true potential? To the delight of butter lovers everywhere there has recently been an onslaught of mainstream news corporations citing a study that suggests saturated fat has no correlation with heart disease. This is a complete paradox to what has been nutritional “common knowledge” for the past 50 years.

Dave Asprey from www.thebulletproofexec.com takes this a step further in suggesting that butter may actually be GOOD for you. For the past few months I have been experimenting with his concoction of coffee, butter, and MCT oil that he deems “Bulletproof coffee”.

The practice is nothing new and is still common in many other countries but is now making a comeback in the U.S. as a means of clearing “brain fog,” giving sustainable energy, controlling inflammation and stimulating your body’s fat burning potential. MCT oil, in recent studies was proven to promote weight loss, and butter is rich in butyric acid which has been proven to ease inflammation in the gut (better nutrient absorption) as well as increasing insulin sensitivity. The proposed concoction does set you back roughly 400 calories but keep in mind that not all calories are created equal.

Recipe:  How to Bullet proof your coffee

Here is the full study: American Journal of Clinical Nutrition

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 cooks brussel sprouts

bosguy cooksRoasted brussel sprouts seem to be very trendy at the moment. I love roasted veggies and brussel sprouts in particular are quite nutritious; rich in protein, dietary fiber, vitamins, minerals and antioxidants so I thought I’d suggest this easy recipe.  The prep work is very easy and if you use tinfoil you needn’t even dirty a single pan – total prep and cooking time is 40 minutes.

bosguy cooks

Start by preheating your oven to 400 degrees then soak the sprouts in salted water for a few moments to help remove any dirt.  After, chop the stem and remove any discolored outer leaves. Aside from mincing a garlic clove, this is all the food prep required.

bosguy cooksOnce the brussel sprouts have been prepped you will need 1/4 cup of good extra virgin olive oil (enough to thoroughly coat the sprouts), a minced clove of garlic, a few pinches of salt and a ziploc bag that you can use to incorporate the ingredients.

bosguy cooksOnce you’ve added everything in the ziploc bag – give it a thorough shaking. You want the salt, garlic and olive oil to cover / coat the sprouts to add flavor and prevent them from drying out or burning when you roast them in the oven.

Pour out the brussel sprouts, garlic and salt into a cookie sheet lined with tinfoil (to make the clean up easier) and insert the tray into the oven at 400 F for 30 minutes. Shake / stir the sprouts every 10 minutes to help the vegetables cook more evenly. They are delicious when you take them out of the oven, but beware – they are extremely hot. bosguy cooks

Realm health and fitness tips from Kyle

Realm health and fitness tips from KyleFarmers Markets make for a good day

I recently took a trip to the local farmer’s market and walked away with a lot more than just groceries. It was great to get outside and walk through the market. My skin was warmed by sunshine and the place smelled of fresh vegetables, roasted nuts, and flowers.  I interacted with vendors and discussed the origin of the foods they were selling, which as we are slowly learning is very important (Grass-fed vs. Corn-fed Beef; Farmed Fish vs Wild-caught Fish).

I was not tempted by microwave dinners or ice cream, but was presented with food as nature intended. I ended up walking away with more and spent less than I do at the grocery store, with this robust feeling of well-being that isn’t possible under fluorescent lights.  Find your local farmer’s market here: Boston Area Farmer’s Markets.

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.

 

Protect your largest organ

sunburnsWith summer kicking into high gear and the weather warming, you need to be sure to protect your largest organ; your skin. Aside from having unsightly tan lines and the pain resulting from burns, excessive sun exposure comes with significant health risks and premature aging (perhaps vanity will motivate you if your own health won’t).

Recently the Huffington Post had a great article, Find Your Perfect Sunscreen Match, Thank Us Later It offers suggestions to consider if you have sensitive skin, are prone to breaking out, if you suffer from dry skin, etc… Do yourself a favor and find the right match for your skin and apply liberally through out the summer.

Dirty dozen: Pesticide laden fruits and veggies

Environmental Working Group EWGThe Men’s Health May issue has an article that lists the dirtiest and cleanest fruits and vegetables; something to ponder when you buy groceries.  Based on the Environmental Working Group (EWG) 2014 Dirty Dozen list, they identify the most pesticide-laden produce from the 48 of the most popular fruits and veggies sold in the US.

The lesson I’ve taken is I need to be more diligent washing my produce

They based their rankings on an analysis of 32,000 samples tested by the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA). Non-organic apples topped the list and while kale, collard greens and peppers were frequently contaminated with insecticides; they aren’t particularly toxic to humans so they were not included in their list.Environmental Working Group (EWG)You can read more about this on EWG’s website here

Other Important Findings

•    Every sample of imported nectarine samples tested and 99% of apple samples tested positive for at least one pesticide residue.
•    The average potato had most pesticides by weight.
•    A single grape tested positive for 15 pesticides.
•    Single samples of celery, cherry tomatoes, imported snap peas, and strawberries tested positive for 13 different pesticides apiece.
•    Only 1% of avocado samples showed any detectable pesticides.
•    89% of pineapples, 82% of kiwi, 80% of papayas, 88% of mango, and 61% of cantaloupe had no residues.

Realm health and fitness tips from Kyle

Kyle, health, fitness, nutritionEat seven or more fruits and vegetables a day and live FOREVER.

Okay not really forever, but according to University college London’s study published in the Journal of Epidemiology & Community Health, “Eating seven or more portions of fruit and vegetables a day reduces your risk of death at any point in time by 42% compared to eating less than one portion.” The study goes on to restate that the more vegetables an individual consumes, the less likely they were to die at any age.

Though the angel of death can strike at any moment in time, you can at least have the upper hand if you consume 7 portions of fruit and vegetables. This study reaffirms the Australian public health campaign of “going for 2 and 5”; consuming 2 fruits and 5 vegetables a day (and we all know how in shape Australians are). For anyone wondering what a “portion” means, it is generally about a serving that equals to a little more or less than the size of your fist. FOOD MATTERS.  Fresh is best, and it is not as hard as it sounds so give it a try.

Read the full study findings here.

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.

What your erection says about your health

Men's HealthDr. Joel Kahn’s article Survival of the Firmest: What your erection says about your health in Mind Body Green caught my attention when I saw it on Facebook last week.

It isn’t quite as sensational as it might sound and for guys who may be suffering from erectile dysfunction, I’d encourage you to read this article.  The article cautions how E.D. can possibly be a precursor to the presence of diseased arteries and possible future heart disease.  I’m no doctor so I can’t comment, but I wanted to share it since this can often be something potentially important to talk about with your doctor.

What your erection says about your health

In a somewhat related story, a 2013 study found that Oral L-citrulline (something that is naturally found in watermelon may help men suffering from E.D.).  More about that here, here and here.

Realm health and fitness tips from Kyle

working outNo man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.  Through athletics and sexy advertising we marvel at the physiques of others when we too, are at the helm of a beautiful and intricate machine. I’ve compiled 3 necessities that are vital to our health and happiness. By keeping these in mind and adhering to them you get a happier and longer life, your significant other gets a better lover, and everyone benefits by having you get a little closer to your potential optimum health.

CONSUME: 5 Whole foods a day (anything that grows out of the ground). Try to EAT 1-2 cups of veggies with each meal or as a snack. This will help maintain satiety and take up space in your gut that could potentially be occupied by a donut.

SLEEP: 6-8 hours a night at least. By adhering to this you vastly DECREASE your chances of getting sick and feeling like crap, while increasing your production of your body’s natural HGH that help you lose weight and gain muscle.

MOVE: 30-90 minutes a day. Stretch, foam-roll, run, dance naked, exercise (also naked?), ride a bike, take a walk, DO SOMETHING. A purely sedentary lifestyle leads to a flabby gut, and makes you more susceptible to premature erectile dysfunction.

Try incorporating these three easy steps a part of your daily routine and see what your body is capable of.

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.

Introducing Kyle from Realm Fitness

Kyle at Realm FitnessStarting next Monday, May 5th, I will have a regular post authored by this handsome health and fitness professional from Los Angeles.  I struggle to stay motivated and to make healthier life choices, and I hope by including Kyle’s posts it will help me be more mindful of my choices.

If you have any questions that you would like Kyle to answer, please feel free to reach out to me or leave a comment in this post, and I’ll be sure to share it with Kyle. Look for his weekly post:  Realm Health and fitness tips from Kyle to start next Monday afternoon.

First here is a little bit about this handsome guy: 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.