Category Archives: Fitness

Kelly 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.

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 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.

Shoe Review: Minimus 20v3 cross-trainers

Tired of your current workout shoe? Feel like your performance is suffering because they are slowing you down? I would suggest you try a pair of minimus 20v3 cross-trainers from New Balance.

Not only do they look sleek and stylish, they also are extremely comfortable and versatile. Due to the low heel drop on the shoe you’re less likely to get knee pain, and will feel more “connected” to the ground. This will make you more agile and can help you with some leg exercises. This shoe is great for a work out at the gym, but can also serve as the shoes you wear while you run errands.

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.

If 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 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.

It 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 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.

The 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 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

Essential 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:

– 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 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.