City Sports and Beantown Bootcamp are sponsoring a free one hour outdoor bootcamp series for six weeks each Wednesday that runs through the end of June 24, 2015 by the North End Greenway (across the street from Haymarket).
Beantown Bootcamp will design workouts that vary each week but consist of strength and muscle conditioning, cardio, agility and plyometrics. Interested participants are asked to RSVP.
I don’t know if this will change people’s perceptions of beards. It certainly makes me think that all the bearded guys I know who are manic about using hand sanitizers may have a bit of a melt down if they read this news report:
A shocking new study has warned that facial hair could be dirtier than a toilet bowl. According to a group of microbiologists in New Mexico, the rancid bacteria that beards collect could be putting owners’ health at risk. Microbiologist John Golobic, of Quest Diagnostics, swabbed a number of beards searching for bacteria for the study and found that some of the bacteria “are the kind of things that you find in feces.”
“I’m usually not surprised, and I was surprised by this,” he said. “There would be a degree of uncleanliness that would be somewhat disturbing.” Apparently the key to a poo-free beard is to make sure you wash your hands regularly and avoid playing with and twirling the hair.
“Try to keep your hands away from your face, as much as possible,” Golobic added.
ACTIVE REST DAYS: MOVE IT OR LOSE IT! If you catch yourself trapped in a series of chairs on your day off then you need to get up! Although your body needs rest, staying sedentary for too long will make your muscles feel stiff and immobile – which means when you get back into the gym not only are you likely to feel sore, you’ll be more apt to get injured. Try any of these intense to mild active rest options and keep moving.
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Recently I’ve noticed a number of articles talking about “dad bods”. Apparently it started when a Clemson sophomore wrote about the appeal of men with a “Dad Bod”; how freaking Freudian is that?
Dad Bod in the making
While I think that no matter what your body type, there is someone out there who will find you attractive. All the chatter on the web and personal blogs got me to thinking about the reality that I now have a Dad Bod too. And while there may be many women (and men) who are attracted to guys who are starting to get soft in the mid-section, I still aspire to a more youthful and fit image of myself; chalk it up to vanity, personal insecurities – whatever.
I have to say that I think this whole Dad Bod thing is very Freudian and probably something more often embraced by heterosexual women. I think gay men are more likely to have different expectations. How else can you explain the gay communities obsession with iconic “Daddies” like Tom Ford, Anderson Cooper, Andy Cohen, etc… and the inevitable “Daddy” dating sites like Daddyhunt.
Regardless, if you too are intrigued by the whole Dad Bod thing you can check out an article on Vox from last week called Dad Bod: What is it and why is everyone suddenly talking about it. You can also see if you have a Dad Bod I suppose by checking out this official Dad Bod chart.
What body fat percentage is ideal for men?
That depends on what YOU want to look like – as I noted a couple of weeks ago, summer is fast approaching, which means the time to shed your winter weight is running out!
The bioelectrical impedance or skinfold analysis that you can get done by any trainer at most corporate gyms are dependable and cheap enough to give you an idea on where you are, and ultimately where you need to be.
-15% Body Fat is great, you will have defined arms, shoulder and pecs – but you are likely to have a bit of belly fat over your abs which means NO SIX PACK. Maybe a 2 pack, but definitely nothing to write home about.
-12-10% Body Fat is where your 6 pack should be poking through, at least the top 4 abdominals should be coming out to play. Arms, shoulders and pecs will be LEAN and ready for tank tops at this rate.
-8-6% Body Fat is when you are PRIMED for the pool and ready for anything. Though this is difficult to maintain, the looks you’ll be getting are well worth it.
Ultimately, it only matters what you want to look like – and a lot of people look AMAZING at higher body fat percentages. BUT if you are not where you would like to be, set some goals, talk to a trainer and or work out buddy and GET ON IT!
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Exercise of the week: The Hollow Body Hold
Do you want abs like a gymnasts? Try the Hollow body hold – it is an essential aspect of any gymnasts training regimen, in that it mimics the body position and basic core integrity needed for handstands and ring movements.
Here’s how to do it. Start by lying on your back with your legs straight and hands over head – draw in your belly button and make sure your lower back is flat on the ground.
Keep your abs and butt tight – NEVER LET YOUR LOWER BACK “ARCH” OR COME OFF THE FLOOR – and lift your arms off the ground and reach like the picture and point your toes.
To make this more difficult you can lower your arms closer to the ground while maintaining contact with the floor on your lower back.
Try for reps or time for example, 15 reps x 3 sets, or try to beat my time of :45s!
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Are you feeling inspired by all the Boston marathon runners today?
Even if it isn’t exactly summer weather the sun has finally melted all of the snow that once encapsulated Boston and it is a great day to cheer on all the marathon runners. I’m not suggesting that you run a marathon, but goal setting by training to perform well in a specific event is an amazing way to focus your training and stay motivated to get results.
Here are some well maintained jogging and biking paths along the Charles River.
Charles River Jogging and Biking Paths
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Much thanks to Jack Sparacino for sharing this summer 2014 photo at R.C.C.
Summer is fast approaching, which means that you can no longer hide your poor decisions from the world behind a winter coat. Expect to see all that pizza you ate and cookies you had around Christmas to make an appearance this summer – on your ass and belly. UNLESS you change your ways, repent for your edible sins, and beg for forgiveness from the food Gods.
Consider this your warning – Boston Pride is just 7 weeks away. I dare you to go try on your trunks from last year, how do you look? Unless you’re some sort of cold and calloused soul who doesn’t get butterflies from the thought of Donuts and Burgers – or Burgers with donuts as the bun… mmhh…. then you probably don’t look as good as you potentially could. Imagine how good it will feel to be the fittest guy at the pool. You have 7 weeks so get to work.
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Bored with your gym routine and looking for some inspiration? Be innovative and FUN with the way in which you play and exercise and you’ll want to do it more!
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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 Pump Up Challenge
Have you ever finished a workout and felt like you need to do a little more work? Try this countdown scheme to get a HUGE pump and sweat going!
Start by doing 10 pull ups and 10 push ups then rest for 10 seconds; next do 9 pull ups and 9 push ups and rest for 10 seconds; next do a set of 8 each until you are down to 1. Time how long does it takes you to get through the workout and next time see if you can do it a bit faster.
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Earlier this week BostInno reported that Boston’s Ink Block would be hosting four one hour pilates bootcamp sessions run by: Lauren Hefez who currently teaches at Equinox (Franklin and Dartmouth) and Somerville’s Soul Train; Eliza Shirazi who teaches at The Club by George Foreman III, Equinox at Chestnut Hill and numerous locations for BeGritsy; and Meagan Fitzgerald who teaches at Barre.
The first free pilates class is Saturday from 10:00 – 11:00 a.m.
The hour-long classes run from 10:00 – 11:00 a.m. on March 21 and 28 as well as April 4 and 11 in the lobby of 300 Harrison Avenue at Boston’s Ink Block in SoWa. They hope to expand the program to the pool deck at the Ink Block when the weather warms up.
Hate doing cardio? Check out the November Project. This local group that is now in nearly 20 cities in the US and Canada might change your opinion.
There is something invigorating about working out alongside a team and something very lonely and monotonous about working out alone. For most of us, the camaraderie, support, and accountability you get from a group workout is unparalleled in comparison to our intrinsic drive to get out of bed in the morning.
The November-Project addresses this issue by hosting “meet up” workouts in Boston at 6:30 am each Wednesday and Friday. The Boston chapter will put you through a grueling gauntlet with up to 300 people. If you’d like to start your own group or join them then visit their website, november-project.com.
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
WORK HARD, PLAY HARD WEEKEND is back with Public Body’s Chad Flahive and special guest trainers as they take you through an awesome weekend of serious fitness sprinkled with some debauchery in Provincetown.
Learn more / Reserve Your Tickets Today
Space is limited so register to reserve your place. The total cost is $375.00 (including ferry) or $295.00 (non ferry option); lodging is not included. More details including a tentative itinerary is available on their eventbrite page here.
Having trouble mastering the pull up? Here are 3 tips to help improve your numbers.
Break the bar By using a firm grip to make the action of bending the bar. You won’t, but this will make sure you’re more inclined to use the right musculature.
Squeeze your butt and brace your stomach By activating your glutes and core your lats will be utilized more effectively, your core will get stronger, and you will conserve energy.
Elbow to ribs Starting from a dead hang position, bring your elbow to your ribs to complete the pull up; keeping in mind the tips above.
Getting Stronger
Click here to predict what 90% of your 1 rep max weight for pull up and dead lifts. Here is an example: If you weigh 200 lbs and can do 3 pull ups, then use an assisted pull up to deduct 10 lbs. If you do 10 reps of body weight pull ups, you would add 40 lbs via dumb bell or weight belt.
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
Work out routine of the month: Dumbbell Thruster
The Dumbbell Thruster is an amazing full body exercise that can jump start a workout if done with heavy weights before, or it can be an excellent way to end your work out session if done with lighter weights.
Here are the instructions on how to do a Dumbbell Thruster. You can also look to Youtube to watch a video on appropriate form.
Sprinkle this into your leg day, shoulder day, or work out when you need to sweat!
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
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.
BosGuy 