Tag Archives: Fitness

The Hotel Express workout

Too busy with family or do you happen to travel a lot and don’t have time to get a decent workout in? I’ve designed this workout so that you can do it ANYWHERE at ANYTIME with minimal time commitment, and just like all the finer things in life- all you need for this is a bed.

Here is the breakdown – perform each movement in the order listed, starting at 12 reps per set and countdown all the way to 1 rep. So 12 reps the first round, 11 reps the second round, 10 reps the third round etc. Don’t rest; keep cycling through until you are done!

12 squat jumps

12 push up

12 bulgarian split squats (One leg on bed or chair)

12 v-ups

12 split jumps (per side)

*These are advance movements, not recommended for beginners.

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.

This week’s post recognizes that many of us may be struggling with the colder temperatures  and what is better than warm, buttery pancakes on a cold fall morning? WARM PUMPKIN PROTEIN PANCAKES ON A COLD MORNING!

These pancakes are reasonably good for you and a known deterrent of the dreaded PANCAKE ASS. Liven up your protein shake and cook it!  Here’s the ingredients:

Combine in a bowl and then Cook on a griddle like normal, apply butter and low sugar syrup and enjoy.

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.

Bottoms up kettlebell press

This is just like a kettlebell overhead press, but with the mass of the kettlebell pointing toward the ceiling, and it is a killer workout that helps to build shoulder strength and stability.

Give it a shot next time you’re in the gym.

Kettlebell press tips:

• Always try to “crush” the handle by squeezing as hard as you possibly can.
• Make sure to start with a light weight to feel the exercise better and avoid injury.
• Keep your elbows in front of your torso and close to your body.
• Keep the elbow under your grip at all times.”PUSH” the kettlebell to the ceiling and slowly “pull” it in.

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.

Feeling down? LIFT yourself back up!

When I have a couple busy weeks that don’t allow me to get my own workout in, I not only feel like something is missing, I feel a little down. This transfers into low energy, lack of focus and ultimately getting less things done and killing productivity.

A new study helps support the phenomenally positive effects exercise has on depression, specifically stress induced depression. This has been proven to work in cases where the subjects did not want to work out, but pushed through the exercise. This means that the physical demand placed on the body can not only make you physically stronger, but mentally too.

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.

One of the most overlooked and intimidating avenues of fitness is boxing. People are often hesitant to partake due to the fear of looking silly and the guarantee that they will not be very skilled upon starting. Boxing specifically is a skill based sport so it takes time and repetitions to be comfortable with the gloves, but once the proper mechanics are learned it becomes a high intensity full body workout that is sure to improve your endurance while burning fat. Get off the treadmill and check out one of Boston’s many boxing gyms and clubs where you can learn the fundamentals and get into shape.

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.

Why you should do glute bridges before leg day

Are you having trouble building up your ass? Do you only feel your quads get sore and swollen on leg day? You are not alone.

Since we have adapted to sitting for prolonged hours in a day, we have effectively “shut off” our glute from sitting on them, making our quads do all the work. This makes us more likely to have knee pain and injuries, or even worse a bad case of what I like to call “Pancake Ass”.  One way to avoid this is to practice “Glute activation” before you start your leg workout.

This is what I have my clients do when they have trouble “feeling” their glutes work.

• Hip flexor and quad static stretch for 1 minute on each side.

• Glute bridges on the ground with toes up, and driving through their heels for 20 reps or literally until they “feel” their glutes working.

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 are trying to put on muscle and are not currently practicing at least 1 or 2 sets of “negatives” you are missing out on a lot of potential upside, for literally less work.

Let me explain further, there are two primary types of muscle contractions, concentric and eccentric. Concentric is when a muscle is “shortening” (ex. action at the bicep on a curl when you are raising the muscle.) and eccentric is when the muscle is “lengthening” (ex. action at the bicep when you are lowing the muscle).

Studies show that “eccentric training” or putting your focus on the eccentric muscle contraction, during a workout, will build more muscle.  The activity causes more microtrauma and forces your body to rebuild and grow. Try applying this rule to your current program and see the results when you start lifting.  For each set, count 5 seconds on the “eccentric” and 2 seconds on the “concentric”.

• Bench press: 5 seconds slowly bringing the bar to your chest, and 2 seconds pressing it up.
• Squat: 5 seconds lowering your hips and 2 seconds pressing up
• Bent over row: 2 seconds pulling the bar into your stomach and 5 seconds letting the bar out toward the ground

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.

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.