Tag Archives: Kyle

Exercise outside for a better body and mood boost

Below is a link to outdoor physical activities that are sure to help you lose weight, get some much needed Vitamin D, and keep your summer body in shape.

Classes (many of them free) ranging from bootcamp to line dancing offer something for every personality and allow you to be outside enjoying the sunny weather while we have it.

Boston Moves For Health Series

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.

TRACK WORKOUT SEASON.  Want to get a killer tan? Want to have the body of an athlete? Get a group of friends together, go to the nearest college track, take off your shirts and get some sprints in.  Your time spent outside will give you a nice tan – just remember to bring your sun block so you don’t burn!  Here are is a quick workout to get the party started.

Complete four laps of the following.
– Sprint the straight portions of the track.
– Perform long lunges on the curves.
– Finish with core and stretching on the grass and enjoy the summer.

If you don’t have any friends willing to join you, consider checking out Boston’s November Project which organizes weekly meet ups at Soldiers Field Stadium

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.

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.

• Yoga on the Esplanade
• Riding your bike along the Emerald Necklace
• Roller blade around Castle Island
• Walk the Freedom Trail
• Hike the Blue Hills

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.

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.

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

• To increase your strength and reps, stick to a 5×5 program for pull ups.  Do 90% (see link below for details) of your 1 rep max 5 times, for 5 sets.
• Do the same as above with deadlifts a couple days later. Deadlifts will not only help increase your testosterone, but it will also strengthen your shoulders, lats, and grip.
• Work on “Farmer walks” until failure to increase your grip strength.

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.

• Start with your feet a little wider than shoulder width and hold dumbbells on your shoulder with your knuckles facing up and your elbows straight down in front.
• Descend back into a squat while keeping your elbows high.
• As soon as you reach the bottom position begin to stand up.
• As soon as you reach the top push the dumbbells up with the momentum from your hips.
• Catch the dumbbells and start again.

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.

Try some of these low impact cardio alternatives to mix up your fitness routine.

Running is great exercise but some of us can’t get through a mile without our knees aching or our ankles swelling. Why is that? Running is essentially a form of PLYOMETRIC training with a lot of impact on our joints.  So if you want to get in extra cardio, without hitting the streets for a run – here are some low impact cardio alternatives to try.

Body weight squats for time 30s on 30s off for 20 minutes (If you are advanced enough).

Kettlebell swings 30s on 30s off for 15 minutes (visit YouTube and search for “gray cook swing” for proper instructions).

The rower do 500 m. x 5-10. Work your way up.

Medicine ball slams with push ups 20 seconds of each with a 20 second break in between for 15 minutes.

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.