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Kyle Gonzalez

@kylegonzalez3

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VP of Performance @coya.life
Author of @thevitalitysystem
Creating a Healthier Tomorrow, Today
Book📚, Newsletter 📧, Podcast 🎙️

POSTS STORIES REELS TAGGED

2.18.23✨ What a magical day filled with love, laughter and matching dunks. Thankful to have spent it with our closest friends and family by our side.

I can’t wait to spend the rest of my life with you! by @kylegonzalez3

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4 years ago

Headshots 2022 📸

@matthewtlange @naturallyfitagencyla taken in Los Angeles, California by @kylegonzalez3

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4 years ago

Blessed beyond belief. Thank you @brainzmagazine for the opportunity to be on the cover and allowing me to share my story. The best is yet to come!

Check out my exclusive interview on How To Have A Well-Balanced Lifestyle below!

https://www.brainzmagazine.com/post/how-to-have-a-well-balanced-lifestyle by @kylegonzalez3

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4 years ago

“Do I need electrolytes?”

Shoutout to @ashleyyy___marie__ for the question!

The short answer: probably not sodium, but likely potassium, magnesium, calcium, and chloride.

The average American adult already eats more than 3,300 milligrams of sodium a day, and the CDC recommends a ceiling of 2,300 milligrams. A more optimal range would be no more than 1500 milligrams.

Packaged and restaurant foods account for more than 70% of total sodium intake, and electrolyte packets and powders can contain 500- 1000 mg of sodium.

Here are the 3 instances where electrolytes might be necessary:

* Heavy sweating or salty sweating
* Training that is 60-90 minutes or longer OR training in the heat
* Vomiting, diarrhea, illness, or diuretic meds causing fluid loss

I know electrolytes are popular, but that doesn’t mean everyone needs them.

We already get enough sodium in our daily diets. So stick to water for most training sessions and throughout the day and add electrolytes if you fall into one of the 3 buckets above.

Next question… taken in Los Angeles, California by @kylegonzalez3

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16 hours ago

Health is already complicated enough. Let’s simplify it.

Introducing KG JUST TELL ME… 🎥

A new series where I tackle common health questions with simple(ish), straightforward, and practical answers.

No lectures. No unnecessary complexity. Just useful information you can actually apply.

Part 1: How much exercise do you REALLY need to be healthy?

What health questions do you want answered? Drop them below 👇

Let’s get better together.

Next question.

#KGJustTellMe #HealthSimplified #MovementIsMedicine taken in Los Angeles, California by @kylegonzalez3

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5 days ago

@kylegonzalez3 is training for the LA marathon this March, so we asked him to take us through a week of his training split.

Day 1:

✅ 1 mile run @ 8:30 pace

✅ 4 rounds w/50lb DBs:

- DB front squat x 10
- DB chest press x 15
- DB RDLs x 12
- Pull-ups x 10

✅ Core + Plyos x 2 rounds:

- Farmers carry x 1 min
- Pogo jumps x 30 sec
- Med ball slams x 10
- Push-ups x 25

✅ 1 mile run @ 8 minute pace

Ready to give this one a try? Report back if you do 🫡

#marathontraining #trainingforamarathon #lamarathon #hybridtraining by @kylegonzalez3

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18 days ago

Full circle moment! 🙏🏽❤️

Proud to be a Highlander! And even more proud to share my story with the students, staff, and community at Radford University!

This one means a lot. Radford will always have a special place in my heart.

“Movement and exercise shouldn’t just be a box that we check. It should be something that we can integrate joyfully … The world pushes us for convenience, for efficiency. How can we fight against the grain and break free from the sedentary lifestyle and rediscover the joy of movement? … I hope that all people can understand the resources and tools they have available to them, not only on Radford’s campus but also in everyday life.”

Check out the full piece below or in my story and go make a difference in your community!

You never know where (or with whom) your story will resonate!

https://rutartan.com/local/radford-alumnus-releases-new-book-encouraging-readers-to-stay-active/ by @kylegonzalez3

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22 days ago

1% for longevity.

Exercise can feel like another full-time job. Kyle Gonzalez makes a much smaller starting ask: carve out a little of your week and use it well.

Strength work, an aerobic base, and harder efforts you can recover from. The mix matters too.

From our conversation on The Longevity Show.

#StrengthTraining #Cardio #Longevity by @kylegonzalez3

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a month ago

Back in the Bay like we never left 🌉

Miss this place ❤️ taken in San Francisco, California by @kylegonzalez3

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a month ago

"Trying to be perfect can kill you faster than your imperfections will."

Stop worrying about micro-optimizations and supplement stacks if you aren't sleeping 7 hours or walking 7,000 steps a day.

Nail the 90% fundamentals first. Compliance is the science. 💯

#fitnessfacts #healthytips #sleephealth #sleeptips #biohacking #fatloss #healthandwellness by @kylegonzalez3

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a month ago

"Be clear on where you want to go, but flexible in how you get there." 🧭💡

We often fall into the trap of over-optimizing life. Clinging to rigid routines, perfect schedules, and the illusion of control. But life, fatherhood, and growth don't care about your schedules.

True adaptability is learning to pour into yourself so you can show up fully for the people who rely on you. You cannot give what you do not have.

👇 What’s one area of your life where you need to let go of control and be more flexible? Share it with us

#ALLSMITH #Mindset #Adaptability #GrowthMindset by @kylegonzalez3

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2 months ago

Everyone's asking whether AI will replace coaches. @kylegonzalez3 has a more nuanced take.

His view: AI is great at spotting patterns, trends, and putting information at your fingertips. What it can't do is create the kind of human connection that actually drives long-term behaviour change. Even for highly motivated people, sustainable change tends to come from a person, not a program.

That's why Kyle and his team at Coya build with a human-plus-AI approach, AI as a filter that supports the coach, not a replacement for the relationship itself.

🎧 Available on Spotify, Apple Podcasts, YouTube or wherever you listen to your podcasts.

Episode 303: Move, Thrive, and Come Alive: Kyle Gonzalez's Unconventional Path

#healthylifestyle #longevity #personaltrainer #healthpodcast #podcastsofinstagram by @kylegonzalez3

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2 months ago