PSYCHO GYM

Kettlebells Help with Back Pain!

// February 3rd, 2012 // No Comments » // Uncategorized

New research shows that the use of kettlebells is a promising therapy for back and neck pain.

In the study they recruited 40 middle aged women with back, shoulder and neck pain.  They were either assigned to a regular kettlebell workout or to exercise.

At the end of the study the kettlebell users reported less pain as well as improved strength in the trunk and core muscles, compared to the group that exercised more.

Kettlebells reduced lower back pain by 57 percent and neck and shoulder pain by 46 percent.

CLICK HERE for the link on the kettlbell study.

Bottom line, kettlebells help reduce neck, shoulder and back pain!

www.psychogymdallas.com/try-us-out/

Holiday Body Weight Workout

// December 17th, 2011 // No Comments » // Uncategorized

Perform as a circuit 3-5 times through

1)      Burpees – 15

2)      Pushups -20

3)      Prisoner Walking Lunges – 20 total

Active Rest – high knees – 30 sec

1)      Mountain Climber – 30 sec

2)      Super Planks – 30 sec

3)      Single Leg Hip Lifts – Lay on your back, heel on a chair.  Raise your hip as high as possible.  20 each leg

Active Rest – Jumping Jacks – 30 sec

1)      Bulgarian Split Squat – 20 reps each leg  One leg on a chair or bench behind you step out, squat as low as possible.

2)      Tricep Pushups 15 reps

3)      Squat Jumps – 20 reps

Active rest – Dynamic Side Plank – 20 reps each side

Core Circuit – 3 times no rest in between

Single Leg Plank – 30 sec each leg

Russian twist – 50 rotations

Toe Touch Crunch 20 reps

Bicycle Crunch 45 sec or 50 reps

Straight Leg Situp – 20 reps

Leg raises – 20 reps

Straight Leg Hip Lifts – Leg straight up towards the ceiling raise your hips straight up as high as you can – 20 reps

At Home workout

// December 17th, 2011 // No Comments » // Uncategorized

Below is a body weight only workout that you can perform while stuck at home today.  Do each exercise for 30 sec.  try to get in as many rounds as you can in 30 min.

1) pushups

2) squat jumps

3) planks

4) burpees

5) tricep dips – hands on a bench or chair

6) situps

7) Mountain climbers

Side plank

9) Side plank

10) Tricep pushups

11) High knees in Place

12) Flutter kicks

13) Tuck Jumps – Jump as high as possible and pull knees into your chest

14 )Spider lunges – Lunge and reach elbow to instep of foot

15) jump rope or imaginary jump rope – 1 min

Century Workout

// December 17th, 2011 // No Comments » // Uncategorized

David Case

// December 14th, 2011 // No Comments » // Uncategorized

David Case Trainer

Born and raised in Dallas, I got involved in sports as a kid. Playing soccer, baseball, football and eventually wrestling in high school. I became involved in weight training in high school but let it drop to the wayside after I graduated. A few years later I was overweight, and unhappy so I decided to rededicate myself to pursuing a fit and active lifestyle. I currently have my NASM CPT certification so that I can continue to help others find an enjoyable way to reach their own fitness goals in challenging and exciting ways.

Lisia Sanford

// December 2nd, 2011 // No Comments » // Uncategorized

Lisia Sanford Co-Owner/ Trainer

Lisia has a passion for health and wellness.  She loves to help people reach their fitness goals through exercise and a healthy lifestyle. She is also an advocate for using kettlebells during pregnancy.  Currently she is pursuing a degree in holistic nutrition, being a mom and promoting Psycho Gym to help people achieve their fitness goals.

Certifications: SCW Strength & Conditioning, Group Exercise, Step Aerobics, CPR Certified

Madeline Hernandez Trainer

// December 2nd, 2011 // No Comments » // Uncategorized

Madeline Hernandez Trainer

Madeline specializes in functional fitness and  focuses on personality type, taking a psychological approach specific to each individual. Madeline likes to get the most gain with the least amount of pain (but can go there if necessary) and prefers the most natural and holistic approach possible.

Certifications: NASM, Cooper Physical Fitness Specialist, BodyPump Instructor

Popular Thanksgiving Food Nutrition Info

// November 22nd, 2011 // No Comments » // Uncategorized

• Eggnog, 1 cup serving, 342 calories 18 grams of fat
• Cranberry sauce, 1 slice, 1/2-inch thick, 86 calories 0 fat
• Stuffing, 1/2 cup, 178 calories 8.6 fat
• dark meat turkey, no skin, 3.5 oz., 187 calories 7.2 fat
• gravy, 1/4 cup, 30 calories 2 fat
• homemade pumpkin pie, 1/8 of a 9-inch pie, 316 calories 14 fat
• homemade pecan pie, 1/8 of 9-inch pie, 502 calories 27 fat
• Brussels sprouts, plain with salt, 1/2 cup serving, 31 calories 0 fat
• Carrots, plain with salt, 1/2 cup serving, 26 calories 0 fat

Dirty Cauliflower

// October 31st, 2011 // No Comments » // Uncategorized

DIRTY CAULIFLOWER 

One 16 oz. bag frozen Cauliflower or 1 head of fresh  

Creole Seasoning to taste 

½ C. White Onion 

1-2 tbsp. Garlic Minced 

½ C. Celery 

Ground Pepper to taste 

Parsley to taste 

Add cayenne pepper or hot sauce if you want some heat 

Place a steamer basket in a boiling pot; add water till it reaches the bottom of the
steamer basket. Turn to high and add in the cauliflower. Place a lid on the pot and
steam for roughly 10 minutes or until the cauliflower is extremely soft. Remove the
cauliflower and add all ingredients to a blender or food processor. Puree until
smooth. Season to taste and enjoy.

Chicken & Seafood Gumbo

// October 31st, 2011 // No Comments » // Uncategorized

CHICKEN & SEAFOOD GUMBO 

 3/4 cup Coconut oil  

3/4 cup coconut or almond flour  

2 cups yellow onions, chopped  

1 cup green bell peppers, chopped  

1 cup celery, chopped  

1 tablespoon salt  

1 teaspoon cayenne  

5 bay leaves  

8 cups Chicken stock  

1 pound chicken breast  

1 pound medium shrimp, peeled and deveined  

1 pound lump crabmeat, picked over for shells and cartilage  

2 tablespoons green onions (or scallions), chopped, green part only  

2 tablespoons fresh parsley leaves, chopped  

In a large pot bring 8 cups of water to a boil, turn down the heat to a simmer. Add
in your chicken and poach for 15-20 minutes. Remove the breasts, let cool, then cut
in to small chunks. Keep the water to use for your stock. 

Combine the oil and flour in a large cast-iron Dutch oven or large heavy pot over
medium heat. Stirring slowly and constantly, make a dark brown roux, the color of
chocolate, 10 -20 minutes. Add the onions, bell peppers, celery, salt, cayenne, and
bay leaves. Cook, stirring occasionally, until very soft, about 10 minutes. Add the
stock, and stir to blend with the roux. Reduce the heat to medium-low and simmer
uncovered for 1 1/2 hours.  

Add the chicken, shrimp and crabmeat and cook for 15 minutes. Add the green onions,
and parsley and cook, 2 to 3 minutes.  

Remove from the heat and discard the bay leaves. Serve immediately ladled into soup
bowls

Stuffed Bell Peppers

// October 10th, 2011 // No Comments » // Uncategorized

▪               6 Peppers (cut off top and bottom and use them)

▪               1 pound turkey meat

▪               ½ large onion

▪               2 cups jarred tomato sauce

▪               1.5 tsp garlic salt

▪               2.5 tsp Worchester

▪               1 tsp salt

▪               1 tsp pepper

▪               1 tsp chili powder

▪               2 tsp fresh thyme

▪               1/3 cup feta cheese

▪               Parsley for garnish

Preheat oven to 400 degrees Cook for 30 minutes Prep Time 30 minutes

1. Crumble turkey meat over medium heat.
2. While turkey meat is cooking, chop the tops and bottoms of peppers into pieces and combine with chopped onion, garlic salt and tomato sauce. Sauté over medium heat and add remaining ingredients except the feta cheese.
3. Combine the above with cooked turkey and feta cheese (save a small amount of feta to sprinkle on top later on)

Remove the inside of the peppers. Put mixture into each pepper and place on baking sheet. Top with feta cheese. Bake for 30 minutes.

Fauxtatoes (Healthy version of mashed potatoes)

// October 10th, 2011 // No Comments » // Uncategorized

Cut the cauliflower florets off the stem, remove the leaves

Steam or boil the cauliflower until it is very soft. Steaming preserves nutrients that boiling can remove, but either method works well!  (30-40min)

You can blend the cauliflower in a blender or food processor.  Or just use a fork and mash it to what texture you would like it!

Add salt, pepper, cheese, butter etc. (Anything you like with mashed potatoes)

Serve as you would mashed potatoes. Each half-cup serving provides just one gram of carbohydrates, compared to 30 for mashed potatoes.

ENJOY!!

Cranberry-Almond Chicken Salad

// October 10th, 2011 // No Comments » // Uncategorized

▪               1 cup shredded cooked chicken ( you can use canned chicken organic)

▪               1 tbsp. slivered almonds

▪               1 1/2 tbsp. dried cranberries

▪               1 1/2 tbsp. mayonnaise or vegenaise

▪               pinch of cinnamon

▪               1/2 tsp. Dijon mustard

▪               1/2 tsp. salt

▪               1/2 tsp. black pepper

Combine all of the ingredients in a bowl and mix well.  Serve over lettuce and enjoy!

Yummy NO PASTA Lasagna

// October 10th, 2011 // No Comments » // Uncategorized

▪               Small Head of broccoli

▪               1 Can organic tomatoes

▪               2 cans organic tomato sauce

▪               3 tsp minced garlic

▪               1/2 large onion

▪               1 cup mushrooms

▪               1 cup black olives

▪               1 cup mozzarella cheese

▪               1/2 cup cheddar cheese

▪               1/2 cup feta cheese

▪               4 cups torn spinach

▪               2 eggs

▪               2 lbs ground grass feed beef, bison, or ground turkey

▪               Salt to taste

Directions

1. Cook ground meat until cooked.
2. Heat tomatoes and tomato sauce in a pot on low heat.
3. Chop onions, mushrooms, olives broccoli into very small pieces and add to the tomato sauce with minced garlic.  Simmer on low until tomatoes have blended in with the tomato sauce.
4. Once meat is thoroughly cooked put in with tomato sauce.
5. In a bowl grate all cheeses and mix together with egg and spinach.
6. In a lasagna pan you will cover bottom with a light layer of sauce.
7. Then put a layer of cheese, egg and spinach mixture.
8. Repeat process of sauce and spinach mixture until you have used it all.
9. Bake at 350 degrees for 40 minutes

Let cool for 20 minutes.

Five Spice Beef and Broccoli Stir Fr

// October 10th, 2011 // No Comments » // Uncategorized

▪               1/2 pound flank steak

▪               3 tablespoons wheat free tamari

▪               1 tablespoon sesame oil

▪               1/4 teaspoon Chinese five spice powder

▪               2 teaspoons grated ginger

▪               1 garlic clove minced

▪               1 head broccoli, cut in florets and steamed

▪               6 ounces mung bean sprouts

▪               1/4 cup finel chopped mint

▪               1/4 cup chopped cilantro

Mix together marinade of tamari, oil, five spice powder, ginger and garlic.  Slice the meat into thin strips.  Marinate at least 15 minutes or up to several hours.  Heat at pan or wok.  Add meat and marinade to the pan and saute for 3-5 minutes.  Add broccoli and saute a few more minutes.  Add mung bean sprouts and remove from heat.  Garnish with fresh herbs.

GRAIN FREE PIZZA

// October 10th, 2011 // No Comments » // Uncategorized

I LOVE pizza and with this recipe I have found a way to make it taste great and remain healthy, so I can eat it more often.

Ingredients
4 eggs
1/3 C Coconut Flour
1/3 C Ground Flax Meal
½ C Coconut Milk
Adding Spices to the dough are optional – I like to mix in garlic powder, oregano, salt, pepper and basil

In a bowl mix all the ingredients until a smooth batter is formed. This will look like batter not dough. I like to add in spices to the batter to add some flavors. Pre heat your oven to 350 degrees. Line a baking sheet or pizza pan with parchment paper (this will make clean up a breeze). Pour the dough in to any shape you want the pizza to be. I prefer a thin crust so I spread it out thin. Next cook the dough for 20 min at 350 degrees. While the dough is cooking this is the ideal time to get your toppings ready and to clean up. At the 10 min mark flip the dough over and bake another 10 min. Once the dough is done, take out of the oven top with your favorite toppings. Set your oven to broil and cook under the broiler for 1 min. You can also grill the dough after the 10 min mark to add a little different flavor.

GRILLED CHICKEN FAJITA’S & GUACAMOLE

// October 10th, 2011 // No Comments » // Uncategorized

GRILLED CHICKEN FAJITA’S & GUACAMOLE

3 lb. Boneless Skinless Chicken Thighs.  Breasts can also be used.

Put your chicken into a zip-lock bag or a bowl.  I prefer to use skinless, boneless thighs for this recipe.  Add the mixture from the food processor to the meat.  Let marinate 8 hrs to 1 day.  Flip over occasionally.  After the meat has marinated, grill the chicken to desired doneness.

Marinade –

In a food processor or blender mix the following ingredients.

½ cup white vinegar or rice wine vinegar

½ cup olive oil

1/3 cup low sodium soy sauce

3-4 garlic cloves roughly chopped

1 bunch of cilantro roughly chopped

Juice of 2 limes

Juice of ½ orange

1 tsp Pepper

1 tsp Garlic powder

1 tsp cumin

1 tsp Salt

1 tsp Chili powder

1 tsp Paprika

1 tsp Oregano

1 tsp Onion powder

Guacamole

In a medium size bowl thoroughly mix the following ingredients. Once mixed, taste and add seasoning as desired.

4 avocadoes

Juice of 1 lime

1 tablespoon finely chopped garlic

1/8  cup diced tomatoes

1/8  cup chopped cilantro

1/8 cup chopped onion

1 tsp salt

1 tsp chili powder

Dash of pepper

Dash of paprika

TRAVIS’ SECRET CHICKEN MARINADE

// October 10th, 2011 // No Comments » // Uncategorized

This is a marinade I came up with that is simple and tastes great.  I am not a big fan of measuring things out, so I typically just dump on the spices until it looks good to me.  If I had to put a measurement to it below is what I estimate them to be.

¼ cup olive oil

¼ -1/2 cup White Rice Wine Vinegar

1 tbsp Garlic powder

1 tbsp Chili Powder

1 tbsp pepper

1 tbsp oregano

1 tbsp sea salt.  ( I like the course version that’s in larger chunks)

1 tsp onion powder

1 tsp paprika

A dash of celery salt

Rub all the dry seasonings on to the meat.  Making sure it is evenly coated. Place the meat in a ziplock bag or bowl, whichever you prefer to marinate in.  Then add the olive oil and Vinegar to the bag.  Mix around well.  I typically allow the meat to marinate for 1 day before cooking.

Jamaican Jerk Paste

// October 10th, 2011 // No Comments » // Uncategorized

JAMAICAN JERK PASTE

Makes 1 cup of marinade or paste.  In a food processor mix the following ingredients

1)      5 scallions roughly chopped

2)      2 cloves of garlic roughly chopped

3)      ¼ cup of white vinegar

4)      2 tbsp olive oil

5)      5.5 tsp of kosher salt ( I prefer thick sea salt)

6)      3-5 tbsp of Jerk seasoning ( I find mine at central market or whole foods) I prefer a lot of seasoning so I use 4-5 tbsp.

You can make your own Jerk mix using the below recipe

2 tsp Allspice

2 tsp ground cinnamon

2 tsp finely chopped thyme

1 ½ tsp finely chopped fresh ginger

1 tsp ground pepper

1 tsp ground nutmeg

1 tsp crushed dry chilies

3 tbsp of the paste will cover about 1 whole chicken.   Rub the paste in well and marinate overnight. If you have the time it is ideal to grill the chicken slowly over indirect heat or in a smoker.

TRAINING PHILOSOPHY

// October 10th, 2011 // No Comments » // Uncategorized

Below is a good write up about training philosophy from Mark Twight the Founder of Gym Jones.

The Recipe:
Recognize the need for change.
Revolt against old behavior and habits.
Resolve to be consistent and persistent.
Define Point B: what you want to achieve, clearly.
Define Point A: an honest, unsentimental account of your present state.
Decide on a deadline, and give yourself a penalty for missing it. Be realistic.
Design the training program: seek guidance.
In short, build a solid foundation, write a long training history, and accept a longer trajectory. If you need it three months from now you should have started three months ago. At least. There are no shortcuts. This is a long-term process and it should last for the rest of your life. You will not “arrive”.

Do not over-emphasize the physical. The physical part is easy. You will always fail first in your head, or talk yourself out of it. If you keep saying it’s hard, it will be. If you treat training as a chore, it’s drudgery. The pretense of difficulty is just an invitation for social feedback. Do you really need an audience? Do you need affirmation from others – who are probably lying anyway? Leave them out of it. If it depends on them they can revoke it at any time. But when you earn it you get to keep it.

Change your attitude. Unfuck your head. Make an honest, unsentimental accounting of your present condition. Prepare to be disappointed. Define what you want instead, clearly. By clear I mean precise, and feasible. An unrealistic objective is sure to sabotage the process. Hit the books. Try and err. Inquire. Risk. Mimic. Insist. Resist.

When the voice inside says, “no” take another step.
When the voice invites you to quit, don’t.
When you think you can’t go further, bluff.
When you are certain you have given everything you have, when you bluffed and got called, when you went further or harder than you believed you could, and know that in a few months you will look back without second-guessing or regrets, it will be OK to fail. But do take notes.

After you fail – and you will – show up the next day, and the day after that. If you can’t train, watch. If you can’t see, listen. If you truly want to learn you can learn from everything. Eventually, you will. And you will take what you know and DO, and keep doing it, and the road will rise to meet you.

48 Day Challenge

// September 14th, 2011 // No Comments » // Uncategorized

Psycho Gym Kitchen Episode # 3

// September 9th, 2011 // No Comments » // Uncategorized

Psycho Gym in The Kitchen Episode #2

// September 9th, 2011 // No Comments » // Uncategorized

28 Day Challenge Winners

// September 7th, 2011 // No Comments » // Uncategorized

Paula Lost 10 lbs, 3% body fat and 5 inches

John Martin Lost 11.8 lbs, 8% body fat and 6 inches

Mark Esserman

// September 6th, 2011 // No Comments » // Uncategorized

Mark Esserman Trainer

I was raised in Dallas and attended Highland Park High School.  As I was growing up,I was involved in acting, and sports. I became very involved in martial arts, specifically achieving a black belt in Tae Kwon Do.  When I graduated, I was accepted into the University of Colorado, and certified by The Cooper Institute as a personal trainer.  I became very involved with keeping myself healthy and happy.  Now, I am very happy to be helping others and to be doing what I love for a living.  In the two years I have been training I have importantly learned that no one is uniform.  However, one thing I have learned that is the same is that each person seeking a healthier way of life must be committed to their fitness goals. Fitness is not only about feeling better about yourself, it’s about feeling good about life. If you decide to dedicate yourself, the following action will bring result.  I’m privileged  to be a part of this process of helping people change their lives.

Sergio West

// September 6th, 2011 // No Comments » // Uncategorized

Sergio West Trainer

My name is Sergio West and I am certified by International Sports and Sciences Association (ISSA) as a personal trainer. I train personal clients and direct classes at Psycho Gym. I have experience in training and coaching athletes at the high school level and helping people reach their fitness goals. Aside from training I am currently attending Mountain View College in pursuit of a degree in mathematics with the aspiration of becoming a high school football coach and eventually coaching the college level.

I was raised around the Dallas area and Graduated from Desoto High School. I grew up playing many different sports. But while I was a very active individual, I struggled with my weight and had an absolute dislike of the way I looked. At one point in my teenage years I weighed 230lbs at 5’6”. Although I would always work hard to lose weight; I would reach a goal but always gain the weight right back. This was due to a lot of fitness ignorance on my part at the time. Over the years I’ve had many trial and errors but have learned so much through those experiences. By being mentored by experienced trainers, educating myself on fitness, and a commitment to my goals, I am now 50lbs lighter than I used to be. Reaching that goal automatically gave me a passion to show others that they can get there too. So if you have a goal, I’m here to help you!

Travis Williams

// September 6th, 2011 // No Comments » // Uncategorized

Travis Williams Co-Owner/ Trainer

Travis Williams has dedicated his life to health, nutrition, and athleticism. As a high school and college athlete, Travis demonstrated a strong commitment and desire to excel.  It was this passion that prompted him to pursue a formal degree in Kinesiology.

With a strong background in football, baseball, basketball, track, and wrestling, Travis has been able to combine his personal knowledge, experience, education, and training to give truly professional instruction to those seeking to gain a personal level of physical fitness, to elite athletes seeking competitive conditioning.

Travis began his coaching career in 2003 working in corporate fitness. In 2005, with the experience and success from his corporate experience Travis opened Williams Performance Systems, a personal training studio in Addison, Texas. In 2007, Travis incorporated the use of kettlebells into his training, and Psycho Gym was born.

In addition to a Bachelor of Science in Kinesiology and Minor in Nutrition from Kansas State University, Mr. Williams holds the following certifications:

Bachelor of Science in Kinesiology and Minor in Nutrition from Kansas State University.

Certified Personal Trainer with the National Strength and Conditioning Association (NSCA),

National Academy of Sports Medicine (NASM), and the American  Fitness Aerobics Association (AFAA).

International Youth Conditioning Association (IYCA) Youth Kettlebell Instructor

International Youth Conditioning Association (IYCA) High School Strength & Conditioning Coach.

CPR and First-Aid certification

Psycho Gym Kitchen Episode # 1

// September 6th, 2011 // No Comments » // Uncategorized

Psycho Gym in the Kitchen Episode # 1

Are You Working Hard Enough at Psycho Gym

// August 30th, 2011 // No Comments » // Uncategorized

 4 SIGNS YOUR NOT WORKING HARD ENOUGH SPECIFICALLY RELATED TO PSYCHO GYM WORKOUTS

The bulk of our workouts at Psycho Gym are what would be considered metabolic training sessions.  Below I define what metabolic training is and the many benefits of it.  I also lay out 4 guidelines that you can use to make sure you are working hard enough during your time at Psycho Gym.

Metabolic Training is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic bodybuilding routines of the past.  A metabolic workout is essentially a total body interval workout using short, max effort anaerobic work periods (typically 15-60 seconds in length) performed in an alternating set format (such as supersets, circuits, complexes, Tabatas, etc.) with short, incomplete rest periods between exercises (typically 10-30 seconds in length).

The high training intensity builds strength and muscle, jacks up anaerobic metabolism, and creates a large post-workout after-burn for up to 48 hours after completing your workout. The high training density, or work completed per unit of time, causes a great deal of direct calorie burning during the workout to best stimulate fat loss.

Finally, the negative work-to-rest ratios (e.g. 20 seconds of work and 10 seconds of rest) inherent to the vast majority of metabolic workouts create a cumulative fatigue that also stimulates aerobic metabolism and thus provides incredible cardiovascular benefits.

That being said, metabolic training is not for the weak of mind or heart and it’s all about working as hard as you possibly can at your current fitness level. Outlined below is a general criteria to follow to ensure you do just that.

Four Signs You’re NOT Working Hard Enough In the Gym

1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid
accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set.  For the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation: Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime.   These total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally,  another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough or I’m just being too nice to you, which I doubt is the case.

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60
seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

The four tips above are just a few quick and easy things that you can use to make sure you are working hard and getting closer and closer to your goals.  Make sure you are keeping up your end of our agreement by coming in our facility and working your ass off and we will make sure to keep up our end by pushing you and getting you to your goals.  See you in the gym.

Travis

Staying Hydrated in these HOT Summer months

// August 4th, 2011 // No Comments » // Uncategorized

Preventing dehydration in these hot Texas summer months is very important.  Especially when you are working out at Psycho Gym.

What does it mean when you are dehydrated?

Deydrationis when your body needs more fluid than you are putting into your body to function normally.

With one of the hottest summers in Dallas and working out regularly at Psycho Gym you need to make it a priority to be drinking water.  Here are some ways to help you stay hydrated:

• Drink water throughout the day
• Consuming 8-10 8oz glasses of water a day (If working out drink more!)
• Recognizing the symptoms of dehydration (Which are: Dry mouth, dizziness, decreased urination, fatigue

BEST OF BIG D!

// July 27th, 2011 // No Comments » // Uncategorized

Psycho Gym won Best of Big D 2011 under Best Fitness Program!

This is the picture that was in D magazine.  Travis Williams is on the monkey bars while Austin Sanford is demonstrating a turkish get-up.

Check us out on the D magazine website at:

www.dmagazine.com/Home/D_Magazine/2011/August/Best_of_Big_D_2011_Services.aspx

Functional Training

// July 5th, 2011 // No Comments » // Uncategorized

Func.tion.al Training

1) Capable of operating or functioning

2) Capable of serving the purpose for which it was intended.

Psycho Gym guarantees crazy results.  One of the ways we can guarantee this is that we are a functional training gym.  Psycho Gym uses various forms of training techniques.  Functional training is when you are using your body the way it was designed to move.

Humans perform a wide range of movement which all involve smooth, rythmic motions in three cardinal planes of movement which are sagital, frontal, and transverse.  Functional training is when you exercise the body the way it was designed to move.

If your body is designed to move this way then why would you train using different movement?  (Ex: Muslce isolation)

Psycho Gym uses diverse training techniques that utilize the whole body and the different cardinal planes of movement.  Want crazy results? Get to Psycho Gym!

28 Day Challenge Contestants

// May 24th, 2011 // No Comments » // Uncategorized

Contestants

1)     Mario Borja

2)     Tonya Mcrary

3)     Matt Simmons

4)     Stacey Redding

5)     Jeff Travis

6)     Nick Rogers

7)     Sarah B.

8)     Rosh Mosh

9)     Rod Collins

10)  Jeff Fairey

11)  Paige Harnden

12)  Fernando

13)  John Martin

14)  Mike Interdanato

15)  Max Dodge

16)  Mary M

17)  Corey swindle

18)  Kim lebos

19)  Mauricio

20)  Cristella Pena

21)  Alex Lizama

22)  Bill Snyder

23)  Michael Ott

24)  Taylor Daniel

25)  Salem

26)  Colleen Friday

27)  Sharlie Chapman

28) Jennifer Powell

For information on the 28 day challenge  CLICK HERE

Yummy No Pasta Lasagna!

// May 24th, 2011 // No Comments » // Uncategorized

• Small Head of broccoli
• 1 Can organic tomatoes
• 2 cans organic tomato sauce
• 3 tsp minced garlic
• 1/2 large onion
• 1 cup mushrooms
• 1 cup black olives
• 1 cup mozzarella cheese
• 1/2 cup cheddar cheese
• 1/2 cup feta cheese
• 4 cups torn spinach
• 2 eggs
• 2 lbs ground grass feed beef, bison, or ground turkey
• Salt to taste

Directions

1. Cook ground meat until cooked.
2. Heat tomatoes and tomato sauce in a pot on low heat.
3. Chop onions, mushrooms, olives broccoli into very small pieces and add to the tomato sauce with minced garlic.  Simmer on low until tomatoes have blended in with the tomato sauce.
4. Once meat is thoroughly cooked put in with tomato sauce.
5. In a bowl grate all cheeses and mix together with egg and spinach.
6. In a lasagna pan you will cover bottom with a light layer of sauce and meat.
7. Then put a layer of cheese, egg and spinach mixture.
8. Repeat process of sauce and spinach mixture until you have used it all.
9. Bake at 350 degrees for 40 minutes

Let cool for 20 minutes.

Enjoy!!

Five Spice Beef and Broccoli Stir Fry

// May 24th, 2011 // No Comments » // Uncategorized

Memorial Day Hours (Monday 5/30)

// May 23rd, 2011 // No Comments » // Uncategorized

Psycho Gym will only have one class at each location!

Addison: 9am

Deep Ellum: 10am

We hope you all have a great Memorial Day Weekend!

Quick DFW Swimsuit Contest

// May 21st, 2011 // No Comments » // Uncategorized

Psycho Gym members can show off all their hard work at Psycho Gym by competing in the swimsuit contest for Quick. One guy and girl will be chosen to be on the cover of Quick’s swimsuit issue. To compete go to quickdfw.com/swimsuitcontest. Submit photos by May 27th.

You should ask yourself “Have I been working Hard?

// May 20th, 2011 // No Comments » // Uncategorized

The following paragraph is excerpted from John Jesse’s remarkable book titled “Wrestling Physical Conditioning Encyclopedia”, published by The Athletic Press, Pasadena, CA, in 1974.

“There is no shortcut to strength development, as there is none for the development of skill, agility, speed or endurance. No amount of fancy gimmicks or equipment or adoption of alleged time-saving ‘fads’ will substitute for a long term program of hard work, that is required to develop the quality of strength needed by a person for optimum performance in his specialty. Greater progress during the past 15 years has been the result of harder work by the athletes, not by resorting to shortcuts and less work.”

Psycho Gym Nominated for Best of Big D 2011!

// May 17th, 2011 // No Comments » // Uncategorized

Psycho Gym is very excited to be nominated from D magazine
for Best of Big D 2011!   We need you to vote!  Go to http://dmagazine.com/bestofbigd2011   The contest ends May 29.  You can vote as much as every hour so VOTE as much as possible!!!

Sedentary Death Syndrome

// May 17th, 2011 // No Comments » // Uncategorized

Obesity has doubled, type 2 diabetes has increased nine fold and heart disease is still at the top for cause of death in America.  Another health disorder that is on the rise is is SeDS (Sedentary Death Syndrome).  This is on the rise from the lack of physical activity which causes premature disability and death!

60% of Americans are at risk including children.  One of the main reasons is that people are Couch Potatoes.  On your free time are you completely sedentary?  Small Fries are considered the offspring of couch potatoes.  These are your children.  Between 1980-1994  obesity in American children has increased 100%.  1 in 4 children are now obese!

Consistent physical activity causes:

• arthritis pain
• arrhythmias
• breast cancer
• colon cancer
• congestive heart failure
• depression
• gallstone disease
• heart attack
• hypertension
• obesity
• osteoporosis
• peripheral vascular diseases
• respiratory problems
• type 2 diabetes
• sleep apnea
• stroke

Who do you know that is living a sedentary lifestyle?  Member Appreciation Week is coming up.  Start thinking of who can use a Psycho Gym workout to benefit their health???

Kettlebells make you stronger!

// May 17th, 2011 // No Comments » // Uncategorized

There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery.

“ We’d be totally exhausted and the Russian’s wouldn’t even be catching their breath,” says Jeff Shaffer, an off-duty Secret Service agent watching the Sterling event. “It turned out they were all working out with kettlebells. Now, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air force One.

—– Patrik Joneson, Christian Science Monitor, June 2004

Read!!

// May 14th, 2011 // No Comments » // Uncategorized

Edit
READ! Short quote!
by Psycho Gym on Tuesday, May 10, 2011 at 10:22am
“ There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery.
 
 
“ We’d be totally exhausted and the Russian’s wouldn’t even be catching their breath,” says Jeff Shaffer, an off-duty Secret Service agent watching the Sterling event. “It turned out they were all working out with kettlebells. Now, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air force One.
—– Patrik Joneson, Christian Science Monitor, June 2004

Awesome video on why Kettlebells are the best!

// May 14th, 2011 // No Comments » // Uncategorized

Watch this video on how kettlebells have helped these athletes.

28 Day Body Transformation

// May 9th, 2011 // No Comments » // Uncategorized

Do you need some competition to keep you motivated with your training? A few of my clients are wanting to have a Body transformation contest, so to add in a little competition I told them I would make it available to all members. This contest is about changing your entire body not just losing scale weight. Therefore we will be looking at weight loss, decreasing body fat %, increasing Lean Muscle, and overall change in body appearance. The contest is a 28 day challenge. The cost to get in is $20, the winners win the money. If you are interested in this you must have your measurements taken along with a Before picture by Wed. May 11th, the contest will end June 3rd. So if you want in, Contact Travis today to set up a time to get measured. Remember this has to be done by Wednesday the 11th!!! Don’t wait around till it is to late.

Check out some Psycho Gym Testimonials:

CLICK HERE

Artificial Sweetners (This may make you re-think DIET)

// May 9th, 2011 // No Comments » // Uncategorized

Aspartame has been deemed safe by the FDA and is used in over 6,000 products!

Read and watch the video below!

Here is the breakdown on what is in aspartame.

Methanol:  When methanol is broken down into the body it turns into formaldehyde which is a POISON!

Phenylalanine: This component decreases serotonin in your brain which leads to mood sings and an increased appetitite.

Aspartic Acid: Neurological toxin comparable to MSG.

For some known side effects of aspartame go to : www.sweetpoison.com/aspartame-side-effects.html

Brand Names for Aspartame:  AminoSweet, NutraSweet, Equal, NatraTaste, Canderel, Spoonful, Equal

Psycho Gym will not support any artificial sweeteners in their products. Psycho Protein uses stevia which is a natural sweetener.

Psycho Protein

// April 27th, 2011 // No Comments » // Uncategorized

Drinking a Psycho Gym protein shake is an excellent way to get protein into your diet.  When exercising regularly, protein is a key essential for muscle repair.  Protein provides the necessary amino acids to build and repair muscles.

Here is some information on why you should choose Psycho Gym protein.  According to natural news, “Many common brands of protein powders and protein drinks contain high levels of arsenic, cadmium, lead and mercury.”  On top of that most protein brands use artificial sweetners.  Psycho Gym’s protein is sweetened with stevia.  Stevia is an herb, which is a lot safer to be putting into your body then a sweetener made in a lab that has many different claims of side effects.

The protein is a whey protein which is far superior to all other forms of protein.  Whey protein provides the body with the perfect amino acids for muscle building, strength and recovery.

Whey Protein

• Increases lean muscle.
• Decreases recovery time because it helps with faster muscle repair.
• Reduces post workout muscle breakdown.
• Increases metabolism.

It has 28 grams of  protein, 0 grams sugar, 110 calories and 0 carbs per serving!

Need something Sweet?

// April 23rd, 2011 // No Comments » // Uncategorized

Here’s a quick snack that can help your sweet tooth craving. Make sure you eat any types of sugar including fruit either two hours before or after a meal. Fruit should always be eaten ALONE. When eating sugar with a meal it actually spikes your blood sugar which then makes your body store your food as FAT.

Anyways here is the snack. Slice an apple. Put apple into a bag and ad cinnamon. Shake the bag up so cinnamon is all over the apples. Enjoy!!

Cinnamon is great because it helps regulate blood sugar, it also is a source of manganese, fiber, iron, and, calcium.

Benefits of Daily Exercise and the Workplace

// April 22nd, 2011 // No Comments » // Uncategorized

There are many reasons why exercise will make you more efficient at work.   According to a 2006 study in the  German Journal, “Social and Preventative Medicine.”  Ralf Brand and colleagues found that employees  given  13 weeks of leisure time in off-sit fitness facilities reported enhanced psychological well-being.

Some reasons why daily exercise helps:

Increased energy. People at work have reported to les likely suffer from afternoon fatigue when they exercised daily.

Better attitudes.  Exercise releases endorphins, which help you stay in a good mood.

Lower Stress Levels.  A regular exercise routine releases the tensions that day-to-day life brings.

More Confidence. When you are physically fit it creates an overall sense of well being.

According to the American College of Sports Medicine in TN, “Six out of ten workers said their time management skills, mental performance and ability to meet deadlines improved on days that they exercised.”

If you are getting bogged down at work get to Psycho Gym!

Kettlebells Vs. Dumbbells!

// April 20th, 2011 // No Comments » // Uncategorized

Here is a quick blog on why kettlebells are so much better than dumbbells.

Dumbbells are used to isolate one muscle group at a time.  They are great for lifting but are not good for functional training.  So if you are looking to get these huge biceps then bicep curls with a dumbbell can help because you are isolating one muscle at a time but our bodies weren’t designed to isolate muscles!!    Functional training is a way you exercise which involves training the body for activities that are performed in daily life.

Kettlebells are a great way to functional train moving with the bodies natural way of movement.  Kettlebells  combine strength training and cardio in one workout.  So basically you are toning your muscles and burning an insane amount of calories in one workout.  Kettlebells are different than dumbbells because the weight distribution is not evenly dispersed on either side of the handles but sits away from the handle which makes it a functional exercise tool.  Here is some quick benefits of kettlebells:

• Burns average 20 calories a minute
• Best for all around fitness
• Weight Loss
• Enhanced Sports Performance
• Increases mobility
• Increases strength endurance
• Increases power endurance
• Increases Cardiovascular fitness
• Improves Posture and coordination

Psycho Gym Referral Contest Winner!

// March 30th, 2011 // No Comments » // Uncategorized

For the past two months Psycho Gym members have been competing in a contest to Win a 42 inch flatscreen tv.  Last week Psycho Gym member Scott Beggs won!!  Congratulations!! We will be starting a new referral contest in April!