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/

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

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

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 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

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

• 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