Tuesday, December 21, 2010

3 Ways To Lose Weight Fast And Easy!

Here are some FREE helpful tips that will help you lose weight fast and easy.
One thing I want you to notice when reading the list is that none of these tips require you to spend a lot of money or take up a bunch of time throughout the day, so If your in the market to lose weight fast and easy we're suppling the tools for you.

By incorporating all 3 of these changes in your day to day routine will result in the numbers on the scale changing as well, I PROMISE.

O and If anyone's hitting the gym today(hopefully everyone is lol) be sure to try the exercise of the day and let us know what you thought of it. I heard the last one was pretty challenging  but also effective. Here's the list:

1) Toxins 
One way to lose weight is to flush out all of the toxins in your body.
Change your diet to one based on fruits and vegetables, nuts and seeds.
This detox diet will flush out the toxins in your colon. This will help
your digestive system function optimally, as well as your body, resulting weight loss!

2) Alkaline Balance 
Bring back your alkaline balance. Acidic residue is the number one cause
of obesity. It can be cured by eating healthy to restore an alkaline ph,
rather than an acidic one. Junk foods and all unhealthy foods will
increase the acidity of the body.  Fruits and vegetables keep your body
alkaline or basic . This is why some people can eat a whole bunch of
food and still keep thin, due to proper balance of foods. 

3) Exercise 
You need to exercise if you want to lose weight(preferably in the morning). It is not
something that will happen overnight. Think of a plan to lose weight and stick 
with it. Try to make a schedule for each day. Do this on a consistent basis for
at least 30-60 minutes a day and you will burn off a lot of calories. Remember to
stay healthy and just do it! 

Monday, December 13, 2010

Brand New Butt and Thigh moves!!!

Wanna increase your relationship with the mirror?
Here's a ten minute solution to transform the butt and thighs.

If your having trouble understanding the exercises please feel free to leave us your Email address and we'll send you the full routine(sets, reps, and videos and or pictures) that goes along with the exercises. Thanks!

 Remember, Ladies! Butt and thighs, gets the guys...

Curtsy Lunge
Targets: Glutes, hamstrings, and quads
  • Stand with feet hip-width apart, hands on hips.
  • Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees, keeping right knee directly above right ankle.
  • Return to start.
  • Switch legs; repeat.
Frog Squats
Target:Glutes, hamstrings, and quads 
  • Stand with your feet spread wide and angled out. 
  • With your knees flexed, bend at the waist and wrap your fingers under your big toes.
  • Holding your toes, straighten your legs as much as you can without losing the natural arch in your spine. (In other words, if your back rounds, you've gone too far.)
  • Move at a slow pace. 
Donkey Side Kick
Targets: Abs, glutes, and quads
  • Start on all fours (hands under shoulders, knees under hips).
  • Keeping right knee bent 90 degrees, lift right knee out to side at hip level.
  • Straighten right leg, point toes, then lower foot to floor.
  • Lift leg back to hip height. Bend knee and return to start.
  • Switch legs; repeat.
Single Leg Pelvis Thrust
Target: Hamstrings, Glutes and lower back
  • Lie with one of your knees bent, and foot flat on the ground.
  • Other leg off the floor with your knee locked. 
  • Squeeze your glutes and raise your body off the floor.
  • Lower your hips to the floor, but don’t touch it.
  • Then repeat.
Donkey Kick crossovers
Target: ABS, Glutes and Hamstrings
  • Stand on your knees, hands flat on the floor and head up forward, looking straight ahead.
  • With your back straight and abdomen contracted to work well, lift your right leg,
  • keeping it bent at the knee. Push it forward touch the chest, 
  • pull your leg back immediately-without touching the ground, Cross leg over lifting it toward the ceiling as high as possible.

Leave us your email address in the comment box or send us an email @ psychosomaticfitness@gmail.com for the full Routine!

Sunday, December 12, 2010

CrossFit WOD "Whitten"

Sundays WOD:

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Saturday, December 11, 2010


Eat the right kinds of foods to lose the right kind of weight.
These meal plans are based on the assumption that you are training daily, If you are not training daily, then leave out the complex carbs on those off days....
Any questions please feel free to contact us...Thanks

Thursday, December 9, 2010


Psychosomatic Fitness is having a Fitness Academy to support the Toys for Tots Program


When: Saturday, Dec 11, 2010 @ 9:00am

Where: Himmel Park located on Speedway and Tucson Blvd

How much: $10 or bring a buddy and you guys can split the cost.


Your kindness and compassion will help bring smiles of hope and joy to the thousands of children faces this year!

Why: The primary goal of Toys for Tots is to deliver, through a shiny new toy at Christmas, a message of hope to needy youngsters that will motivate them to grow into responsible, productive, patriotic citizens and community leaders.

The objectives of Toys for Tots are to help needy children throughout the United States experience the joy of Christmas; to play an active role in the development of one of our nation's most valuable natural resources - our children; to unite all members of local communities in a common cause for three months each year during the annual toy collection and distribution campaign; and to contribute to better communities in the future.

Thank you for your decision to support a Toys for Tots event!

What"s a Fitness Academy???

Remember, its for the kids!

Tuesday, December 7, 2010

How to Get Big Calves

Women DO look and, yes, they DO judge you for it!

u can be as strong as possible on all of the main calf lifts, but it won’t mean jack if you do not have the low insertions. Sure, they may have size, but they may just not be as noticeable. Face it, some people will have great calves and some will not. You should definitely still train them despite your genetics. Arnold had pathetic calves, but as you can see, he brought them up through hard work and dedication. You can do it too.

Anatomy of the Calves:

The calf muscle has two main parts: Gastrocnemius and the Soleus. The Gastrocnemius is made up of two heads: the medial and the lateral. These two heads will appear to form a diamond shape whenever they are fully developed. We love our standing calf raises to build the Gastrocs.

The Soleus is not visible looking at the body on the outside. It actually lies underneath the Gastrocnemius on the rear of the lower leg. The Soleus will be most active when doing exercises whenever your knees are bent. Having a strong Soleus is important to the thickness of your lower leg, helps to stabilize your ankles, and helps to protect your Achilles. This is why doing seated calf exercises are also import.

The Top 5 Best Calves Exercises

  • Smith Machine Calf Raises
  •  Seated Calf Raises
  • Donkey Calf Raises
  • Standing single leg DB Calf Raise
  • Leg Press Calf Press (Toe Push)

Remember, we use our calves everyday, all day, so don't be afraid to throw on the weights, GO HEAVY!!!
If you have any questions please leave a comment. Thanks

Saturday, December 4, 2010

Train For Your Body Type

If you have been exercising for 30 days or more with the goal of LOSING WEIGHT with NO visible results (your measurements/body fat/weight) chances are, you are not working according to your body type. There are basically three different body types.

AN ENDOMORPH is a person with a naturally low metabolic rate is of a medium to large frame and is more prone to putting on fat weight (if you claim to just smell food and put on weight you are an endomorph) and therefore they need to watch their diets and exercise regularly to stay in shape.

AN ECTOMORPH is a small framed person with a naturally high metabolic rate in short these are the people everyone wishes would choke on their pastries as it just doesn't show on them! But ectos being hard gainers, cannot gain muscle definition easily so you see no one has it all!

A MESOMORPH is naturally very strong, of medium to large frame, has well defined musculature and though they too require regular exercise to keep in shape (who doesn't?!) they usually respond to exercise faster, than endomorphs.

The Three Basic Body Types
Thin, Flat chest, Delicate build, Young appearance, Tall, Stoop-shouldered, Has trouble gaining muscle mass
Hard, muscular body, Overly mature appearance, Thick skin, Upright posture, Gains or loses weight easily, Grows muscle quickly
Soft body, Underdeveloped muscles, Round shaped, Over-developed digestive system, Trouble losing weight, Generally gains muscle easily

A person maybe a combination of body types, so to make things easier they can be further classified into 4 more categories:

Combination Body Types

A very Indian shape to have, wherein the waist size is a lot lesser than the chest and hips, though the chest is slightly heavier than the hips. These are the people who look proportionate even if slightly overweight as their weight is equally distributed throughout the body, their upper and lower bodies have more strength than endurance, and though they do gain weight easily they also lose it as easily and proportionately.

Recommended Exercise
Cardiovascular exercises: Low impact aerobics, cycling at low to moderate tension and higher speed, brisk walking or the treadmill at maximum 3-4 incline but higher speed is recommended depending on your fitness level. Strength Training: Stick to moderate to high repetitions* (12-15 reps*) and on and off even use rep combinations as high as 25 reps and low to moderate weights (concept will vary with time as you get fitter). A combination of both compound and isolation movements will prove effective. How much weight you lift is also dependant on how you want to look ultimately. This kind of a workout will help you get fitter, stronger and leaner.

The waist chest and hips are in almost equal proportion and rulers gain weight more easily in the midsection, they do not bulk or add muscle mass easily however their weight loss is also almost equal throughout. They usually handle endurance exercises more easily than strength training.

Recommended Exercise 
Cardiovascular exercise: Biking with high tension, walking on an incline treadmill or uphill, running, jogging, steppers or stair climbers with moderate resistance will all help in burning fat effectively.
Strength training: Higher repetitions* (20+ reps*), with moderate to heavy weights. Choose more basic and compound movements over isolation (chose isolation only as finishing exercise).

As the name states, their upper body is much larger than the lower, the stomach normally protrudes and the arms and chest bulk easily though they are a lot slimmer hip downwards.

Recommended Exercise
Cardiovascular exercise:  Cycling at moderate to high tension and brisk walking or treadmill at moderate incline (3-5) and high speed, avoid jogging at high tension.
Strength training: Concentrate on lightweights and higher repetitions on the upper body and moderate to heavy weight and moderate repetitions (12-15) on the lower body. Choose compound movements for both upper and lower body as well as isolation.

The lower body is distinctly larger than the upper body, thick upper thighs, bulky inner thighs, outer thighs stick out (saddle bags) dense calves, thickset ankles, weak lower ab muscles and weak upper body.

Recommended Exercise
Cardiovascular exercise:  Cycle at higher speed and lesser tension, brisk walking or walking at high speed on treadmill without incline. Avoid steppers/stair climbers, high impact aerobics as they will further add bulk to lower body.
Strength training: Doing compound movements with moderate to heavy weights for the upper body, and both compound movements and isolation with high repetitions for the lower body is recommended.

Thursday, December 2, 2010

Crossfit WOD

Thursday December 2nd 2010 CrossFit Workout of the Day:

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

3 Reasons to Workout in the Morning

1. Wake up! Its morning and time to jumpstart your metabolism by giving your body the correct nutrients and doing a morning workout. Getting your workout done in the AM starts your day with a positive productive outlook that carries on throughout the day. This feeling is due to chemicals being released in your brain during working out such as adrenaline which is defined as:

Adrenaline: a hormone secreted by the adrenal medulla upon stimulation by the central nervous system in response to stress, as anger or fear, and acting to increase heart rate, blood pressure, cardiac output, and carbohydrate metabolism.

*picture on the left shows one of the two adrenal medulla glands which release adrenaline and are located immediately anterior to the kidneys, beneath the peritoneum.*  

2. Waking up early and working out also gets your heart pumping a larger amount of blood throughout your body which will help keep your circulatory system clean and healthy. When you work your muscles causing them to require more oxygen, your heart works harder to supply your muscles with oxygen from your red blood cells. Thus you reach your THR (Target Heart Rate) for optimal fat burning intensity levels.

3.  Starting your day with a solid workout will peak your metabolism first thing in the morning which will cause your body to burn more calories throughout the day. When you work out at night it may make it more difficult to sleep at night because your body released endorphins into your system which is defined as:

Endorphin: One of the body's own painkillers, an opioid (morphine-like) chemical produced by the body that serves to suppress pain.

Endorphins are manufactured in the brain, spinal cord, and many other parts of the body. They are released in response to neurotransmitters and bind to certain neuron receptors (the same ones that bind opiate medicines). Endorphins act as analgesics (diminishing the perception of pain) and as sedatives.
Chemically, endorphins are peptides (amino acid chains that are shorter than proteins) and they are rapidly inactivated by enzymes called peptidases.

The main benefit to working out in the morning over the afternoon is that you peak your metabolism early which carries on throughout the day burning more calories. Also causing your body to function more efficiently and healthy.  Remember, when you workout and get sore, its because your microscopically tearing your muscles down. Then when your muscles are repairing themselves getting stronger, your body burns through more calories even when your sleeping!!

Metabolism = Muscle!!!
1lb of muscle burns 50 calories per day @ Rest!!!

Have a great day and start those workouts first thing when you wake up!! Psychosomatic is ready to train and start you on the right path so contact us today for your complimentary fitness assessment!!

Wednesday, December 1, 2010

Paris Hilton

Paris Hilton & Psychosomatic Fitness workout DVD!!! Crazy we got her to rep this already huh? LOL
Ready for your copy of our Psychosomatic Fitness Pre New Year Conditioning Workout DVD?!! Answer is yes..