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Getting Ready for the Holiday Season

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Filed Under (General) by Rick Kaselj

Today, lets take a break from injuries and pain.

Let me thank you and give you an update on things.

#1 – Thank You For Your Donation and the Gift You Gave My Kids

I want to start off with a Thank You to you for supporting the Exercises For Injuries “Black Friday” sale. With your support, we were able to buy a shopping cart full of toys for the Toys for Tots charity in my community.

The kids had a fun time shopping for the toys. The part they liked best was getting a drive in the cart…

Toys for Tots Kelowna Getting Ready for the Holiday Season

Yes, they are funny little monkeys.

I was not thinking that much would happen by buying a bunch of toys but it ended up being an amazing lesson for our kids. We spent the night and a number of the days after, talking with our kids on how there are kids that can not afford toys for Christmas and will not be getting any toys for Christmas. They did not understand things at first but then it became clearer and with pride they were telling people in the store and at school about all the toys that you got for Toys for Tots in the Kelowna, British Columbia, Canada area.

Thank you for your generosity and thank you for teaching my kids a very valuable lesson.

#2 – Coaching Call with Dean Somerset and Myself

dean and rick Getting Ready for the Holiday Season

Dean Somerset and I have set the day and time that we will be doing the coaching call for all the Ruthless Mobility members.

It will be:

Thursday, January 15, 2015
6:00 pm EST (3 pm PST)

While you are going through Ruthless Mobility, make sure to jot down questions that you have for myself and Dean. We will answer them on the coaching call.

Everyone that has got Ruthless Mobility, we will send you the specific log in details and how to get us your questions.

Dean and I are looking forward to it.

#3 – This Has Exceeded My Expectation!

misc39 4 300x82 Getting Ready for the Holiday Season

The EFI Secret Group has been great.

Someone suggested that I have an area for people can go, ask questions and get help from my other friends in the health & fitness world.

I gave it a chance and it has been great.

Every day new people are joining. There is lots of discussion. Everyone is helping each other out with their injuries and pain.

I am in there every day, helping how I can.

It is awesome!

If you got a product during my Black Friday Sale or got Ruthless Mobility, contact my me at support(at)ExercisesForInjuries.com and we will let you know how you can join the group for free.

That is it for today.

We will talk to you tomorrow.

Take care and remember, the best life is a pain-free life.

Rick Kaselj, MS

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Tips to Surviving the Holiday Sugar Crash with Catherine Gordon (Part 1)

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Filed Under (General) by Rick Kaselj

It is the time of the year when we all are surrounded by Christmas treats.

Today, I got a great interview on what to do when you are surrounded by Christmas treats and you think you have no way out. Here’s what you can do about it:

Tips to Surviving the Holiday Sugar Crash with Catherine Gordon (Part 1)


CLICK HERE to watch the YouTube video interview.

In the above interview, you will discover:

  • How to manage sugar consumption during the holidays
  • What are the WORST holiday treats?
  • Why do we have to either eliminate or be cognizant of how much sugar we consume?
  • Understanding how sugar affects the appetite and the brain
  • Strategy for blood sugar control

I hope you enjoyed the interview.

That was part 1. I will be back with part 2, tomorrow.

Watch out for it.

To learn more about Catherine Gordon’s Sugar Free Diet, click here:

Lose weight with Sugar Freedom Diet Tips to Surviving the Holiday Sugar Crash with Catherine Gordon (Part 1)

If you know someone that would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care and have a great day.

Rick Kaselj, MS

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What is the Best Exercise for the Subscapularis?

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Filed Under (General) by Rick Kaselj

On the Exercises for Injuries Facebook fan page, I got a great question.

“What is the best exercise for subscapularis?”

What is the Best Exercise for the Subscapularis?

CLICK HERE to watch the YouTube video.

Subscapularis is one of the rotator cuff muscles and it’s a little different than the other rotator cuff muscles as opposed to rotating the shoulder out, external rotation. Subscapularis’ role is internally rotating the arm inwards or internally rotating it.

If you have some sort of rotator cuff injury, shoulder injury, you need to target all of the rotator cuff muscles and a lot of times what people do is they are missing out on targeting subscapularis. They might target the other rotator cuff muscles and those might be getting better but they have ignored the subscapularis muscle and that slows down the recovery of your injury to the rotator cuff muscles and also increases the risk of re-injury when it comes to the rotator cuff muscle.

I wanted to go through the best exercise when it comes to subscapularis and that is a modification to the regular push up called Push Up Plus.

How it works is you get into the push up position. You can go from your feet or you can go from your knees. Going from your knees is a little bit easier, going from your toes is a little bit harder and what you are doing is you are in the end position of the push up and then you are going to go a little bit further and you are going to focus on moving your body away from your hands.

#1 – Push Up Plus – Knees

Push Up Plus Knees What is the Best Exercise for the Subscapularis?

Push Up Plus – Knees

I have got the hands underneath the shoulders. I am coming from the knees. I am in that push up position and the rest of my body is in good alignment and what I am going to do is just doing that plus part, that last bit of the push up back to the start. I have tension on my shoulder blades and mid back and then I am just doing that last little bit and back down.

#2 – Push Up Plus – Toes

Push Up Plus – Toes2 What is the Best Exercise for the Subscapularis?

Push Up Plus – Toes

The speed that you are doing a nice controlled movement, so like one second up, hold for a second and back down. Start off with 10 repetitions then you can progress to about 10 repetitions. Start off with the knees until you get the idea of how to do the movement and then you can progress from the toes just in like a regular push up position. I am square, I am not collapsing through the mid back, I am not dropping the head. I am in good alignment then a little plus back to the start.

So there you go! If you have any type of rotator cuff injury, make sure you target subscapularis when it comes to your recovery program and your prevention program. If you are looking for the best exercise when it comes to the subscapularis, give the push up plus a go from the knees or from the toes.

Make sure to swing by exercisesforinjuries.com and enter in your injury or pain. There is a good chance that I have an article, video, or interview that will help you overcome your injury or pain.

Lastly, head down below, hit “Like” and leave me a question or comment.

If you are looking for a program to help you with your shoulder pain, then check out Fix My Shoulder Pain, here:

FMSPgroup What is the Best Exercise for the Subscapularis?

Rick Kaselj, MS

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Importance of Progressions In Your Workout

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Filed Under (General) by Rick Kaselj

Today, I have a guest article from Dennis Heenan on the importance of adding progressions into your workout.

Progressions are important for your regular workout but even in injury recovery.

Take it away, Dennis….

Rick Kaselj, MS

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Progression is often one of the most overlooked aspects when it comes to body transformation because let’s be honest…

Telling someone that you went from 10-pushups to 11-pushups, doesn’t sound to glamorous…

The majority of people want to go from 10-pushups to 100-pushups…

However, in order to get from zero to 100, you need to focus on one step at a time.

This means going from 10 to 11… 11 to 12… 12 to 13… and so on.

What you’ll notice when you do this is that your body, like your workouts, will start to progress too.

If you focused solely on progression in your workouts, it would be near impossible for you to fail.

If you are constantly making your movements and exercises more challenging, then your performance will increase which will cause your fat burning and physique to get better.

Look at a professional athlete for instance.

They add something new to their routine each and every week…

Because of the demands of their selected sports, their bodies need to be able to adapt quickly.

Yet, their bodies weren’t always like this.

Michael Jordan didn’t start practicing his famous fade away jump shot right when he started playing basketball. He first focused on form and technique jump shots, then progressed into off the dribble shots, then progressed into fade away.

See how that works? That is a perfect example of continuing to push yourself to get better through proper progression.

If you focused your workouts on performance and progression rather than simply “lose weight” or “gain muscle,” not only would you start seeing better results in your workouts…

Your body would start rapidly changing too. It’s just how the human body works.

Now, I thought it would be a good idea to provide you with some workouts that will show you an example of progression and how you can utilize it in your workouts.

So I’ve broken it down into three simple leg workouts for you that you can progress through over the next few weeks.

Although there are plenty of ways to progress, including…

• Doing more work in the same amount or less time (AKA density)
• Doing more sets with the same amount of reps (AKA volume)
• Training more frequently with the same exercises (AKA frequency training)
• Performing harder variations of an exercise
• Adding outside variables (like a box or chair) to increase workout intensity
• Using drop sets, negatives, rest pause reps, and other advanced training methods to increase intensity

We’re going to focus performing harder variations of an exercise.

So let’s start with our Level 1 leg workout:

Level 1 Leg Circuit
Perform each exercise back-to-back without rest. Rest 30-seconds between full rounds and complete 3 TOTAL times.

• Bodyweight Squats: 12-reps
• Split Squats: 12-reps each side
• Glute Bridges: 12-reps
• Mountain Climbers: 30-reps
Rest 30-seconds and complete 2 more rounds for a TOTAL of 3-rounds

Once the Level 1 circuit starts feeling easier for you, move on to the next level below.

Level 2 Leg Circuit
Perform each exercise back-to-back without rest. Rest 30-seconds
between full rounds and complete 3 TOTAL times.

• Goblet Squats: 12-reps
• Dumbbell Split Squats: 12-reps each side
• Single Leg Glute Bridges: 12-reps each side
• Squat to Toes: 30-reps
Rest 30-seconds and complete 2 more rounds for a TOTAL of 3-
rounds

Once the Level 2 circuit starts feeling easier for you, move on to the
next level below.

Level 3 Leg Circuit
Perform each exercise back-to-back without rest. Rest 30-seconds
between full rounds and complete 3 TOTAL times.

• Barbell Squats: 12-reps
• Bulgarian Split Squats: 12-reps each side
• Single Leg Glute Bridges (1 second hold at top): 12-reps each side
• Squat Jumps: 30-reps
Rest 30-seconds and complete 2 more rounds for a TOTAL of 3-
rounds.

As you can see, we kept our rep ranges the same on each exercise
while increasing the difficulty of the exercises with each level.

For example, we went from…

Bodyweight Squats => Goblet Squats => Barbell Squats

This is a great progression that will allow you to continually see results from your workouts and in the mirror as your body will be getting stronger.

As we discussed before, there are plenty of techniques that you can use to ensure progression in your workouts.

As my dad always told me…

“If you aren’t progressing, you’re regressing…”

Now if you are looking for a way to really take your workouts to the next level, I’ve put together a full step-by-step 4-week program that’s designed to help you progress through 20 DIFFERENT bodyweight ONLY workouts.

And the techniques we use in this program are the exact techniques you see celebrities using in their workouts to see their most rapid results…

And now YOU, can do the same…

Click Here To Learn More About The 3 Celebrity Techniques And To Check Out The 4-Week Superhero Body Program!

Dennis Heenan

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Enough Already Barbell Challenge Complex

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Filed Under (Cancer Exercise) by Rick Kaselj

Real quick got something fun from Shawna K.

Enjoy!

Rick Kaselj

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Hey, Shawna K. at Challenge Workouts. I want to send that Barbell Challenge Complex over to my good friend and fellow Canadian Rick Kaselj of Exercises for Injuries.

CLICK HERE to watch the YouTube video.

This is really a unique and different approach to fat loss these complexes where you can burn fat, boost metabolism and build muscle, all in 20 minutes. So if you are tired of high intensity training or just straight-out cardio, these are great alternatives. Check out the workouts and Rick will have lots of information about Challenge Complexes for you.

8 reps of each:

  • Ab Roll Out
  • High Pull
  • Reverse Lunge (8 per leg)
  • BB bent over row
  • Push Up Shoulder Touch

Rest 30 seconds to 1 minute.

Do 4 – 6 rounds, rest up to 1 minute between sets.

This work out is called “Enough Already”. We’ve got 8 reps and 5 exercises. You are going to do 4 to 6 rounds. You could even be doing 3 rounds if you are a beginner. Remember we are not working on speed, we are working on adding the load and we are always starting with a lighter load because overtime that weight is going to add up.

Make sure before you do your Challenge Complexes like with any of my challenge workouts you are doing a little warm up on your own.

#1 – Ab Roll Out

Ab Roll Out Enough Already Barbell Challenge Complex

Ab Roll Out

We are starting with an Ab Roll Out on the top of your knees. Go out as low as you can and remember belly button towards your spine. We are doing 8 reps of this. You are going to feel your hamstrings as well on the Ab Roll Out. I am just going to do 3 reps for you.

#2 – High Pull

High Pull Enough Already Barbell Challenge Complex

High Pull

Next exercise you are going to try it out without letting go of the bar and you are going into that High Pull; feet shoulder width apart, hands about shoulder width apart, deep to your knees, drive those elbows up to the ceiling, come up onto the toes, nice flat back, and tight abs.

#3 – Reverse Lunge

From the high pull, you are going to bring the bar up. Now you can be doing this on a reverse lunge with a front squat position, we are doing 8 per leg.

Reverse Lunge Front Squat Position Enough Already Barbell Challenge Complex

Reverse Lunge (Front Squat Position)

If you are not comfortable with front squat position with the barbell, go into that back squat position. We are working on getting 90 degrees on the front leg and on the back leg.

Reverse Lunge Back Squat Position Enough Already Barbell Challenge Complex

Reverse Lunge (Back Squat Position)

In that lunge position, just a quick reminder, whenever we are lunging we’ve got 90 degrees at the ankle, the knee, the hip, and the knee and the ankle at the back leg almost touch that leg down. We don’t transfer weight to that back foot. Keep all the weight on the front leg.

#4 – Bent Over Row

Bent Over Row Enough Already Barbell Challenge Complex

Bent Over Row

You will try keep going with the bar, holding the bar the whole time. Then you are going to do the Bent Over Row, slow and eccentric in the beginning when you are a little bit fresher.

#5 – Push Up Shoulder Touch

Push Up Shoulder Touch Enough Already Barbell Challenge Complex Push Up Shoulder Touch

And then from here you are going to do a push up with a shoulder touch. This is the time you let go of the bar and we are doing 8 reps.

You can rest for 30 seconds to a minute and repeat that whole circuit with 8 reps. Work on increasing the load.

There you go!

I hope you enjoyed the workout.

If you want more workouts like this, then check out Challenge Complexes, here:

Transform your body with Challenge Complexes Enough Already Barbell Challenge Complex

Shawna Kaminski

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Fun Stuff You Can Do with A Stick

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Filed Under (General) by Rick Kaselj

I am going to go shopping this weekend for a stick.

I am very very excited to be doing this.

Before this, I have been using a broom stick and a Body Bar.

Now, I am going to get a real weight stick.

Here are a few things that I am going to do when I get it.

Rick Kaselj

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Hey, Shawna K. and I have got great complex workout for you here.

You need one barbell and this is an AMRAP (As Many Repetition As Possible) set . You are going to do 5 reps of everything. You are going to do as many rounds as possible in ten minutes. You are going to grab your bar.

#1 – High Pulls

How To Do High Pulls Fun Stuff You Can Do with A Stick

High Pulls

#2 – Front Squat

How To Do Front Squat Fun Stuff You Can Do with A Stick

Front Squat

#3 – Push Press

How To Do Push Press Fun Stuff You Can Do with A Stick

Push Press

#4 – Romanian Deadlift

How To Do Romanian Dead Lift Fun Stuff You Can Do with A Stick

Romanian Deadlift

#5 – Incline Spider Crawl Push Ups

How To Do Incline Spider Crawl Push Ups Fun Stuff You Can Do with A Stick

Incline Spider Crawl Push Ups

Do this in AMRAP (As Many Repetition As Possible) style and as many times as you can, ten even twelve minutes. You will be toast with this full body workout.

If you love fun complex workouts like this, then check out Challenge Complexes, here

Transform your body with Challenge Complexes Fun Stuff You Can Do with A Stick

Shawna K.

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10 Commandments to Ruthless Mobility

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Filed Under (General) by Rick Kaselj

Today I have a great interview for you.

It is with Dean Somerset of Ruthless Mobility.

Dean goes through the 10 Commandments to Ruthless Mobility.

Dean Somerset 10 Commandments EFI Edition 10 Commandments to Ruthless Mobility

CLICK HERE to check out the interview.

In the interview, Dean highlights the 10 things that need to in a mobility exercise or mobility program in order to get the results that people are looking for.

If any one of these things is missing, then mobility exercise or mobility program will be ineffective.

To watch the interview, click on my nose above or click here.

Rick Kaselj, MS

P.S.The release of Ruthless Mobility 2.0 continues. Dean and I have updated it and added a few awesome things to it, like physical DVDs. So….

=> GET Ruthless Mobility 2.0 (59% off) <—— ENDS….

Rick Kaselj, MS

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Try The Canadian Sphynx Exercise

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Filed Under (General) by Rick Kaselj

Today I have a great exercise for you.

It is from Dean Somerset of Ruthless Mobility.

Dean goes through The Canadian Sphynx Exercise

2014 12 08 2206 Try The Canadian Sphynx Exercise

It was the one that I saw Dean do at the Ruthless Mobility seminar.

Enjoy the video and make sure to give the Canadian Sphynx Exercise a go. It is an excellent exercise to improve your mid-back mobility.

CLICK HERE to get details on the exercise

Rick Kaselj, MS

P.S. – Today I would like to announce the release of Ruthless Mobility 2.0. Dean and I have updated it and added a few awesome things to it, like physical DVDs. So….

=> GET Ruthless Mobility 2.0 (59% off) <—— ENDS….

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