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3 Filler Exercises To Ease Mid-back Tightness


Filed Under (General) by Rick Kaselj

I am writing to you from the middle of the ocean.

Up early

The family and I are on a holiday. We are on a cruise from Vancouver to San Diego. To my surprise, I was able to access the internet so I put together a video and article on a few exercises to help you with your mid-back.

Enjoy the exercises!


In today’s video, I wanted to go through 3 Filler Exercises that Help Loosen Up Your Mid-back.

3 Filler Exercises to Loosen Up Your Mid-back

CLICK HERE to watch the YouTube video.

People who sit a lot and females who do not wear proper fitting bras often end up having mid-back tightness.

The exercises below are great examples of Filler Exercises. These are quick routines that you can do in between exercises or sets, instead of quick rests. This allows you to continuously improve the movement of your body, decrease injury, help with recovery and continue getting more benefits on your workout.

I’ got Jenna to demonstrate these exercises.

#1 – Sitting and Rotating

Take a seat. Place your hands on your shoulders. Rotate to one side as far as you can. Hold that position for a second or two. Then move to the front, then to the other side. Go back and forth, side to side.

Sitting and Rotating

Sitting and Rotating

Perform 1 set of 3 repetitions on each side in a smooth controlled movement, with a good stop at the end position for 2 seconds. You may progress to 5 reps on each side; with a light resistance in your mid-back area. We’re trying to loosen up the joints in that mid-back area by going through this exercise.

#2 – Back Arches

Back Arches

Back Arches

This exercise works best on a solid surface, like a chair or bench. Place your hands on the shoulders and then arch back. We’re trying to target the mid-back area, arching through the thoracic spine.

Perform 1 set of five to ten repetitions with a good stop at the end position for a second with light intensity.

#3 – Sitting, Rotating and Side Bending

Sitting, Rotating and Side Bending

Sitting, Rotating and Side Bending

Rotate and do a side bend, and then go back to the starting position. Then, repeat rotation and side bend on the other side. With this exercise, we are focusing on the rotation and side bending movements.

Perform 1 set of 3 repetitions on each side, a total of 6 movements. You can progress to five reps or a total of 10 movements in a smooth controlled movement with a quick stop at the end position for about a second with light intensity. We’re looking at loosening up those joints and having those joints move a lot better.

If you want to learn how maximize your training results without adding another minute to your routine, then check out the 50 Filler Exercises program here:

New 50 Filler Exercises

Take care!

Rick Kaselj, MS


3 Filler Exercises For Pain Free Squatting


Filed Under (General) by Rick Kaselj

Hey, I hope you are having a great day.

The family and I are in Vancouver right now.


I got up early today to share an article and video on a few exercises that you can do between your sets to get more results.

Enjoy the exercises!


In today’s video, I will go through 3 filler exercises to help your squat get better and pain free.

3 Filler Exercises to Help Your Squat be Better and Pain Free

CLICK HERE to watch the YouTube video.

Filler exercises are exercises that you can put in between your sets. You can quickly do these exercises between sets so you are not merely sitting, standing or walking your way to the drinking fountain but actually doing something that will benefit you to improve your range of motion, prevent injury, enhance performance and a lot more. These are quick and easy exercises that you can add in to your routine.

These three filler exercises will help you achieve pain free squatting and improve your squat movements.

I got Jenna to demonstrate the exercises.

#1 – Knees to Chest

If you are having difficulty squatting down, lie on the ground to remove your weight or load. Focus on the range of motion in the hip and in the knee.

Knees to Chest

Knees to Chest

Bring the knees to the chest and work on the range of motion in the knee and in the hip in an unloaded position. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two.

Happy Baby Position

Happy Baby Position

If the knees to chest exercise is too easy, you can do the happy baby position progression exercise. Grab your feet then pull the knees towards your armpits. This exercise is working less on the knee but it is challenging the hips a lot more. You are removing the hips into a deeper position so you can get a stronger stretch in the hip position. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two. You should feel the intensity in your hips.

#2 – Bodyweight Squat

Bodyweight Squat

Bodyweight Squat

You are squatting down as deep as you can and focusing on dropping the hips down so you are working on the maximal range of motion in the hip and knees. Initially, you have your weight shifted back and you push it through your hips. You can also move your weight more forward so you can target the ankles and work on loosening up the ankles.  Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a minimum of 2 seconds up to 90 seconds with light intensity.

#3 – Bodyweight Squat with Weight

Bodyweight Squat with Weight

Bodyweight Squat with Weight

This is a progression to the bodyweight squat so now we will add load. You can grab a plate, dumbbells or some sort of weight then do a deep squat. We are trying to work on sitting back in the hips and working on improving the joint capsule in the hip. We are looking at stretching around the hip area. You hold the weight with your hands out front and elbows are in between the knees. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for at least 2 seconds and then progress all the way up to 90 seconds with light intensity.

Give those 3 filler exercises plus the progression a go for pain free squatting.

If you want to double your results during your regular workout session without adding another minute to your routine, then check out the 50 Filler Exercises program here:

New 50 Filler Exercises

Take care!

Rick Kaselj, MS


8 Refreshing Superfood Drink Recipes for your Post Workout Recovery


Filed Under (General) by Rick Kaselj

After an intense exercise session, you must fuel your body to replenish the depleted glycogen stores and help your body rebuild and strengthen its muscles. Here are 8 refreshing recovery drinks loaded with superfoods; the nutrient rich foods that are especially beneficial to your health and well-being. These will give you the much needed glucose replenishment, while quickly restoring the electrolytes levels to normal. Rehydration is a major part of the post-workout recovery process.

To make them more refreshing, use frozen or chilled ingredients; add ice if you wish. You can also make them before your exercise routine and keep them in the fridge, so they are chilled and ready anytime you want them.

#1 – Chocolate, Banana Smoothie

Chocolate, Banana Smoothie

This is one refreshingly cool and chocolaty treat that not just tastes amazing, it’s also bursting with health. In this recipe, bananas are blended with Greek yogurt and cocoa. Banana is considered a superfood as it’s filled with many nutrients like fibre, potassium, Vitamin B6 and Vitamin C. Bananas are called the number one fruit for athletes. The tryptophan content in bananas helps to improve mood and boost memory power. You can use frozen bananas rather than fresh ones, to make a thick slushy smoothie.

Greek yogurt is one of the best sources of probiotics. These are the good microorganisms that keep your digestive tract healthy while strengthening the immune system. Just like bananas, Greek yogurt is a good source of calcium and potassium. Decreasing the sodium intake, while increasing the potassium intake, is an important dietary change for reducing the risk of cardiovascular diseases.  Greek yogurt is a fulfilling treat after a tiring workout. It is rich in amino acids that are the building blocks for muscle tissue repair and regeneration. Greek yogurt is also rich in Iodine, which is needed for proper thyroid functioning and ultimately a healthy metabolism.

This one looks really appetizing when served in tall glasses, garnished with slices of fresh banana

Recipe Source [1]

#2 – Red Velvet Smoothie
Red Velvet Smoothie

Loaded with superfoods, you’ll be surprised just how yummy this tastes. Raw red beets and strawberries are what gives that attractive red colour while almond milk, dates, cocoa and agave nectar add up to make this a really healthy drink. Agave nectar is said to be a healthier choice than sugar as it has a relatively low glycemic index value.

Red beets are an incredible source of vitamins and minerals: beta-carotene, beta-cyanine, folic acid, potassium, magnesium, phosphorus and iron are, but a few of them. Ancient Romans are known to have used these medicinally as an aphrodisiac. The high amounts of boron in beets boost the production of human sex hormones.

Cocoa contains iron, magnesium, flavonoids and many other antioxidants. Raw Cocoa nibs are a better choice if you can get them, than super refined cocoa powders. The Cacao nibs add a better texture and taste to your drink. They are also said to substantially increase saliva activation.

Recipe Source [2]

#3 – Toasted Coconut & Fig Almond Milk Smoothie
Toasted Coconut & Fig Almond Milk Smoothie

Toasted Coconut and dried figs add an unusual flavour to this delicious smoothie. You can substitute with dates, if you don’t have any figs. Use any brand of almond milk or make your own from soaked almonds. Almond butter, raw honey, frozen bananas and cocoa are the other superfoods in this refreshing summer drink.

Figs [3] contain numerous beneficial nutrients, including phyto-nutrients, anti-oxidants, vitamins A, B1, and B2, and minerals like calcium, iron, sodium, potassium, phosphorus, chlorine and manganese. Figs contain both soluble and insoluble fibre. The insoluble fibre aids bowel movements and the soluble fibre helps slow digestion while stabilizing and lowering blood sugar levels. Figs are also known to help lower serum triglyceride levels.

Recipe Source [4]

#4 – Apple Banana Chia Seed Smoothie

Apple Banana Chia Seed Smoothie

The highlight of this refreshing summer drink is Chia seeds. The superfood Chia seeds are one of the best sources of Omega fatty acids, the powerful antioxidants which are believed to slow down aging and encourage tissue regeneration.

Chia seeds are great for hydration as they are hydrophilic. This means they dissolve easily in water and will not give that gritty feel on the tongue like some of the other seeds, when blended into a drink. Chia seeds expand when they absorb liquid, so they naturally thicken any drink they are added to. This one is great choice for diabetics too, since Chia seeds slow down the absorption of carbohydrates in the intestine. You can grind Chia seeds into a paste and store them, so that it can be easily added to any drink.

Yoghurt, apples and bananas are the other superfoods blended into this drink. Apples contain a wealth of antioxidants, flavanoids, and dietary fibre that can help reduce the risk of developing many diseases like cancer and heart disease.

Recipe Source [5]

#5 – Papaya-Banana Smoothie

Papaya-Banana Smoothie

The superfood papaya is the key ingredient in this incredible recovery drink. Blending papaya into your drinks creates a very creamy and smooth texture. Papaya has plenty of active enzymes that aid digestion.

Flavoured with vanilla and blended with Greek yogurt, this smoothie is rich in protein and calcium, both of which aid muscle and bone growth. A great way to enhance the health benefits of this drink is to add an additional superfood like Aloe Vera. This is a natural diuretic. It is better to use the thick gooey natural stuff, though you can also use Aloe Vera water. A little goes a long way, so use just a spoonful of the thick stuff, especially if you have a sensitive stomach.

You can substitute the bananas in the recipe with pineapple if you wish. Pineapple is a refreshing addition to any summer drink; it is an unusually high source of vitamin C, even higher than in oranges.

Recipe Source [6]

#6 – Passion Fruit Hurricane

Passion Fruit Hurricane

Cool yourself down after a sweaty workout session with this exhilarating fruit cocktail that blends together pink grapefruit juice and passion fruit puree with dark rum. Serve chilled, garnished with a wedge of fresh grapefruit.

A popular citrus fruit, the grapefruit [7] is a marvellous source of nutrients like vitamins A, C, folate, fibre, choline, limonins and lycopene. It is well known for its antioxidant and immunity boosting properties. It aids digestions and helps lower cholesterol.

Passion fruits have high levels of Vitamin A and flavonoid antioxidants such as ß-carotene and cryptoxanthin-ß. Rum is said to be beneficial in alleviating arthritis as it aids in increasing the mineral density of bones. When taken in moderation, there are extensive health benefits associated with dark rum [8]. It is well known as a great reliever for muscle pain.

Recipe Source [9]

#7 – Easy Raspberry Mango Iced Tea
Easy Raspberry Mango Iced Tea

Just imagine sipping a cup of iced tea on a sweltering hot summer afternoon. What could be more delicious and refreshing than this Raspberry Mango Iced Tea made with mango nectar and fresh raspberries? When making this drink, add English green tea bags to hot water and allow steeping for five minutes. Add the mango nectar and honey to this after the tea has cooled and then refrigerate for at least an hour. Serve with raspberries and lots of ice.

Other than Vitamin C, red raspberries [10] have powerful antioxidants like quercetin and gallic acid which protect against cancer, heart disease and age-related decline. The high ellagic acid content in raspberries gives it chemopreventative properties; regular consumption of raspberries can help inhibit, delay, or reverse carcinogenesis.

Green tea [11] contains bioactive compounds that are highly beneficial for your health. It is loaded with powerful antioxidants like flavonoids and catechins. Green tea has less caffeine than coffee, but its caffeine content works synergistically with the amino acid L-theanine to improve brain function. Green tea has been proven to boost the metabolic rates in the short term. This property of green tea is believed to aid weight loss efforts. According to research, green tea drinkers have lower risks of cardiovascular disease.

Recipe Source [12]

#8 – Cashew Ripple Strawberry Shake
Cashew Ripple Strawberry Shake

This one feels more like a dessert than a drink, as the cashew butter adds a rich creamy taste. This healthy vegan summer drink uses superfoods like soy milk, strawberries and watermelon. It is wiser to use an unsweetened version of soy milk for your smoothies, as there will be natural sweetness in the other ingredients like the strawberries.

The fat in soy milk is mostly unsaturated with zero cholesterol. This makes it a much better choice than dairy milk that has high saturated fat and cholesterol content. Soy milk has powerful phyto-antioxidants as well as both omega-3 and omega-6 fatty acids, which protect blood vessels from lesions and haemorrhages. The phytoestrogen content in soy helps prevent the loss of bone mass in your body accelerating the calcium absorption.

Cashew butter is great for the immune system and for increasing muscle and skin tone. It contains a lot of essential amino acids and is loaded with phosphorus, copper, iron and magnesium. You can also substitute the cashew butter with peanut or almond butter in this recipe. Remember to serve this thick chilled concoction with a spoon rather than a straw.

Recipe Source [13]

If you want to learn the secrets of foods that will help you turn back the hands of time and restore your natural vitality and slimmer body, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

Rick Kaselj, MS



[1] Chocolate, Banana Smoothies – http://www.therusticwife.com/#!Chocolate-Banana-Smoothies/c1v05/55aefbcc0cf24f011b6401cc
[2] Healthy Red Velvet Smoothies – http://chocolateandcarrots.com/2013/08/healthy-red-velvet-smoothies
[3] Seven amazing reasons to eat more figs – http://www.naturalnews.com/041332_figs_nutrition_healthy_food.html
[4] Toasted Coconut & Fig Almond Milk Smoothie – http://theysmell.com/almond-milk-smoothie/
[5] Apple Banana Chia Seed Smoothies – http://joylovefood.com/apple-banana-chia-seed-smoothies/
[6] Papaya-Banana Smoothie – http://www.foodnetwork.com/recipes/bobby-flay/papaya-banana-smoothie-recipe.html
[7] Grapefruit: Health Benefits & Nutrition Facts – http://www.livescience.com/54746-grapefruit-nutrition.html
[8] Rum: Top 8 Unbelievable Health Benefits – http://ppcorn.com/us/2016/03/28/rum-top-8-unbelievable-health-benefits/
[9] Passion Fruit Hurricane – http://www.foodnetwork.com/recipes/ted-allen/passion-fruit-hurricane-recipe.html
[10] Red Raspberries – http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/red_raspberry_facts.htm
[11] 10 Proven Benefits of Green Tea – https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/
[12] Easy Raspberry Mango Iced Tea – http://www.cookingonthefrontburners.com/2016/05/easy-raspberry-mango-honey-iced-tea.html
[13] Shakes! Matcha or Cashew Ripple Strawberry – http://kblog.lunchboxbunch.com/2012/07/cashew-ripple-strawberry-shake-weekend.html

Okanagan (Canada) Peaches: What are the benefits, How to pick the perfect peach, How to store them


Filed Under (General) by Rick Kaselj

Of all the flavors associated with summertime, few are as beautiful as that of a ripe, perfect peach. Sweet, fragrant, juicy peaches are absolute treasures at this time of year, and most grocery stores now have bushels of them near their entrances so the fruits’ scent will entice you over as soon as you set foot through the door.

While many people buy carloads of peaches in order to preserve them for the winter—whether it’s by canning them in syrup or baking them into pies and cobblers—others prefer to grab as many as possible just to enjoy in their raw, unaltered beauty, and with good cause! There’s really no taste like that of a summer-fresh peach, and right now is the ideal time to enjoy them.

Okanagan (Canada) Peaches



When we think of peaches, Canada rarely comes to mind as a place where these delicate-fleshed fruits will thrive. Peaches are believed to have originated in China, and traders helped to spread them around throughout India and the Middle East before they made their way to Europe, and then North America. Many peach varieties thrive in the warm, southern USA states like Georgia (it’s the state’s official fruit!), South Carolina, and California, but a surprising number of peaches are actually cultivated in the balmy Okanagan valley in southern British Columbia, Canada. In fact, the Okanagan is so renowned for its stone fruits that there’s actually a town called Peachland, where the fruits have been cultivated since the 1890s.

If the thought of Canadian peaches intrigues you, there are a few different varieties that you can look for at your grocery store: Suncrest, Fairhaven, and Redhaven are a few to look out for, while O’Henry and Raritan Rose are a bit harder to find, but well worth the effort to do so. You’ll likely have an easier time finding Okanagan varieties if you’re located within Canada or the northwest coast in the USA, but talk to your grocer or the suppliers at your local farmer’s market: you may be surprised to discover that the peaches being offered are from BC.

So, what are their health benefits?


Aside from being delicious, peaches are also startlingly good for you. They’re very high in fiber, which is as essential for reducing cholesterol levels as it is for maintaining a healthy digestive system. Peaches are surprisingly good sources of vitamin A, which keeps all of our organs working properly and is vital for reproduction, and also helps us to maintain our vision.

Although they’re not at high in antioxidants as blueberries or goji berries, they do have a fairly high level at 1,826 per cup of fruit. These antioxidants are essential for a strong, healthy immune systems: they help to reduce inflammation and can also help to deter cancer and other chronic health issues, and also do wonders for maintaining healthy skin.

In addition to helping to slow skin’s aging process, the zinc in peaches is known to boost testosterone levels in men. Peaches’ potassium content assists with nervous system function and regulates heart rate, while its calcium and iron levels help with bone maintenance and hemoglobin production in red blood cells, respectively.

These fruits even help reduce obesity: their high fiber content isn’t just great for lowering cholesterol—it also helps to make people feel full longer, thus curbing appetite. The fact that peaches also have beneficial effects on digestive issues such as IBS, ulcers, and gastritis makes them a powerhouse as far as holistic healing is concerned.

It’s rather wonderful to consider that every bite you take out of one of these fruits also nourishes and heals your entire body on so many levels, isn’t it?

One thing to keep in mind is that peaches regularly make their way onto the “dirty dozen” list of pesticide-contaminated produce. If you’re aiming to add more peaches into your diet for their numerous health benefits, it’s best to try to buy organic fruit whenever possible. Although washing fruit thoroughly can eliminate a lot of pesticide residue, peach skin is very permeable, so chemicals can seep through their exterior fuzz and into the flesh very easily.

How to choose them


Peach butter - Peaches

If you’re grocery shopping and in search of a few perfect peaches, there are a few different techniques to help you choose those that are at their peak:

#1 – Smell them.

This might make you feel a bit weird, but if you’re okay with looking a little awkward at the supermarket, it’s one of the best ways to help you select your fruit. You know that little hollow at the top of the peach where the stem used to be? Smell that. If there’s a fairly noticeable sweet, floral fragrance, then your peach is well on its way to ideal ripeness. If it’s barely discernable, it was picked too early and still has a way to go before it’ll taste right. As a lovely elderly lady at a shop once told me: “the way a peach smells will tell you how it’s going to taste”.

#2 –Squeeze them gently!

The “shoulders” of the fruit (the curved part around where the stem was) are a great indicator of ripeness. Don’t squeeze that area too hard, but just press in very gently and see whether the flesh gives a little or not. If it does, pop that beauty into your cart. If it’s really firm, set it aside – it’s not ready yet. In terms of squish-ability, you can use your own face as a pressure reference: if you squeeze a peach and it has the same give as the tip of your nose, it’s perfect.

*Note: If you come across a bunch of squishy peaches that smell great but are too soft to eat without them falling apart all over you, it’s great idea to pick them up anyway. You can turn them into jam or jelly and make sure none of that juicy sweetness goes to waste.

#3 -Do comparative weighing.

Did you know that a ripe fruit will weigh slightly more than an unripe one? Select a few peaches of the same approximate size, and weigh them—the heaviest one will be the ripest, thanks to water content within the fruit.

If you find a few beautiful peaches that aren’t quite ripe enough yet, don’t despair! Buy them anyway, and pick up a couple of ripe bananas while you’re at it. When you get home, pop the peaches and bananas into a paper bag together, and let them hang out for a few days: the ethylene gas released by the bananas will help your peaches to ripen more quickly.

Keeping them fresh



Now that you have a few perfect peaches (assuming that you’ve managed to refrain from cramming them all in your mouth before you got home), you need to store them. This can be tricky, since peaches are as delicate as …peaches… and can bruise and tear rather easily.

If you’ve picked some peaches that are a little under-ripe, or are quite firm, it’s best to keep them at room temperature for a few days so they can ripen to their full potential. You’ll want to place them stem-side-down on a plate or cutting board, away from direct sunlight, in a room that stays a pretty steady, warm temperature. Of course, the problem with storing fruit in open air during the summer months is that their scrumptious scent usually draws insects, which will attempt to eat your peaches before you get to them.

The way to fend the wee beasties away is to cover the fruits with a protective mesh screen cover. In the same way that people hide in mesh tents to keep from being devoured by mosquitoes, the peaches can rest in safety beneath mini mesh tents, which will keep fruit flies, bees, wasps, and bottle flies away from your treasures.

Once they’re ripe, it’s important to keep them refrigerated to preserve their freshness. Now, when it comes to enjoying your peaches raw, there are two opposing views: some people love to bite into cold, crisp peaches straight from the fridge, while others insist that the peaches be removed from the cold and allowed to warm to room temperature to really enjoy their sweetness. On a hot day, the colder peaches can be incredibly refreshing, but is that preferable to enjoying the fruit when it’s at its best? It’s probably a good idea to try both (several times, if needed) to determine which you prefer.

If you’re going to indulge in a very ripe, room-temperature peach, remember that it’s probably a good idea to do so while leaning over the sink: it’s going to be a gloriously juicy mess, and worth every drip.

If you want to be healthy and sexy the natural way through simple food hacks, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

Rick Kaselj, MS


3 Best Moves to Relieve Back Pain for Men


Filed Under (General) by Rick Kaselj

My clients usually ask me how to manage their middle back pain. There are a couple of exercises that I recommend them to do. I mostly give these to men but these stretches also works great to women.

If you have any tightness or pain in your mid back area from sitting too much, then these exercises will definitely help you out.

Enjoy the article and video below!


In today’s video, I will go through the must do mid back pain relief exercises for men.

MUST DO: Middle Back Pain Relief Exercises for Men

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1 – Sit, Twist and Side Bend

Sit, Twist and Side Bend

Sit, Twist and Side Bend

You sit in a chair, rotate and then side bend. Andrea brings her hands behind her head, elbows back, rotate in the mid back area and side bend in order to work on the mid back area. Perform one set of 3 repetitions on each side holding the end position for a second or two. We are looking for a light stretch or light resistance in the mid back area.

#2 – Rock and Roll

Rock and Roll

Rock and Roll

This exercise works best with the stability ball. You will kneel, place your hands wide on the stability ball and then you will rotate to one side. We are working on rotating the mid back area and then rocking to the other side. Perform one set of 3 repetitions on each side in a smooth controlled movement holding it for a second or two. We are looking for a light stretch or mobility movement happening in the mid back.

#3  – Pretzel Stretch

Pretzel Stretch

Pretzel Stretch

You interweave and clasp the hands then bring the elbows up. We are really focusing on the middle back. If you don’t have the flexibility getting in this position, then do it to the best of your capability. Perform one set of 2 repetitions holding it for 10 to 15 seconds with a light stretch intensity.

So there you go, those are the three must do middle back pain relief exercises for men.

If you want to end your back discomfort permanently, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS


4 Ways To End Elbow Pain


Filed Under (General) by Rick Kaselj

Hey, I hope you had a great weekend.

The sun is shining and it is a beautiful Monday.  I had a delightful walk this morning as I enjoyed the sun, fresh air and scenery.

Morning Walk

Today, I’ll share with you some tips on how to  get rid of your elbow pain.



In today’s video, I wanted to go through the 4 steps to elbow pain relief.

4 Steps to Elbow Pain Relief

CLICK HERE to watch the YouTube video.

I got Alix to demonstrate.

#1- Eliminate unnecessary stress on the elbows

If you are working out your upper body, gripping, rowing or any activity that involves using your elbows, decrease the stress on the elbow. If you decrease the unnecessary stress on the elbows, it allows the elbows to recover, heal and get rid of the elbow pain.

#2 – Do not use too much force

Do not use too much force

If you are doing rowing movements, you tend to overdo it and wear out your wrists. You are probably curling with the wrist, gripping hard and pulling with the biceps. You have to decrease the force and use as much force as you need in the hand. Do not over grip.

#3 – Utilize the shoulders

If we are doing heavy movements, we tend to use the hands, the wrist and the biceps a lot more. We should use the large muscles in the shoulders to do the movement.

Utilize the shoulders

When performing a rowing movement, your wrist is in neutral and we are focusing on pulling through with the elbows and focusing on the movement happening in the mid back, shoulders and lats. There isn’t a ton of curling movement and there isn’t a ton of biceps doing the work. The elbows are pulled back but the majority of the work is in the shoulders. If you suffer from elbow pain when rowing or doing any type of pulling movement, try to do the movement from the shoulders. Let your shoulders do the work.

#4 – Target trigger points in the elbow

You are going to bend the elbow and work your way through the outer part of the muscle then look for sensitive areas. When you find the sensitive area, you will press it. When it relaxes, move to the other one.

Target trigger points in the elbow

Ideally, look for at least 5 sensitive areas on the outer part of the elbow and on the inner part of the elbow. Do not look for like 10 or 20 because it is being a balancing act. We don’t want to irritate the tissue that leads to more pain.

So there you go, those are the 4 steps to relieve elbow pain.

If you want to learn how to effectively and safely eliminate your tennis elbow pain, then check out the Tennis Elbow Pain Solution program here:


Take care!

Rick Kaselj, MS


2 Reasons Why Your Tight Hamstrings Causes Back Pain


Filed Under (General) by Rick Kaselj

Hey, I was looking back at some of the YouTube videos that I’ve done. I came across a video about hamstrings and back pain wherein I answered a great question from an EFI loyal subscriber. So, I dug it up and share it with you today.

If you have tight hamstrings, check out the article and video below. Plus, watch out for new YouTube videos as I am heading off to film more videos for you.



In today’s video, I wanted to explain how your tight hamstrings could be the cause of your back pain.

How Your Hamstrings Can Be The Cause of Your Back Pain

CLICK HERE to watch the YouTube video.

Your tight hamstrings causes you back pain in two different ways.

I got Orsy to demonstrate.

#1 – Changes the position of the pelvis and the back when standing

Changes the position of the pelvis and the back

Normally when you are standing, your pelvis and back should be in their normal positions. If you have tight hamstrings, the muscles will shorten which changes the position of the pelvis and the back. The curve in the back is normal. Whenever we lose that curve, it puts unnecessary stress on the spine which increases the risk of irritation, pain and injury. We have to loosen up the hamstrings so the spine or lower back will be in a normal curve position.

#2 – Pelvis tucked and back flattened out during squat

Pelvis tucked and back rounded out during squat

When you are in a squatting movement, your tight hamstrings will pull your pelvis and change the position of your lower back. You will find it difficult to do the movement. If your hamstring is tight, the pelvis is tilted back (tucked). The tightness will move your pelvis back and flatten out your back. The flattening out of your back increases the risk of irritation, injury and pain. We have to work on loosening up the hamstrings and lengthening the muscles.

If you want to get rid of your stubborn hamstring injury once and for all, then check out the Hamstring Injury Solution program here: 


 Take care!

Rick Kaselj, MS


4 Stretches To Fix Tight Hips & Hamstrings


Filed Under (General) by Rick Kaselj

A few days ago, the family and I went to a hike in Cedar Mountain.

Cedar Mountain Park

When I got home, my hips and hamstrings got a little tight. So, I went through a couple of exercises to loosen them up. The stretches really help me out so I am sharing the exercises with you today to fix your tight hips and hamstrings.



I wanted to go through the quick fix for tight hips and hamstrings.

Quick Fix for Tight Hips and Hamstrings

CLICK HERE to watch the YouTube video.

I got Janice to demonstrate the exercises.

#1 – Hamstring Walkouts

Hamstring Walkouts2

Hamstring Walkouts

Perform one set of five repetitions.

#2 – Foot to Hand

Foot to Hand

Foot to Hand

Perform one set of five repetitions on each side.

#3 – Hip Hinge

Hip Hinge

Hip Hinge

Perform one set of five repetitions.

#4 – Deep Squat with Hold

Deep Squat with Hold

Deep Squat with Hold

Perform one set of five repetitions holding the end position for five seconds.

If you want to get rid of your stubborn hamstring injury once and for all, then check out the Hamstring Injury Solution program here:


Take care!

Rick Kaselj, MS