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4 Easy Stretches To Loosen Up Your Hamstrings

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Filed Under (General) by Rick Kaselj

Last week, my wife and I went to our first black tie gala.

It was interesting to be in a room full of people who were all dressed up. The last time I remember I’ve been in a setting like this was during my wedding.

black-tie-gala

It has been a good experience and we’ll see if I’ll ever go to one again.

Today, I will share a few stretches that you can do if you have tight hamstrings.

Enjoy!

================================================================

In today’s video, I wanted to go through a few hamstrings stretches for flexibility.

Hamstring Stretches for Flexibility

CLICK HERE to watch the YouTube video.

I got Jenna  to demonstrate the exercises.          

#1- The Walk Outs

From standing position you are going to squat down then you are going to walk out, almost like into a plank position and then you are going to walk back and go into a pike position, to a point where you are getting a stretch in the hamstrings, may carry on the glute and then you walk back out.

1-the-walk-outs

The Walk Outs

This one is a dynamic stretch, working on going to a point where you are feeling a light stretch.

Perform 1 set of 5 reps in a smooth controlled movement coming to a good stop of 2-3 seconds hold at the end position with a light intensity.

#2- Deep Squat Into A Forward Fold

From standing position, separate the feet a little wider, go into a deep squat position. Grab the front of your toes and then bring the hips up, straightening out the legs, going to the point where you are feeling a stretch in the hamstrings and then you are going to offload back to starting position and repeat.

2-deep-squat-into-a-forward-fold

Deep Squat Into A Forward Fold

This one is more of like a dynamic stretch at the hamstrings that might be carried on into the glute area.

Perform 1 set of 5 reps in smooth controlled movement with a good stop of 2-3 seconds at the end position with a light intensity.

#3- Rocking Half Lunge

Moving into the lunge position, straighten out the leg and then bend forward in order to increase the intensity. Offload that bend again going into the 90-90 position, then move back into the hamstring stretch again. You can bend forward to the waist in order to intensify the stretch and then offload it again then back into the hamstring stretch.

3-rocking-half-lunge

Rocking Half Lunge

This one is more of like a dynamic stretch that we are working on at the hamstrings.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop of 2-3 seconds at the end position with a light intensity.

#4- Hamstring Stretch With Band

Lie on your back on the floor. Loop the tubing around your left foot with the knee extended. The opposite leg or right leg is bent. As your right leg is up in the air, pull the tubing towards you and stretch out the leg as much as you can in order to target the hamstring area that might carry on into the glute.

4-hamstring-stretch-with-bandHamstring Stretch With A Band

This one is a static stretch of hamstrings and glutes.

Perform 1 set of 2 reps, alternating back and forth with a 20-second hold and light intensity targeting the hamstring and glute area.

Give those 4 hamstring stretches a go to improve the flexibility of your hamstrings.

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

hamstring-injury-solution2

Take care!

Rick Kaselj, MS

.

3 Stretches To Reduce Calf Pain and Tightness

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Filed Under (Fitness, General) by Rick Kaselj

This past weekend, my wife was out of town. The kids taught me the latest craze in their school which is bottle flipping.

bottle-flipping

So last weekend, we spent roughly around two hours walking around the neighborhood trying to bottle flip on the different things we see around the area. I don’t quite understand the point of bottle flipping but it was great to spend a bunch of time with my kids doing something they enjoy.

Today, I will share some quick hacks that you can do to relieve calf pain and tightness.

Enjoy!

===============================================================

In today’s video, I wanted to answer a question from George, an avid Exercises For Injuries subscriber…

“What are some exercises that help with a dull pain in my calf near my ankle?”

George says, this past winter he slipped and felt a pull in his calf area. He went to his doctor and his doctor said it was not anything severe. He should just stretch it out. He asked if I have some exercises to recommend.

George, you can do stretching and a couple of other things to help overcome dull pain in your calf.

Dull Calf and Ankle Pain Relief

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate the exercises.

#1.1- Foam Rolling Out The Calf

So you will use a foam roller. You can use a 1-foot foam roller.

Sit on the floor. Flex the right knee. Place the left leg, heel above the foam roller, then prop yourself up and roll through to just below your knees and roll back to calf area. You will probably feel a sensitive area if you hold that area.

1-1-foam-rolling-out-the-calf

Foam Rolling Out The Calf

We are working on decreasing the tension in that calf area. We are working on elongating the tissue addressing any muscle fibers that are over active and dealing with trigger points. So it will elongate and decrease the tension so there will be less pulling going on in that calf area.

#1.2 – Foam Rolling Out the Calf (Rotating Legs Inwards)

Same as above, but bring the legs inwards then roll through.

1-2-foam-rolling-out-the-calf-rotating-legs-inwards

Foam Rolling Out The Calf (Rotating Legs Inwards)

Bringing the legs inwards will target working more on the medial or inside part of calf.

#1.3 – Foam Rolling Out The Calf (Rotating Legs Outwards)

Same as above, but bring the legs inwards then roll through.

1-3-foam-rolling-out-the-calf-rotating-legs-outwards

Foam Rolling Out The Calf (Rotating Legs Outwards)

Bringing the legs inwards will target working more on the lateral or outer part of calf.

Perform 1 set of 5 reps in a smooth controlled movement with an intensity of feeling of massage going on. We do not want a screaming pain because if you irritate the tissue, it is going to do the exact reverse, it is going to tighten it up more and lead to more pain.

Alternative to Foam Roller: Medicine Ball, Soccer Ball, Basketball

rolling-out-the-calf-with-a-ball

Rolling Out The Calf With A Ball

#2- Calf Stretch

In standing position, take a big step forward with the toes are pointing straight ahead. Back leg with heels out in order to have the pointing straight ahead.  Most of the weight is on the back foot keeping the heel down to get a stretch in the calf area.

2-calf-stretch

Calf Stretch

In this position, we are targeting to stretch the calf area. You will feel the stretch depending on where you have tension or tightness.

Perform 1 set of 2 reps on each side, with a 20 seconds hold and intensity of light stretch, alternating back and forth, even on the non-injured side because going through the non-injured side is going to help and  will also give the injured side a bit of a break.

#3- Heel Drops

Use a step (foam roller or the bottom step of the stairs). Put the balls of your feet on the step. Place the hands on the wall for balance. Ankles straight then drop the heels down.

3-heel-drops

Heel Drops

This is a dynamic stretch to the calves.

Perform 1 set of 5 reps in a smooth controlled movement and then holding that bottom position for 2 seconds with an intensity of feeling a good stretch happening in dropping the heel down.

Give those 3 exercises a go to overcome the dull pain in your calf, just above your ankles.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program here:

patellofemoral-syndrome-solution

Take care!

Rick Kaselj, MS

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6 Postural Exercises for Desk Workers

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Filed Under (Fitness, General) by Rick Kaselj

I was flipping through my phone gallery then I found this very funny photo that I took while I was in Vancouver earlier this month. Check it out…

air-b-b

I was wondering if one can rent this place on Airbnb. I never checked it out but it would be a funny concept.

Today, I will share a couple exercises to help fix your posture. If you work in the office or you sit a lot, then make sure to check out the exercises below.

Enjoy!

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 In today’s video, I wanted to go through posture fix workout for office workers.

Posture Fix Workout for Office Workers

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Bent Over Row

Start in standing position, bend the knees and hips at 45-degree angle. Head is in line with the rest of the body. Tighten the abdominal area and use weights (dumbbells or kettlebells) and go through the rowing movement bringing the elbows just past the shoulder and then back to the start.

1-bent-over-row

Bent Over Row

With this exercise, we are working on improving posture especially if you are on office worker. The rowing movement works on the mid-back area which helps counteract the rounded shoulder posture.

Perform 1 set of 10 reps in a smooth controlled movement with a quick stop at the start and end position with an intensity of feeling the muscles in the mid-back and shoulder areas are working.

 #2- Tubing Row

Sit nice and upright on the floor. Legs are straight. Get a resistive tubing and then do rowing exercise.

2-tubing-row

Tubing Row

In this exercise, we are working on mid-back area and counteracting the rounded shoulders.

Perform 1 set of 10 reps in a smooth controlled movement with a good stop  of 2 seconds at the end-position with a medium intensity.

#3- Superman’s Exercise

Lie down on your stomach. Arms are overhead and then lift one arm up and the opposite leg, then do lift alternate back and forth.

3-supermans-exercise

Superman’s Exercise

In this exercise, we are working on the muscles in the shoulder blades, glutes and hamstrings. This reverses the office posture. Often times, office workers have poor activation in their glutes and hamstrings so we are dynamically stretching the hip flexors. When lifting the arm up, we are stretching out the mid-back area and the front of the shoulder.

Perform 1 set of 10 reps, so 5 on each side, in a smooth controlled movement with a good stop at the top position of 1-2 seconds with an intensity of feeling the muscles working around the glutes, hamstrings and shoulder blade area.

#4- Seated Chest Fly

In a cross-sitting position, bring the weights out in front and then out to the side.

4-seated-chest-fly

Seated Chest Fly

Another way of making it more challenging is to modify it by sitting towards the front of the chair, then lean back, feet are flat, knees bent. You are tilted back working the abdominal area, but also working the mid-back area — targeting the core, shoulders and in between the shoulder blades. Bring the weights out in front and then out to the side.

#5- Behind-The-Back Finger Stretch

In a standing position, reach behind the back, grab the fingers and stretch the arm, the lower shoulder and also stretching the arm above the shoulder.

Modified Stretch: If you are not that flexible, you can modify the stretch by using a towel, reaching to whatever level you can behind your back and then you can either pull up with the top hand to stretch out the bottom or you can pull down with the bottom hand and stretch the top hand. Do the same to the other side as well.

5-behind-the-back-finger-stretch

Behind-The-Back Finger Stretch

Perform 1 set of 2 reps, alternating back and forth with 10-15 seconds hold with an intensity of light stretch in the top shoulder and bottom shoulder.

#6- Behind-The-Back Neck Stretch

In a standing position, interlace the fingers behind your back. Lift the arms up, stretching out the front of the shoulder and then drop the head to the side and then to the other side.

6-behind-the-back-neck-stretch

                                                                                  Behind-The-Back Neck Stretch          

In this exercise, you are strengthening the mid-back area and stretching out the front of the shoulder and neck.

Perform 1 set of 3 reps on each side, alternating back and forth with a hold of about  5 seconds.

Give those 6 exercises a go if you have a desk job who wants to correct your posture.

If you want to learn how to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:

NECK PAIN SOLVED PROGRAM

Take care!

Rick Kaselj, MS

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5 Best Stretches To Fix Anterior Pelvic Tilt

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Filed Under (Fitness, General) by Rick Kaselj

This morning, I took the kids to school. Then, I came across this awesome stretch of sidewalk. 

sidewalk-in-the-city

The leaves fall from the trees and blown away across the sidewalks.

It was a lot of fun to walk on the big pile of leaves. This reminds me to stop for a while and try be a kid again whenever I can.

Today, I will share a few best stretches that will help correct your anterior pelvic tilt.

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In today’s video, I wanted to go through the best anterior pelvic tilt stretches.

Anterior Pelvic Tilt Stretches BEST ONES TO DO!

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Standing Quads Stretch

In standing position, the other leg is straight, then the other leg is flexed bringing the heels towards the seat, grabbing the forefoot with hand.

1-standing-quads-stretch

Standing Quads Stretch

In this position, we are looking for the stretch in the quads.

PROGRESSION: If you want to intensify the stretch, you can just bring the knee back a little bit more. This targets the quads,the front of the hips and hip flexors which tend to be tight if you have anterior pelvic tilt.

Perform 1 set of 2 reps, alternating back and forth between legs with 20 seconds hold with a light stretch.

#2- 90-90 Hip Flexor Stretch

In kneeling position, with the front leg, knee and hip is at 90 degrees, keeping the front foot flat as much as you can. The opposite hip is straight with the knee flexed. Tighten up the abdominal area and glutes, then bring the hips forward.

2-90-90-hip-flexor-stretch

90-90 Hip Flexor Stretch

This will give a great stretch for the anterior pelvic tilt because it really targets the front of the quads which tend to be tight (especially in rectus femoris – the double joint quad muscle).  This also works on the hip flexors, which tend to be tight in people with anterior pelvic tilt.

Perform 1 set of 2 reps, alternating back and forth on each side with 20 seconds hold and intensity of light stretch.

#3- The Pigeon Pose

From a plank position, bring the foot up and bring it to the opposite hand, then lean on the front leg.

3-the-pigeon-pose

The Pigeon Pose

We are working on stretching out the rotators in the hip, which often times is tight with people with an anterior pelvic tilt.

Perform 1 set of 2 reps, alternating back and forth, with 20 seconds hold and intensity of light stretch in the hip rotators.

#4- Back Arches

From downward dog go into the press-up or back-arched position.

4-back-arches

Back Arches

We are working on the mobility in the lumbar spine or lower back. A lot of times in people with anterior pelvic tilt, they have poor mobility in the lower back which contributes to anterior pelvic tilt even more, so what we want to is increase the mobility  and movement in the lower back in order to help with anterior pelvic tilt.

Perform 1 set of 5 reps with 3-5 seconds hold at the end position with an intensity of feeling mobility in the low-back spine area.

#5- Single Leg Happy Baby

Lie on your back. Pull left knee towards your shoulder, grabbing the left foot with your left hand and then hold the knee to the side. Switch to the other side.

5-single-leg-happy-baby

Single Leg Happy Baby

We are really working is that end range in the hips, in the opposite direction, really targeting the glutes and the hamstrings.

Perform 1 set of 2 reps, alternating back and forth between legs, start the hold to 10 seconds ( progress to 15  seconds, then to 20 seconds) with an intensity of light stretch in the glute and hamstring area.

Give those 5 stretches a go when it comes to dealing with anterior pelvic tilt.

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:

best gluteus maximus exercises

Take care!

Rick Kaselj, MS

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Top 3 Exercises to Keep your Knees Pain-free

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Filed Under (Fitness, General) by Rick Kaselj

I want to wish everyone from USA a happy Thanksgiving. Enjoy the day with your family and friends.

Thanksgiving Celebration Tradition Family Dinner Concept

Today, I will share a few pain relief exercises for runner’s knee. 

Enjoy the exercises! Happy Thanksgiving Day!

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In today’s video, I wanted to go through the top 3 knee pain relief exercises for runner’s knee.

Top 3 Knee Pain Relief Exercises for Runner’s Knee

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1- Foam Rolling Out The Quads

Foam roll out the right quads going from the hip, rolling through the main belly of the quad, going to just above the knee and then rolling through in smooth controlled movement.

1-foam-rolling-out-the-quads

Foam Rolling Out The Quads

Perform 1 set of 5 reps, moving down and up the quad is 1 rep in a smooth controlled movement with an intensity that depends on how much bodyweight you put into it. The more bodyweight you put into that foam roller, the deeper the massage. Do not overdo it because you will irritate the quadriceps, which will lead to more knee pain.

#2- Lying Down Quad Stretch

Lie on your side. Stretch out the left knee. Stacked up when it comes to hips and shoulders. Tighten up the abdominal area, bend the knee and bring the leg back. You should feel a stretch in the quads and also probably in the hip flexors and you might feel it in your iliotibial band as well.

2-lying-down-quad-stretch

Lying Down Quad Stretch

A lot of times, with runner’s knee, it is difficult to do quad stretches on the typical ones that you find and I find this one working.

Perform 1 set of 2 reps, holding the stretch for 20 seconds, looking for a light stretch.

Note: With all the exercise do a alternate back and forth. So the 1st one the quads foam rolling, do it on the right side. After doing one set, do on the left. The reason is because you wanted to balance the body. Also even if the pain is just on one side, it will work well when it comes to preventing an injury on that pain-free side. This also gives the painful side a little bit of a break from the exercises. So you might be doing a whole bunch of exercises to help with your knee pain but you are not giving your knee a rest to recover when it comes to what you put through.

#3- Hip Drop

Stand on one leg. Bend in the knees. Drop the hip out and then go back up straightening the knees, squaring up with the hip.

3-hip-drop

Hip Drop

With this one, we are working on the hip. A lot of times, the root cause of runner’s knee is a hip issue which oftentimes involves stability, strength, endurance and activation in the muscles of the hip. So this hip drop exercise works well.

Most of the time, we tend to stand on one leg with our movements  (walk or run) as opposed to squat where you are standing on both legs evenly, so we wanted to replicate that.

Perform 1 set of 5 reps on each side, in a smooth controlled movement, holding a good stop of 1-2 seconds at the end position.

Give those 3 exercises a go to help when it comes to knee pain relief for runner’s knee.

If you are suffering from any kind of knee discomfort and want to permanently eliminate knee soreness, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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5 Tasty Gluten Free Turkey Dishes For Your Holiday Feast

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Filed Under (Food, General) by Rick Kaselj

We’ve already celebrated our Thanksgiving here in Canada. But if you are from USA, I know you are getting ready to celebrate Thanksgiving Day with your family and friends.

Today, I will share some gluten free turkey dishes you can prepare for the holiday. 

Enjoy the recipes!

It’s nearly time for Thanksgiving and you’re getting ready to prepare a delicious holiday feast. You’ve got the classic Thanksgiving menu in mind; the traditional roasted turkey filled with stuffing, served with thick gravy and accompanied by a selection of side dishes.

Only now, you no longer eat gluten. In your mind, you say an emotional goodbye to the bread-based stuffing of your childhood, the gravy thickened with flour and, well, just bread in general. Then, you ask yourself (whilst trying not to hyperventilate): “What’s Thanksgiving without the stuffing-filled turkey and the thick gravy!? What am I going to do now?!”

But don’t worry. It’s actually surprisingly easy to make sure your holiday feast is gluten-free. In fact, you (and your other guests) probably won’t even notice!

The good news is that the superstar of any Thanksgiving menu, the fresh turkey, is always gluten-free, as long as it hasn’t had anything added to it. Even spice mixes, herbs-coatings and sauces can contain hidden gluten, but if you add the extras yourself, it’s easy to keep an eye on the ingredients and ensure that your holiday menu’s ‘main event’ is definitely gluten-free.

Stuffed turkey breast with baked vegetables and spices against holiday lights background.

With regards to the stuffing, you can either just omit the stuffing altogether or make a gluten-free stuffing that you and all your guests can enjoy. Similarly, the gravy can be thickened with a gluten-free alternative to conventional flour or can be thickened in another way, such as through the reduction method.

But let’s focus on the most important thing – the turkey. Get ready for five super-simple and delicious gluten-free turkey dishes that will be the star of any holiday feast.

#1 – Simple Roast Turkey

As previously mentioned, fresh turkey is inherently gluten-free. If you just roast the turkey as it is, placing lemons inside the cavity instead of stuffing, that’s as simple as it gets. Just brush the turkey with oil, sprinkle with herbs and roast it in the oven. Taste of Home’s recipe [1] is one of the most simple and delicious recipes out there and proves that you don’t have to make things complicated to enjoy a gluten-free Thanksgiving.

You will need:

  • 1 turkey, weighing around 10-12 lbs
  • 6-8 garlic cloves
  • 2 large lemons
  • 2 tablespoons of olive oil
  • 2 teaspoons of dried rosemary
  • 1 teaspoon of sage

Preheat the oven to 325 degrees Fahrenheit. You’ll need to cut the turkey skin in a few places, in order to insert the garlic cloves underneath. Then, cut the lemons in half. Squeeze the juice from one lemon inside the bird and the juice from the other all over the bird. Put all the lemon halves inside the cavity.

The recipe then advises that the wings should be tucked under and the drumsticks tied together. The bird should then be placed in a roasting pan, brushed with olive oil, sprinkled with herbs and roasted for approximately 1 hour.

After 1 hour has passed, the turkey should be covered with foil and roasted for a further 2 hours or more, basting occasionally, until a thermometer in the thickest part of the thigh reads 170-175 degrees.

When the turkey is removed from the oven, it should be left to stand for 20 minutes before carving.

You can then use the dripping to make gravy (just don’t add any flour).

#2 – Herby Turkey Breast

If you’re not feeding a huge crowd this Thanksgiving, why not cook a turkey breast instead? It’s a lot quicker to cook than a whole bird and a delicious herb-coating will give so much flavour to the meat. Plus, by making it yourself, you’ll have complete control over the ingredients to ensure the coating is completely gluten-free. The following recipe from Flavor The Moments [2] contains less than 10 ingredients but is still mega-tasty.

You will need:

  • A turkey breast, weighing approx. 3lbs (bone in, skin on)
  • 2 cloves of garlic, crushed
  • 1 teaspoon of dried thyme
  • 1 teaspoon of dried rosemary
  • 1 teaspoon of dried sage leaves
  • 1 teaspoon of salt
  • ½ teaspoon of ground black pepper
  • 2 tablespoons of olive oil

Preheat the oven to 350 degrees Fahrenheit. Combine all the herbs, garlic, oil and other seasonings in a bowl to create a ‘rub’. Cover the turkey breast with this mixture, including underneath the skin. Place in a roasting pan and cook for 45 minutes – 1 hour, or until a thermometer inserted into the thickest part reads 165 degrees. Cover with foil and allow to rest for 10 minutes before carving.

Full Homemade Thanksgiving Dinner with Turkey Stuffing Veggies and Potatos

#3 – Turkey Roulade with Basil Pea Pesto

This quick and delicious turkey dish by The Petite Cook [3] will add a fresh and vibrant element to any Thanksgiving dinner. Basil pea pesto is not something you typically associate with fall and Thanksgiving, but there’s nothing wrong with bringing a few summer vibes and a little Italian flare to your table.

You will need:

  • 1 large skin-on turkey thigh, weighing approx. 2.2lbs, deboned
  • 1 cups of fresh or frozen peas, steamed
  • 1 handful of fresh basil leaves
  • Zest of 1 lemon
  • ¼ cup of olive oil
  • 1 garlic clove
  • Sea salt and black pepper
  • 1lb fresh green beans, steamed (to serve)

Preheat the oven to 375 degrees Fahrenheit. Flatten the turkey thigh with a meat tenderizer to an even thickness of about 1 inch.

Place the peas, basil, lemon zest, olive oil and seasoning into a powerful blender and blend until smooth. Spread the pesto on top of the turkey leg, leaving a 1 inch border at the edges.

Roll the turkey gently up and over the pesto filling and then secure with kitchen string.

Seal the roulade by searing all sides on a very hot cast iron pan. Then transfer the turkey to the oven and bake for approximately 45-60 minutes until a thermometer inserted into the thickest part reads 165 degrees.

Remove from the oven, cover with foil and leave to rest for 5 minutes before cutting the roulade into thick slices. Spoon over the pan juices and serve with steamed green beans.

#4 – Spatchcock (Butterflied) Turkey

If you want to cook a whole turkey, but in less time… this one is for you. Fans of this cooking method say that it leads to the crispiest skin and the juiciest meat, but don’t just take their word for it! Plus, because it’s just fresh turkey, it’s completely gluten-free. This recipe from All Recipes [4] has really simple flavours and would go perfectly with your favourite traditional Thanksgiving side dishes.

You will need:

  • 1 turkey weighing 10-12 lbs
  • ½ cup of olive oil
  • 1 tablespoon of salt
  • 1 tablespoon of finely chopped fresh sage
  • 1 tablespoon of fresh thyme leaves
  • 1 tablespoon of finely chopped fresh rosemary
  • 1 teaspoon of crushed black pepper

First, you’ll need to preheat the oven to 350 degrees Fahrenheit. Then start to prepare the turkey. You’ll need to turn the turkey over, breast side down and use a pair of kitchen shears to cut along one side of the back bone. Then repeat on the other side and remove the backbone.

Continue to flatten the turkey by pressing down on both sides of the breast bone until you hear a crack. Tuck the wing tips under the breasts and place the turkey on a rack. Brush with oil and then season with salt, pepper and herbs.

Roast the bird for 1 hour and 30 minutes, then baste and return to the oven for an additional 15 minutes at 400 degrees Fahrenheit. Remove from the oven when a thermometer, inserted in the thickest part, reads 165 degrees.

Remove from the oven and cover loosely with foil. Leave to rest before carving.

Roasted small turkey for celebration Thanksgiving day in roasting pan on old rustic wooden table. Stuffed with couscous with a fig prunes dried apricots almonds and pine nuts

#5 – Cajun Spiced Turkey

If simple flavours aren’t your thing, you can always spice up your Thanksgiving (see what I did there) with something a little different, thanks to this recipe from Epicurious [5]. Coating your turkey with Cajun spices is a great way to add loads of flavour, without adding any gluten. Just make sure that you make your own spice mix or, if you do choose to buy one, check the ingredients thoroughly to make sure there’s no hidden gluten.

You will need:

  • 1 turkey, weighing 12-14 lbs
  • Salt and freshly ground black pepper
  • 1 ½ cups of Cajun spice mix
  • 1 celery stalk, chopped
  • 1 green bell pepper, chopped
  • 1 medium onion, chopped
  • ¼ cup of olive oil

Massage the spice mix into the skin of the turkey. Then transfer the turkey, breast-side down, into a prepared pan (with a rack) and refrigerate overnight, uncovered. The next day, remove the turkey from the fridge and allow to stand at room temperature for 1 hour.

Preheat the oven to 375 degrees Fahrenheit. Mix the celery, pepper and onion in a mixing bowl and then insert this mixture into the cavity of the turkey. If there is any remaining, add these to the bottom of the roasting pan.

Brush the turkey with oil and roast it for up to an hour, basting occasionally. Then flip the turkey and continue to roast until a thermometer inserted into the thickest part of the thigh reads 165 degrees. This will usually be after an additional 60-90 minutes.

Remove from the oven and allow to rest for 20 minutes before carving.

Hope you have a wonderful Thanksgiving and that you and your loved ones enjoy your gluten-free Thanksgiving holiday feast!

If you want to know what foods will help you shape up and shed inches while providing natural cure to illnesses, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

Take care!

Rick Kaselj, MS

References:

Garlic Rosemary Turkey Recipe from Taste of Home – http://www.tasteofhome.com/recipes/garlic-rosemary-turkeySimple Herb

Garlic Roasted Turkey Breast from Flavor The Moments – http://flavorthemoments.com/simple-herb-garlic-roasted-turkey-breast/

Turkey Roulade with Basil Pea Pesto from The Petite Cook – http://www.thepetitecook.com/turkey-roulade-with-basil-pea-pesto/Roast Spatchcock

Turkey Recipe from All Recipes – http://dish.allrecipes.com/how-to-spatchcock-and-roast-a-turkey/

Cajun Spiced Turkey from Epicurious – http://www.epicurious.com/recipes/food/views/cajun-spiced-turkey-368270

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4 Quick and Simple Moves to Ease Neck Pain

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Filed Under (Fitness, General) by Rick Kaselj

Hey, I wanted to share with you a photo I took from Vancouver last week… 

granville-street-in-vancouver

For most of my life, I live in the suburbs outside of Vancouver. Usually a few times a year, we head into the big city. It was really cool to visit Vancouver and walk along the Granville Street to see how much it has changed since the last time I was there. If Vancouver is in your bucket list, this is the place you need to visit and enjoy.

Today, I will share a few simple moves that will help you alleviate neck pain. 

Enjoy the exercises!

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In today’s video, I wanted to go through a neck pain treatment at home.

SIMPLE Neck Pain Exercises At Home

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1- Rest On Your Back

You rest on your back and lie down with the legs on something like a couch or a chair putting the least amount of stress in your spine. In your breathing, try the belly breathing, so breath and have the air come in through your belly and then breath out. When you breath out, you focus on blowing any tension or pain that is in your neck or in your body.

1-resting-position

Rest On Your Back

Neck pain is a vicious cycle so if you have neck soreness, there is more tension in your mid back and neck leading to more pain. You have to start things off in a position where you can start relaxing the body and muscles in the neck so it can help overcome your neck pain.

Do this for 30 seconds or up to 2 minutes, just to get that body nice and relaxed, decrease the tension in the neck and start the process of overcoming neck pain.

#2- Fingers Into The Neck

You lie on your back, same as in resting position, fingers are into the neck.

2-fingers-into-the-neck

Fingers Into The Neck

A lot of times, the tension in the upper neck muscle and upper trapezius leads to more and more neck pain so you are taking your fingers and you are pressing it into that muscle, almost getting yourself a little bit of a massage in the muscle to relax.

Perform 1 set of 5 massage movements in that upper trapezius, so it could be in a circles (clockwise or counterclockwise or rubbing up and down) which could take under a minute to do with an intensity of feeling like you are having a massage. Do it on one side then to the other side.

#3- Neck Rotations On Your Back

In the same resting position, rotate your head to one side and rotate your head to the other side. Go to a point where you feel like a light resistance or light stretch and then relax.

neck-rotations-on-your-back

Neck Rotations On Your Back

In this exercise, we are looking at dynamically stretching the neck muscles.

Perform 1 set of 3 reps on each side in a smooth controlled movement with a good stop of 1-2 second hold at the end position with an intensity of light stretch.

#4- Chin Tuck On Your Back

In the same resting position, tuck your chin bringing your head back a little bit.

4-chin-tuck-on-your-back

Chin Tuck On Your Back

With this exercise, you will get a light stretch in the back of your head. Do not overdo it because if you over stretch, you will get a tension headache.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end-position looking for a light stretch.

Give those exercises a go for an easy neck pain treatment at home.

If you want to learn how to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:

NECK PAIN SOLVED PROGRAM

Take care!

Rick Kaselj, MS

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4 Stretches To Ease Shoulder Pain From Sleeping

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Filed Under (Fitness, General) by Rick Kaselj

Hey, I hope you had a great weekend.

I wanted to share with you something cool that YouTube prepared for everyone who attended their workshop in Vancouver last Friday. Check it out… 

youtube-treats

The little muffins were cute. But to be honest, the chocolate ones didn’t taste very good.

Watch out for my upcoming YouTube videos. I learned a ton from the workshop and I will implement these to my channel. If you like my videos, make sure to subscribe to my YouTube Channel.

Today, I will be sharing four stretches that will help you alleviate shoulder discomfort from sleeping.

Enjoy the exercises!

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In today’s video, I wanted to go through a few exercises to do if you wake up with shoulder pain from sleeping.

Shoulder Pain After Sleeping

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Shoulder Shrug

In standing position, bring the shoulders up, then roll the shoulders back and come back to start.

1-shoulder-shrug

Shoulder Shrug

In this exercise, we are shrugging up to activate the upper trapezius and rolling back to activate the mid back muscles.  This aims to puts the shoulder in good position, which helps to alleviate shoulder pain and activate the muscles that were not working properly if you suffer from shoulder discomfort.

Perform 1 set of 5 reps in a smooth controlled movement with a good contraction at the top and middle of the movement with a light intensity looking at good contraction in the upper trapezius and the muscles in between the shoulder blades.

#2- Winged Band Pulls

Grab a resistance band and fix it to something. In standing position, keep your arm just below your shoulder height. Keep the wrist in neutral, not bending the wrist. Stay relax in the upper trapezius. Make a pull tension on the tubing and then bring the arm back working on mid back muscles.

2-winged-band-pulls

Winged Band Pulls

In this exercise, we are working on mid back area (mid trapezius and rhomboids), which tend to be not working properly if you have shoulder pain. We need to wake them up and turn them on to help in overcoming shoulder pain.

Perform 1 set of 5 reps in a smooth controlled movement with good stop at the end position with a low intensity focusing on getting a good contraction in mid back muscles.

#3- T-Raises Against The Wall

Move up against the wall. Bring your hips and mid back up against the wall. Bring your arms out to the sides. Focus on trying to have your upper arm, forearm and hand up against the wall and then slide them overhead trying to bring the hands together if you can then come back down.

3-t-raises-against-the-wall

T-Raises Against The Wall

We are trying to put the shoulder into good position that will help to overcome shoulder pain from sleeping, activating the muscles around the shoulder blade, which are not activated in people with shoulder pain. Also, we are working on improving the flexibility in the shoulder with this exercise.

Perform 1 set of 5 reps (moving arms up and moving arms down is 1 repetition), so a total of 10 movements in a smooth controlled movement with a quick stop at the top position and a quick stop a the bottom position with a light intensity.

#4- Figure Eight Stretch

This stretch tries to touch the fingers tips together, gripping the fingers and then pull the hands closer together, really stretching out the top shoulder and the bottom shoulder.

Modified Stretch:  A lot of people will not have as much flexibility, so what you can do is to utilize a towel. Grab a towel, starting at top arm using the bottom arm to pull down and having it to stretch out the top arm. Then switch by having the top arm pull the bottom arm and get that stretch in the bottom arm.

4-figure-of-8-stretch

Figure Eight Stretch

This exercise is more of a stretch in the shoulder to improve the flexibility in the shoulder.

Perform 1 set of 2-3 repetitions holding the stretch for 5 seconds then progress to 10 seconds with a light intensity.

So there you go, these are the 4 exercises for you if you wake up with shoulder pain to help you overcome shoulder pain from sleeping.

If you want to learn how to permanently eliminate your shoulder discomfort, then check out the Fix My Shoulder Pain program here:

Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS

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