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3 Reasons Why Tight Hip Flexors Affects Your Squat

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Filed Under (General) by Rick Kaselj

Hey, I hope you are having a great day!

Something cool happened yesterday. I got my dog on his first boat ride. You can see him right here…

Coco

He enjoyed the experience but he would have enjoyed more if he went for a swim as he is a water dog. We also got him a life jacket.

Now today, I have a quick fix for the overhead squat for you.

Enjoy the article and video below!

~ Rick

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In today’s video, I wanted to go through the #1 muscle you need to fix in order to improve your squat.

#1 Muscle You Need to Fix In Order to Improve Your Overhead Squat

CLICK HERE to watch the video.

This number one muscle is called the hip flexors. These are the muscles that comprise the front of your hip and thigh. When they are shortened or tightened, they will have a big effect on your squat.

#1 – Shifts weight on your toes

If you have tight hip flexors, your hip flexors will shorten up and they will shift your weight more forward and more on to your toes. This shifting on to your mid foot and toes puts greater stress on the knees. So if the hip flexors are loosen up, you are able to put more weight on your mid-foot and heel which allows your bigger muscles like hamstring and glutes to help you out when squatting.

#2 – Squat depth

Squat depth

Your hip flexors affects how deep you can go when squatting. If you are not able to go very deep when performing a squat, you are relying more on your quadriceps which put greater stress on your knees. If you can get deeper in your squat, then you are able to use your glutes and your hamstring to get you out of the squat position.

#3 – Tilts the pelvis forward

If your hip flexors are tightening up, it tilts your pelvis forward. The tilting of the pelvis forward decreases the room for hip flexion. This will affect how far deep you can squat because you might get pinching or the amount of range of motion that you can do in your squat is affected.

So there you go! If you have any issues when squatting, take a look your hip flexors and check out the three reasons why those tight hip flexors can affect your squat.

If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program here:

Unlock Your Hip Flexors

Take care!

Rick Kaselj, MS

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Women’s 5 Biggest Health Concerns in their 40s

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Filed Under (General) by Rick Kaselj

Hey, Happy Victoria Day!

If you are from Canada or any former British colony, you know what I am talking about. This weekend is a special one as we celebrate Queen Victoria’s birthday. I’ll be spending the weekend with my family camping.

If you are not from the countries that celebrate Victoria Day, you are probably getting ready for the next weekend’s Memorial Day.

Now, what I have for you today is an interview with Maureen Garry where she talks about women’s 5 biggest health concerns in their 40s.

Enjoy the interview!

~ Rick

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Women’s 5 Biggest Health Concerns in their 40s

CLICK HERE to watch the YouTube video.

In the interview above, you will discover:

  • Who is Maureen Garry?
  • Women’s 5 Biggest Health Concerns in their 40s
  • Why is it so hard for  women over 40 to stay lean and strong?
  • 4 key aspects to stay fit as you age

I hope you enjoyed the interview.

If you would like more information about Maureen Garry, you can visit her at FlatBellyBreakthrough.com.

If you know of someone who 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!

Rick Kaselj, MS

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#1 Reason Why Women Over 40 Struggle to Lose Weight with Maureen Garry

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Filed Under (General) by Rick Kaselj

Hey, I hope you are having a great weekend. If you are celebrating Victoria Day, I hope you are having a wonderful long weekend.

If you checked out yesterday’s email, I had part 1 of my interview with Maureen Garry. If you missed it, make sure to check it out here.

Today, I have the 2nd part of the interview where we focused on the number one reason why women over 40 struggle to lose weight.

Enjoy the interview!

~ Rick

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#1 Reason Why Women Over 40 Struggle to Lose Weight with Maureen Garry

CLICK HERE to watch the YouTube video.

In the interview above, you will discover:

  • Biggest lesson Maureen learned on her weight loss journey
  • #1 reason why women over 40 struggle to lose weight
  • The value of being a health coach for women in their 40s who struggle to stay fit and strong
  • The importance of incorporating proper high intensity exercise and diet to effectively promote weight loss

I hope you enjoyed the interview.

If you missed the 1st part of the interview, you can check it here.

If you would like more information about Maureen Garry, you can visit her at FlatBellyBreakthrough.com.

If you know of someone who 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!

Rick Kaselj, MS

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3 Easy Exercises to Strengthen Your Core

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Filed Under (General) by Rick Kaselj

I’m getting ready to head on to Las Vegas for a Fitness Mastermind Meeting. One of the people that I’m going to connect with is Robby Blanchard. He is a CrossFit gym owner and he’s got a video for us where he goes through three easy exercises to strengthen your core.

Check out the video and article below! Next time you’ll hear from me, I’m in Vegas.

~ Rick

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I am Robby Blanchard, owner of CrossFit Reach and creator of 6 Weeks Shred. I am making this video today for my good friend, Rick Kaselj. In this video, Rick wanted to talk with you today about some of my favourite exercises you can do to strengthen your core. I will show you my three favourite exercises which are all variations of a plank. You can do these variations at the comfort of your home to help you get stronger core and have a better looking body.

3 Easy Exercises to Strengthen Your Core

CLICK HERE to watch the YouTube video.

I will demonstrate the exercises.

#1 – Plank Up and Down

Plank Up and Down

Plank Up and Down

The nice thing about plank up and down is it will work at not only in core but also your upper body because you will hold that plank position and you will go through push up position as well. So I am in the plank position and I will hold it for about 3 to 4 seconds. I will go into push up position, hold it for a couple of seconds then back down unto the regular plank position.

#2 – One Arm or One Leg Plank
One Arm or One Leg Plank

One Arm or One Leg Plank

Now the other way to make it even harder is to take an arm out away or take a leg out away. You will start at the regular plank position, and then take one arm away trying to be nice and square in the entire time. You will take one leg up as well then back to the starting position.

#3 – Bear Crawl

Bear Crawl

Bear Crawl

Start in a push-up position. I will keep my hips down, then bring one leg in, stay nice and low and then crawl. When you are doing this exercise at home or at the gym, go for about 10 to 15 feet down and back. You are working on your core, upper body, lower body as well as your hamstrings. You are really working the entire body on that move.

So, those are the couple of variations of plank that I love. Try them out and enjoy!

If you want to burn fat quickly and permanently transform your body in as little as 45 minutes a week, then check out the 6 Week Shred program here:

6 Week Shred

Robby Blanchard, MBA, BS, CPT
Creator of 6 Week Shred

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2 Essential Nutritional Needs that Anyone Over 50 Should Take

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Filed Under (General) by Rick Kaselj

Wow! It has been a wonderful day of filming YouTube videos yesterday. I got some great videos for you and make sure to watch out for them in the next couple of weeks.

Yesterday, I sent you the part 1 of my interview with Fred Schafer. If you missed it, make sure to check it out before you watch the part 2 of the interview below.

Enjoy the interview!

~ Rick

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2 Essential Nutritional Needs that Anyone Over 50 Should Take

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • What are the common cardio myths?
  • The importance of functional strength training
  • 2 essential nutritional needs that anyone over 50 should take
  • Nutrition and diet tips for men and women over the age of 50

I hope you enjoyed the interview.

If you missed the 1st part of the interview, you can check it here.

If you would like more information about Fred Schafer, you can visit him at 50FIT.net.

If you know someone who 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!

Rick Kaselj, MS

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5 Biggest Workout Mistakes Men and Women Over 50 Make

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Filed Under (General) by Rick Kaselj

Hey, it is Thursday and it is YouTube video recording time. I am off to film a whole bunch more YouTube videos for you. I can’t wait to get them to you! Make sure you’ve subscribed to my channel so you can get them right away.

Today, I have a great interview with Fred Schafer who talked about the key things to remember when training over the age of 50.

Enjoy the interview!

~ Rick

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5 Biggest Workout Mistakes Men and Women Over 50 Make

CLICK HERE to watch the YouTube video.

In the interview above, you will discover:

  • Who is Fred Schafer?
  • What is the muscle eating disease that men and women over 50 suffer from?
  • 5 biggest workout mistakes men and women over 50 make
  • The #1 training tip for people over 50

I hope you enjoyed the interview.

If you would like more information about Fred Schafer, you can visit him at 50FIT.net.

If you know of someone who 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!

Rick Kaselj, MS

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2 Stretches for Upper Back Pain Relief

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Filed Under (General) by Rick Kaselj

Okay, I am back with another video and article for you. I know I’ve done a lot of videos already and I really enjoyed filming them as I believe that this is the best way to help you overcome your injury and pain as well as assist you in getting back to a pain-free life.

Today’s video and article is about upper back pain. Sore upper back is a common complaint most especially to those who do a lot of computer work. Here are some quick stretches that you can do anywhere to help you relieve your upper back discomfort.

One more thing before I go, I just want to inform you that on Thursday I will be filming more YouTube videos. If you like my videos, make sure to subscribe to my YouTube Channel. Also, send me a reply if you have any video ideas that you want me to talk about.

~ Rick

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In today’s video, I will go through quick upper back pain stretches.

Quick Upper Back Pain Stretches

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 –Sit and Rotate

Sitting and Rotating

Sit and Rotate

You are sitting nice and tall. Your hands are behind your head and you will rotate to one side. You are really trying to focus on the upper back area and then rotate to the other side. We are trying to loosen up the upper back area in this mobility stretch. Start off with 3 repetitions each side. You are rotating in a smooth controlled movement. Hold for 2 seconds and move to the other side. You can progress to 5 to 10 repetitions each side to help loosen up your upper back area.

#2 – Sit and Arch

Sit and Arch

Sit and Arch

You are arching back over the chair. You are not trying to get too much movement in the low back area. We want to focus most of the movements to happen in the upper back area. You are arching back in a slow controlled manner. You are holding the end position for a second or two and then come back to the start position. You can start with 3 repetitions and then progress to 5-10 repetitions.

If you want to take charge of your back pain and eliminate the discomfort safely, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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3 Most Effective Exercises to Eliminate Shoulder Blades Pain

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Filed Under (General) by Rick Kaselj

Welcome to Monday! I hope you had a great weekend.

It is beautiful and sunny over here in Kelowna. We spend a lot of our time at the beach and taking our dog, Coco to the water dog park.

A lot of times, my clients complain about shoulder blades pain. So today, I have a couple of exercises that you can do to help if you or someone you know suffer from shoulder blades pain.

Enjoy!

~ Rick

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In today’s video, I wanted to go through the top three shoulder blades pain exercises.

Top 3 Shoulder Blades Pain Exercises

CLICK HERE to watch the YouTube videos.

I got Donnalee to demonstrate.

#1 – Tennis Ball into the Shoulder Blade

Tennis Ball into the Shoulder Blade

Tennis Ball into the Shoulder Blade

You need a tennis ball or a denser ball like a rocket ball. If you are flexible enough, you can massage the mid part of the shoulder blades with your hand. If you don’t, you can move up against the wall and press the ball between your body and the wall. You will bend on your knees, move your body and massage the shoulder blade area. A lot of times, shoulder blades pain happens when the muscles around the shoulder blades are tight. We want to loosen them up by massaging the tennis ball into the shoulder blades. You will do one set of 3 circles one way and 3 circles the other way. You are moving the ball around the mid part of the shoulder blades as supposed to the bony part. You can progress on to 5 repetitions each way around the shoulder blades.

#2 – Pretzel Stretch

Pretzel Stretch

Pretzel Stretch

You will intertwine your arms and then you will bring the elbows up. You are stretching the mid back area as you are in a pretzel position and then you will come back down. We move the shoulder blades and then stretch the muscles in between the shoulder blades which are oftentimes tight and stiff leading to shoulder blades pain. Start off with one set of 3 repetitions each side, alternating the arms. You will hold for 5 seconds and then you can progress on to a longer hold like 10 seconds.

#3 – Back Arch

Back Arch

Back Arch

Your feet are a little bit wider apart in order provide support and stability to lower body. You will bring the arms over head and you will work on trying to arch through the mid back. Your focus isn’t in the low back but trying to work on the mid back area. We don’t want too much movement in the low back area. We are doing a kind of a mobility stretch. We are working on loosening up the mid back area. If you have tightness around the shoulder blade muscles, tightness in the mid back muscles in between the shoulder blades and also poor movement in the mid back area you will have shoulder pain. Go with one set of smooth controlled movement. You will hold the end position for a second or two. Start off with 3 repetitions and progress to 5 then you can progress to 10 repetitions.

If you are looking for an easy and fast way to release your tight shoulders, 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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