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Rick and The Big Birthday Sale


Filed Under (General) by Rick Kaselj

I am on the road again but this time it is not for work but it is for a celebration.

Ever since I remember, I have been celebrating this special day.

I remember when I requested a day off of work for it.

I expressed to my boss that I need this day off. It was very important. She worked on juggling things and having my work covered.

The day before the day, she finally asked me,  “Why do you need tomorrow off?”

I said,  “To celebrate my birthday!”

She replied, “WhAt?”

She didn’t get it and from that point on it was a lot harder to get days off.

So this weekend, I am celebrating my birthday.

I try to take a few days to reflect on the past year and the years past.

Another way I am going to celebrate is with:

Rick And The Big Birthday Sale Rick and The Big Birthday Sale

(I know the picture is so cheesy.)

I am really excited about Rick’s Big Birthday Sale as it is something that I have been working on for weeks.

I have not taking a few of my old products and put them on sale. I have worked on created 10 brand new product that I have never released before and bundled them up into an amazing deal.

Yes, a birthday deal.

All 10 of the brand new products focus in on something that I am asked about all of the time. I have always had a good answer but now I have programs that I can direct people to.

==> Check Out Rick’s Big Birthday Sale

Rick Kaselj, MS

P.S. – Remember to take days to celebrate and moments every day to celebrate.


The Triple Stack Workout Finisher


Filed Under (General) by Rick Kaselj

Thank you for all the emails and Facebook messages.

Yesterday was a tough day here in Canada.

We don’t have to much acts of terrorism in Canada so it was unusual and shocking to hear that our major veteran memorial and main government buildings were attacked.

Thank you to all those that ran towards danger and helped protect everyone and our country.

For the soldier that lost his life. My deepest condolences to Nathan Cirillo family.

B97383870Z.120141022194049000GUL75DQ4.11 The Triple Stack Workout Finisher

It is tough to transition into what I have for you today but let me give it a go.

Today, I have another great workout from Mike Whitfield.

Enjoy and give it a go.

Take it away, Mike…..

Rick Kaselj, MS


Hey it’s Mike Whitfield here with Workout Finishers. I have a special treat to Bodyweight Finisher that you could plug in at the end of your workout. This is going to improve your conditioning as well as help you burn more fat and just improve your overall fitness. Make sure that this is done at the end of your workout because it is really intense. It doesn’t require any equipment.

The Triple Stack Workout Finisher

CLICK HERE to watch the YouTube video.

Before I go any further, you are going to do this as many times as you can in 3 minutes.

That’s right, just 3 minutes. But we are going to do a lot of volume in that time. In other words, the only time you rest is because your form is getting sloppy. That’s the only reason why you should rest.

#1 – Broad Jump or Bodyweight Squat

You start with the squat position and then you are going to jump forward and land on a squat position. The reason why you want to land in that squat position is you want to minimize impact on your knees and prevent knee pain.

Broad Jump The Triple Stack Workout Finisher

Broad Jump

But if you can’t do broad jumps, no worries, you can just do regular Bodyweight Squat.

Bodyweight Squat2 The Triple Stack Workout Finisher

Bodyweight Squat

We are going one out and one back for the broad jump, that’s it!

#2 – Triple Stop Push Up

We are going to add a tweak to the regular push up.

You are going to pause twice as you go down and pause twice as you go up with the push up.

Triple Stop Push Up The Triple Stack Workout Finisher

Triple Stop Push Up

#3 –Triple Stop Bodyweight Squat

Triple Stop Bodyweight Squat The Triple Stack Workout Finisher

Triple Stop Bodyweight Squat

Have your feet at shoulder width apart. You are going to pause half way, pause again at the bottom, and then pause half way as you go up and then stand up, that’s one rep.

Then you are going to go right back to the Broad Jump.

You are just going to do one rep of everything.

So it means that you are going to get up and down quite a bit and that’s going to get your heart rate going but this is a great way to just give your body a shock as far as the new set and reps as you use this weird one rep at a time thing but also we are using some calisthenics to get your heart rate up.

Again, if you don’t want to do those broad jumps, you can just replace those with bodyweight squats. Do as many rounds as you can in 3 minutes. Have fun. It looks easy on paper but it’s tough once you get moving and that’s a great finale to your workout. I will talk to you next time.

If you liked the workout above, then check out Bodyweight Finishers over here:

Bodyweight Finishers System The Triple Stack Workout Finisher

Mike Whitfield


5 Minutes Cardio Circuit


Filed Under (General) by Rick Kaselj

I have not been able to make it to the gym the last two days but that is okay, I have a little corner in the Great Room where I can get a quick workout.

Plus I also have a lot of friends in the fitness industry that train people and have great programs.

Below is the workout that I did, yesterday in the corner.

It is from Mike Whitfield, who has been on EFI before.

Enjoy the workout!

Take ti away, Mike!

Rick Kaselj, MS


Hey it’s Mike Whitfield here with Workout Finishers. I have a special treat for my friends over at Exercises For Injuries. I want to talk about doing a 5-Minute Cardio Circuit.

5 Minutes Cardio Circuit

CLICK HERE to watch the YouTube video.

Now the reason why we are doing only 5 minutes because it is really important and I truly believe it is something we have to do every day. Not so much as far as like a full workout because I personally like to workout 3 days a week, sometimes 4, but for the most part 3 days and that gives me the opportunity to just stay active on the other days. That means playing with my kids and playing basketball. I love to play basketball and sometimes I go for a swim, just something, because what it does for your mental state is it helps you make better decision with food and it just puts you in the right mind frameAnother reason too is it’s a natural boost of energy. You don’t have to rely on stimulants or coffee.

When you just do a short bodyweight circuit it can really give you a nice surge of energy. This is something you can do on an off day. It requires no equipment. It’s a 5 minute circuit. It’s a bodyweight cardio circuit so that means we are going to be doing a lot of legs, but we are also going to fill in some pushing muscles as well.

#1 – Lunge Jump or Total Body Extension

You are going to start off in the lunge position and you are going to jump and switch feet.

Lunge Jump 5 Minutes Cardio Circuit

Lunge Jump

Now if your knees are not ready for something like that what you can do instead is a Total Body Extension. So instead of 5 per side on the lunge jumps, we are going to do 10 total body extensions.

Total Body Extension1 5 Minutes Cardio Circuit

Total Body Extension

Your feet are about shoulder width apart, slight bend in the knee, your arms are behind your glutes and you are going to explode up on your toes with your hands above your head but we are going to do it fast one, two, three, all the way to ten. So it is 5 reps per side on the lunge jumps or 10 total body extensions.

#2 – Explosive Push Up

Again we are going to really crank our heart rate up. If you are not ready for explosive push ups or you can just do regular push ups.

Explosive Push Up 5 Minutes Cardio Circuit

Explosive Push Up

What we are going to do is the hands are going to leave the ground. And to minimize the impact, you are going to want to make sure you land in the push up position. Again, if you are not ready for those, by all means, just do regular push ups. You are going to do 5 on those as well.

#3 – Skater Hops

All you are going to do is jump to one side and then jump back to the other.

Skater Hops 5 Minutes Cardio Circuit

Skater Hops

Make sure that weight gets shifted in to the outside leg. So that’s a total of 10, 5 on each side.

#4 – Jumping Jacks

We are going to end it with 5 Jumping Jacks, old school, great conditioning exercise and great for shoulder mobility as well.

Jumping Jacks 5 Minutes Cardio Circuit

Jumping Jacks

We are going to do 5 reps on those and you are going to go through this circuit as many times as you can in 5 minutes.

Now I am out of breath just demoing it, so you can imagine what the 5 minutes are going to do. It’s just a great way to stay active and get a nice surge of energy without stimulants and caffeine. You can also plug this in at the end of your workout as a great finisher. I will see you guys later. Rick, thanks for having me. Talk to you next time.

Now if you liked the above workout, then make sure to check out Workout Finishers 2.0, over here:

Workout Finishers 2.0 5 Minutes Cardio Circuit

Mike Whitfield


Something That You Should Have In Your Bedroom to Spice Things Up


Filed Under (General) by Rick Kaselj

It’s time to rebound! What do I mean? There is something that you should have in your bedroom to spice things up but it’s not what you might think. Rather, this spicy little adventure in the bedroom is all about rebounding and the use of a trampoline.

What?!! A trampoline in the bedroom! 

Trampoline Something That You Should Have In Your Bedroom to Spice Things Up

Who ever heard of such a thing? Before you dismiss the idea, though, let’s dig a little deeper and understand why this could be one of the best ideas ever!! If you think about trampolines, you may probably drift back to your childhood years or think about kids bouncing up and down outdoors. These activities are filled with fun and also count as part of physical exercise. What you may not realize is that such exercise is possible right in your bedroom and although you may have opportunities to bounce up and down on a trampoline outdoors, you could bring a type of this activity indoors … right inside your bedroom.

First things first … If you have a trampoline, you can rebound!

To begin spicing up your life in bedroom through rebounding, you first need to acquire a trampoline. Don’t worry – if you are thinking about those huge trampolines and how such items could fit into your bedroom, there are much smaller trampolines that could fit quite nicely. The thought of a huge outdoorsy-type of trampoline may be a bit confusing to some people, especially in terms of how this could help folks that are not quite keen on climbing into a massive trampoline for any reason. So, it’s a good idea to set things straight!

Small Trampoline Something That You Should Have In Your Bedroom to Spice Things Up

You can acquire a MINI trampoline and use it in your bedroom. Perhaps, you’ve never seen a mini trampoline … I ASSURE you, these items DO EXIST. Especially as the idea of rebounding catches on and people become more aware of its benefits, the availability of mini trampoline products is on the rise. Yes … a mini trampoline in your bedroom! It typically takes up minimal space and could be stored nicely in suitable spaces such as under your bed or inside your closet.

Do you know that having this piece of equipment readily available in your bedroom or perhaps in your living room can be quite convenient too. All you need to do is get it in the desired position and start rebounding.

Now that we sorted out the potential confusion between the slightly disorienting thought of a fitting huge trampoline in your bedroom and confirming that all you need for rebounding is a more cozy and manageably-sized mini trampoline, let’s go on to discuss what rebounding is and how rebounding works?

Rebounding means jumping but in a less intense manner that kids on an outdoor trampoline may jump. Rather, when you are rebounding, you are rising about 6 inches above the surface of the mini trampoline. In some cases, as you rebound on the mini trampoline, your feet may not actually get off the surface of the mini trampoline. In such a situation, the surface of your feet press onto the surface of the mini trampoline and the resulting counter-forces push you back upwards while you try to push back onto the trampoline. As the force pushes you upwards, there is some acceleration which diminishes into a very brief pause that provides a sense of weightlessness.

As gravity takes control, you’re pulled towards the ground or floor as a result of the gravitational G-force. You get impacted in a POSITIVE way by this cycle of events and ‘little bounces’. GREAT, RIGHT!!! And the even greater news is that the cycle repeats over and over again as you continue to rebound on the mini trampoline. This repeated motion is what we’re referring to as rebounding and the little bounces provide you with IMMENSE benefits.

Okay … okay … so, why is rebounding beneficial? What’s all the fuss about? Why do you need to rebound?

Trampoline Bounce Something That You Should Have In Your Bedroom to Spice Things Up

If you’ve ever been on a trampoline outdoors, you’d admit that it can be fun and provides a way to exercise, get the heart rate going for good cardio activity, supports the flexibility of the joints and generally could make you more agile. The activity of rebounding can have the same effect, especially in terms of helping you regain some mass in your muscles and bones. Have been diagnosed with low bone density or minimal muscle mass? If yes, rebounding could be a way to gently regain both muscle and bone mass.

For people who are unable to get a cardio workout accomplished without putting unnecessary strain on their bodies, it is interesting to know that this seemingly simple activity of rebounding can be so much more effective that these alternative cardio activities like running on a treadmill. One major difference that rebounding activities introduce is an increased G-force and in a manner that could be viewed as relatively less tasking than other activities which may also include some form of an increased gravitational component.

There has been research done regarding the activities and motions of rebounding and what impact this could have on the body. Organizations like NASA have been focused on studying rebounding because of its connection to astronauts who can lose significant amounts of bone mass while in space and there was the urgent desire to find ways of correcting the problem. The following are various findings and research related to rebounding:

  • A NASA study that had the purpose of determining the effect of trampoline exercise when focusing on measurements that included pre-exercise and post-exercise pulse measurements, oxygen consumption during exercise and the G-force experienced at the ankles, lower back and forehead during exercise. Results from the NASA study revealed that acceleration, deceleration and the associated vertical forces acquired through rebounding developed additional bio-mechanical work while using less energy, reduced oxygen consumption and thus a less tedious exertion of effort on a person’s heart [1].
  • When the activity of rebounding was compared with other activities such as running or walking on a treadmill for levels of a person’s heart rate and oxygen uptake, trampoline jumping was ranked much higher in biomechanical stimuli and could serve a solution to reconditioning of body, especially when an individual has been exposed to weightlessness [2].
  • Jumping has an oxygenating effect and can enable you attain the desired target for your heart rate when you continue jumping or rebounding for at least 40 minutes [3].
  • As an aerobic exercise, rebounding could help tackle stiff joints. The aging process is a normal event and as this occurs, there could be stiffness in the arteries. However, aerobic exercise can act as inhibitor to such stiffness, especially in cases where it is related to large elastic artery stiffening associated with age [4].
  • Detoxification and the enhancement of the immune system enhancement is another benefit you get from rebounding and its effect can be seen at the cellular level including in different parts of the body such as improved eyesight, better function of the intestines, stronger muscles and much more [5].

How often can you rebound? —The good news is that you can rebound quite a bit during the day. Have fun with it! Some people engage in rebounding every day … as a type of daily exercise. While certain activities are focused on building or toning specific muscles or working on a particular part of the body, rebounding involves the acceleration and deceleration of the entire body. As you move up and down the mini trampoline and get into a rhythm, the cells of the body are all affected and the impact can be much greater than other exercises because this impact occurs at the cellular level. Thus, all parts of the body benefit from the increased G-force.

There are different types of mini trampolines that could be used for rebounding [6]. Especially if you have some form of diminished bone or muscle mass, pain in your joints and back pain, rebounding could gradually help recondition your body. Actually, for back pain, being active and exercising could be beneficial to your situation. There can be tactics to use eliminate back pain and other types of pain [7]. Thus, rebounding can be a viable option to consider. Now that you have all this great information, it’s time to start rebounding!

Now this has nothing to do with rebounding but it is something that will help you with your health and joint pain, it is 101 Superfoods That Stop Your Joint Pain & Inflammation. You can check it out here:

101 Superfoods that Stop your joint pain and inflammation Something That You Should Have In Your Bedroom to Spice Things Up

Rick Kaselj, MS.


[1] NASA Studies Rebounding
[2] Body Acceleration Distribution and O2 Uptake in Humans During Running and Jumping
[3] How Rebounding Exercises Accomplishes Its Benefits
[4] The Remarkable Anti-Aging Effects of Aerobic Exercise on Systemic Arteries
[5] Rebounding: Good for the Lymph System
[6] Benefits of Rebounding
[7] Fix My Back Pain



Quick Workout You Can Do At Work


Filed Under (General) by Rick Kaselj

Okay, I am back with another a few more great exercises that you can do at work.

They are quick and easy.

Give them again and let me know how they feel.

Take it away, Dr. C.


Hey guys, this is Chad with the Sitting Solution.

I have another workout that you can do while you are in the work space. (I had one for you, yesterday. If you missed it, you can check it out here.)

This is a great one for improving your general posture and the upper back. All you need is a simple resistive band.

Quick Workout You Can Do At Work

CLICK HERE to watch the YouTube video.

You are going to do 2 Rounds of:

  • 30 seconds of Wall Angels
  • 30 seconds of Star Drill

You are going to repeat these movements for 2 rounds. Let me go ahead and show what they are.

We are going to get the clock going. You got 30 seconds.

#1 – Wall Angels

You are going to back up against the wall. Get your feet as close as you can. Make sure your stomach is tight. Get your glutes on the wall, forearms on the wall, back of the hand on the wall. Now move the arms all the way up and all the way down.

Wall Angels Quick Workout You Can Do At Work

Wall Angels

These are great for mobilizing so many joints that gets stuck and glued in that forward flex position from sitting so long which wrecks our posture and that sets you up for a lot of injuries. This is something we use for a lot of people with neck pain, mid back pains, and sometimes even shoulder pain because it corrects so many things in one movement.

#2 – Star Drill

We are going to walk forward a little bit and take the band, standing tall, go out to the side and come back slowly. One arm up and one arm down and remember to come back slow. And then do the opposite way, come back slow. Just repeat the movements.

Star Drill Quick Workout You Can Do At Work

Star Drill

Again, keep the butt nice and tight. Extend the arms up all the way out to get that full range of motion. This is great for strengthening up all those muscles that get so weak from sitting and flexing all time.

Now we are just going back to that Wall Angel. Some people are really having a hard time getting in this position. If it helps, you can just move your feet forward a little bit and that is going to make it much easier on you. You are going to feel this pretty quickly. I am already feeling the muscles that need to be worked, just up and down, try as best as you can to keep you neck on the wall. This is really good for opening up everything.

I am going back to that Star Drill for one more time. We are mobilizing and we are stabilizing. Make sure to keep the glutes nice and tight, come back nice and slow. Do this for 30 seconds. Hang in there and we can get back to work nice and easy all the way.

Try that out. You will feel everything back there starts to wake up and it is such a good program for you to do. Those are the kinds of things that we do in our Sitting Solution Program. We have little 2 minutes routines that address everything from the neck, shoulders, hip, and ankles just to help you stand up straight in a world that is always sitting.

If you are looking for more solutions, check us out at SittingSolution.com.

Thank you.

Dr. C


2 Great Stretches To Do At Work


Filed Under (General) by Rick Kaselj

Are you sitting right now?

Okay, then I got 2 great stretches that you can do at work that will help your posture.

They are from Dr Chad.

Enjoy and take it away Dr. Chad.

Rick Kaselj, MS


Hi, I am Chad. I’ve got something for you to do today while you are in a work space.

I really encourage you to move at work so you don’t get stuck in the forward flex bent spine positions that are causing all these pain that we are having.

2 Great Stretches To Do At Work

CLICK HERE to watch the YouTube video.

We have an easy concept that we would like to follow in our Sitting Solution Program. Do something for 2 to 4 minutes every 30 to 45 minutes so you could prevent things like stagnation and adaptation. Today, we’ve got a really great one that you can do that doesn’t involve any equipment. It’s very simple. You can even do it even if you are in a cubicle or something like that where you don’t have much space.

What we are going to do here is 2 Rounds of:

  • 30 seconds Crucifix Stretch
  • 30 seconds Womb Squat

You have your clock in the background. You do these movements twice. These are two movements that address many of the issues that we face when we are in that sitting position. You guys can do this with me. I am going to explain how to do these movements as we go along.

Clock is starting. Let’s go for it.

#1 – Crucifix Stretch

Feet are going to be forward. We are going to start with arms on the side. Squeeze the butt and lock the legs straight. Retract the head and come back. Point those thumbs behind you and look forward. You don’t want to be looking up. Make sure you squeeze your glutes and your legs. You want to turn those things on all the way back. Extend the thoracic spine. Externally and internally rotate your shoulders, that forward head is coming back and those weak glutes are turning on nice and easy.

Crucifix Stretch 2 Great Stretches To Do At Work

Crucifix Stretch

#2 – Womb Squat

Then we are going to ride on to the Womb Squat. Feet are a little bit wider than the hips and toes are pointed out, just hang out here. You can rotate side to side.

Womb Squat 2 Great Stretches To Do At Work

Womb Squat

You can take the elbows and put them in the inside of the knees and really open up the hips. The hips get so tight from sitting. You can bounce side to side. This is great for ankle mobility. Make sure that your knees are over the middle of your foot. Think about screwing your feet on the ground with nice and upright posture.

Then you go right back into the crucifix stretch again. Now you are really going to feel things are starting to wake up. Same thing, squeeze the glutes, screw your feet on the ground, lock in the legs straight, and take the neck straight back. Squeeze and come back for the 30 whole seconds. This is great for your posture, opening up the front part of the chest and putting everything back to where it belongs.

I am going to show you another way of doing the Womb Squat as some people are having a hard time doing it without some support.You can put your hands on a chair or a desk. Same thing just hold on, get those knees out in front of the hips, chest up and you can put your hand on the chair and just breathe nice and easy.

Womb Squat with support 2 Great Stretches To Do At Work

Womb Squat with support

This comes hard for people at first. Just keep doing it over time and you will see the benefits, you will see the changes. Just hang out here and bounce side to side and wait. You do this for 30 seconds. You got an idea what it tastes like and hopefully you got something out of it. That’s two minutes of work that you can do in the work space. I recommend doing something like that to address these big issues every 30 to 45 minutes so you don’t get into that cage position. Think about those things.

If you are looking for more solutions, check this out in SittingSolution.com.

Thank you.

Dr. Chad



Core Exercises For Unbreakable Strength


Filed Under (General) by Rick Kaselj

Well it is Workout Wednesday.

So today, I have a core workout for you from Andrew Raposo.

Andrew Raposo and Rick Kaselj Las Vegas September 2014 Core Exercises For Unbreakable Strength

Enjoy the workout!

Take it away Andrew….

Rick Kaselj, MS


What’s up guys? Andrew Raposo here from FighterAbs.com. This video goes out to Rick and his readers at ExercisesForInjuries.com.

Today I am going to show you guys core exercises for unbreakable strength. Essentially we are going to be focusing on the strength aspect of our core rather than doing hundreds of reps of Ab exercises or crunches that you might be doing.

Core Exercises For Unbreakable Strength

CLICK HERE to watch the YouTube video.

I promise you this, the exercises that I am going to show you will deliver better results than doing the hundreds of reps of crunches or any Ab exercise that you might be doing. So without any further ado, I am going to get right into our first exercise.

# 1 – Hard Style Plank

This will teach you how to create tension in your core and even throughout your whole body. We are going to start in a plank position on our elbows. From here, you want to create as much tension as possible so you are going to brace your abs really hard like someone is going to punch you in the stomach. Squeeze your glutes nice and tight, even squeeze your fists, contract your quads and then from here you are going to drive your elbows back to your toes as hard as possible and hold this for a maximum of 10 seconds.

Hard Style Plank Core Exercises For Unbreakable Strength

Hard Style Plank

Essentially like I said we are creating as much tension as possible and again squeezing those abs nice and tight. With that exercise you want to hold it for 10 seconds, rest for about 5 seconds and repeat it for at least 3 times so that will be enough to really get those abs tight.

#2 – Long Plank Walk Outs

We are going to start in that push up position and then from here brace in your abs nice and tight. You are going to walk your hands just above your head then walk them back to that push up position.

Long Plank Walk Outs Core Exercises For Unbreakable Strength

Long Plank Walk Outs

The goal here is to brace your abs so hard that your hips don’t sway side to side. We are building on the Hard Style Plank. What we are is walking your hands further above your head or you can make it easier on you by having it closer towards your shoulder position. With that exercise I honestly wouldn’t do more than 5 reps. So again, we are focusing on strength aspect of core training and again if you want to make that more challenging walk your hands further out.

#3 – Ab Wheel Roll Out

Another variation of that we can do is the Ab Wheel Roll Out. So with this one you are going to need an Ab Wheel or you can also use a Barbell with plates on it and use that to roll out as well.

Ab Wheel Roll Out Core Exercises For Unbreakable Strength

Ab Wheel Roll Out

The first one is we are going to be on our knees. On a typical Ab wheel you would flex your hips, here we are going to let our hips come down and keep them straight and you are not going to move from this position. Keeping your abs tight, you are going to fall out with your wheel and then come back up and not come back all the way in. This way we are concentrating just on our core and taking our hip flexors out of play.

If you can’t do a full kneeling Ab wheel roll out, you can also use the wall just to shorten the range of motion a bit.

Ab Wheel Roll Out on the Wall Core Exercises For Unbreakable Strength

Ab Wheel Roll Out on the Wall

And then once you start to progress with that, you can go on to your feet and again you can use the wall to shorten the range of motion a bit.

Ab Wheel Roll Out on the Wall with feet on the ground Core Exercises For Unbreakable Strength

Ab Wheel Roll Out on the Wall with feet on the ground

#4 – Box Plank

We are going to get into our last one. This will be another body weight one. I call this one the Box Plank.

Box Plank Core Exercises For Unbreakable Strength

Box Plank

We are going to get in a quadruplet position. Your hands are underneath your shoulders, knees are beneath the hips and now from here we are going to get our knees off the ground, bracing our abs nice and tight. Then take one hand off the ground and then from here we are going to prevent your hips from moving as much as possible.

The rep range I recommend for that one is about 10 reps each side and then you can repeat as needed. You can either put them in a whole circuit and call that your Ab training routine or you can just periodically put it in your routine on separate days. Those are the core exercises for unbreakable strength. I hope that convinced you enough to get rid of those crunches and hundreds of reps or whatever Ab exercise you might be doing. I hope you enjoyed those exercises and I will see you guys later.

There you go, give it a go!

Now, if you are looking for other workouts, that target your abs and core, then check out Fighter Abs, here:

FighterABS ProductBundle Core Exercises For Unbreakable Strength

Andrew Raposo


3 Ways to Prevent Fat Gain After an Injury


Filed Under (General) by Rick Kaselj

It has happened to us all.

We are active and then we get injured.

Because we are injured, we can’t exercise or do the active things we enjoy.

This leads to weight gain and slowing down of our injury recovery.

Today, I have an article for you from Shane McDavid on what you can do about this.

I met Shane in January in Miami at a Mastermind Meeting. He specializes in foods to help suppress your appetite. It was fascinating talking to him over lunch.

Below, Shane has an article for you on ways you can prevent weight gain after an injury.


Rick Kaselj, MS


Hey everyone, it’s Shane McDavid from the Appetite Control Blueprint.

I bet you may have been in this situation before.

You’re lying on the couch with your feet up watching you’re favorite television show.

Guy Asleep on Couch.bmp 300x200 3 Ways to Prevent Fat Gain After an Injury

The good news is you’re finally catching up on some much needed rest.

The bad news is that the reason you’re on the couch and not training is because of a tweaked hamstring…..

……or maybe an injured shoulder

……or a strained lower back

I think you get the point.

Not only are you not working out as much, but I bet your diet is not as strict as it once was.

This is an important time frame in your training cycle that you can’t overlook. Gaining body fat right after an injury will only make your recovery time longer. You also have to make sure to get enough micronutrients to help facilitate the recovery process. The downside is that recovering from your injury will lower your metabolic rate.

This means you’ll need to stay away from eating too many calories while still providing enough nutrition to help improve the recovery. Unfortunately, that bag of potato chips and cookies on the counter becomes even more tempting to eat.

The only way to not gain body fat when recovering from an injury is to control your appetite. Thankfully, our body has a natural way of controlling our appetite to make sure we get adequate vitamins and minerals, while not getting too many calories. “Boosting” your metabolism doesn’t work in this case.

Think about all of the times you’ve tried to “boost” your metabolism and lost a little weight, but saw all of the weight come back.

See, the food industry has actually made food that makes you hungry even when you’re not. Ever find yourself craving something “salty” or “sweet” after you just finished a meal?

3 Ways to Prevent Fat Gain After an Injury

#1 – Lower Carbohydrates

When you’re training hard, having a decent amount of carbohydrates improves recovery, allows you to train harder, and refills glycogen levels giving you better leverage for your workouts.

When you’re recovering from an injury, lowering carbs will improve insulin sensitivity and keep body fat in check. Your main carb sources should come from non-starchy vegetables. If you’re eating carbs in all of your meals, remove carbs from just one meal and then reassess. The more severe the injury limits your ability to be active, the less carbs you’ll need.

#2 – Awaken Your Inner Carnivore

You HAVE to eat enough protein. Aim for 1 gram of protein per pound of bodyweight. We do this for a few reasons:

  • Improves Recovery
  • Suppresses Your Appetite
  • Helps you retain more muscle
  • It gives you another reason to eat more steak….(probably the best reason in my opinion)

#3 – Get Rid of the Junk Food!

No to Junk food 257x300 3 Ways to Prevent Fat Gain After an Injury

I know, this tip isn’t what you want to hear. Everyone tells me they’ll just buy the processed food and leave it for their family…….(we all know what really happens)

But what if you are married and have children?

You obviously can’t deprive them of their favorite snacks. Here’s the key: I bet your kids or your spouse have favorite snacks that you don’t care for. THOSE are the treats that you keep around the house.

Remember, take this time to really focus on limiting body fat gain. In fact, we’ve had a lot of our clients actually get leaner during this phase. Their recovery time was shorter and they got back to their normal workouts MUCH SOONER.

About Shane:

Shane McDavid is former obesity researcher with an expertise in appetite control. After realizing how most diet programs were failing miserably, he set out to learn why the typical fat loss “tip” of boosting your metabolism was not working. He finally discovered the key to overcoming food cravings and how you can overcome a slow metabolism by implementing a strategic step-by-step plan.

If you’re looking to get leaner and stop falling for all of these “metabolism boosting” gimmicks, then check out the Appetite Control Blueprint for the step-by-step process to stop struggling with losing body fat.

Shane McDavid