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

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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.

References

[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

 

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Quick Workout You Can Do At Work

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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

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2 Great Stretches To Do At Work

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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

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Core Exercises For Unbreakable Strength

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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

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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.

Enjoy!

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

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7 Worst Snacks for Joint Pain

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Filed Under (General) by Rick Kaselj

7 Worst Snacks for Joint Pain

Snacks can provide a way to quench hunger or keep you going until you have your next meal. Snacks may also be a way to take in extra nutrients and ensure that the body is ready for activities. For instance, the right snack could create an opportunity to reduce stress, get energized, recover from boredom or possibly fight depression. For some people, snacking at the right time enables them maintain an appropriate body weight. Just as there are good and healthy snacks, there are also bad and unhealthy snacks. There are certain snacks that could adversely affect the body including exacerbating joint pain and inflammation. Thus, when snacking on a food item, it is essential to ensure you are not doing more harm than good. Especially for joint health, the right kind of snack could keep you pain free and agile.

Thus, could that snack you are biting into be the cause of pain in your joints? Have you noticed inflammation flaring up at a time that coincides with when you are consuming a particular kind of snack? Indeed, there can be a link between the foods we eat, including snacks, to various ailments within the body such as joint pain and inflammation. Thus, it is essential that you do your best to avoid these snacks when trying to prevent or tackle joint pain and inflammation. There are a multitude of snacks available in grocery stores and snacks that are advertised on various media channels, with many of these products receiving immense marketing that is targeted at exploiting various soft spots that people have including taste, organic affiliations and healthy living.

However, despite the advertisements, some of these snacks could still be bad for your body. Especially for those who have joint pain such as arthritis, snacking on the wrong type of snack at work or possibly at home could make symptoms become much worse. The ingredients in these “bad” snacks could also cause inflammation to develop and possibly spread or become worse. So, how do people cope, especially in the workplace where snacking on food may be quite common to get people through the day? Also, how to people push past the powerful advertisement and media attention that is given to certain types of snacks which are truly not good for the body? One way to address these issues is to become informed regarding snacks and with such knowledge you will be more readily able to identify what type of snack is best for your joints! To help you identify the snacks that are specifically bad for joint pain and inflammation, the following 7 worst snacks have been described below.

1. Sugar Snacks

Snacks that contain processed or refined sugars can be bad for the body. These types of snacks include various kinds of candies, cookies, pastries and biscuits. Sugar-filled, chocolate-covered doughnuts, for instance, can be quite attractive to look at and may also send tempting messages to the brain. However, sugar can be a bad idea for the body especially refined sugars. Similarly, sodas can contain a high amount of these refined issues. For joint pain, these sugars in the body can make the situation worse.

doughnuts 300x196 7 Worst Snacks for Joint Pain

Hence, avoiding refined sugars is advisable. There can be alternatives to processed and the best alternative is the raw form of sugar including organic maple syrup and honey. Sugar-free version of snacks could also be a good idea. However, sometimes, food manufacturers may trade one ingredient for another ingredient that may not do any good to your joints or health in general. Sugar has been known to contribute to various ailments that people encounter. Hence, do pay attention to the ingredients listed on the packing of the snack. The first few ingredients of a food item can tell you a lot about the product [1].

 2. Chicken Nuggets

It can be great to consume protein and chicken certainly provides you with a good amount of protein. However, chicken nuggets may also come with unwanted ingredients such as saturated fats and high amounts of sodium.

Chicken Nuggets 300x130 7 Worst Snacks for Joint Pain

Four or five pieces of chicken nuggets could easily get you consuming 200 to 250 calories and 2 g to 3.5 g of saturated fat, 400 mg to 700 mg of sodium, depending on the brand of chicken nuggets being consumed. Improved dietary strategies include the reduction of saturated and trans-fats and this could also help tackle inflammation that occurs as a result of unhealthy dietary patterns [2]. High amounts of saturated fats can be detrimental to good joint health.

 3. Canned Fruit

Yes, fruit can be a healthy snack option. However, do beware of fruit that is bought in cans. The canned fruit option may present convenience but the problem with some types of canned fruit is the use as large amount of sugar to add to the taste of the fruit.

Canned Fruit 223x300 7 Worst Snacks for Joint Pain

Hence, when consuming canned fruit, you may also be taking in additional refined sugars. In essence, you end up eating the not-so-healthy version of fruit. In addition, when food product manufacturers know that sweeteners like processed sugars will be used to sweeten or add flavour to the canned product, these food producers may be less likely to use the high quality fruit in their canned products. Thus, fresh fruits snack options can be the better choice.

4. Potato Chips

There are different varieties of chips snacks. We usually see these bags of chips sitting and waiting in grocery stores, all packaged attractively and waiting eager to be picked up by consumers who wait to satisfy their cravings for tasty, salty snacks.

Potato Chips 300x225 7 Worst Snacks for Joint Pain

One thing that this type of snack has in common is the potentially high amounts of calories, high saturated fats and high sodium content in a few ounces of chips. Another major problem with choosing chips as snacks is the fact that these types of snacks are not quite filling. Thus, there is a high likelihood that many people would consume much more of this snack at a given time. Lots of salt may also be used to make potato chips and there any many disadvantages to consuming high amounts of sodium [3].

5. Wheat-Based Snacks

People may have intolerance to gluten. Gluten is found in wheat and in some cases, the consumption of snacks that contain gluten could cause allergic reactions to develop. Such reactions could include inflamed joints and pain in various parts of the body.

Gluten sources 300x164 7 Worst Snacks for Joint Pain

Hence, if joint pain and inflammation occurs after consuming snacks made from wheat, you may have a gluten allergy. If you do fall into the category of people of need gluten-free meals, a snack containing gluten would definitely be one of the worst snacks you could eat.

6. Frozen Snacks

Snack and food manufacturers have also found ways to market frozen versions of food including frozen sandwiches, pizza, burgers, pastries, fries and much more.

Frozen food 300x225 7 Worst Snacks for Joint Pain

The appeal of frozen snacks is the convenience that these food products may provide. If you are tired from work and do not want to dine outside or simply don’t feel like cooking, frozen snacks may seem like the convenient option. However, this may not be the option that is beneficial to your joints. It can be difficult to find healthy food that is good for joint pain that would also be sold as a frozen snack.

7. Cheese and Crackers

Indeed, this may seem like the ultimate healthy snack. However, do beware of the high content of saturated fats that these snack products could contain. In addition, some cheese and cracker products also contain a large amount of sugar.

Cheese and Crackers 300x265 7 Worst Snacks for Joint Pain

Can cheese and crackers still be a great snack? Yes it can, if you are careful to locate versions of this snack that contains healthy amounts of the right type of fat and minimal sodium. You should keep away from the high sodium and high saturated fats versions of snacks that put pressure on your joints and worsen any conditions of arthritis that you may be experiencing.

The wrong kind of snack could increase the likelihood of the occurrence of joint pain and inflammation. Subsequently, inflammation that occurs in the body could lead to various ailments, health hazards and diseases including arthritis, skin problems, allergies, cancer, heart problems, irritable bowel syndrome (IBS), obesity, weight gain, the occurrence of tumors, asthma, cancer and other diseases. Some of these ailments such as arthritis affect millions of people worldwide [4]. Eating the wrong types of fats can add unnecessary weight on the joints and puts stress on the tendons and muscles [5]. Foods in their natural, raw and organic state are usually the best option to go with. Such foods like fresh fruit and nuts may contain some sugar and fat. However, foods with these types of raw sugars and omega-3 fats are healthier than the 7 worse snacks mentioned above and consuming these healthier foods could help prevent or reduce inflammation and joint pain such as arthritis from occurring.

Want to learn about the foods to eat when having joint pain? Then check out 101 Superfoods That Stop Your Joint Pain & Inflammation:

101 Superfoods 223x300 7 Worst Snacks for Joint Pain

Rick Kaselj, MS

References

[1] Best and Worst Snacks in Your Supermarket

[2] The Effects of Diet on Inflammation – PubMed

[3] The Disadvantages of Sodium

[4] Arthritis and Pain – Neurogenic Origins of Joint Pain

[5]Natural Remedies for Joint Pain

4 Minute Bodyweight Cardio Blast

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Filed Under (General) by Rick Kaselj

Today, I got a workout for you straight from New York.

Kate V headed outside and did a quick workout for everyone at EFI.

Very cool to see the New York landscape behind her.

Enjoy the workout!

Take it away, Kate….

Rick Kaselj, MS

P.S. – Make sure to enable pictures so you can see the workout.

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Hey I am Kate Vidulich, bodyweight training expert here at FatLossAccelerators.com. I have got a special workout video for my buddy Rick Kaselj from Exercises For Injuries.

Now this work out today is the perfect replacement for your regular boring cardio workout. It is non-impact and high intensity so it’s going to help you to burn more calories in less training time.

4 Minute Bodyweight Cardio Blast

CLICK HERE to watch the YouTube video.

We have got 4 different exercises and you are going to do 30 seconds of each exercise with a 30 second transition in between. Let me show you the moves and then it’s your turn to go rock it out.

#1 – Bodyweight Squat

You are going to start with body weight squat. Feet are shoulder width apart and you are going to squat down with your chest up.

Bodyweight Squat 4 Minute Bodyweight Cardio Blast

Bodyweight Squat

Make sure you bend first at your hips and you want to keep your chest up nice and high. You are going to do 30 seconds of as many bodyweight squats as you can.

#2 – Plank

You are going to go down the ground, you are going to hold the plank and you are going to pull your elbows and squeeze your butt and abs and hold this position for 30 seconds.

Plank 4 Minute Bodyweight Cardio Blast

Plank

#3 – Total Body Extension

Then you are going to take another thirty seconds rest and then you are going to move into a total body extension.

Total Body Extension 4 Minute Bodyweight Cardio Blast

Total Body Extension

You are going to bend your knees just slightly at about a quarter squat and then you are going to explode up over your head. You are going to do 30 seconds of as many reps as you can of the total body extension.

# – Power Punch

You are going to bring your left foot forward and you are going to go right and left as fast as you can imagining that you are fighting someone.

Power Punch 4 Minute Bodyweight Cardio Blast

Power Punch

They are the four exercises in this circuit. You are going to do that twice. You want to make sure that your heart rate is getting really high in that thirty seconds.

If you like this workout, you can check out bodyweight cardio 500 program. It is a program that is going to help you to burn more calories both during and after your workouts so you get to accelerate your fat loss results.

Have an awesome day!

The Bodyweight Cardio 500 System 4 Minute Bodyweight Cardio Blast

Kate Vidulich

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Do You Make Any of These Mobility Exercise Mistakes?

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Filed Under (General) by Rick Kaselj

Yo!

I am back home.

The mastermind meetings in Austin were amazing.

 Do You Make Any of These Mobility Exercise Mistakes?

I didn’t see much of the resort or Austin.

I spent most of the day, sitting in a conference room.

For me, sitting is brutal on my body.

So a lot of times I will stand or walk back and forth at the back of the room in order to decrease the pressure on my back and to loosen up my joints.

I was asked by one of the attendees if I had a medical condition that forced me to get up and walk around.

The answer is, no. My back and hips get stiff from sitting.

Then after the meetings, I was off to the gym and one thing that I did in there was to work on a few mobility exercises in order to loosen up my body, decrease the stress on my joint and release tension.

While I was doing them, I got thinking about common mistakes people make when performing mobility exercises.

Make sure you are not making any of these…

5 Mistakes Most People Make When Performing Mobility Exercises

 

#1 – Everyone Should Do It!

Wrong! Not everyone should be doing mobility exercises.

I know, with the rise of Crossfit, everyone is doing mobility exercises but the reality, a lot of people should not be doing them.

For example, people with certain medical conditions, should not doing mobility exercises. Also, if you have extreme range of motion at a certain joint, there is no point in increasing that mobility as it will lead to more harm than good to the joint.

#2 – Promoting Injuries

Most people do the same mobility exercises over an over again. This might be fine for stretching exercises but this is not the case for mobility exercises. If you do not change up mobility exercise, you will just promote injury.

#3 – Forgetting About This…

Breathing! Need I need to say more? Doing this one thing right, will lead to you get way more benefit from your mobility exercises.
Remember, I said “doing it right.”

#4 – Doing It One Way

Some joints, need mobility exercises done in one direction but most need to be done in multiple directions. For example, in the ankle, mobility exercises need to be done in all three dimensions, not just one.

#5 – Not The Hips!

Most people could use some mobility work on their hips. Maybe not in all direction but if you sit at work, sit in the car, sit to eat, sit to read, sit to watch television, etc. There is a good chance you need to work on the mobility of the hips.

Now if you want to know what you can do to improve your mobility, how to do the mobility exercises “right” and how not injure yourself during mobility exercises them check out Ruthless Mobility:

Ruthless Mobility Do You Make Any of These Mobility Exercise Mistakes?

Rick Kaselj, MS

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