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Should I Stop or Continue Doing the Fix My Shoulder Pain Program?


Filed Under (General) by Rick Kaselj

This is the second Google Hangout that I have done. I wanted to answer a question from the customer support. This question relates to Fix My Shoulder Pain program. You can get more information at FixMyShoulderPain.net about the product. This product can help you overcome shoulder pain especially if you are a person who loves working out.

Fix My Shoulder Pain Program

CLICK HERE to watch the YouTube video.

The question is from Marco. He has shoulder impingement on the right side and he is going to start physical therapy. He asked if he should he suspend or continue on the program while he is getting physical therapy done.

In my opinion, you should continue using the Fix My Shoulder Pain Program. You are not going to do the whole program but I feel that there are still parts of the program that will benefit you and complement what you are getting from the physical therapy. You can double check and confirm with your physical therapist. But I am very confident that the Fix My Shoulder Pain Program will still benefit you. For instance when it comes to focusing on the technique side of things, make sure your technique is perfect when working out because it is the number one reason why people end up injuring their shoulder or reinjuring their shoulder in the gym.

Another thing is working on the breathing side of things especially when it comes to the shoulder. Because of pain, people will breathe improperly and have an imbalance in that shoulder. Breathing improperly makes that imbalance worse and slowing down recovery as well as increasing the risk of re-injury.

When it comes to posture, highlighting and working on your posture is going to benefit your shoulder recovery and prevent re-injury. You can get more details in the Fix My Shoulder Pain Program when it comes to the specific self massage that I recommend for shoulder impingement.

So there you go Marco! Thank you very much for the question. Now, if you are a Fix My Shoulder Pain customer, I have a page where I have answered a lot of questions when it relates to Fix My Shoulder Pain. Make sure to visit the page. It has been emailed to you. If you have other questions for me, the best spot to ask is in the Exercises For Injuries Facebook secret group page. It is free for you if you have already got the Fix My Shoulder Pain Program. I jump in there every business day and I am answering people’s questions.

I look forward to hearing from you and talking to you in the Exercises For Injuries Facebook secret group page. If this is the first video you have seen and you haven’t visited ExercisesForInjuries.com, make sure to swing by the website. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain.

Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I answer people’s questions or an interview that I have done or tips and tricks on overcoming injury and pain. Thirdly, head down below, hit “Like” and leave me a question or comment.

If you are suffering from any kind of shoulder discomfort, then check out the Fix My Shoulder Pain program here:

Fix My Shoulder Pain Workouts

Take care!

Rick Kaselj, MS

Diet Free Weekends Review


Filed Under (General) by Rick Kaselj

Last weekend was a long weekend in Canada and the family took advantage of it.

We headed for a family bike ride.

We drove about 30 minutes from our house and headed to Myra Canyon.

The canyon is famous for its 18 km section of an abandon railway wherein you can go biking. The old railway bed leads over 18 trestle bridges and 2 tunnels.

It was incredible! Take a look…

Rick Kaselj Myra Canyon

The long weekend was a few days free from my work and my diet.

Have a read below on what I did and used.

Rick Kaselj, MS


Some people cringe when they hear the word “diet” and honestly, we can’t blame them too because diets have been linked to foods that taste horrible and other elements that are quite frankly not realistic to achieve, especially for long-term, everyday living! Hence, the idea of a “Diet Free Weekend” is very appealing.


However, what is this Diet Free Weekends program, why should we care, what are the benefits of such a program and how can we get on-board with it? Let’s dig a little deeper and review some of the highlights of investing in this very intriguing program.

What is the Diet Free Weekends program?

Described as “your escape from diet prison”, the Diet Free Weekends program was created by Mike and Sabrina Whitfield with the objective of letting people take back control of their weekends and of course, their lives! Like most families, the week days can be busy with routines and a certain type of structure may develop. With such week day structures, we are probably able to stick to certain diets and not really have much time to deviate from eating better than we would during the weekends. When the weekend arrives … well, that’s a different story … because we find that we want to relax, have more family time, eat out at different places and get that extra special family time during the weekend. Hence, the appeal of maintaining or improving our quality of life and eating healthy while engaging in diet free weekends can be so appealing.

The bottom line is that you can still enjoy your favorite foods with friends and family every weekend! This is the guarantee that the Diet Free Weekends program provides.

What are the benefits of this program? Rather than simply using this program blindly, it can be useful to see what benefits the program could have in store for us. It’s good to know what we’ll be getting and why we should expect to get it.

8 Reasons Why Diet Free Weekends Is Awesome!

• #1 – It’s Not Just Another Diet Program An instant appeal of the Diet Free Weekends program is that it is not just another diet program. On the contrary, it’s a “diet free” program. Great!! Right?!! This alone is bound to make many people ask: “Why do I sign up?” It is truly incredible to find a program that does not simply want to shove another diet down our throat.

#2 – Tried, Tweaked and Tested TOO The Diet Free Weekends program has been tried, tweaked and tested with Mike’s clients and also by the creators of the program before rolling it out. Hence, you are getting the best version of the program and can have confidence that this program has undergone testing to prove that it actually works.

• #3 – It’s All About Nutrition and Being Medically Safe The good news to consider as well regarding the Diet Free Weekends program is that is all about your nutrition and your health. This is a health-conscious program that is not meant to replace the advice of your doctor but instead it supplements information that your doctor provides and helps you achieve that healthy balance of eating and living well.

Low Carb Diet

• #4 – Encouragement Along The Way – It can be challenging starting a new program or getting on-board with a new idea. However, you’ll get all the help you need to start and also stay on track. Right at the beginning of the program, you are encouraged to “eliminate ALL doubt”. You also know that others have been through the process and thus, there is real-life experience to tap into. You’ll have the knowledge that others have also tried to walk the path you are walking on and they did so successfully too.

• #5 – A Weekly Calorie Decrease Focus – While diet programs focus on a daily calorie decrease, the Diet Free Weekends program focuses on a weekly calorie decrease. The key point in this idea of the weekly calorie decrease is that there are different ways to arrive at a destination. With specific tips and techniques that you can use to get to the desired objective of reducing weekly calories, this program is certainly different in this regard because when we consider what is important at the end, it’s really about achieving the objectives of keeping our weight at a healthy level.

• #6 – Tons of Meal Advice You’ll get tons of advice regarding meals, what to eat and what you should avoid. Why you should avoid certain foods and what foods what may be touted as “healthy” only really help you pack on the pounds? Do you know that you also get daily meal guidelines or eating plans worked out for you? You’ll get to eat food everyday, of course. You will also get guidelines on how many servings of specific food categories you should be eating.

• #7 – It Can fit In With Your Usual Exercise Routine There are times when diets affect regular exercise routines. However, with the Diet Free Weekends program, your exercise routines can be incorporated into the program. You may also be able to update the servings of food you consume based on how much exercise you accomplish. If you encounter difficulty during the program due to exercise commitments, you’ll be glad to know that adjustments could be made such as the inclusion of a protein shake to break one of the fasts in the program.

• # 8 Get Program Updates and Supporting Material TOO When you enroll in the program, you will receive a welcome email and support emails to help keep you updated and these updates are completely free. You will have access to the Diet Free Weekends Quick Start Guide which provides with a chart telling you what to do day by day and the Diet Free Weekends Success Guide & Journal which helps you track what you did and how you feel. Also, you’ll get access to The 4-day Detox, The Cheat Yourself Lean and The Diet Free Weekends Supplement guides.

The Diet Free Weekends program is here! You can take advantage of this program right now and invest in your future. The program does include fasts. However, you’ll be able to make adjustments along the way if you are not able to adhere to the program all the time. You can eat lots and lots of vegetables too and although veggies may not sound like fun, this certainly feels like the right path to be on!

You already have enough to deal with, so it’s time to embrace a fun way to live by getting on-board with Diet Free Weekends!!

Diet Free Weekends Solution

Rick Kaselj, MS


Are You In Diet Jail?


Filed Under (General) by Rick Kaselj

Today, I have a guest blog post from Mike Whitfield.

I have known Mike for years. Two weeks back, I headed out for breakfast with him…

Mike Whitfield and Shawna Kaminski Eating Pancakes

and a few others (Shawna Kaminski, Andrew Raposo and James Gaida.)

(In the mirror you can see James taking the photo and you can see half of my head.)

Mike swears that Maryjane’s in San Diego has the second best pancakes that he ever had.

Mike has an article for you below on how it feels like to be in a diet prison.


Rick Kaselj, MS

P.S. – Who has the best pancakes? Mike’s wife makes the best, according to Mike.


Remember the game “Monopoly”? You know how you have all this momentum and you’re gaining properties like crazy, then suddenly, you draw “the card”?

“Go to Jail. Go Directly to Jail”.

Then bam!… your momentum comes to a halt and you almost feel like you have to start over.

Ever notice that the same thing happens with your diet? It doesn’t matter what diet you’re on, but you have all this momentum all week, then suddenly on Friday, you destroy everything you’ve worked hard for all week. It’s like you went to Diet Prison, right?

Sticking to ANY diet is HARD on the weekends. Seriously… it’s the weekend. You probably don’t want to eat broccoli and boring baked chicken.

Well, there’s good news.

This is like a “Get Out of Diet Jail” card and you no longer have to “diet” on the weekends. Check out this exciting new study from Cornell University…

Scientists looked at weight loss among men and women of a variety of ages. Participants were asked to weigh themselves after waking up over a period of 15 to 330 days in order to include weight fluctuation patterns and corresponding days of the week.

The researchers observed that the individuals, who lost more weight over the period of the study, “splurged” over the weekend, yet cut calories Monday through Thursday.

“Weight variations between weekdays and weekends should be considered normal instead of weight gain.”, Cornell University Brian Wansink said. “The big difference between those who gain weight over time and those who lose or maintain weight is directly related to the way they eat from Monday to Friday.”

Pretty cool, right?

So how do you do it?

Well, look at your diet like intervals. Monday through Thursday is your “interval” where you would focus and tighten up your diet a little more than usual. Then Friday, Saturday and Sunday you cut loose.

This is much easier to stick to because you get to enjoy more of your favorite foods more often. Popular “Cheat Day” diets tend to make people overdo it because they may feel they need to “get it all in” before their next Cheat Day… a full week ahead.

cheat day

Now you probably already know that simply cutting calories Monday through Thursday is definitely a good start, but it’s more than that.

Imagine cutting your calories by 500 per day, but having 3 bowls of Frosted Flakes as your meals. That’s not a good plan, right? And I don’t know about you, but cereal makes me hungrier.

And not to mention… causing major inflammation in your joints, creating unnecessary pain.

Now that doesn’t mean you need to skip carbs altogether, either.

So, here’s a simple “template” you can follow…

Monday – Low Carb
Tuesday – Normal Carbs
Wednesday – Normal Carbs
Thursday – Low Carb
Friday – Cheat!
Saturday – Cheat!
Sunday – Cheat!

You’ll be surprised at how much your cravings come down by following this simple template. The thing to remember…

It comes down to your WEEKLY calories VS your DAILY calories.

It’s certainly not a “lose 10 pounds in 7 days” approach… but instead, it’s a doable, more sustainable way to enjoy life a little bit and still get back in shape.

Just follow the step-by-step Diet Free Weekends Solution here.

Diet Free Weekends Solution

Enjoy your weekends again!

Mike Whitfield, Master CTT


3 Minutes Morning Ritual To Rejuvenate Your Body with Sue Hitzmann


Filed Under (General) by Rick Kaselj

IMPORTANT: If you are a health or fitness professional and need CECs or CEUs – CLICK HERE – and save 60%.

I hope  you enjoyed part 1 of this interview as much as I did. If you missed it, you can check it out here.

In this part, Sue shares her “3-Minute Morning Ritual To Rejuvenate Your Body.”


Rick Kaselj, MS


3-Minute Morning Ritual To Rejuvenate Your Body with Sue Hitzmann

CLICK HERE to watch the YouTube video.

In the above interview, you will discover:

  • Shares her 3-minute morning ritual to rejuvenate your body
  • How Foam rolling the face keep your face looking young and healthy?
  • What is Carpal Tunnel Syndrome?
  • Why stretching is not good to do if you have Carpal Tunnel Syndrome?
  • Best way to address Carpal Tunnel Syndrome
  • Effective way of using a Foam Roller for rehab
  • What is cellular hydration and the benefits of it?
  • 3 Tips on Pain Self-Care

I hope you enjoyed the interview.

If you would like more information about Sue Hitzmann, you can visit her at MeltMethod.com

If you know of someone that 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 and have a great day.

Rick Kaselj, MS

P.S. – Two things to remember. For the interview up above, you can see part 1 here and if you are a fit or health pro, make sure to check this out.


Things That We Do Every Day That Cause Pain


Filed Under (General) by Rick Kaselj

REMINDER: If you are a health or fitness professional and need CECs or CEUs – CLICK HERE – and save 60%.

I hope you are having a great Saturday.

Up here in Canada, it is Victoria Day Long Weekend.

It is weekend of fun with the family and it is the unofficial start of summer in Canada.

Now, for what I have for you today.

I have a new video interview with Sue Hitzmann. Sue is another crusader against pain. I have been following her work for years and I am so happy that I got to interview her for you.

Sue will share with you valuable information about chronic pain and what you can do to treat it on your own.

Check out the video below to know more.


Rick Kaselj, MS


Things That We Do Every Day That Cause Pain with Sue Hitzmann

CLICK HERE to watch the YouTube video.

In the above interview, you will discover:

  • Who is Sue Hitzmann?
  • What is Chronic Pain?
  • Chronic Pain Statistics in the US
  • What is sudden chronic pain and how it occurs?
  • Misconceptions about pain assessments
  • Things that we do that cause Chronic Pain
  • The role of Fascial Connective Tissue in understanding pain
  • Self-care when it comes to the connective tissue system

I hope you enjoyed the interview.

If you would like more information about Sue Hitzmann, you can visit her at MeltMethod.com

If you know of someone that 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 and have a great day.

Rick Kaselj, MS


Best Stretch for Your Lower Back


Filed Under (General) by Rick Kaselj

Well, this week I have been talking about back pain.

I hope you enjoyed the last few videos and articles.

If you missed them, you can check them out here:

Now, here’s what I have for you today.

Rick Kaselj, MS


I wanted to go through the best stretch for the lower back. This is called the Cat and Dog Stretch.

Best Stretch for Your Lower Back

CLICK HERE to watch the YouTube video.

I am going to get Orsy to go through that stretch.

Cat & Dog Stretch

You are in your four point position. You have your hands underneath your shoulders. You don’t want your hands too far forward because that puts unnecessary stress on your shoulders. You want your knees underneath your hips and you want your knees about hip width apart. This puts you in a good position so you can focus on your back and work on the mobility when it comes to your back. If you look at your back, you have tight areas when it comes to your back. Your mid-back tends to be tight. Your low back pelvic area is tight and maybe even your upper neck is tight as well.

The Cat and Dog Stretch loosen up those tight areas in the spine and it helps working on mobility in the spine.

Orsy is going to work on the angry cat part and then going in the opposite direction. She is bringing that head up, dropping that chest, arching through that back, tilting that pelvis forward and then going in that opposite direction. She is tilting that pelvis back, rounding out that mid back and dropping that head. She is going to the point where she has light resistance and then going in the opposite direction.

Cat and Dog Stretch 2 pose

She is holding the position for about a second or two and then moving in the opposite direction. She will go through it like 5 or 10 repetitions of the movement. You will probably notice that she is able to go a little bit further, that is because she has loosened up things in the neck, mid back and  pelvis. This is as an excellent lower back stretch.

There you go, now it’s your turn! Give it a go before you exercise in order to loosen up that lower back. It is the best stretch that you can do for your lower back. You can do it before working out. You can do it when you wake up. You can do it in the evening in order to loosen up that lower back.

So there you go! Give that exercise a go and let me know how it goes. You can leave me a comment or question down below.

If you want to end your nagging back pain and get back to pain free workouts, then check out the Fix My Back Pain program here:

Fix My Back Pain

Take care!

Rick Kaselj, MS


Best AB Exercise for Those with Back Pain


Filed Under (General) by Rick Kaselj

There is an exercise that I do every day that helps my back.

It is not a hard exercise but it is an exercise that works on the activation, endurance and strength around my back.

My back has been a lot happier since I have added it to my daily routine.

Now here it is.

Give it a go!

Rick Kaselj, MS


This is a special video for Pete.  Pete asked me:

“What is the best AB exercise for someone who is suffering from back pain?”

Best Ab Exercise for Those with Back Pain

CLICK HERE to watch the YouTube video.

I am going to get Orsy to go through it.  This exercise is called Super Man. So you find the right level of Super Man for your back pain.

# 1  – Four Plank Position

Four Plank Position

Four Plank Position

Hands are underneath the shoulders. Knees are underneath the hips so just bring your knees a little further apart. Orsy is keeping her head in line with that body. She is tightening up that abdominal area. That could be level one, you could be starting off with that because I have got the force of gravity coming down on my back and that might be all I can handle.

#2 – Four Plank Position with Progression


Four Plank Position with Progression

I can progress from the four plank position, making it more challenging by alternating the arms. So tighten abdominal area, keeping this position, bringing the arm out and coming back and alternating back and forth.

#3 – Bringing In The Legs

Good alignment, head is in line, tightening the abdominal area. Orsy is going to reach back with her leg, reaching with her heel, in line with the rest of the body and then coming back down and alternating sides. We don’t want to arch through the back, reaching with the heel, working the glute and abdominal area then coming back.


Bringing In The Legs

#4 –  Alternating Arms and Legs

You can progress to the fourth level which is  alternating arms and legs. Big thing is to reach forward and reach back with the heel and then coming back smoothly and then going to the other side.


Alternating Arms and Legs

#5 – Bringing In Tubing

The last level that Orsy will be doing is Bringing In Tubing. I can use the loop tubing like this or I can use the tubing with handles. Orsy has one end wrapped around her ankle and the other one wrapped around her hand. She is going to get into that four plank position, tighten that abdominal area, hold that pelvis area where it’s at and keeping everything in good alignment. She is going to reach with one arm and the opposite leg and she is fighting the resistance of the tubing.


Bringing In Tubing

So looking at sets and reps, I go through the movement and hold it for a second or two at the end position. I start people off with one set of five reps on each side and then I can progress to ten repetitions on each side.

Give that a go if you have back pain. Figure out the level that you can be at, if you are just at the four point level or if you are at the alternating arms and legs with tubing.

If you are suffering from any kind of back discomfort, then check out the Fix My Back Pain program here:

Fix My Back Pain

Rick Kaselj,MS


2 Easy Ways to Relax Your Hip Flexors


Filed Under (General) by Rick Kaselj

I hope you enjoyed the interview yesterday.

Today, I have 2 Easy Ways to Relax Your Hip Flexors.

Enjoy the article below or check out the YouTube video.

Have a great day!

Rick Kaselj, MS


2 Easy Ways to Relax Your Hip Flexors

CLICK HERE to watch the YouTube video.

I got asked by my friend, Chris, “How do your hip flexors affect your back?”

When you are looking at the hip flexors, there are two parts. One of your quadriceps is part of your hip flexors which is helping you when it comes to hip movement and then also deep inner pelvis connected to your spine is another set of hip flexors. The two are the rectus femoris which is in the quadriceps and psoas and iliacus in the deep inner pelvis.

I will get Orsy to show you what happens in your low back. Looking from the side if we are at a good posture, our low back is in a good position.

Good Position

But if hip flexors are tight, it changes that curve in your lower back.

Tight Hip Flexors

It tilts that pelvis forward and increases that curve in the lower back. And when we lose or change that curve in the lower back which puts you at greater risk when it comes to back injury and pain.

We want to make sure that those hip flexors have good flexibility and good movement especially if you do a lot of sitting throughout the day like driving, computer or office work because sitting too much shortens up the hip flexors which puts your back at greater risk.

There are two stretches that you can do.

# 1 – Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Orsy is taking a big step, front foot is flat. She is on the back toe of the back foot. She is tightening her abdominal areas and glutes. She is bringing her hips forward a little bit and she is looking at getting a stretch in that hip area.

In stretching, do twice on each side and hold it for 20 to 30 seconds. Then, switch on the other side and bring the hips forward a little bit in order to intensify that stretch. This is something that you can do anywhere. You can do it even at work.

# 2 – 90-90 Hip Flexor Stretch

This is the one that I like because it is a little bit more intense.

90-90 Hip Flexor Stretch

Orsy is nice and upright. She is going to tighten her abdominal area. She is going to tighten her glutes and then bringing her hips forward. In order to stretch out more that hip flexor that is in the quadriceps, do twice on each side holding for 20 seconds.

Tightening the abdominal area, bringing the hips forward, and stretching out that rectus femoris. Once again, this is something that you can easily do anywhere quickly in the office in order to stretch out that hip flexor and counteract all the shortening that you have throughout the day from sitting, driving, and working at the office.

There you go, Chris! That is a quick tip when it comes to why the hip flexors or how hip flexors can affect your back and why it’s important to loosen up those hip flexors and have good movement within those hip flexors.

If you want to learn simple step-by-step guide that will finally help you overcome your tight hip flexors, then check out the Fixing Tight Hip Flexors program here:


Take care!

Rick Kaselj, MS