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Diet Free Weekends Review

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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

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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.

START DIET TODAY

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

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Are You In Diet Jail?

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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.

Enjoy!

Rick Kaselj, MS

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

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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

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3 Minutes Morning Ritual To Rejuvenate Your Body with Sue Hitzmann

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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.”

Enjoy!

Rick Kaselj, MS

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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.

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Things That We Do Every Day That Cause Pain

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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.

Enjoy!

Rick Kaselj, MS

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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

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Best Stretch for Your Lower Back

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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

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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

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Best AB Exercise for Those with Back Pain

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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

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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

11a

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.

11b

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.

11c

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.

11d

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

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2 Easy Ways to Relax Your Hip Flexors

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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

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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:

Fixing-Tight-Hip-Flexors

Take care!

Rick Kaselj, MS

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2 Tips that Athletes Can Do Fix Their Back Pain

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Filed Under (General) by Rick Kaselj

Today, I have a little interview for you.

It is from one of the fitness masterminds that I was at. This was from one of the meetings from Las Vegas.

So here we go…

Rick Kaselj, MS

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2 Tips that Athletes Can Do Fix Their Back Pack

CLICK HERE to watch the YouTube video interview.

Dennis Heenan : Hey what’s going on? This is Dennis Heenan from FatBurningNation.com

I have got my good friend Rick Kaselj here today to talk to us a little bit about back pain. Now, being an athlete I have went through plenty of back problems in my career and now that I have transitioned into working on my computer quite a bit and then all my workouts being athletic based workouts, I still experience back pain.

Now, I am going to have Rick show a little bit today the certain ways you can fix that very easily by just spending five to ten minutes. So Rick, why don’t you take it away?

#1 – Look Above and Below Your Back

Rick Kaselj : One thing I will get people to focus on is  looking at mobility in your mid back and in your hips. When there is stiffness above and below your back, it put more stress on your back. If there are areas above and below that are stiff, the place in the middle takes all the stress and a lot of times that is the weakest part, the back. So, we can loosen up the mid back. If we can loosen up the hips, we decrease the stress on the back. This allows the back to heal and less likely to injure or re-injure. That is something I would be focusing in on with whatever you are doing, your warm up, your cool down or your stretch routine.

#2 – Offload The Pressure In Your Back

The other thing is, if you are doing a lot of sitting or driving just try to decompress the spine. If you will be sitting, it puts 40% more stress on your low back, sitting compared to standing. So with time, the pressure builds more and more in the back. You want to offload that pressure in the back.

How can you do that? In a sitting position, just reach for the sky. Reach as high as you can for two seconds and then relax. You can do that sitting but it’s even better if you can get out of your chair, stand and reach for the sky and try to offload the spine. If you are in a gym setting, and if you have some type of pull up bar, grab the pull up bar and then sink your hips down so you get even more traction. Now the key thing is, just to go for two seconds.

Dennis Heenan: Two or three seconds.

Rick Kaselj: And start off with like five repetitions. Don’t go crazy and hang for like 15 minutes or do 50 repetitions. You will risk flaring things up. Something might be good but doing too much of it leads to bit irritating things. If it feels good doing 5 repetitions for 2 or 3 seconds each then that is a sign that it’s something that you should incorporate. It’s more important to incorporate that more often throughout your day as opposed to doing 15 minutes or 15 reps of it all at once. So, those will be the two things that I will do if you have to sit all day.

Dennis Heenan: Now, a lot of the workouts I have created, if not all many of them are super intense, very athletic based and a lot of times as athletes we kind of just jump in to the workouts. We don’t really pay attention to the warm up or the cool down after the work out.

What would you suggest for warming up or cooling down? Which one is more important? Which one would you emphasise on? What can we do for that?

Rick Kaselj: That’s a good question.

I put more emphasis on the warm up and I try to look at it more like a dynamic one and so lot of my stuffs are bodyweight warm up. It could just be bodyweight air squats, push ups or plank movements which serve multiple things.

We want to get our mind set into what we will be doing because we might be still thinking about work. If we do a warm up, it shifts us to the workout  so we can focus into the workout and get better results. You are not like a fitness zombie just going through the movements but you are not really into it that wouldn’t enable you to get that intensity and the results you want. It wakes up the muscles. It lubricates the joints. It helps stretch out the muscles dynamically. I like the dynamic warm up and it doesn’t need to be crazy. If you are doing a circuit like 5 or 6 times, you’ll get the hang of it the first time you go through it. You might go through it lightly, focusing on technique and full range of motion, reviewing how to do the movement fully in your head and then as you go through the set or the reps, you are increasing the intensity.

Dennis Heenan: Rick has an incredible product called Fix My Back Pain. I am going to let him explain a little bit about what it is. Now this would have been a life saver for me when I quit basketball. I probably had 3 or 4 back injuries then. This would have been a huge help for it. So, why don’t you tell us just a little about that.

Rick Kaselj: So what it is? It is Fix My Back Pain program. It helps you overcome your back pain especially for someone who is active. My focus is to get you back to pain free workouts. A mistake that I used to make when I worked in the clinic with lots of people was, I focused on the stretching and strengthening. That didn’t worked and I found that I needed to set the stage for my client’s back to heal and for my back to heal. Now, I do it in three steps.

Step 1 is reshaping the back from a painful back to a pain free back focusing in on inside of the joint. So trying to set things internally like focusing on hydration and eating the right foods that helps in recovering from back pain. The second thing is reshaping that back from the outside. Doing things on the outside that are going to help it heal and recover. Third is doing injury specific exercises for back pain depending on what it is. A lot of times people will have back pain then they will do whatever exercise for that back pain. That isn’t right.

Depending on what type of injury you have, there is injury specific exercise  you need to do for that injury. So that’s what Fix My Back Pain is about. The really cool thing is, you just have to plug it into your workout.  It’s not going to be an hour or two hours long. You can do Dennis’ program and incorporate the Fix My Back Pain program. A lot of times its 5 or 10 minutes we plug in before your program like Dennis’ and 5 or 10 minutes that we plug in after your program.

Dennis Heenan: That’s a perfect solution! I mean I know I love the saying, get back to the pain free workout. I love the sound of that. I know you guys would love the sound of that and again with the workouts we go through, its anywhere from 20 to 25 minutes and adding this in would keep them still under 30 minutes which is what we want to do.

So, this is again Rick Kaselj with Fix My Back Pain. There is link right below this video where you can get a ton of information about this product. I highly recommend this program so check it out! So, again this is Dennis Heenan from FatBurningNation.com and I thank you for watching.

Rick Kaselj: Thank you.

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

Fix My Back Pain

Rick Kaselj, MS

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