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Quick Hotel Room Workout


Filed Under (General) by Rick Kaselj

Today, I got another workout for you.

It is from Shawna Kaminski.

2014 09 16 09 03 06 1024x659 Quick Hotel Room Workout

Shawna was one of the 40 fitness professionals that was at the mastermind meetings in Las Vegas last week.

While we were at our meetings, we go chatting about workouting while traveling and one things she uses to get an intense and quick workout is a jump rope. 

I asked if she could share a workout and she said, yes. 

Enjoy the workout and talk to you soon.

Rick Kaselj, MS


Hey, I’m Shawna K. from ChallengeWorkouts.com. I am actually here in Vegas and I am with my good friend Rick Kaselj and we are here for a mastermind meeting. We stepped out of the meeting because I wanted to share with Rick’s readers, viewers and fans the benefits of jump rope and a quick workout that you can do.

Quick Hotel Room Workout with Shawna Kaminski

CLICK HERE to watch the YouTube video.

I do not enjoy running. Actually, I do but my knees don’t enjoy running It gives me knee pain. But I really enjoy the jump rope and one reason that the jump rope is friendly for your knees. One way jump rope relives stress on your joint is if you do the double jump you are taking your bodyweight on both feet instead of on one so it is much easier on your joints.

double jump Quick Hotel Room Workout

Double Jump Rope

Remember, you only jump like a quarter inch to get over that rope so there’s really not much impact compared to running. That is one reason that I love jump rope..

The other reason is jump rope can be super intense. You could run for half an hour but I dare you to try and jump rope for half an hour, it’s a much more intense workout.

Now, I am going to share a little workout with you that I did in my hotel room, just today. It’s a full body workout. It is bodyweight and your jump rope.

Whether you are knee friendly or not, there is a variety of jump rope steps that you can do. You can really just do the double jump. Then you just go down and do some push-ups depending on what level you are at.

#1 – Bodyweight Push-up

Push Up Quick Hotel Room Workout

Push Up

I usually time my workouts. I might do 30 seconds of jump rope and 30 seconds of push-ups or you might push it to a minute of jump rope and 30 seconds of push-ups. I really like the minute of jump rope if you are a little bit more advanced but go with whatever works for you.

#2 – Bodyweight Squat with Jump Rope Overhead

You are going to do the jump rope again and then hold your jump rope over the head and do a bodyweight squat.

Bodyweight Squat with Jump Rope over the head Quick Hotel Room Workout

Bodyweight Squat with Jump Rope over head

What I like about this is that it also going to work that upper back and it helps with that squatting position. It’s almost self-correcting.

If your hands are in front, you know that you are bending at the waist.

Jump Rope in front Quick Hotel Room Workout

Jump Rope in front (wrong)

You try to keep those hands over the top of your head and then you are going to go back to the jump rope.

#3 – Wall Sits and Stick Up

Then you are going to finish up some kind of a double duty. I am going to do a wall sit and I am going to do the wall stick up.

Wall Sit Quick Hotel Room Workout

Wall Sit Up

Wall Stick Up Quick Hotel Room Workout

Wall Stick Up

Trust me this wall stick up does not look like much. What I am trying to do is I am trying to push this wall back behind me so I am really squeezing through that upper back, that’s a really fantastic upper back exercise.

Reviewing the Workout:

  1. Jump rope
  2. Push-up
  3. Jump Rope
  4. Overhead Squat
  5. Jump rope
  6. Wall Sit and Stick Up

Those are 3 bodyweight exercises with jump rope intervals. You are going to go through them 3 to 4 times. I am small so I can jump rope anywhere. You just need maybe a little bit taller ceiling if you are a little bit taller but I love the jump rope even if are not runner friendly.

There you go, enjoy the workout and if you are looking for more jump rope workouts, then check out Challenge Jump Rope Workouts, here:

Jump Rope Bundle2 Quick Hotel Room Workout

Shawna Kaminski


A KILLER Chest and Back Exercise For You


Filed Under (General) by Rick Kaselj

This morning, I was out front of the hotel doing videos for you and I got busted by security. (Darn it.)

I will have to wait until I get back home to film more videos but today, I got a workout for you from Derek “The Unbreakable Man” Wahler.

Before I get to the exercise, here is a little photo from my walk last night…

Walking in Vegas A KILLER Chest and Back Exercise For You

Okay, now give this exercise a go.

Take it away Derek.

Rick Kaselj, MS

Killer Chest and Back Exercise For You

Hey, its Derek Wahler and creator of 10 Minute Fat Loss.

Since I created a workout program based on 10 minutes fat loss workouts, you have probably guessed I like to get a lot of work done in a short amount of time. I don’t want to spend hours in the gym doing a bunch of different exercises. I want to get in, get a great fat burning and muscle building workout in the shortest amount of time possible.

CLICK HERE to watch the YouTube video.

The way we do that is we can combine exercises into total body exercises instead of doing each one individually. One of the most effective ones is the Push Up Row. All you need is a couple of dumbbells, a little bit of space and you will be all set to go.

#1 – Push Up Row Right Side

We are going have our dumbbells about shoulder width apart off the ground, and do regular push-ups. Go down for a push-up then row the dumbbell up.  Push-up, row the dumbbell up and then switch arms. Do this for a specific time for the row or you can do the repetition of each arm.

Push Up Roll A KILLER Chest and Back Exercise For You

Push Up Row Right Side

You are working the chest and shoulders. We are doing a row with the dumbbells, you are getting some back work and a great core work out because you are holding yourself out there your core is stabilizing you when you do the push-ups and rows. You are really getting a great upper body workout, core chest, shoulders and back, all in one exercise.

#2 – Push Up Row Left Side

Push Up Roll Left Side A KILLER Chest and Back Exercise For You

Push Up Row Left Side

All you need is a couple of dumbbells. Just start adding the Push-Up Row to any of your workouts and you can get a great workout in a pretty short amount of time.

If you want a hundred and twenty more fat loss workouts in only ten minutes, then check out TenMinuteFatLoss, here:

DW 10MFL Group2 1 A KILLER Chest and Back Exercise For You

Derek Wahler


3-Minute Abs Routine


Filed Under (General) by Rick Kaselj

Okay, I am about to board a plane to Las Vegas.

It sounds like fun but it will mainly be work.

I will have more details for you later.

Okay, today I got a quick workout for you to do and I will be doing it in the hotel room after I check in.

It is from Jason Klein.

Take it away Jason….

Rick Kaselj


3-Minute Abs Routine

Hey what’s up guys!

This is Jason from 180Abs.com. I just wanted to send this workout video over to Rick Kaselj and everybody over at Exercises For Injuries.

I have an awesome 3 Minute ab routine for you.

This routine is going to focus in on global ab targeting. What it is going to do is heat up your entire ab chain which is contrary to lot of the local sit up type exercises that just kill your low back.

CLICK HERE to watch the YouTube video.

This workout is only 3 minutes and I promise it’s going to be best ab routine you do in the entire year of 2014.

You ready?

We are going to go right into it.

We have got Superman T Holds, Mt. Ab Climber and Prone Iso Ab.

We are going to each of those twice, 30 seconds each, starting with Superman T Holds.

#1 – Superman T Holds

Starting on the belly, going up with the thumbs performing T Holds.

The higher you can get the better. Remember to push the thumbs into the ceiling and squeeze the gluts.

Superman T Hold 3 Minute Abs Routine

Superman T Holds

The core is the majority of the body. It covers from the chest all the way down to the bottom of the gluteus medius and gluteus maximus. We need strength in the whole core area not just the abs.

Now onto…

#2 – Mt. Ab Climber

The Mt Ab Climber is my favorite. My other favorite from all the other ones that are my favorite but this one is my favorite too. (Ha Ha)

Mt Ab Climber  3 Minute Abs Routine

Mt. Ab Climber

You are in a plank position and you are bringing the same side knee up to the same side elbow. Alternate back and forth.

Next is the Prone Iso Ab.

#3 – Prone Iso Ab

There is no real transition time between exercises. It’s just 3-minutes straight.

Pro Iso Lab 3 Minute Abs Routine

Prone Iso Lab

Here is my question if you feel that you can do these more than one time for 3 minutes, are you pushing hard enough?

If you can do this more than once, this whole little workout, are you pushing hard enough? That’s my question.

If your back sinks because you are tired just got to go to your knees.

That is it! Great job!

If you want to see more exercises like this, then check out The Marine Body, here.

Jason Klein


3 Tweaks to Help Protect Your Back from Back Pain


Filed Under (General) by Rick Kaselj

How was your weekend?

The kids and I headed to the pet store to get gold fish for the pond.

Rick Kaselj kids 300x300 3 Tweaks to Help Protect Your Back from Back Pain

They were so excited to get them and release them into the pond.

Now let me get to what I have for you today.

It is a guest post from Jason Klein on a few tweaks you can do when working out, in order to fend off back pain.

If you like the below post, make sure to check out one of Jason’s other articles on Exercises for Injuries, like GHB 8 Minute Workout.

Okay, that is it from me, take it away Jason…..

Rick Kaselj, MS


As a society, we have been given relatively poor methods on how to successfully get noteworthy abs. Or, at least, abs that would be comfortable showing off at the beach.

We’ve all done thousands of crunches and sit-ups without seeing any sustainable results. And if you were lucky, you made it through without a low back overuse injury.

Unfortunately, traditional methods for getting abs couldn’t be further from the truth. It wasn’t meant to be as difficult as people make it out to be. Recent statistics show that bellys are growing as well as low back pain.

When we think about it, this shouldn’t be a surprise. I wonder if the rates of low back pain are attributed at all to the excessive sit-ups and crunches. If we only had an effective and plausible way to get abs without having to risk injury?

Well, today I am going to change all of that for you and give you a 3 tweaks to getting a great looking core that will last. See, the big problem that sit-ups present is a term called, “Local Ab Targeting.” This basically is only targeting the tops of our abs without really penetrating the entire ab complex.

Global ab targeting is the method that I will explain in this article. In order to ensure that you are no longer making the mistake of local ab targeting, we first have to begin with three basic steps to proper contraction of the global ab complex.

1. Contract the diaphragm first

A common mistake that most people make is breathing with their chest and not breathing with their diaphragm.

Try this small activity: Place one hand on your stomach and the other on your chest. Now, as you breathe, notice which raises first: your chest or stomach. If your chest was the first to fill up with air, it means that you are not contracting the diaphragm when you breath.

Imagine that your stomach is a balloon and each time that you breathe, fill it up with air.

2. Contract the abdominals

Now that we have properly engaged the diaphragm, we can now engage the abdominals. Contrary to popular belief, a true contraction of the abdominals is a slight outward push of the abs. This action is also an involuntary action that our diaphragm makes when we cough.

3. Contract the glutes

One of the most underutilized concepts in abdominal and core training is to contract the glutes.

Doing this sets the entire hip complex into full contraction and gives extra stimulus on the entire Global Ab Complex. This is important for various reasons, but the one that we are most concerned with is aesthetic. Who would have thought that you can shape the glutes and abs, simultaneously?

To Your Abs,

Jason Klein, MS, CSCS of 180Abs.com.


How To Lose Weight Fast If You’re In Chronic Pain


Filed Under (General) by Rick Kaselj

Hey, it is Rick.

Today, I got a great 30-Day Pain-FREE Weight Loss Plan for you. 

It is from Sayan Sarkar. You have seen him before on EFI.

If you are struggling with chronic pain, give his 7-step plan a go!

Everything you need is below.

~ Rick Kaselj, MS


How To Lose Weight Fast If You’re In Chronic Pain

Are you suffering through (or have you ever suffered through) serious, debilitating pain?

Do you wake up in the morning with stiff knees and what feels like a brick for a lower back?

Do you ever find yourself reaching into cabinets or drawers, only to feel a jolt of pain run up and down your arm?

(Or worse, do you realize you can’t reach anything at all being that your shoulders barely move from your side?)

And do you also have 10, 25, 50, even 75+ pounds to lose before getting your dream body? Big Man Back Pain How To Lose Weight Fast If Youre In Chronic Pain I know how you feel…I’ve been there myself!

The good news?

Today I’ll share an amazing 3-step formula (including the 30-day pain-free diet plan) that YOU can start immediately to reduce or even eliminate your pain in as little as 30 days.

This is nearly identical to the plan that helped me ELIMINATE chronic pain from:

==> TWO torn rotators cuffs in my shoulders….

==> A slipped disc in the dreaded L5-S1 region of my lower back

==> Chronic hip bursitis and referred knee pain.

PLUS: It’s helped me lose over 30 pounds in 90 days (and 76 pounds total)…so if you’re overweight or have some extra fat around your belly, thighs, and arms, this 3-step plan is for you!

What would your life be like if you could lose up to 30 pounds in as little as 90 days AND cut out 50%-100% of your chronic pain?

If you’re anything like me, this means you would basically be given a whole NEW lease on life.

So without further ado, let me tell you all about…

The 3-Step Formula To Reducing Inflammation and Chronic Pain (While Also Losing TONS of Weight)

Step 1: Eat processed-food free, nutrient-rich diet, a.k.a. eat real food that does NOT harm your body and that removes hidden inflammatory toxins.

(See the 30-Day Pain-FREE Weight Loss Plan below)

fatty liver 4 How To Lose Weight Fast If Youre In Chronic Pain

When you eat junk and take in toxins/chemicals (from food & the environment), you cause chronic inflammation, damage your liver, and STORE fat.

Step 2: Do (some) exercise! Very often, the more inactive you are, the worse the pain gets. I highly recommend one of Rick’s rehab and corrective exercise programs and/or brisk walks 3x a week (for 20-30 minutes at a time).

Step 3: Use “smart targeted supplementation”. To relieve pain AND lose weight, you’ll need:

a) A high-quality source of Omega-3 (preferably in the natural TG form) b) Natural herbal extracts such as Curcuma Longa extract, Ginger extract, Milk Thistle extract and more.

If you want a simple and easy way to get all those herbs in 2 tiny capsules, then check out what I use.

Along with the other 2 step, this ONE supplement has played a crucial role in helping me nearly eliminate chronic pain and lose a total of 76 pounds. It can help you see amazing results too when taken consistently.

Moving on.

Now that we’ve briefly covered the 3 main steps, let me jump right into step 1…your nutrition!

Introducing The 30-Day Pain-FREE Weight Loss Nutrition Plan

thin woman all black How To Lose Weight Fast If Youre In Chronic PainTest this out for 30 days straight, and your pain WILL start to disappear (you usually start seeing benefits in less than 2 weeks).

1. Spend the first 30 days (or more) grain/wheat-free, dairy-free, and gluten-free. a. That means no bread, no pasta, no milk, and obviously no cookies, you Cookie Monster, you. And no added sugar (2-3 pieces of fruit is OK). b. Restrictive? Yes. c. Effective? Absolutely d. This is your gold ticket to reducing inflammation from the get-go

2. Eat the following: a. Meats/fish (fattier, grass-fed/wild-caught versions to nourish the body with clean, healthy fats and quality proteins) b. Veggies (excluding starchy ones like corn, peas, potatoes, and carrots) c. Olive oil (for dressings, or to add onto your food after cooking) (don’t use for most cooking, since it goes rancid under high heat) d. Extra-virgin coconut oil (for medium/high heat cooking) e. Always stick to healthy, approved fats/oils and pasture-raised meats, since they have high levels of pain-relieving Omega 3 (and low Omega 6)

3. BIG ONE for pain relief: Avoid nightshades. a. These include some fairly well-known veggies and spices that come from the Solanaceae family, such as: i. Potatoes, eggplant, tomatoes, peppers, paprika, Tabasco sauce, and more (sweet potatoes and black pepper are not nightshades) b. The steroid alkaloids (one of 4 alkaloids) in nightshades, which include solanine, are the main offenders. c. They are naturally-produced toxic substances that help the plants defend against insects, diseases and other predators. i. These are very similar to lectins binding to glucosamine and penetrating our cell wall, as discussed in Chapter 11 of the Extreme Fat Loss Formula book. d. These alkaloids are thought to cause calcium loss in the bones, and excess calcium deposits in soft tissue. i. As a result, there may be a significant pro-inflammatory response in the body e. To avoid this pro-inflammatory response, if you have osteoarthritis, rheumatoid arthritis, gout, or any form of joint pain, it is wise to cut these foods OUT for 30 days. i. See how the body responds. Assess the damage (or lack thereof) and continue forward.

4. During the 30 days of this eating plan, you will be removing most food-based chemicals and allergens from your diet. a. Many annoying health issues, including muscle and joint pain, aches, and stiffness, will seriously reduce significantly. b. I’m not kidding, it’s that simple. Food has a profound effect on pain, much more so than is commonly understood.

5. After the first 30 days, you can slowly experiment with adding foods back into your diet, and seeing how your body, skin, pain conditions, and mind react. a. This process has been ESSENTIAL in helping me determine what I can and cannot eat for optimal health. b. Only add in ONE FOOD per week. If you add more than 1 food and notice adverse reactions, you won’t know which food is the troublesome one.

6. If you just can’t fathom giving up regular milk, try Coconut and/or Almond Milk as an alternative (but no soy milk!). a. Dairy is pro-inflammatory for many people but not so much for others. So, experiment with adding back it back in to your diet after 30 days.

7. As for carbs: In the first 30 days, avoid them (except for 50-75 grams per day from veggies and 2-3 pieces of fruit).

a. After the 30 days, you can start experimenting with rice to see how joint pain and other health indicators (bodyfat, skin quality, etc.) respond. b. Week by week, slowly add in other gluten-free, wheat-free carbs. Try sweet potatoes, quinoa, buckwheat, and millet. c. You can try oatmeal and beans too, but they tend to be problematic unless properly soaked, sprouted and fermented. d. Only if you are somewhat lean (under 20% bodyfat for men, 25% or so for women) AND training intensely, include white rice, sweet potatoes and/or yams during your post-workout meal. (For maximal pain reduction, though, I would still eliminate them for 30 days unless you absolutely cannot function without, due to your training load.)

Sound good? Good!

turmeric istockphoto How To Lose Weight Fast If Youre In Chronic Pain

So, let’s summarize how you can lose weight if you’re in chronic pain.

STEP 1: Use the 30-Day Pain-FREE Weight Loss Plan, so you can avoid foods that HARM your body

STEP 2: Use one of Rick’s pain-relief programs. If you are ready to do more intense workouts, use the free ‘metabolic burst’ workouts that you get with every order of InvigorateNOW.

STEP 3: Use natural herbal extracts that are PROVEN to reduce inflammation, joint pain AND help you burn fat.

I recommend InvigorateNOW, which has helped me complete a 76-pound transformation, and will:

a. Stabilize your blood sugar & insulin b. Reduce chronic inflammation c. Clear out fat-storing toxins & chemicals from your liver…

So you can reduce inflammation, burn fat and slim down fast!

And since you’re one of Rick’s action-taking readers, I’ve set up a great coupon code you can use to take an extra 15% OFF your order of InvigorateNOW.

Just type in Rick’s special coupon code on the checkout page: RickVIP15 (Note: This code expires in 36 hours.)

Sayan Sarkar Bio  Sayan is a “former fat guy turned fit pro” who has successfully lost 76 pounds & eliminated chronic ldesk of sayan sarkar How To Lose Weight Fast If Youre In Chronic Painower back and shoulder pain. After fluctuating between overweight and obese his whole life, he spent 8 and half years trying but failing to lose weight. He finally discovered a set of 3 fat triggers which he realized were keeping him fat and sick all through the years. Once he figured how to overcome this…well the rest is history!

Now, Sayan is founder of Invigorate Now, Inc., a health & wellness company dedicated to helping tens of thousands of men & women shed the fat clothes and discover the body they’ve always wanted. He is inspiration behind the company’s all-natural supplement and is author of the short, but to-the-point 14 Day Rapid Results Plan. If you want to learn more, check out the revolutionary InvigorateNOW “anti-fat” supplement here.

 Note: I am not a doctor, and this is not meant to be medical advice. I speak from personal experience and working with weight loss clients. Please speak with your physician before starting this plan, and do not stop taking any medications you may be on unless you have your doctor's approval.


3 Movements to Relieve Arthritic Knee Pain


Filed Under (General) by Rick Kaselj

Hey this is Rick Kaselj from ExercisesForInjuries.com.

In this video I am going through 3 great exercises to do if you have arthritic knees and I will get Orsy to demonstrate them.

3 Movements to Relieve Arthritic Knee Pain

CLICK HERE to watch the YouTube video.

1# – Leg Back

Now the first one is the leg back.

You start with a mini band just above the knee joints. If you have arthritic knees, you don’t want it on the knee joint. Make sure it is below the knee joint because if it is on the joint, it will put a lot of stress on the knee joint. You just want the resistive band above the knee joint going through the movement.

Leg Back 3 Movements to Relieve Arthritic Knee Pain Leg Back

Things to remember are Orsy is standing on one leg and holding something sturdy so she doesn’t worry about balance.

Then she is bringing her leg back to a point before her lower back does not change change its arch. We are targeting the gluts and the hamstring of the leg that is moving. We are also working on strengthening the opposite hip of the leg that you are standing on.

Now the second exercise ends up being the Leg to the Side.

2# – Leg to the Side

Face forward and then moving the leg out to the side. You are moving the leg to a point where this is no compensation. Meaning there is no change in the curve in your back and your pelvis is not tilting. A lot of times that ends up being about 30 degrees or 45 degrees.

This exercise is targeting the outer hip area (gluteus medius) and the leg you are standing on you are working all the hip muscles.

Leg to the Side 3 Movements to Relieve Arthritic Knee Pain Leg to the Side

And then the third one is a Knee Wink.

#3 – Knee Wink

The Knee Wink is working on those muscles in your hip that help rotate your thighs out and gluteus maximus. A small movement but you will feel it in your gluts.

How you are doing the exercise is, you are working on rotating the thigh out, holding for a second and then resisting the mini band and coming back to the start.

Knee Wink 3 Movements to Relieve Arthritic Knee Pain Knee Wink

There you go! Start off with 5 repetitions of each.

Make sure you have a good controlled movement. Then you can progress from there.

You can just do the circuit once or if that is too easy, you can go through the circuit two or three more times.

We have haven’t even really focused directly on the knee, we focused on the hip which is super important for someone with an arthritic knee. If we make it strong as we can the in hip area that will decrease the stress on the knee  allowing it to recover from pain and injury.

If you want to learn more great exercises that help you strengthen your knees and alleviate pain then check out Fix My Knee Pain, here:collageFMKP 3 Movements to Relieve Arthritic Knee Pain

So this is Rick Kaselj from ExercisesForInjuries.com saying take care and bye.


Your Low Back Friend Ab Workout


Filed Under (General) by Rick Kaselj

Hello guys! This is Andrew Raposo here.

Rick is taking the day off with his family. He is camping somewhere so I am going to show you and everyone at ExercisesForInjuries.com how to get abs while keeping your low back injury free.

As a matter of fact, these exercises will help treat your back pain but if you need a specific workout to help you with you back then check out Rick’s Fix My Back Pain.

Lets get to the workout….

Your Low Back Friend Ab Workout

CLICK HERE to watch the YouTube video.

You can do these exercises during your workout, or at the end of the workout as well. All you need is space and a wall.

You are going to do these exercises for 3 sets.

The first exercise is a modified Dead Bug.

#1 – Modified Dead Bug

This is how you do this one.

Lie on your back, put your legs up at a 90 degree angle. Press your hands against the wall and then drive your low back into the ground, keeping your abdominals nice and tight.While pressing against the wall, extend one leg forward, get your heel to touch the ground and bring it back. You are going to alternate.

Modified Dead Bug Your Low Back Friend Ab WorkoutModified Dead Bug

With this exercise you are going to make sure there is no room underneath your lower back or you will feel a little back ache. This increases the core strength that helps protect your low back.

If you feel strain or pain in  your lower back, make sure your are doing the exercise right. If you still have strain or pain, then discontinue the exercise.

If you can not flatten out your back, you can put a towel under your back to fill in the space in your lower back or you can maintain the space you have throughout the exercise.

The next exercise is called a Hard Style Plank.

#2 – Hard Style Plank

With this one, you are just going to hold the plank for ten seconds.

When you are doing this exercise you want to create as much tension as we can. In that plank position, squeezing your abs, gluts and quads as tight as you can. Drive your heels as far as you can, keeping everything nice and tight holding for ten seconds and then rest for five seconds and repeat for three sets.

Hard Style Plank Your Low Back Friend Ab WorkoutHard Style Plank

With this exercise you are essentially creating as much tension as you can throughout your body, you will really feel a big burn in your abs.

Right after that get into what is called a Box Plank.

#3 – Box Plank

How this one works is you get on all fours, get your hands underneath your shoulders and your knees beneath your hips. Bring your hip and knees off the ground, without moving your hips side to side squeeze your stomach really tight and take one hand off the ground, then alternate making sure you are not shifting your hips side to side. You will feel a big burn in your abs with these exercises, lot better than your typical sit-ups and crunches and it helps the lower back.

Box Plank Your Low Back Friend Ab WorkoutBox Plank

Alright guys, that is your ab workout. Repeat that for three sets. Enjoy the exercises, remember you will feel a nice burn in your abs. Better than any sit-up or crunch that you will ever do. Alright! I will see you guys later. Enjoy the workout.

If you want to learn more about working out your abs properly then check out Fighter Abs: Get Abs Like A Fighter here:

FighterABS ProductBundle 5 Your Low Back Friend Ab Workout

Andrew Raposo, CPT

P.S. – That is it. I think Rick will be back tomorrow.


Every Man Needs to Take This


Filed Under (General) by Rick Kaselj

Every Man Needs to Take This

“What do I need to take?”, did I hear you ask?

I do hope I caught your attention with the title of this article.

Indeed, it’s difficult to resist knowing what every man needs to take and I won’t keep you in suspense any longer than necessary.

What does every man need to take and why?

The answer to this question is: nettle root.

If you have NEVER heard about nettle root, don’t fret because by the time you finish reading this article, you’ll be in good shape. If you’ve heard about nettle root, then please KEEP ON reading because there is valuable knowledge ahead. First, what is this item? It is the nettle plant and in particular the stinging nettle plant, which may also be referred to as Urtica Dioica. This plant can sting when touched, so do watch out if you are handling the actual plant.

Stinging Nettle   geograph.org .uk   955279 Every Man Needs to Take This
LUCKILY, you can purchase the plant in other forms such as a POWDER, as a PILL or tablet. There are also creams, solutions, ointments, tonic, teas, etc. that have nettle root included as one of the ingredients. Dark green and leafy, the nettle plant grows wildly in various locations and there can be different species of this plant. People use various parts of the plant including its leaves, stem and its root.

Yes … but, tell me more about why men in particular can benefit from this plant!!

I hear you loud and clear … One main reason why men need to take nettle root is its “natural aromatization inhibition”, which is a really fancy term that simply means nettle root inhibits the conversion or transformation of testosterone into estrogen. We’ll discuss more about this shortly.

Apart from its natural inhibition to aromatization, there are other uses of the nettle plant and these are still beneficial for men too!

The leaves of many herbal and medicinal plants such as the nettle plant are generally used as tea in either fresh or dried form. There have been connections between the healing properties of the nettle leaf and conditions such as pains in the joints and allergies. Juice from the nettle plant has been used to treat stings and bites while tea from the nettle plant has also been used as an aid in pre and post childbirth situations and in the treatment of lung disorders [1]. Its usage is quite historic, medieval and impressive too!! Particularly for men, let’s dig deeper into this aromatization issue and the other reasons why men can benefit from consuming nettle root, especially the sting nettle root specie.

5 Reasons to Start Taking Nettle Root

Urtica dioica large stand Every Man Needs to Take This

  • #1 – Nature Aromatase Inhibitor - Nettle root is a substance that can inhibit the transformation of testosterone into estrogen. This transformation of testosterone into estrogen is known as aromatization and as a man, you don’t want this to happen to you … OH NO! You want the testosterone you have in your body to remain as testosterone within your body and NOT convert or transform to anything else. To make this aromatization conversion much worse, it actually converts the testosterone to something that does not work in your favor as a man and this is … ESTROGEN. Nope! Although men may have some quantities of estrogen in their body, adding additional quantities of this substance is typically not beneficial to you. Hence, this is where nettle root could practically step in to save the day! There are certain compounds within the nettle root that help contribute to its aromatization inhibition and these compounds include ursolic acid, secoisolariciresinol, 14-octacosanol and oleanolic acid [2]. Nettle root can ensure that the testosterone in your body remains stable and in the right form … no conversions … no estrogen dominance … and no depletion of the benefits of testosterone!
  • #2 – Sex Hormone Binding - Yes, you’ll find this bit of information interesting too. The nettle root is able to bind to SHBG! This is the Sex Hormone Binding Globulin. Why should you care? Well, just as I mentioned how testosterone could be converted to estrogen, testosterone could also be bound to certain substances including albumin or SHBG and this totally removes any value from the testosterone you have in your body. NOT GOOD! Hence, as a man, you want to ensure that this binding with testosterone does NOT occur.

Sex Hormone Binding Globulin Every Man Needs to Take This

  • #3 – Prostate Health - Yes, men, this is for you too!! You could also see benefits from nettle root in areas of general prostate health and the urinary track as well. For those who may be experiencing the urge to urinate more frequently, the root of the nettle plant could provide relief. The root portion of the nettle plant is specifically great for tackling hormonal issues and problems regarding the symptoms associated with prostate. Sometime, the urinary problems that men experience could be as a result of an enlarged prostate and this may be more commonly referred to as benign prostatic hyperplasia. The use of nettle root in treating or relieving the symptoms of prostate gland enlargement and benign prostatic hyperplasia is quite common [3].
  • #4 – Baldness - For men that are experiencing varying levels of baldness, there could be hope through the consumption of nettle root. We all know how good a full head of hair can look. Indeed, if you like the bald look, then you may have nothing to worry about. On the other hand, if your previously full head of hair is thinning out then nettle root could be used as a way to fight the loss of hair and the forms in which nettle root may be used or applied to hair include shampoos, hair solutions or tonics, conditioners and hair creams. As a result of its effect in treating baldness, you’ll probably see the inclusion of nettle root in popular hair treatment or hair loss prevention products. The way that the nettle root does this is its ability to block the hormone that causes baldness. This is GOOD NEWS for men!

baldness Every Man Needs to Take This

  • #5 – Vitality, Anti-Inflammatory and Anti-Oxidant Properties: Do you crave vitality? Do you see other men living a high-energy life and wish that you could have that too? Well … you very well can, my friend!! The natural healing effects and immensely beneficial properties of the stinging nettle root could provide you with this vitality in the form of anti-inflammatory and anti-oxidant properties that the stinging nettle root possesses. This is MORE GOOD news for you and it is also directly related the vitality and energy-filled life that men want. There have also been linkages between the stinging nettle root and vitality that men crave. So, if you are feeling down in the dumps, with low energy and unable to carry out day to day activities, PLEASE don’t despair. HELP CAN BE WITHIN REACH!! With proper knowledge about this root and what it can do for you, you could be well on your way to turning things around for yourself. Perhaps you are generally fine but certain days leave you wondering about your slump in energy. For men, this could be related to your testosterone levels. You could need something to boost energy and the benefit that nettle root provides could also be connected to its ability to maintain stable levels of testosterone in the body. Especially for aging men, components known as lignans in nettle root could add to vitality by keeping testosterone unbound by the Sex Hormone Binding Globulin I mentioned earlier. Overall health and vitality can be enhanced by using botanicals such as nettle root which is able to decrease potentially dwindling testosterone levels that adversely affect men’s health [4]. Men’s health could also be improved as a result of consuming stinging nettle root because this natural botanical item is able to improve circulation and also improve blood sugar levels.

vitality Every Man Needs to Take This

To tell you the truth, if you asked me which plants would be one of the top plants that men should focus on to derive IMMENSE BENEFITS, the stinging nettle plant and in particular nettle root would be at the a major contender. So, where can you get nettle root? With a recommended dose of a half teaspoon, two times a day, you can purchase this powerful root extract here. Consider what this nettle plant, especially its roots can do for you. Apart from the more commonly recognized benefits of maintaining proper or acceptable testosterone levels, keeping you vibrant, blocking hormones that cause baldness and encouraging the growth of healthy hair, there could also be some other basics of nettle root such as the treatment of coughs and bladder infections.

The anti-inflammatory property of nettle root also helps provide usage for arthritis and allergic conditions such as coughing, sneezing and watery eyes. For men especially, the benefits of nettle root in terms of testosterone balancing and stabilization speaks for itself. You can TAP INTO the POWER of nettle root and when you do, you’ll not be able let it go. If you are a man, YOU NEED to know about nettle root and I am so glad to share it with you!

If you want to know more about nettle root and other herbs that can help you achieve your potential then check it out here.

Rick Kaselj, MS

[1] Nettle – NYU Langone Medical Center
[2] Nettle Root May Help Multiply the Effectiveness of Your Androgens
[3] Nettle Root Benefits
[4] Natural Methods to Improve Vitality, Sexual Function and Prostate Health