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Enough Already Barbell Challenge Complex


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 13-12-2014

Real quick got something fun from Shawna K.


Rick Kaselj


Hey, Shawna K. at Challenge Workouts. I want to send that Barbell Challenge Complex over to my good friend and fellow Canadian Rick Kaselj of Exercises for Injuries.

CLICK HERE to watch the YouTube video.

This is really a unique and different approach to fat loss these complexes where you can burn fat, boost metabolism and build muscle, all in 20 minutes. So if you are tired of high intensity training or just straight-out cardio, these are great alternatives. Check out the workouts and Rick will have lots of information about Challenge Complexes for you.

8 reps of each:

  • Ab Roll Out
  • High Pull
  • Reverse Lunge (8 per leg)
  • BB bent over row
  • Push Up Shoulder Touch

Rest 30 seconds to 1 minute.

Do 4 – 6 rounds, rest up to 1 minute between sets.

This work out is called “Enough Already”. We’ve got 8 reps and 5 exercises. You are going to do 4 to 6 rounds. You could even be doing 3 rounds if you are a beginner. Remember we are not working on speed, we are working on adding the load and we are always starting with a lighter load because overtime that weight is going to add up.

Make sure before you do your Challenge Complexes like with any of my challenge workouts you are doing a little warm up on your own.

#1 – Ab Roll Out

Ab Roll Out

Ab Roll Out

We are starting with an Ab Roll Out on the top of your knees. Go out as low as you can and remember belly button towards your spine. We are doing 8 reps of this. You are going to feel your hamstrings as well on the Ab Roll Out. I am just going to do 3 reps for you.

#2 – High Pull

High Pull

High Pull

Next exercise you are going to try it out without letting go of the bar and you are going into that High Pull; feet shoulder width apart, hands about shoulder width apart, deep to your knees, drive those elbows up to the ceiling, come up onto the toes, nice flat back, and tight abs.

#3 – Reverse Lunge

From the high pull, you are going to bring the bar up. Now you can be doing this on a reverse lunge with a front squat position, we are doing 8 per leg.

Reverse Lunge (Front Squat Position)

Reverse Lunge (Front Squat Position)

If you are not comfortable with front squat position with the barbell, go into that back squat position. We are working on getting 90 degrees on the front leg and on the back leg.

Reverse Lunge (Back Squat Position)

Reverse Lunge (Back Squat Position)

In that lunge position, just a quick reminder, whenever we are lunging we’ve got 90 degrees at the ankle, the knee, the hip, and the knee and the ankle at the back leg almost touch that leg down. We don’t transfer weight to that back foot. Keep all the weight on the front leg.

#4 – Bent Over Row

Bent Over Row

Bent Over Row

You will try keep going with the bar, holding the bar the whole time. Then you are going to do the Bent Over Row, slow and eccentric in the beginning when you are a little bit fresher.

#5 – Push Up Shoulder Touch

Push Up Shoulder TouchPush Up Shoulder Touch

And then from here you are going to do a push up with a shoulder touch. This is the time you let go of the bar and we are doing 8 reps.

You can rest for 30 seconds to a minute and repeat that whole circuit with 8 reps. Work on increasing the load.

There you go!

I hope you enjoyed the workout.

If you want more workouts like this, then check out Challenge Complexes, here:

Transform your body with Challenge Complexes

Shawna Kaminski


Chemotherapy and Exercise


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 01-08-2011

I got a very detailed comment on my blog about a fitness professional that went through breast cancer.

I did not want the comment to get lost in the blog so I posted it as an article because I know this will help so many people.

She shares her story and what she went through.

Thank you, Linda.

I am a certified yoga teacher and a breast cancer survivor.

My Story

In November, 2010, I underwent modified bi-lateral mastectomies and had 30 lymph nodes removed from beneath my right arm.

All women with invasive breast cancer have lymph node surgery done as part of their breast cancer treatment. Most of the axillary lymph nodes are clustered in the armpit and their primary function is to drain waste fluid and micro-molecules from the system. The lymph nodes are about the size of a pin head and are hard to see and thus a section of tissue is removed from the armpit and the nodes are then harvested from the tissue and tested to see if any cancer cells are present.

As a result of this surgery, some women develop arm motion restriction and axillary web syndrome after a sentinel node biopsy and axillary clearance. Prior to any surgery, the woman is given a choice as to the type of reconstructive surgery she prefers.

Those types of breast cancer reconstruction are:

Prosthetic (implant) reconstruction

Autologous reconstruction including: Latissimus dorsi flap (black flap; TRAM flap (abdominal flap); Free tissue transfer (free TRAM) and Perforator flaps (DIEP flap).

I chose a prosthetic (implant) as my reconstruction option, so during my mastectomy surgery, expanders with a dermal graft were placed between the edge of the pectoralis major and the chest wall. The purpose of the expanders is to stretch the pectoralis major and remaining skin creating a pocket so that implants may be inserted during a second (reconstructive) surgery.

Usually two weeks after the mastectomy, the plastic surgeon will begin filling the expanders on a biweekly basis to start the stretching process. At first this is not too painful, but after several fillings the pectoralis can become painful. As you can imagine, immediately after surgery, there is a lot of trauma and pain in the chest and armpits. Movement is limited but within a couple weeks you begin feeling better.

As soon as I started feeling better, I began slowly moving and stretching my arms.

Breathing exercises before and after surgery and during recovery are very important.

Lifting the arms overhead was painful at first but you learn to breathe through and witness the process.

Exercise and Chemotherapy

Just when you start to feel better (usually a month after surgery) you then begin chemotherapy. Chemotherapy sessions generally last from 3 to 6 months. After chemotherapy, then radiation.

Doctors recommend that patients should NOT exercise on the day that they receive chemotherapy.

Radiation therapy has it own array of implications with regard to exercising and range of motion. In many cases radiation thickens and scars the surrounding skin and tissue. As a result, range of motion is affected.

Today, most doctors want you to start exercising as soon as possible after surgery. While under chemotherapy and radiation, it is important that the patient and the exercise instructor know the blood count.

If its low, there is a risk of infection and while the patient should maintain some level of activity, strenuous exercise is not advisable.

There is another issue that affects about 49% of all breast cancer survivors and that is lymphedema. Due to the structural or functional impairment of the lymph system during surgery, the lymphatic flow is disturbed resulting in lymph accumulating and swelling the affected arm. Bacteria thrives on this protein-rich fluid, so lymphedema affected tissues are prone to infections. There is a lot of conflicting information on types of exercises for patients suffering from lymphedema.

I have been diagnosed with Stage I lymphedema and I wear a compression sleeve and glove during waking hours. It is important to note that if you have a breast cancer survivor as a client and you notice that one of the arms is swollen, you should immediately refer them to their doctor for treatment.

A person with lymphedema should not exercise without their compression garments.

I certainly appreciate this discussion and hope that my input is helpful. I have been teaching yoga to cancer patients at local hospitals and medical facilities and find it so rewarding. Hospitals and many cancer centers around the country are conducting classes and programs for certified yoga instructors and physical therapist to work with cancer patients. If not, I bet you could talk your local hospital in putting together one for your area. Sorry for the long length of this message but it’s my passion! Peace!

– Linda

Thank you so much Linda, there was some great information in there.

Thank you for sharing and great idea on starting up a yoga program at the hospital.

Rick Kaselj, MS

P.S. – If you are looking for an exercise program to do after cancer, you can check out:


The Ultimate Training Guide for Cancer Survivors Update


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 30-05-2011

I have been working with Dean Somerset on updating The Ultimate Training Guide for Cancer Survivors

With the first version, we have gotten amazing feedback.

Here are some of the kind words we have gotten about the program:

#1 – Feedback from First Version of Ultimate Training Guide for Cancer Survivors


“Hi Rick,

I just finished viewing all of the information.

I have to tell you that in the past 25 years that I have been a fitness professional this is hands down the best money I have ever spent on anything!

Thank you so much for bringing this to us.  I can’t wait to utilize the information in this presentation.”

Cindy Garvin

“Hi Rick,

Just replying about the Program for Cancer by Dean Somerset. It is a fantastic looking programme. I will be sharing it with some of my family members who have cancer, and need some encouragement. Thanks for contacting me about it.”

Jim Smith

“The Ultimate Training Guide for Cancer Survivors is a very helpful and informative series of videos. Thank you!”

Eva Czyzewska

“The information in The Ultimate Training Guide for Cancer Survivors was great and filled in a lot of gaps that the ACSM guidelines don’t cover.”

Pamela Brown
Exercise Physiologist
Athens, AL

“Hi Rick,

I just received the Ultimate Guide for Cancer Survivors. I’m a Personal 
Trainer and group instructor and I teach a group class where the majority of 
participants are breast cancer survivors. I really enjoy it.”


June Hart

We are finally done.

Well, kind of.

I will have all the updates done and sent to everyone that has the program.

Plus, we are always updating the program.  If you have the program, you will get those updates for free.

Lets get into what is new.

#2 – Updated Video Presentation

Dean has updated the video presentation and added a bunch of new stuff.

This is what Dean has added in the new recording:

  1. Periodized workout program for treatment schedule
  2. Progressions to use through the treatment process
  3. How to increase fitness safely and effectively

With the update of the presentation, we have improved the audio quality.

#3 – Continuing Education Credits and Units (CECs and CEUs)

We have submitted the Ultimate Training Guide for Cancer Survivors for continuing education credits and units.

We have gotten approval from these fitness associations:

  • BCAK
  • CSEP

If your association is not listed, no worries.  Every association has a way of petitioning a course or challenging a course.  Please contact the fitness association you are a member of and ask how you can petition a course for CECs or CEUs.

#4 – Interview with Dean Somerset

I have gotten some great questions about the program.

I just asked Dean those questions, and recorded his responses.

This is what Dean shares in the interview and we have added this to the program:

  • Are their any movements that are contraindicated for someone that has cancer?
  • Dean’s assessment process for a post rehab exercise program for a client with cancer
  • A very important test to do with a cancer client
  • Average length of time that Dean trains his cancer clients
  • Leukemia and exercise
  • Exercise considerations for those with Brain Cancer
  • What is new with the program
  • Who is Dean Somerset for those who don’t know him
  • What is coming up in the future for the program


#5 – What is Coming Up with Ultimate Training Guide for Cancer Survivors

There will be a complete workout program coming in the near future, with exercises, progressions, and a schedule to use with a cancer patient’s treatment schedule to get the best results possible.

#6 – $10 of Each Order this Week will Be Donated

This Saturday is the Relay for Life in Coquitlam, BC.  My home town.

They have asked me to come to the Wellness Tent and talk to people about exercise and cancer.

I am very excited to do this and happy they asked me to come out and help.

I talked with Dean and we are going to donate $10 of every sale of the Ultimate Training Guide for Cancer Survivors to the Relay for Life for this week.

It would be great to bring a nice gift on your behalf.

If you would like to order the program, CLICK HERE.

If you will be at the event, make sure to come and visit me.

Rick Kaselj, MS

P.S. – Here are some clips from the Cancer and Exercise program:

Sample Cancer Exercise Program

Read the rest of this entry »

When a Cancer Client Dies


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 18-02-2011

I hope you have been enjoying the posts on the blog this week about
cancer and exercise.

==>  The Ultimate Training Guide for Cancer Survivors <==  Save 53% (Ends Today)

It’s February, and it was World Cancer Day a few days ago.

When I hear about cancer, I think about a lady that I trained to run a
half marathon.  She made it through her first battle with cancer and
met with me so I could help her overcome her cancer with exercise, plus
train for a half marathon.

It was so much fun and it was exciting to train this lady.  She was so
positive and strong.

She did finish the half marathon and we were both so excited.
After the half marathon, she continued to train on her own.

A few months later, I got a phone call from the priest of her church
and letting me know that she passed away – she did not make it through her
second bout of cancer.

That client is still dear to my heart and when I think of cancer and exercise,
I think of her.

When I was training her, I wish I had a resource on cancer and exercise but
I didn’t.  I had to spend hours researching things and piecing the information together.

That is why I was so excited that my friend, Dean Somerset, put something
together for fitness professionals who have a client recovering from cancer.

==>  The Ultimate Training Guide for Cancer Survivors <==  Save 53% (Ends Today)

Component #1 – Cancer FAQ – Dean goes through all the common questions you need to know about cancer.

Component #2 – Breast & Other Common Cancers – Increase your understanding of breast and other cancers you may see in your clients.

Component #3 – Treatment Options for Cancer – Discover the different treatment options your cancer client may go through.

Component #4 – Exercise Program Design – This is the step-by-step guide on putting together an exercise program for a cancer client.

Component #5 – Client Exercise Program – This video presentation and guide is for your ca ncer clients.  It takes them through exercise considerations for them.

Dean is offering an introductory discount of 53% off, which ends today.

If you have a client or are think you will have a client that is recovering from cancer, you should check this out.

==>  The Ultimate Training Guide for Cancer Survivors <==  Save 53% (Ends Today)
Rick Kaselj, MS

Three Cancer Exercises You Should NOT Do


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 17-02-2011

Continuing with my interview with Dean Somerset about cancer exercise and the fitness professional.

What are three exercises that fitness professions should not do with a client recovering from cancer?


#1 – Watch For Dizziness

The exercises can be the same as with someone who doesn’t have cancer. A big consideration is what might make them dizzy, as well as what kind of grip they need with the exercise. If they are doing large muscle group work that will cause their blood pressure to rise and fall rapidly, they may become dizzy, more so than a non-cancer patient, and the dizziness may be more severe and last longer, so be sure to build up to big muscle movements and intensities.

#2 – Look at Their Grip

For grip, when a cancer patient gets a systemic inflammation as a result of the treatments they are undergoing, they might get very swollen joints, especially in their fingers and hands. Gripping a dumbell,cable, or elastic band might be a big problem, so altering the grip might be necessary. I’ve had a great deal of success with wrapping a small hand towel around the handle to increase the diameter and to make it easier to grip without straining their hands too much.

#3 – Consider Balance

Another big consideration comes back to balance. As mentioned earlier, the chance of becoming dizzy can be greatly increased, and balance can be negatively altered as a result, as well as the fact that the nerves can be beaten up pretty badly as a result of chemo. Improving balance can be done, but it has to be measured carefully and progressed on days spaced far apart from their last treatment. Generally, if they have treatment on Monday, they shouldn’t do much intense or challenging work until the following Monday in order for them to recover from the most severe side effects of their treatments.

Thanks, Dean.

Before Dean and I wrap up this part of the interview –

Here is a video clip from The Ultimate Training Guide for Cancer Survivors:


Rick Kaselj, MS

P.S. – Other posts related to cancer and exercises are:


Three Keys to Cancer Exercises


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 15-02-2011

I have an interview for you today with Dean Somerset.

Dean just created a program for fitness professionals who work with clients who have cancer:

Let’s get right to the questions:

RK: You have done a few guest blog posts for Exercises For Injuries. Tell us a little more about yourself as it applies to exercises and injuries

DS: I’d love to say that I got into this because I was interested in helping others from a casual observer and altruistic stance but, in all honesty, I had a lot of first-hand experience with injuries.Growing up as a dumb jock, I injured pretty much every place that could be injured and, as a result, I learned a lot about injuries from my own experiences.

From there, I initially wanted to get into physiotherapy, but the dumb jock in me wanted to stay in the performance realm. The gym rat in me did not want to work in a clinic, so I decided to get a degree in kinesiology along with some other certifications that would let me work with a very broad range of clientele in the most effective way possible. I currently have a CSCS designation, a Medical Exercise Specialist designation, and I am also working on completing a Certified Exercise Physiologist designation this coming summer.

I’ve been working as a personal trainer for the past 10 years, and over the last 4 years have been the Medical & Rehabilitation Coordinator for World Health Club, a health club chain with over 20 locations in Edmonton and Calgary, Alberta. I work with the medical referrals in and out of our company as well as with the medical communications with over 100 allied health practitioners to ensure a continuum of care throughout recovery. I’m also working on trying to have insurance providers recognize personal training as a viable tool in the rehabilitation process.

I’ve also taught workshops, seminars, and courses to probably over 1000 fitness professionals from all across North America, and have also co-authored with you, Rick, and a few other cool people on Muscle Imbalances Revealed.  And I also write a fantastically awesome (and incredibly witty) blog at www.deansomerset.com

RK: What are the three things that a fitness professional should do with a client recovering from cancer?

DS:  The most important thing is to treat them like everyone else, exactly like others who have some sort of medical dysfunction, injury, or even need assistance with simple goal setting.

I’m sure no one out there wants to be coddled or told “poor you” by everyone they meet, and I’m sure your clients don’t want that either. Be empathetic, but expect them to get better, and keep them optimistic about their training and their health.

Ask about their day, the weather, their bratty kids, or even which team is going to win the Stanley Cup this year (It definitely won’t be the Oilers!!!). Make them feel comfortable in knowing  that you acknowledge their disease but are willing to look past it to see who they are and what they can do.

Keep their workout areas spotlessly clean. The gym is a filthy, disgusting place, full of sweat, bacteria, dirt, and all sorts of ither things that can make someone with a compromised immune system sick. If they get sick, they get REALLY sick, and may even die from it, so pack a sanitizer around like a six shooter and clean everything they come in contact with both before they use it and after they use it. Be sure that they wash their hands or use a sanitizer after using any equipment.

Last, but certainly one of the most redundant, is MAKE THEM FIT!!! Push them a little, as long as they can tolerate it and it’s in the right part of their treatment schedule where they can handle slightly higher intensities, and give them a physical outlet where they can see some progress.

I worked with one woman at the university research facility who had never worked out prior to getting breast cancer, and she set out to run a marathon the month after her last treatment. She started with short and slow runs, and eventually moved up to running 7 miles in an hour, then completed a half marathon while bald from treatments, and then managed to complete her marathon in 4 hours and 32 minutes, less than one month after her final treatment and one year from her diagnosis. No one is immune from the benefits of exercise, and cancer patients are absolutely no exception.

It is Rick again.

Thank you so much, Dean.

I will be back tomorrow with more of the interview with Dean.

Until then, take care.

Rick Kaselj, MS


Imagine You Had Cancer – Part 2


Filed Under (Cancer Exercise, Fitness) by Rick Kaselj on 14-02-2011


Never having worked with anyone who had cancer, you’re understandably a little scared, and have absolutely no idea where to begin. Fortunately, you just finished reading a blog post that directed you to a product called HOW EXERCISE CAN HELP YOU BEAT CANCER – THE ULTIMATE SURVIVORS’ GUIDE, and you decide that there’s no better time than now to get it. It’s written by Dean Somerset, a kinesiologist in Edmonton, Alberta who has studied cancer in laboratory settings, clinical settings, research trials, and has also trained dozens of cancer patients throughout their treatments. He’s one of only a handful of fitness professionals in the world who can say they have this type of training and experience. When you get the complete package, it has video seminars for both the professional and the layperson who might not have any experience with fitness, so it can help anyone increase their knowledge on the subject.


When you get it, there are a number of video presentations, one specifically for fitness professionals, and one for the average client. You study the professionals’ video, and give a copy of the non-professionals video to your client to help them understand what’s going on and what your plan will be. They are immediately excited at the fact that their trainer cares enough about them to want to learn more about cancer, and immediately tell their doctor and spouse and anyone who will listen about how amazing you are and how helpful you’re being. In addition to providing you with a great educational resource, The Ultimate Survivors’ Guide has also provided you with someone who is now your biggest fan, an inspiration to everyone at the gym, and a new source of referrals.


These are the two common scenarios you will hear over and over again with reference to HOW EXERCISE CAN HELP YOU BEAT CANCER – THE ULTIMATE SURVIVORS’ GUIDE. The unique two-tiered perspective offered to both fitness professionals and the Average Joe, as well as a training program unlike any other, makes this the complete package to help anyone going through cancer as well as those charged with helping others through it.


I’ve helped train dozens of clients recovering from and going through cancer treatments, and each one has been able to finish their treatments with noticeable improvements in their fitness, many with recorded results in research trials. Odds are that you know someone who is currently battling cancer. Maybe it’s you, and I can absolutely assure you that you can help them (or you) benefit from having a structured program that is geared specifically to overcoming cancer. There is no other program that takes into account a cancer patient’s treatment schedule and the stresses it puts on the body.


By following this program, someone recovering from cancer can see improved strength, balance, and cardio fitness, as well as tolerance of treatments and also give them a sense of feeling normal, something they would give anything to feel again.

Rick Kaselj, MS

Imagine You Had Cancer – Part 1


Filed Under (Cancer Exercise, Fitness, General) by Rick Kaselj on 13-02-2011

Imagine You Had Cancer…..

Your doctor has just informed you that you have cancer.

It’s treatable, but it’s going to mean surgery and chemotherapy, which will more than likely make you lose your hair; you will most likely be constantly sick, tired beyond belief, and unable to work.

However, the doctor also informed you that exercise has been shown to help cope with the disease and improve treatment effects, so you should start exercising as soon as possible and try to stay fit throughout the course of treatment.

What now?

You inform your family, and of course they’re devastated, but willing to stand by you to do whatever it takes to help you through this trying time.

You go to your local gym and tell them the doctor said you needed to exercise to keep you healthy through treatments, but no one there knows anything about cancer and exercise. Unfortunately, there aren’t many trainers in the world that can say they specialize in working with cancer patients (a field called Exercise Oncology).

Fortunately, one of the trainers knows of a product available that’s geared towards recovering cancer patients that might help you out and give you the direction you’re looking for. It’s called:


It is written by Dean Somerset, a kinesiologist in Edmonton, Alberta who has studied cancer in laboratory settings, clinical settings, research trials, and has also trained dozens of cancer patients throughout their treatments.

He’s one of only a handful of fitness professionals in the world who can say that they have this type of training and experience. When you get the complete package, it has video seminars for both the professional and the layperson who may not have any experience with fitness, so it can help anyone to increase their knowledge on the subject. The workout program is structured to take into account your treatment schedule, and makes sure you’re working in a progressive manner to keep you as healthy as possible.

Before today, you didn’t know what to do. Now, you have hope that you will make it through this alright.

Imagine Your Client Had Cancer

You answer the phone to hear a sobbing client telling you they were just diagnosed with cancer, and that they need surgery, chemotherapy, and radiation. They’re incredibly scared about what this will involve, but their doctor told them to start exercising to help deal with the treatments.

Rick Kaselj, MS