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#1 Reason Why Positive Mindset Help Overcome An Injury Faster


Filed Under (General, Lifestyle) by Rick Kaselj on 06-01-2017

Hey, I hope you have some great stuff planned this weekend.

Today, I got two things to share to you. First, I’ve been putting up some quick videos on my Facebook Fan Page. The latest one was the 4 Exercises To Do From Your Office Chair.


You can check it out HERE!

I’ll also share an interview I had with Nisan Trotter as we talked about mindset and injury.



Interview with Nisan Trotter: #1 Reason Why Positive Mindset Help Overcome An Injury Faster

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • Who is Nisan Trotter
  • The difference between the “fixed” mindset and the “growth” mindset
  • How being injured affects mental health
  • #1 Reason Why Positive Mindset Help Overcome An Injury Faster
  • How to get your mindset right when injury sets you back

I hope you enjoyed the interview.

If you would like more information about Nisan Trotter, you can visit him at NisanTrotter.com .

If you want to discover the nature’s secret remedies for healing and fat burning, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who 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!

Rick Kaselj, MS

Here’s a list of interviews that might interest you:


10 Tips For an Easy Time Change Transition


Filed Under (General, Lifestyle) by Rick Kaselj on 06-11-2016

Hey, I hope you are having a great Monday.

This time of the year is always tough for me, my kids and my dog as it is difficult to adjust to the clock change.

To help my dog adjust, I brought him to the dog park.


Today, I will share ten tips to make the time change transition easier for you.

It is time to “Fall back” since Winter is coming. These changes disrupt our sleep and energy cycles.  To ease your transition to the time change, be sure to follow some of these ten tips for an easy time change.

Our body runs on an internal clock that affects our sleep cycles and our energy levels. Twice a year we disrupt our biological rhythms when switching between Daylight Savings and Standard time zones.

How The Time Changes Affect Us

Fall Back Time - Daylight Savings End - Return To Winter Time

Circadian Rhythms control our internal body clocks including our sleep and waking cycles. The common theory is that our Circadian Rhythm correlates to the sun’s cycle.

The transition to Daylight Savings Time each Spring disconnects this natural rhythm. Our annual change to Standard Time also disrupts our body clocks and our Circadian Rhythm.

Disruptions to our Circadian Rhythm cause insomnia, loss of energy, loss of appetite, and hormone imbalances. Some people experience an increase in headaches and depression after a time change. Studies indicate that traffic accidents also increase as we transition to Standard Time.

The time change is part of our lives. However, we can calibrate our internal body clocks. These ten tips help ensure an easier transition from Daylight Savings Time to Standard Time.

Image caption: The time change disrupts delicate circadian rhythms. The result is similar to how jet lag causes sleepless nights. These tips negate some of the negative effects from the transition to Standard Time.

Ten Tips For an Easy Time Change Transition

#1 – Adjust Your Sleep Pattern Gradually

Portrait of an insomniac man trying to sleep in his bed

Anticipate the change and slowly adjust your sleep and wake schedule accordingly. While the change is only one hour, many people have trouble sleeping on both ends of the time change.

#2 – Be Aware of Increased Risk of Traffic Accidents

During the winter, the nights get longer and the days shorter. This natural change feels more abrupt during the transition between Daylight Savings to Standard time. It is suddenly darker driving to and from work. This decreased visibility also leads to an increase in traffic accidents, according to the University of Newcastle. Be extra careful when driving and budget extra time for a safe commute.

#3 – Harness the Mood-boosting Effects of Exercise

During November, many experience seasonal depression. Daily exercise boosts moods and helps our internal body clocks adjust to the new seasons and time changes. Any moderate to vigorous activity helps, but exercise outside is especially effective.

If you usually exercise before or after work, be aware of decreased visibility. As mentioned, the Autumn time transition leads to an increase in accidents. Whether you run or cycle, wear a light and dress for visibility. Pedestrians should also wear light colored and reflective clothing. Also, exercise with a friend whenever possible and stick to well-lit paths.

#4 – Spend Time Outside During the Day

Our natural Circadian Rhythms connect with the natural cycle of daylight and nightfall. Whether combatting jet lag or our annual time zone, time spent outside helps recalibrate our internal body clock.

You may find that it is dark when you leave for work in the morning and also dark when you return home. If possible, spend time during your lunch break outside. For maximum results, take a brisk walk outside during your lunch break as exercise also helps regulate our energy, mood and body rhythms.

#5 – Consider Using a Daylight Box

People who work outside or in offices with windows have an advantage. Our circadian rhythms coordinate with the sun’s cycle. Some who work full time in a windowless cubicle may suffer most. Some experience Seasonal affective disorder (SAD) as the season’s change. While this is primarily related to lack of sunlight, the time transition may exacerbate this phenomenon. Many SAD sufferers find relief from a light box that simulates daylight.

#6 – Avoid Caffeine & Stimulants During PM Hours

Depending on your sensitivity to caffeine, you may want to avoid caffeine starting at least 2-4 hours before your intended bedtime. Hidden caffeine and stimulants are especially troublesome. Limit consumption of coffee, tea, energy drinks, supplements containing stimulants, and chocolate during the PM hours.

#7 – Use Supplements Wisely

Melatonin capsule 3D rendering isolated on white background

Some people feel they benefit from taking a melatonin supplement during time change. Some recommend .3 milligrams daily. Be sure to discuss this or any supplements you consider with your doctor. Some supplements are contraindicated in combination with some other supplements, medications or health conditions.

#8 – Make Nutritional Adjustments

Time changes sometimes alter appetite. Our diet also drives our energy levels. Be sure to stick to a normal eating schedule and a balanced diet. Foods containing sugars and processed simple carbohydrates tend to spike energy levels then cause a crash in energy. Be strategic in your carb consumption, keep sugars and processed carbs to a minimum for an easier seasonal transition.

Image Caption: Healthy nutrition, exercise and other positive choices help recalibrate our body clocks for a good night’s rest and a healthy Winter!

#9 – Expect Disturbance and Plan Accordingly

As much as possible, keep your schedule light for the next few days after the time change. Lack of sleep may negatively affect your concentration and ability to focus. A lighter schedule allows your brain to rest during the transition. The good news is the Autumn transition is usually easier on sleep cycles since you potentially gain one extra hour of sleep on the night of the change.

#10 – Double Check The Time For A Frustration-Free Day

Your devices adjust the time automatically, but be sure that you reset all of your watches or clocks. While this tip doesn’t assist your Circadian Rhythms, it does affect your stress levels.

We all know that person who arrives too early or too late the day after a time change. Confirm any appointments that day and confirm the person you are meeting is aware of the time change. A frustration-free day paves the way for a smooth adjustment.

Bonus Tip: Plan Something Relaxing or Uplifting

Never underestimate the power of your mind! For a mood and energy boost, plan an uplifting or relaxing activity. Are you feeling stressed? Why not schedule a massage? Are you feeling a little down? Make plans for a night out with friends or family.

Transitioning between Daylight Savings Time to Standard Time alters our body clocks. Our internal body clock balances our hormones, sleep cycle, moods, and health. Careful planning and a few adjustments allow a healthy and energetic transition.

If you want to discover what foods will help you increase the natural healing power of your body and less risk of degenerative diseases, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

Rick Kaselj, MS


8 Halloween Activities That Are Healthy and Fun


Filed Under (General, Lifestyle) by Rick Kaselj on 30-10-2016

When it comes to Halloween, you’ve got the usual, traditional options. You can get the kids dressed up and head out to the wealthy neighborhoods, trolling for full-size Snickers bars. You can buy 20 pounds of candy and stay by the door, handing out fist-fulls of sugar to Darth Vader and Elsa look-alikes. Or you can elect to turn off the porchlight and retreat to the master bedroom to binge watch season one of Mad Men and pretend no one is home.

Aside from the typical responses to the ghoulish fall festivities, there are other things to do on October 31st. Indeed, there are some pretty enjoyable Halloween activities that don’t involve gaining twelve pounds and a waste basket overflowing with fun-size wrappers. We’ve pulled together a list of some fresh alternatives that are both healthy and fun. And we’re pretty sure the dentist will agree.


#1 – Enter a Halloween 5K run or walk. There’s a good chance your community has some cool 5K runs scheduled around Halloween this year. Plug in the name of your city and “5K” into your search engine to find events in your area. Consider the annual Zombie Run, in select cities throughout the US. At the start of the race, each participant is given an assortment of “health flags” to wear on his or her belt. There are zombies throughout the course (not real ones) that will be trying to steal the health flags and possibly eat the brains of these healthy human runners. Participants have to run from the zombies and choose from a few different paths to get to the finish line. (Careful – choose the wrong path and it could add a mile or two to the route). At the end of the race, runners will finish with either an “infected” medal or a “survivor” medal. When teams complete the race together, it takes just one member with a remaining health flag for the whole group to finish with “survivor” status. So challenge some co-workers or your extended family to run for their lives with you this Halloween.

#2 – Consider a guided night hike. Several state parks and community trails offer Halloween themed night hikes on or around October 31st. Every hiker brings his or her own flashlight. And when the sun goes down, the hike begins. Night hikes are generally led by park rangers who offer lots of useful and educational tid-bits along the way. The nocturnal treks provide a great way to enjoy a different side of nature than you can experience during the day. There are plenty of creatures that only come out when the park is closed and things get quiet. You’ll hear new sounds and enjoy the moonlit trail. And who knows what else you’ll find lurking around out there on Halloween night. Mwahahahaha!

#3 – Host a haunted treasure hunt or scavenger hunt. If you’ve got a creative bone, you might consider writing out a series of clues for your family or group of friends to follow on Halloween. Hide them all over the neighborhood – under rocks, in the mailbox, beneath the welcome mat of the creepiest house on the block. Then hide some sort of secret treasure for your crew to uncover at the end of the hunt. Hosting a treasure hunt is a fantastic way to engage multiple age groups and bring people together with a common goal.

Another option is to orchestrate an old fashioned scavenger hunt on foot. Many kids today don’t even know what a scavenger hunt is or how much ridiculous fun it can be. Search the web for “scavenger hunt ideas.” You’ll find a slew of scavenger lists guaranteed to make this Halloween one of the most memorable yet. With smart phones you can require that some items on the list be recorded for proof. (50 points for a 30-second video of your team and a stranger dancing to Footloose.) Split into teams, set a time limit and get going. Please post pictures.


#4 – Have a costume dance party! If you’ve got friends who enjoy dressing up at Halloween, a costume party is the perfect option. Got a teenage nephew who happens to be way too cool for costumes? Appoint him DJ for the evening and prepare the dance floor. Bob for apples, sing karaoke and have a three-legged race in the backyard if the weather is mild. Find two or three of your guests that didn’t dress up and make them your esteemed panel of costume judges. Issue modest prizes for the scariest costume, the most creative and the funniest. Your friends will most likely surprise you with their cunning disguises.

#5 – Collaborate with the neighbors and host a block party. Set up the grill in your front yard and invite all the neighbors to bring a dish to share and come by your place to hang out on Halloween. Plan some active group games for the adults and kids. You may even want to transform the garage into an ultra-spooky haunted house to add some drama to the neighborhood. A block party extends an opportunity for neighbors to get to know some of the other people who live on your street and build a stronger sense of community. Who knows – you may just find yourself nominated for a seat on the coveted Homeowner’s Association after throwing that epic block party.

#6 – Visit the local zoo or theme park. Check the websites of nearby theme parks and zoos for special events on Halloween. Nearly all of them offer a frightful night of family fun this time of year. Most will sweeten the deal with hourly giveaways, silent auctions, special games and other festivities. Wear some sneakers under your costume. At the very least, you’ll cover two to three miles as you walk through the entire park. Go through twice to double the fun and increase your calories spent. Also, find a parking spot as far away from the entrance as possible. At some parks, you can squeeze in an extra mile of exercise just with the walk to and from the main gate. Family fun and a workout – sounds like a wickedly clever idea.

#7 – Be a neighborhood chaperone. So many kids will be out trick-or-treating in the dark. Most will have a grownup nearby – but not all of them. Why not grab a flashlight, put your gym shoes on and start walking laps around the hood to make sure kids are staying safe this Halloween? Keep an eye out for weirdos, bullies and little ones who have strayed from their packs. You’ll be the hero of the night. Sequined cape is optional.


#8 – Go trick-or-treating, then donate all your candy. Okay, maybe just keep the Milk Duds. But consider donating the rest to our deployed troops, a residential children’s home or your local food bank. Some people don’t get treats very often. It would feel amazing to know that a soldier might open a package full of goodies from home. Or a displaced child, who didn’t get to go door-to-door, will get a sweet surprise. Halloween isn’t generally a holiday we associate with giving or benevolence, but we can absolutely start this year. Bonus: you and your family will get to enjoy all the fun of dressing up and trick-or-treating without any of the accompanying cavities. (Milk Duds in moderation, of course).

Hopefully there’s at least one option on this list that will inspire your family to make a fun and healthy choice this Halloween. Just a head’s up, it may take a little coaxing to get the kids on board for such a change. The annual pillowcase full of candy is a pretty difficult thing to give up. But when your family is in the middle of being chased by zombies or conspiring to give the neighborhood kids nightmares in the haunted garage, they’ll forget all about begging for sweets. In fact, this might be the Halloween that you’ll all remember forever.

So pick a healthy activity (or three) from our list and have a stellar time doing it. Resolve to chart a new course this year with a healthy mindset. And let’s make it a tradition to transform this sugar-coated, high calorie holiday into just another fabulous step toward your fitness and wellness goals. Have a great Halloween!

If you want to discover what foods will help you with the natural processes of healing and losing weight to be more energetic, leaner and younger, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

Rick Kaselj, MS


20 Fun Fall Activities to Get Outside and Stay in Shape


Filed Under (General, Lifestyle) by Rick Kaselj on 26-10-2016

My favorite thing to do in the Fall is this…


I like taking my dog down to the lake at sunset and play fetch stick with him. He loves when I throw the stick in the water and he swims to get it. I love watching my dog swimming and watching the sunset.

Today, I’ll share another twenty fun fall activities to get outside and stay in shape.

It’s the cool, crisp mornings; the open-window afternoons. It’s the over-the-top multicolored sunsets; the time of year when we unearth the comfy sweaters and the zip-up hoodies. It’s fall. Who doesn’t love the fall?

For all the charm of the season, fall still seems to be the time of year that many of us remember what it’s like to be busy. And despite all our good intentions, sometimes in the fall, our commitment to fitness gets packed away with the flip-flops and swim gear.

But in the midst of shuttling kids to and fro, freshening up the long-sleeved shirts and pulling the Halloween costumes from the attic, we’ve got some ideas on how to get outside and stay in shape this fall season.

Autumn - woman raking autumn leaves in the garden

#1 – Rake the leaves. It’s going to have to be done anyway. You might as well get a workout in while you make the neighbors drool over your well-tended turf. Put your earbuds in and choose a playlist with songs at around 120 beats per minute. (Respect, by Aretha Franklin is one of them – you can find some great 120 bpm song lists online.) This particular music tempo can keep you moving and your heart pumping at just the right rate to burn loads of calories.

#2 – Hike in the cool morning. Skip your standing date with the ever hilarious Jimmy Fallon tonight and close your eyes about an hour early instead. Then wake up before anyone needs you and head out for a hike. Climb something, walk in the woods or take a long stroll around your neighborhood. Just get out and get your workout in early. Ask a friend to meet you for the early morning hike and you’ll be more motivated to stick to the plan.

#3 – Go mushroom hunting. The cooler fall temperatures bring about beautiful changes in the forest which produce some of the tastiest mushrooms on earth. In autumn, you can find oyster mushrooms, hen-of-the-woods variety and yellow button mushrooms. Locate a good field guide and recruit a couple of friends to forage with you for edible proteins.

#4 – Go trick-or-treating. Be the hero of your neighborhood by offering to chaperone a group of little goblins on Halloween. Be the one who makes sure the kiddos make it from door to door safely by walking with the pint-sized candy collectors. Their parents will adore you for it. And you’ll score some points with your pedometer too.


#5 – Enroll in a 5-K walk or run. Choose a cause and start training! The fall is a perfect time to get out and start moving to support a local charity. Some races allow for the whole family to participate – which can be a great way to bond. Others encourage pet-owners to bring their companions on leashes during the walk. Many communities have a fun run around Halloween where participants can dress in costume during the event. Often, these community run/walks aren’t about competition. Rather, it’s a fun opportunity to get to know your neighbors and raise money for a worthy cause.

#6 – Plant a fall garden. Spring isn’t the only time to wear your rubber clogs and gardening gloves. Work up a sweat while you till up the soil to plant some herbs that tolerate cooler weather. Parsley, lavender, rosemary, chives and mint are just a few to get you started. Add in some cold loving vegetables like snap peas, broccoli, spinach and Brussels sprouts and you’ll have an abundant harvest to reap in no time – and firmer quads to boot.

#7 – Take advantage of soccer practice. If you find yourself sitting in the car, scrolling through Facebook while little Johnny is at sports practice twice a week, resolve to use your time better. Most parks where practices are held have a walking path or a track nearby. If not, just circle the field a few times. During a 45 minute practice, you can easily log two miles of brisk walking.

#8 – Go apple picking. Orchards are brimming with beautifully ripe apples this time of year. Find a u-pick stand in your area and pick a peck of pink ladies. You might be surprised at how much tastier apples are the very day you pluck them from the tree. One peck of apples weighs between 10 and 12 pounds. Tote those suckers around the orchard and enjoy the workout. Don’t worry about picking too much. They’ll stay firm, under refrigeration for a couple of months.

California, United States - July 23, 2016: Closeup of a man holding a Samsung smartphone, playing Pokemon Go with the game's augmented reality.

#9 – Pokémon Go! Yeah, we went there. It’s a free application. And you can play it without being one of those dimwits that chases Pokémon into oncoming traffic. If you’ve got a smartphone, consider downloading the location-based app. Go around town, on foot and see if you get a kick out of capturing and training little Pokémon Bonus: every nine-year-old in town will think you’re the coolest grownup of all time.

#10 – Try geocaching. It may not be as cool as the Pokémon phenomenon, but it’s been around for a while and it’s a bit more grown-up (maybe). It’s a similar concept. But in geocaching, you use a GPS receiver (a smartphone will work) to hide and seek treasures, called geocaches, in your area. Type “geocaching” and the name of your town in a search engine to uncover GPS coordinates for geocaches nearby. You may discover things in your local park that you never knew about – and walk farther than you intended. Win win!

#11 – Check out some community outdoor yoga. Check your local libraries, parks, universities and community centers to find information on outdoor yoga classes in your area. Most of these community classes are offered at a very low cost or at no cost to the participant. Yoga offers amazing heart benefits. And even if you’re a complete beginner, you’ll get a fantastic stretch at the very least. At most, you’ll meet some neighbors and get a top-notch workout. Namaste.

#12 – Get on a paddleboat. If your community is fortunate enough to have bodies of water around, chances are quite good that you can find a place to rent a paddleboat. Get a friend to join you and you’ll be on the water paddling away. Once you get to talking and enjoying the company, you won’t even realize you’re exercising.


#13 – Seek out a local farmer’s market. It seems that most communities have at least one or two weekly farmer’s markets these days. A farmer’s market is a great place to get fresh, seasonal produce. And it’s also a fantastic opportunity to get some solid exercise while you shop outdoors. Bonus points for walking an extra lap through the market while carrying a watermelon.

#14 – Organize a neighborhood cleanup. Or just make your kids go outside with you to pick up some trash. They can wear a disguise if necessary – we know it’s not cool. Take a couple of bags with you on a long walk and pick up soggy sale papers, discarded candy wrappers and water bottles that didn’t make it into the recycling bin. You’ll get some fresh air, great exercise and (even if the kids are whining) you’ll feel good about doing something selfless for your community. And, by the way, selflessness looks good on you!

#15 – Anyone for a game of badminton? Teach the family that traditional British sport you might have enjoyed as a kid. Hit a thrift store to find a badminton set and get out back for a friendly game of shuttlecock. Check out the official rules online. Badminton can be a physically exerting activity. And it’s a whole lot of fun.

#16 – Visit an amusement park or the zoo. Hands down, the best time to plan a trip to your local outdoor amusement park is when all the kids are back in school. You won’t stand in line nearly as long and the crowds will have thinned significantly. Similarly, you can get through the entire zoo in one visit when you’re not stuck walking behind Mr. and Mrs. Slowpoke with their kids, Turtle, Snail and Molasses. Take your pedometer. You’ll be surprised at how many steps you can rack up at a theme park.

#17 – Start a family tradition of flag football this Thanksgiving. Of course Aunt Beulah won’t play. But she’d love an invitation to watch. While everyone’s waiting around for the bird to be served, why not put on play clothes and head outside with the pigskin? It’s a lot better than devouring a cheeseball and trying to find a place to sit and balance a plate on your lap. It will be a mega-hit with the teens and kids in the family. And you’ll all work up an appetite for the most delicious meal of the year.

#18 – Find some wood to chop. Strengthen your core and get a cardio workout like none other. If you’ve got an ax and a fireplace that needs a few logs, get to chopping. You’ll burn anywhere from 400 to 500 calories an hour splitting wood. And you’ll feel like The Hulk when you’re done.

#19 – Play hide and seek. Get the whole family to the nearest park for a game of hide and seek. Younger kids pair up with a grownup, so no one is unsupervised. Then run like mad to find the perfect hiding spot while someone is counting to 100. You’ll laugh harder than you have in a while. The kids will have a blast and you will be giving your body a joyful workout. Ollie Ollie Oxenfree!


#20 – Join up with a volunteer group. Help build or repair a house for a needy family. Mow yards for the elderly. Facilitate a homeless outreach and pass out PB&J’s on foot this weekend. Get involved in something that builds community and fosters goodwill. Benevolence + exercise pretty much equals double

So don’t worry if it seems like all of your fall Saturdays have been buried under a pile of PTA forms, work meetings and piano recitals. You can still sneak in some legit exercise, here and there, amid the autumn chaos. Make a goal to implement at least 10 of these ideas to get outside and stay in shape this fall. We know you can do it!

If you want to know what foods will help you shape up and shed inches while providing natural cure to illnesses, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

Take care!

Rick Kaselj, MS


9 Easy Hacks to Turn Your Hotel Room Into a Rejuvenating Space While Traveling


Filed Under (General, Lifestyle) by Rick Kaselj on 04-10-2016

Sometimes, travelling can be hard. Whether you’re on vacation or travelling for business – it’s no secret that being away from home can be stressful.

You might be staying in the best hotel in the world, or (perhaps more likely) staying somewhere that fits a regular budget. But even with all the modern amenities that hotels and motels provide, it can be difficult to relax because, let’s face it, there’s no place like home.


To help combat the stresses that come with travelling or staying away from home for long periods of time, why not do something a little different the next time you travel? Try any one of these simple, easy hacks to turn your hotel room into a rejuvenating space while you are travelling, and start to feel less like you’re homesick, and more like you’re staying in a home away from home.

#1 – Keep Your Creature Comforts Close

There are a number of things that can hinder your ability to relax and get a good night’s sleep when you travel; unfamiliar surroundings, scratchy sheets, pillows that are too hard (or too soft). We quickly grow accustomed to all the comforts of home, so when our environment changes it becomes difficult to relax and unwind.

Before you leave on your travels, consider what you find the most comforting when you’re relaxing at home. Obviously taking your favorite armchair on your travels is out of the question, but something simple like packing your own pillows or even bedsheets can work wonders, helping you to acclimatize to your new surroundings much more quickly.

#2 – Personalize Your Space

It’s been proven that people feel more relaxed and positive when surrounded by items of sentimental value. So why not take advantage of this cool piece of science?

Consider packing sentimental items, such as family photos or keepsakes, and position them in your hotel room on the nightstand or dressing table where you can see them easily. You’ll feel much more able to relax and restore your energy if you surround yourself with familiar objects that are close to your heart.

#3 – Let Music Lift Your Mood

Portable speakers for your phone, iPod or mp3 player are relatively inexpensive nowadays, so it’s a great idea to get your hands on a pair for when you are travelling. Music plays a huge part in creating ambience and relaxation in any setting, but it has also been proven to have a positive effect on our mood.


So, before you leave on your travels, why not create a playlist of your favorite music. This could be a soothing playlist to help you to relax and unwind, or simply a mixture of your favorite songs to help you feel upbeat and positive.

#4 – Little Decorations Go a Long Way

Sometimes it’s those little touches that can make all the difference. If you’re staying away or travelling for an extended period of time, take a little piece of your home with you. If you have a favorite ornament on your dresser, take it. Enjoy snuggling up under that brightly colored blanket at home? Pack that as well.

The key to creating a rejuvenating space within your hotel room while you’re travelling is to try and create that familiar, comforting surroundings of home in any way you can. So, if you have room in your case to pack a few decorative items, then go right ahead.

#5 – Prepare for A Better Night’s Sleep

Unfamiliar noises are one of the main factors that can interfere with sleep and relaxation when you’re travelling. To combat this, make sure you pack a pair of ear plugs (or two, just to be safe) to wear while you sleep.

It’s also a good idea to take an eye mask or eye shades, if you’re able to sleep comfortably in them. Thin curtains or city lights outside your window might interfere with your sleep, so if you’re used to sleeping in the dark, then it’s definitely worth investing in something to shut out the light to ensure you get some quality shut-eye.

#6 – Don’t Forget Your Other Senses

The art of turning your hotel room into a rejuvenating space while you travel doesn’t stop with the things you can see and touch. What about your sense of smell?

To many people, a scent isn’t just a fragrance – it’s a memory. Certain scents can remind us of different times in our life, different people or different locations. So ask yourself; what smells like home? If you have a particular air freshener, scented candle or even perfume or aftershave that you use regularly, take that along with you. You’ll be instantly relaxed when you smell the comforting scents of home.


It has been proven that certain smells can have also a positive effect on our moods, so if you want to feel uplifted and rejuvenated while you travel, consider taking a couple of essential oils with you, and sprinkling a couple of drops on your pillow. The scent of lavender has a relaxing effect, while citrus scents are purported to elevate your mood.

#7 – Set the Mood With Portable Lighting

Another great way to transform your hotel room into a luxury space is by using mood lighting. While candles or any sort of naked flame are surely going to be a fire hazard, you could opt for something more hotel-friendly in the form of battery-operated flameless candles.

Flameless candles are often relatively inexpensive, and are small enough to pack in your suitcase without taking up precious extra room. They can instantly transform a space from unfamiliar and uninviting to relaxed and welcoming.

#8 – Snuggle Up and Get Cosy

Depending on the destination (or the time of year), cosiness might not be high on your agenda. But if you’re the sort of person that feels the cold – especially at night time – consider packing a couple of extra bits and pieces to keep snug and cosy.

We’ve already suggested bringing a blanket from home, but you could opt for something less bulky, like your favorite bed socks or even a small hot water bottle to fill up at night, provided your hotel room has a kettle.

#9 – Remember to Treat Yourself

Travelling can be stressful, dull, and a pain in the backside. But it doesn’t have to feel this way. Consider packing an extra bag filled with goodies to help brighten up your experience and allow you to feel like travelling is more of a treat than a time-suck.


Pack your favorite snacks and drinks, a bottle of bubble bath, some essential oils, your favorite book – anything to brighten the mood and make you feel more comfortable and open to the experience. Do this to change your mind-set about staying away from home; treat your travels as an opportunity for some peace, quiet and relaxation, all on your own terms.

If you want to know what foods will help you restore your natural vitality, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days


[1] http://www.psychologicalscience.org/index.php/news/minds-business/being-able-to-personalize-your-workspace-may-have-psychological-benefits.html

[2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3741536/

[3] http://umm.edu/health/medical/altmed/herb/lavender

[4] http://www.simplemost.com/study-shows-smelling-citrus-can-boost-mood

Rick Kaselj, MS


Merry Christmas from EFI


Filed Under (General, Lifestyle) by Rick Kaselj on 24-12-2015

Hey, I’ve got a special holiday message for you!

You can check it out over here.

Make sure to enjoy the rest of the year and check out my holiday message!

Rick Kaselj, MS


Diet Free Weekends Review


Filed Under (General, Lifestyle) by Rick Kaselj on 20-05-2015

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

We headed for a family bike ride.

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

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

It was incredible! Take a look…

Rick Kaselj Myra Canyon

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

Have a read below on what I did and used.

Rick Kaselj, MS


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


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

What is the Diet Free Weekends program?

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

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

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

8 Reasons Why Diet Free Weekends Is Awesome!

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

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

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

Low Carb Diet

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

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

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

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

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

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

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

Diet Free Weekends Solution

Rick Kaselj, MS


3 Minutes Morning Ritual To Rejuvenate Your Body with Sue Hitzmann


Filed Under (General, Lifestyle) by Rick Kaselj on 16-05-2015

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

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

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


Rick Kaselj, MS


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

CLICK HERE to watch the YouTube video.

In the above interview, you will discover:

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

I hope you enjoyed the interview.

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

If you know of someone that would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care and have a great day.

Rick Kaselj, MS

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