We have been incorporating your training techniques into our workouts and switched trainers to one who is more whole body system oriented like you. Thank you for all the wonderful information you have provided through DEFF, etc.

You give me so much to think about!  I don’t think I will ever just “work out” again.  There will always be more of a mental preparation and thought about where it is that I want to go.  There is a Rush song that says “the point of the journey is not to arrive….anything can happen” – this definitely applies here!

This video has helped me a lot.  Describing and showing what I can do to assess the areas I should be working on, helps me to put the Flood of Information into some order and not feel so overwhelmed. 
I’m using ASG and HR Spiker and 5 Day Acclerator, but it’s been confusing to me and so I have a question in to support about getting the new Full Throttle program (haven’t heard yet, but you said there’d been tech glitches causing a delay.)  I also purchased Mission unbreakable, as I’m 61 and staying flexible is important to me — but I have not yet figured out where to start with that, how to use the assessment form that it came with. 
I’ve been exercising for many many years: walking, yoga, lifting weights, biking…. but with age comes a slower metabolism (maybe?) and so I’m trying to figure out how to maintain a healthy weight, have flexibility, be lean and lithe!  Please keep this information coming and hopefully I’ll gradually get it all worked out!

Your techniques seem sound, but after trying a number of the techniques offered up by your co-exercise gurus, including Adam and Ryan, Craig Ballantyne, Flavia del Monte, etc. I tried many of the techniques in their systems, was starting to firm up and drop inches.  However, the stress on my knees from squats, lunges, and several other body weight exercises that required bending at the knees with or without weights, resulted in torn cartilage in my right knee.  The prognosis is that it will heal up completely, it is not degenerative, although I am over 50.  Now, 6 months later, still with knee pain, I cannot do any exercises that include knee bending of any kind, except going down stairs.  I stopped the workouts completely for about 2 1/2 months, and after no improvement, started working out, gently at first (either that, or go mad…).  Now, at month 6, after physical therapy, etc., still knee pain, I am restricted to exercises that can be done with completely straight legs.  I am hoping your system has enough variety to offer several workout options that do not involve squats, lunges, or other knee bending exercises.  Please work on routines that put less stress on knees, as i do not think I am an anomaly.  This is what will come with time, with deep knee bending exercises.

I was wondering if a tight muscle can pull on the spine and cause lower back pain from doing an exercise?  I have lower back pain, it isn’t debilitating, but it makes it hard sometimes to want to stand or sleep.  I was just curious if that was the case if there were any stretches to help alleviate this pain.  I love the information and I know I will use it.

This video was worth watching because it made me aware of how to assess my body’s postural strengths or weaknesses. Thanks. Trish

The depth of your information is teasing and exciting…as a post menopausal 57 year old, I intend to get over joint pain and enjoy moving more than I did in the last 10 years of sedentary life. Your 8 minute workout keeps me feeling like I can do this even when I’m short on time…though I have to rest my knee and hip for a day or more to recover sometimes, or just do range of motion (mobility?) stuff until things loosen up. Self massage at pressure points seems to help…but I bet that’s partly because I just plain enjoy it! You bring hope for understanding each individual’s unique needs. Thanks!

The exercises are fine and much more interesting than Flavia;s and don’r require a shedful of gym equipment as Craig Ballantynes does.But what really mystifies me is the almost complete absence of dietary help.Any specialist in training and weight loss will tell you that what you eat and how you eat is just as important as good exercise.Craig and Flavia spend much time and effort on nutrition and eating habits but Kareem hardly mentions it.I have spent two days now (five days apart)struggling to drink my diagnosed weight  in water and  munch awful bananas.I hate water on its own I loathe the hydration day(lol) I am sticking with it because I love the exercises and the variety

Hi Kareem
Yes I have stiffness in my shoulders, lower back, and hips and have trouble doing squats. A friend in the gym said to sit down on a bench so you get used to sitting down keeping knees behind toes which I have been doing. But I try to keep a straight back but it is difficult you see I am 58 -59 Never exercised when I was younger but am starting now. Anything to lose this weight that I have got. every morning after showering I do the mini set that you gave us the other week. This week have given up potatoes, &  pasta, and also bread for most meals in the day and having vegeatables instead with some protein.  Have been on protein powder but is weight gainer but has not affected with putting on weight but not lost any either but changing after this container. the next is whey protein powder which will work better than the weight gainer. I have been going to the gym for the last five years to loss this weight started at 175Kgs doing three days in the gym but this year increased it to four days and have been doing it for about 3 months so far was exercising but weight has stayed the same must be the eating love my food must be eating too much but usually have three vegeatables per day plus fruit two serves must be too much. water about 3 -  1.25 L bottles while working out about 20 glasses of water over the whole day which includes coffee & tea as well. Might need nutritrianist can’t walk past food shop without putting on weight.

Kareem you are so great to listen to I love learning about exercising safely
It makes me feel great that I am on the right track.I always listen to my body and try and workout correct synergy of an excercise thar creates the right neural response .I am pleased that what I have learned and believe about excercise has been reinforced by your teachings and hopefully I will now have the confidence to express my ideas to my peers and clients .thanks maree

Hi Graeme, This is exactly my point.Dr.K’s exercises wil help you immensely and will increase your motivation to lose weight.But can Igently  say that your eating habits will nulllify all the excellent exercises.Karim’s philosophy of having  goals, a plan and a process of gradation will help immensely but all to no avail if there is not a definite and strategic diet and nutrition plan.Some of the marvellous exercise philosophy needs to be urgently directed at motivating us to walk past that food shop nose in the air(lol)

Fabulous!!  Thanks for the video!  My weakness seems to be in my knees!  Ouch!  What did I do?

I love the short assessment tool!  And I love the mini-work outs!  I have some physical injuries that have really restricted my work outs over the past year and lead to weight gain!  Now I have stabilized my weight and my fitness levels is growing rapidly!  I vary the mini workouts and look forward to each new tidbit of information!  I am learning so much! Thank you! This is the best site- and believe me I have tried many!

thank you dr.k for your thought-provoking and innovative exercise and stretching concepts.i do have anerve related(sciatica-type) condition,so your information is really beneficial.thank you for all you do.
 steve lima

Is this possible for a 70-year old man who has been kind of lazy on exercise? I am 5-10 and 205..

Kareem, how can i keep myself from falling down all the time? & yet look like when i was younger? thankyou, Kareem. doug.

Super.  You are one of the two best web guys I have come across and respect.  Today’s video showing the various forms and the tell on restrictions is the first I have seen.  It is great.  I wish I could get a one-on-one program with you: fly over for a few days or a week: it would be worth flying across the Pacific and the country.   If I could sit proper rak’a again it would be awsome; but I don’t think this will cure blown knees.  Fantastic site; continued success to you and all who can follow the regimen.

This was a really helpful video, thank you! Self-assessment is so important, and I really like that you are encouraging individuals to create their own customized exercise plan. It’s a kind of empowerment that most exercise coaches don’t offer!

Thanks for that, Dr. K. I am very interested in the idea of body balance. I feel that I’m quite out of balance – somehow with very weak abs (due to 3 c-sections) and probably a tight lower back (in the past, I’ve had bad sciatica) and I think it goes down to tight quads, tight calves, and possibly is even the problem behind my think ankles?!? (or is that just genetics?!)
So I’m very interested in upper/lower body balance as well. 
Thanks.

Dr. Kareem, your rock?

Dr. Kareem, your rock?

Like what I saw.  I usually begin with a Full Body Movement warm up that uses the information you offer in the video.  My trainer actually showed me the thoracic movement, but I’m not surprised considering  he has been training people for the last forty plus years.  The squats remain an issue–I’m losing cartilelage in my knees, and I only wish I could go down further in my knees.  It doesn’t happen, so I compromise and “step up” with my lunges, carrying to dumbbells at my side.  I do try to a real lunge, and a real squat, but the flexibilitiy is not there.

Other than that, Please God, the Edema that was plaguing me for years is finally mostly gone, and my legs are not swollen.  I am still not sure about wearing  an elastic sock during the workout to maintian a stable pressure on my legs.  There is a soccer coach who says the circulation in the legs can be solved by removing the veins, but I am not keen on an operation.  In the end, I guess I have to keep them on for the two hours  or so that I work out, including the thirty-five minute cardio and the forty-fifty minute workout, take a  little,

Very interesting concepts to think about! Thank you so much for this imformation for I never thought about the exercises not working to thier full potential if one of these problems exist. It makes sense because it can block your nerve sensors. Full body motion to get all parts working semitaniously down the line. I am so glad that I signed up for your program for you are good at what you do. Now I need to go see where I lack in movement. One of them I know will be my shoulder area for that is where I hold all of my tension and I had in June shoulder surgery and am still a little stiff in the right shoulder raising it. I think it will be my hipflexors too. Boy I have my work cut out for me, but in time it will only get better with practice. So your saying just go as far as is proper movements until you get that down then try moving it more from there? Thank You, Cindy =)

This has been very helpful.  Can’t wait to try this out.  However, I’m worried about any workouts that involve lunges or anything that involves putting weight on the toes as I broke one of my big toes many years ago and it is getting increasingly weaker.  Any ideas how I can get round this?

Hi Dr K, I really like all your stuff. I have one problem with it is that it might start to interfere with the rest of my life. I find it takes a lot of time to figure it all out and in this new video, there is even more to think about. I understand that the wealth of information you offer has to have that effect but I’m wondering if it might be possible for me to find a lower maintenance way to follow your advice… I’m off to 2 program 2B for the first time… See you later.

Some great ideas. Very useful.

Mobility and correct posture is critical, and becomes more and more important as you age.

SW.  As long as the bone has healed correctly, you would be wise to find a good, qualified muscular therapist to help you recover the full use of your toe and foot.  She (or he) should be able to give you stretching and strengthening exercises for you to do on your own.  Good luck.  AO 

Hi Dr. K,i am doing 5 day fat loss .I like it and i want to get
Full Throttle Fat Loss,but i can not pay through card.Please can you help me and please let me know how to do payment in other way. thank you.

Dear Dr K
You are the master. I have been following you for sometime now. I particularly like your combined lunges/squats and push ups 10 of each. I also combine this with a quick run up and down the stairs twice. As I have a heart condition I can only manage this twice but repeat it 3 times a day when possible. This has resulted in gradual weight loss.
many thanks
ron truscott

I heard of  your program through Isabel’s “Beyond Diets” and love what you both teach.  For me, I find that I do better if I can break up my workouts to several small workouts throughout the day instead of one long, time consuming one.  Your program allows me to do that.  Thank you.

Dr. K. – I appreciate the amount of research and information that you have integrated into one approach. This really does make it easier, even for people like me (a middle aged woman with multiple health problems), to figure out what I should and should not be doing.  Thanks.

I sooo appreciated all your hard work and enthusiasm. This is all way too complicated for me right now. I have a hard time using my laptop to access your sites, and by the time I get done, I have to get busy with something else. The very best of luck to you and your wife and family. Take care of each other.

The information you give is awesome. You have made a wonderful positive impact on my life and I am grateful. Thank you so much!

Thanks Cathy!  So nice to meet you

Best of luck to you, Karen.  No need to make it complicated – just start doing the workouts, and you’ll be fine. 

The education can be for another day, when you’re more interested, or have more time.

Wishing you the best,

Kareem

You’re very welcome, Nanjack.  It’s a pleasure working with you, and I’m wishing you the best of success,

-k

You’re very welcome, Renee. 

Breaking your exercise program into smaller parts is an awesome strategy to be super successful!

Great work – keep it up, and please let us know if you have any questions/comments along the way

Thanks Ron!  You’re really kind, and you just made my day!

I love that you’re not letting your heart condition stop you – just the opposite – you’re motivated, and I’m proud of you.

Sure thing – thanks!  Have you tried paypal?  It’s available at checkout…

hey Sonia,

Sure, just stick to the workouts for now… I can’t make the human body more simple, or I certainly would, but I’ve already integrated most of the techniques I talk about into the workout programs you are doing. 

One step at a time, and never allow yourself to feel overwhelmed.  If you’re working out and learning about your nutrition, you’re doing the right thing. 

Customization stuff is ‘next step’ or for people that really want to lay the groundwork today, and do it just once.  All choices are great, here.  

Sure, if it were me, I’d just make sure to place all the weight in my heel.  When you lunge, this should be the case anyway.  For the back leg, you can always move to ‘drop lunges’, which will take all of the pressure off your foot

Great information – easy to implement and make a difference straight away. Thanks

hey Trevor,

That’s a great point.  Let’s go over why I don’t emphasize nutrition more… certainly not because it’s not important, but because I refer it out. 

You see, I’m a Doctor of Physical Therapy and Kinesiologist – not a nutritionist. 

I refer this out, and make healthy living/eating comments to you.  Plus, I tend to like to eat a bit more freely, and I always have, including the time period when I was losing weight.  That said, in the last couple of years, I’ve developed a passion for eating healthy and great food.  This is largely an influence of the following people:

Mike Geary – http://budurl.com/FatMeltingKitchen
Isabel de los Rios – http://budurl.com/DietSolutionPlan
Dr. Joe Mercola – http://mercola.com
Kiwi Chris – http://budurl.com/AthleticGreens
Tim Ferriss – http://fourhourbody.com

I’ve also learned quite a bit about rapid fat loss nutrition and strategies that will help jumpstart your success.  My best referral sources in these areas are:

Joel Marion – http://budurl.com/LoseWeightWithFood
John Romaniello – http://RomanFitnessSystems.com

There are a ton of other great resources, as well… many of whom I’ve learned under at one point or another…

Again, I don’t know why more people are asking for an all-in-one solution.  Sure, I can probably answer almost any nutrition question you send my way, but should I?

Think about it…

Would you take your car to a mechanic for a car wash?  Or your child to a eye doctor for a vaccination? 

It just doesn’t make any sense… I practice in my area of expertise, and guide nutritional decisions as they relate to exercise.  This way, you can always count on my information.

Then, I take it one step further and find you the best resources I can when it comes to nutrition and other aspects of healthy living. 

How does one loosen tightness in calves and hip flexors?

i too need to know how to loosen hip flexors

Always informative, always relevant, and always easy to follow!  Thanks for all you give!

Dear Dr. K.  What a relief it was to see two women like me in terms of age demonstrating the exercises in this video.  I’m about to cry just because of that one fact.  Not only did I find the topic interesting and educational but, the way you spoke to these women as well.  Your intention to help these women through the moves was done in such a kind and caring way.  I’m 57 years old with a number of health problems, including spinal stenosis throughout the entire spine and exercise is so difficult, especially after more than 10 years of leading a sedentary life.   I have 100+ pounds to lose.  To me for right now, the exercises in this video seem like a full workout and a place where I can start.  Am I thinking correctly?  Can this set of exercises be a proper place to start?  Thank you so much! 

These warm up exercises are great!

I always enjoy the tips and help, keep em coming, I am on my way to success and you keep it fresh with more ways to activate my fat loss. Thank you

I truly find your explanation of why some excerise seems  so impossible.  I am looking forward to each of these video programs.  I tried the lower back extension and to my amazement this also seems to be helping my knee that I twisted badly last week moving heavy furniture.  The upper body excerise also have a lot of potential for helping both my shoulders and my mid back and to think, I also have the opportunity to become more flexible, while I lose these 35 lbs. of excess body fat.  Thank you so much, jo.  

Dr. K, great info. I’ve always had rounded shoulders, I’ve been using a med ball on my lats and lacrosse ball on my shoulder girdle along with postural alignment to improve my overhead shoulder mobility. Is there something I am missing?

Thank you,

C

Motivational………thank you!

Great info and instruction! Wish I could train with you in person! You are so encouraging and supportive. Thanks

Lately I have been on a major plateue Im on weight watchers Ive tried to walk. Right now Im in the mode to just give it all up. I had a bad week last week and gained 4 lbs. My weight is all in my belly from 4 pregnancies. I just thought that it would come off faster. I do need a better workout program but I dont have a friend to workout with. That would help me alot. I get interested in a  program for awhile and then stop probbably bored. I guess I need variety so that its not the same boring things every day. I just dont know what to do I have about 60 to 70 lbs to loose. I also have a very bay easy to go out back. I just lifted my couch to other day and Ive been down for 3 day. I have problems with my sciatic nerve almost daily. I have lots of health problems and meds that make me gain weight. So I guess I just wanted to know is there hope for me. how am I going to ever get this weight off to be with my little kids and play with them like they need for me too. (ages 3,4 and 7 and babysit a 2 and 6 year old) Most the time all I do is sit I dont have the strenght to do anything. But thats not working any more I want to change but am not getting changes so Im ready to give up. If you have any ideas that would be great.
Thanks

I can always use more help and tips. Never thought of this before but it really makes total sense. Really liking the Full Throttle Fat Loss program. I can’t believe something so short can actually produce results, but I always believe Dr. K!

Thx Dr. K for sharing all your knowlege w/passion! Really appreciate all of it. Liked the visualizing affirmation to get back into my skinny jeans–I’m keepin’ at it!

cj

Very interesting perspective on why one might not be getting good results with fat loss.  I know I have tight hip flexors and tight hamstrings.   I’ve been doing Power Vinyasa Yoga now for about 2 1/2 months.  I’m experimenting to see if I can only do power yoga 4-5 days a week and have the physique that I want.  There are many women that I know who only do yoga and are VERY lean and seem to be very strong and balanced.  Would you mind sharing your thoughts on this approach?  I should mention I have been adding one day a week of either weighted circuits, running, kickboxing, etc. just for some variety.

The Info that you give is totally awesome, I learn so much in just two day then a have ever learn in a gym.

Great information! I have noticed I have what you may call forward a forward-tipped-pelvis or lordosis. Can this cause thoracic muscle strain? What type of stretches or exercises can correct this.

Hah! I am the perfect example of someone whose knees want to move forward when I do a bodyweight squat. It had never occurred to me that it was the result of tight calves!

Great info,
Jason

Where do you live?

Hi My name is Kathy and I have Cerebral Palsy which effects my workout program and I so want to loss more weight. I have lost 60 pounds in 2 years but I want to lose about 20-25 more but I’m am afraid of doing strenuous exercises because of my disability.Do you have any suggestions for me because I love your work and your passion.Thank You so much.

Thanks for all your video ,it’s so easy to follow and it give me motivation.Thanks!!!

This makes so much sense!  I’m doing these exercises in front of a mirror and repeating your video so I have your modeling to help me see what I am and am not able to do.  Thank you!  I’ve been doing my squats and rotations incorrectly until this video!

Awesome … thank u

Karen, I know just how you feel.  My computer is in a small room with no room to exercise, so I have to run back and forth to see what to do, and then run back to do it!  Probably looks pretty funny to anyone watching me.  However, eventually after a couple of weeks, I could remember the “how” and work from a list.  And the best part is that most of these routines are only 5-10 minutes long.  If you can even do just one excercise before you have to do something else, after a few days, you can start working on exercise #2… until you have the routine down. What was that movie?  “Baby steps, baby steps”!! So keep doing whatever you can because that is enough, for now.
Best to you!

Don’t give up!  Just start slowly.  For me there’s nothing better than having a partner of some sort to keep you going.  Since you are surrounded by kids, you have built in partners right there!  There are plenty of exercises that they can do with you and will make it fun for all of you, at the same time teaching them good healthy habits.  Think back to grade school: jumping jacks, pushups (if needed start on your knees and even put your hands on the couch to make it less stressful to start), squats (like shown in the video).  Every other day for just 10 minutes to start.  Go for walks by playing follow the leader and you have to mimic what the leader is doing like waving your arms in a silly manner, and rotate the leader every couple of minutes.  Make a circle and bounce a ball too each other.  Turn everything into a game.  It gets your mind off the fact that it’s exercise and the kids will love it.  And stop weighing yourself!  Your weight doesn’t matter, it’s about how you feel.  As you gain muscle you can gain weight, so weight alone is not a good measurement.  If you’d like to measure progress, get a cloth measuring tape and measure about once a week.  Measure arms, chest, waist, hips, and thighs and be consistent on the location you measure.  You’ll see the inches drop.

Hope this helps and good luck!

Geoff

I am really enjoying the mobility information you provide.  I’m learning a lot!

Thanks.  This is very helpful in understanding form.

The way you analyze and demonstrate what to pay attention to and why is the BEST explanation I’ve ever gotten.  Thanks!

very good explanation but also i would like to see the whole body exercising (legs included) in the video.
Thanks

I always use the mirror, but now I have an even better picture of what I get to look for.  Funny how early on I thought this was a self-cenetered activity and I often scoffed at guys doing this (Not to say some don’t do it just to show off), but it is vital for execution and success.  Thanks Dr. K

Thanks for this Dr. K! The overhead squat has been a weakness for me. I’ll work on it and then go away from it and repeat. Doing the squat before each movement will help. thanks!

thank you for helping me I just wanted ideas to work out all summer but know one would help me I ,am small already but I have a stomach that i want gone I want it flat but they say sex take off pounds too but I have not had that since 2004 up til now but hey life is battle we all go through this sort of thing.
sharalee marie shepherd washington 11

You are a brilliant educator. Your explanations are logical and easy to follow. Thank you!

Thanks Doc, its a truely wonderful experience recieving the information you blog for we people to read, and then you perform the exercises and explain how to perform them correctly, so that the results are achieved to the fullest and the quickest to have better physical outcome.

Perfect explanation!   I can use the mirror to make sure my shoulders don’t raise.   I’ve been working on my squats but this helps me understand the impact of the movement and how it affects my back.   All aspects of your program are phenominal that I’ve had the opportunity to participate in.   Looking forward to learning and doing more.   Thank you Dr. K

First, much appreciation for your generosity in sharing this information.  I have been plagued by numerous false starts due to mobility issues but never knew that I could diagnose throuh this type of pre-workout assessment.  I am committed to a better self, now I have a way to begin to start with a firm foundation and soar from there.  Heartfelt thanks!

Absolutely some of the best info you could pass on!
Thanks so much

Soo much information but very positive. You have your 5 day fat loss accelerator then another 5 minutes to increase your metabolism. Do I continue to do these and now add on more you discussed today? I am so glad I stumbled across you and your experience in weight loss. I look forward to more details that are changing my life. Thank you and God Bless.

Now I know that I need to work on flexibility in my hip flexors.  This may be one reason I have a lot of low back pain.  Thanks for the explanation of the proper form for the exercises.

Who uses your training techniques in Dallas, Tx?

Good News!!!  In three weeks I’ve lost 9 count em 9lbs.  That’s three pounds a week.  these exercises are really working for me.  I went to the doctor yesterday and was weighed on her scale and was down 9 full pounds.  this is great.  Thanks Dr. Kareem.

I have a severe balance problem and neuropathy in my legs.  I exercise every day but I have to be sitting down or holding on to a bar or something.  I’m never sure just which exercise is best for me and how much I should aim for.  My legs are usually very ncomfortable and creak and pop and snap which I’m trying to do an exercise.  How can I incorporate what you are presenting and benefit from your information?  Thank you.

Great stuff.  Although I have Anti-Gravity Solution, Mission Unbreakable, 3D exercise, Shapeshifter, and Metabolic Cooking (none of which I have had time to really get into because of lack of time until now), I am glad for the release of Full Throttle Fat Loss. With your most recent program and your great daily videos, I think everything can fall into place — with patience. If I don’t want to get hurt and drop out again, I have to follow your advice and take if slow to establish a solid foundation to build upon. Thanks for your clear explanations that demystify a lot of things.

Hi, I am 68 years old. However i do not look or act like a 68 year old woman. I am active,I am the volunteer gardener at my church and i do water aerobics three times a day. I am on a limited income. My husband has the big C so I have a lot of stress. I have not been able to afford your program, but I do enjoy your videos and new letters etc. (I do what you say in your videos)I have artificial knees due to arthritis. I would love to loose 50 lbs,  I am only 5′tall and 50 lbs overweight.  I have tried everything. About a year ago I was given some test cause I was having stomach problems. they found out that I am not digesting food properly and after the first hour of food consumption my body only retain 10% of food and the rest is dumped into the small bowel. The doctors say that this is one reason I cannot loose like I want to. My bod thinks it is always in starvation mode.  Can you give me any advise?? I need to loose my weight so that I can feel better and have more energy.

Wow! I feel so much better about myself! Motivation is more my problem than the physical part! I can do those things! I have been fat for 30 years. Why do I think I should be in shape in two or three weeks??? I love learning! Please keep these videos coming!

I have seen so many videos etc, that I do not know where to start. Could  you tell me what you are doing??Which of Dr. K’s programs did you do first etc.  I really need to loose weight, I would love to loose 3 lbs a week I have 50# to loose. I would appreciate if you tell what program you started with and what follows. I am totally confused. 

I only started this 2 days ago but so far I really  like your advise. I can even cope with the exercises (been trying all sorts of things for a long time….with no results followed by no energy) If you can get this “obnoxious” weight off my menopausal/hypothyroid body which gained 60 lbs in a matter of 4 months …. 2 years ago, I will be extremely happy and forever grateful.

Wow! “Eager to try” hit the nail on the head. My comments exactly. I’ve tried everything, but your workouts are hard hitting, yet short, and easy. I’ve lost a pound, so far, but hey, it’s a pound, and it’s a start. This may actually work for someone like me with the symptoms described in the former post.

I am excited to put into practice your ideas to help me achieve my fitness and health goals. 

OK so I have tight hip flexors. How does that affect the way that I should do the exercises in this program? I’m guessing that I need to be really aware of my lower body alignment but is there anything else?

Thanks for you explanation for all the exercises. I do water aerobics everyday. I have been trying to add more exercises and routines. Most of the time I am not doing extra. After spending 2-3 hours in the pool it is hard to get the strength to do more. I read everything and I think I have watched most of the videos you have put out. I love that you go through each move of the exercise.
I would love to lose about 40lbs. I have realized the food is my biggest problem. I have 6 children and husband that I feed everyday. Portion is what I have been really working on lately. I have tried every diet including some I have made up. (Pink frosted cookie everyday, Salted nut roll, I own $$$$$ in DVDs and exercise equipment.)
I am that person that if I did the program I would reach all goals. “if I did the program”
Thanks for all your knowledge. I love learning more.   Joy!!!!

I’m curious what test you were given to determine your digestion problems.  I was recently told that I might have a very similar problem.  Did your doctor offer any advice/solutions for correcting the problem?  I was told to significantly reduce the amount of exercise I’m doing as I’m just further aggravating the problems with my stomach, digestion and metabolism.   Clearly these intense exercise programs are beneficial, but when your health is off, absolutely nothing will work until your body is healthy.  I wish you luck with your weight/health struggles.  You are not alone!

You’re AWESOME!!! I’m learning sooo much!!!

Love the information – hope I can retain it, there is so much.  Hard to know where to get started! 

Kareem,

Thank you for the video, I needed the encouragement about affirmations, not to mention the advice on warm-up and approaching my workout.  Great advice!GingerP.S., Am I supposed to be THIS sore?!

I’m a little behind, but catching up.  Appreciate the detailed explanation of the sets, and I have upper thoracic flexibility, who knew!

Thank you for the info about the 5D approach to affirmation/visualization- I am definitely going to try to incorporate this daily.  Also- though I have a good warm up routine- I have never thought of setting the tone with a certain song- love the idea and will use it starting tomorrow.  I have been rehabbing a left shoulder injury from repetitive use, these pre- workout exercises to assess body mobility are awesome- thank you.  I am  loving the workouts so far.

Like what you have to say.  Not always sure I am doing the exercises the right way. I like your affirmation to use. Thank you.

Always learn something new each video. thanks bro keep it coming. 

Yep, people have a fear of starting something because they fear they might actually succeed, and what then? It’s much easier to find an excuse not to start in the first place.

I have had a weight loss journey and enjoy exercising.  Motivation is a big stumbling block for me, along with low self esteem which precludes me from doing much in the gym in front of others that I perceive as doing better.  Couple this with an extremely bad memory and I am not achieving as much as I should.  However, I have come such a long way in the three years since I begun my journey that I do feel rightly proud of myself.  If I can do it anyone can, and although I struggle with some things (basically not being able to afford a trainer to keep me on the straight and narrow although I still see my trainer and life saver every now and then when money permits!) I know that anything I do is better than nothing at all.  Your videos help to reinforce that which my trainer taught me, so I am grateful for the reminders. Exerice and healthy eating (please don’t let me get started on food as I feel that I am the only person in the world that doesn’t really like food all that much!) has turned my life around and it is always nice to see that others are willing to help.  Thank you for sharing your talents with the rest of us. Susan

I think it’s great.

love it!

Wow,  Doc, your a book of knowledge…..there’s so much info. to soak in.  The whole affirmation – visualization thing is what I have to definitely work on.   (Believing in myself )  Using the tools that you are providing me I know will empower me…..it’s exciting.   Because of old knee injuries, I have to modify some of your exercises (I’m unable to do some of the jumps and deep squats) and I like how you provide the tools to do this.  Thanks for everything.

I started doing the program on Sunday by Friday I was able to do movements that I could not do on Sunday. Great information and the video demonstrations are the best as they show exactly how to do each movement. The short 15 minute programs are also great time wise. I havent yet seen any physical changes in myself but I am hoping this will follow soon.
Keep up the good work!

Great info I can’t wait to get started

I love what you say, however it does not stay with me. If you could just me my guy then you could motivate me daily. 

This was an amazing video. Awesome information. Keep it coming Dr. K. I see and feel your passion and desire to help all of us who struggle with every area of achieving total body wellness. It all works together in finding the balance!

Dr K you are sounding like my yoga guru!!! I love that!!!

That felt good.  I actually think it woke up my body and muscles for the day.  I have arthritis and I am finding stretching and moving actually help my mobility.  I felt my stomach muscles engaging as I concentrated on doing the movement correctly. Thanks

Dr. K,
Thanks for your wonderful and generous gifts — the exercises are easy to do and easy to stick to.
Roxey

huh I’m finding the stretching and exercise are getting rid of the aches and pains for a short while, but they come back when I’m still for a while. Here’s hoping continuing will eventually get rid of them altogether!

I love your excercise some are easy others are hard. And as other have saidthey don’t take long I ‘m just starting your program and enjoying all the information you have to share. i find doing  forward and reverse lunges very hard to do. Can you possible give me suggestion on what i can do instead of the lunges. My balance is off for what ever reason and i can’t bent low to the ground with out my knees going out over my toes. Please help if you can.

Maggi 

Is there a way of downloading the videos so that when my internet isn’t working (I live in the country), I can still use them for my workout?

I have been working out with your excerise plan for a few day not.  I purchased your books but have not got to wk with them yet could you point out a few pages I should read and in what book to get me realy started.  rgs Rosarie

Great results for grandmas too!

I like your positive thinking and I believe in the power of positive thinking also. Thank you.

I was very impressed to see this video, as so many fitness experts never seem to mention anything about the power of visualization in strength building. I HAVE to imagine and visualize otherwise I feel my workout has no purpose. I like how you explain the different pre-workout flexibility exercises, because I have only always stretched and never focused on progress with my mobility. Thank u for the great info and for lettinge know that there’s more than one way to focus on strength building.

That was interesting and believeable, considering I was doing what you said and I can see where my muscle weakness is.  You can actually turn off your muscles?  That explainns everything right there for me!  I will train on the positve self talk, never really cone that before. Thank you Dr. K!

I have been an aerobic and yoga instructor for several years, however, I was diagnosed with multiple Sclerosis (several years go) which is now limiting my physical abilities.   I believe your  muscle balancing is spot on.  What specific  exercise routines would you recommend for this challenged body of mine?  I am still walking, however, I need a cane or walker and my balance is in the toilet even though I practice yoga.  I know this is a difficult question as you have NO clue as to my physical challenges.  I sincerely miss my strong body and I want to be the est that I ca be……………Help!  Debra

hey my brethren, thanks for the tip. u know we all still growing in this business. i love being a trainer and i love the fact that u as well as other give of your self. anyway have a blessed bday.

Hi debba,
My name is Suzanne and I too have ms. I know how hard it is to make the excercises work for us. We always have to change things just enough to make them work and to keep going. I am still walking and some days better than others. I have alot of pain so getting threw a rutine can take alot out of me, but I keep moving to be able to keep moving. I just wanted to let you know that you were not alone in the fight and I hope that you keep strong.  Suzanne Irby

I am on the road alot and so I have all my workouts saved on a sd card and just play it where ever I am . I am in alot of places that don’t internet so I know how it is to not have it when you need it

Hi Dr K, have just started with your programme, and getting info from everywhere-Isabel, Jayson, Rob, and feeling a bit overwhelmed right now! But determined to work it all out & combine your exercise advice with Isabel’s nutrition hints, and Prograde’s appropriate for me supplement advice. My seventh child has just left school, and I want my husband and I to have many healthy years ahead and unfortunately 7 kids and an excessive sugar intake long-term & intermittant exercise have all had a disastrous effect – 30 kgs over & possibly heading for awful medical complications. As a (lapsed!) doctor, all this various input from you and your partners makes incredible sense to me – but putting it all into practice is another thing totally – but I’m working my way through it. Thanks for the videos- I have always been a visual learner. I intend to make it work this time.
Anne (Australia)

Hi Dr. K, I watch all your videos and find them to be very informative and productive. Your instructions are easy to follow too and hence get me moving whenever I hit my plateau or get out of routine. As a dancer I have to be always fit and flexible and I find your tips very very helpful…The best part is that your videos make all exercises look so simple and do-able .
Thanks for making exercising look fun!!
anupama (India)

Aloha Dr. K,

Thank you for such informative videos.  You are very knowledgeable yet still get your point across in simple terms.  keep up the good work!

Hi  Dear doctor K.

I am fan of you, becouse  I have found a lot of  importat information in your site.  I have been reading about  spinal realigment and that is incredible.  In this moment my  training has been stoped during five monts becouse I had a accident and I broke three ribs. The result of this  has been terrible for my body becouse I increased my weight in 10 pounds and total  inflexibility becouse the pain. … Could you showme or tell me about some excersice or workout for my condition ?, ¿ Could I follow the dieter recomendation in your seven days fat loss program  in this moment or  maybe I need try some more?

thanks Dr. K

thankyou dr. k. for all your support, i would still like to be in your program ok dr. k.?

thanks for the great advice !!

Thanks so much Dr. K. I have learned so much from you and can’t wait to learn more. Now I know why some of my excersises (especially squats) haven’t helped much. Thanks again

Thanks Dr Kareem for giving us so much information about exercises. You have been very motivating which keeps me focused during my exercises. Wanting to learn more from you….
Deepa (India)
 

Fantastic, already implementing the information!

Thanks Dr. Kareem – this is invaluable information and I am suprised to see that even though I have bought about 4 weight loss programs over the net and have practised martial arts for about a year and half – I never knew about these mobility testing exercises. It makes sense to know exactly what your body can do and what you should do to make sure you do not injure yourself while working out.
Nobody tells you this stuff – especially not your doctor – its truly sad.
Good thing we have one Dr. who is looking out for us!
Ayesha.

Thanks for a great variety of exercises and mental motivation.

Hi Dr K greetings from New Zealand..or ‘kia ora’ in my language (A Maori phrase/greeting meaning to wish someone health and wellness).
 
I love all the information you are sharing Dr K, simlply brilliant.  I’ve been a fitness enthusiast for over 30 years doing my own thing and I think I have been through all the highs and lows of weight loss/gain, training mistakes, dietary ignorance and so on… so I can relate to all the things we are lead to believe by commercial operators/marketing who prey on the less informed.  Good old common sense and simplicity is the key.

I don’t really have a question but just to say customisation is definitely the way to go.  I really appreciate the need to self assess ones strengths and weaknesses and more importantly if we are to rise to the next level to achieve exponential results it definitely is about understanding the science and being intimately intune with our bodies that are truely unique and amazing.  It is so true how we think and feel is what will determine our outcomes and I like the saying our bodies are our temples that express who we are inside.  
 
love your work Dr K.  Have a great day and regards to all the team, (mike, Isabel, Craig, Joel, Ronan…..) who I also follow regularly.

nga mihi (kind regards)

Matiu 
Wellington,New Zealand.

Thank you Dr K! This video helped me identify my weaknesses.

Great info! Thanks for sharing!

Thanks Dr K. That was an insightful video. I now know of a way to test my postural correctness before training which is great and a better way to motivate myself using all my senses. Thanks heaps

Hi Dr K..My son is 21 and has rods in his back for kyphosis. He does some weight workouts and it worries me that he is doing more harm than good when it comes to his posture. The posture checks in the video look like they would be good for him but its hard to get him to take my advice seriously. Any other words of wisdom I can TRY to share with him?

thanks for the info.  i used this posture checking before my workout, and felt my squats in particular completely differently.  I have on-going lower back pain from bulging discs so am very careful of posture – this was fantastic.  i am also finding it easier to look into the mirrors as I work out so I can keep check of myself. i was always so self-concious but now there is a reason for me to watch myself.

I also use happy and grateful in my goal setting, so now I am using that as i motivate before starting my workouts.  I start with being happy and grateful for finding your blog, then move onto the many various things in my life i am grateful for:  the list is endless and the rythm is great for my workouts.

PS – i’ve lost 4 kg is 2 weeks, but more importantly, have already noticed a difference in my thighs, butt and tummy fat getting smaller – my work shorts are getting loose!!!

Thank you

i’ve always had issues really cutting down body fat and i’ve realized recently that i have alot of tightness in my quads and calves and alot of issues in my hamstrings, i’m going for massages for it and i’m sure that will help me with my fat loss and getting that 8 pack for the summer.

Thanks

Thanks for all the info. I”m finding it quite informative and helpful.  I always start my workout with a routine that gets me motivated and it’s true, even on days when I don’t want to be there, once I’m started I stay and continue getting more energized and feel great when I’m done. Keep the videos etc. coming. Looking forward to reaching my goal.

Thank you for taking exercising for fitness and fat loss to a whole new level, Dr. K.  I am 65 and out of shape compared to my younger days and have been looking for a fitness program that feels right for me.  I love the educational component, the whole body/mind perspective, and helping us assess, understand, work with, and overcome postural imbalances.  I now feel I have the necessary tools to reverse some of the aging that my body has experienced and to enjoy the rest of my life being fully functional and physically fit.  Thank you again!

Thanks for “making sense”. I love the videos keep them coming. I see now how postural imbalances could be hindering me getting the fastest results and I’ve incorporated some of these exercises in my workout startup routine. Looking forward to the next video!

Love the added visualization to the affirmation.  Great tip!

Thank you for the great motivational tips.  I like the visualization technique. . . seeing myself fit comfortable into my “skinny jeans” really helps me want to stay on track.
Just what I needed!

Very good video.
Thanks,
M

You Rock Dr. K! Few people give so much information so freely.

I tried the week 1 set of exercises today and I feel much more successful than the 10 minute AGS.  I’m sure I’ll get there, just need to wake up the muscles.

Hey – Thanks. 
So few Health professionals communicate such precise information in such a simple and concise manner.
The way you introduce new pieces of information into your existing framework, in a way that clients can easily integrate .

Love this video!! I use affermations in multiple areas of my life and will now use it in my weight loss program. The idea of using all your senses with each affermation is a new concept and will now incorperate it in all levels of my life.
Thank you.
Penny

Love the simplified technical explanations and the positive energy you bring .. they make  sense and motivate all at the same time.

Thanks for the videos and all the science behind the techniques

Thanks Dr. K for the motivational videos.  I’ve just started and your coaching has been a tremedous help!  Keep up the great work and thanks for sharing fat loss strategies with us:)
Karen, Massachusetts

So much great info! Neurological factor – one I never considered!

I never even considered these factors…. so much to learn!

Wow this was really helpful

Thank You to show correct  exercising methode.!
Q:Whenn You going to show correct weight lifting ,because every second day is for weight lifting in the program actually I have 2 program with You and 2 with Shaun Hadsall.TNX gyorgyi baunok

Helpful.  A lot of information.  Had to watch it a few times to get all the info.  Thanks

This is too cool a lot of information that I have never seen or heard before. The daily emails rock.
I am running a marathon on Sunday in Pittsburgh and want to wait until next week to really get into this, a little scared and apprehensive .
Been doing P 90 x second go through but I can’t wait..
Scott

Love it….very educational

Thanks Dr. K,

I just reached my goal weight (136 from 197).  Thanks Isabel!  Now I’m ready to work on things like flexability as I haven’t exercised in 12 years.  I’m 60 years old and have fibromyalgia.  but with your help I hope to be a lot healthier in the future than I have ever been.  Your programs rock! 

I’m really enjoying the whole self approach you have to teaching. It allows me to gain a much better understanding of not only the exercises and reasons for doing them in a certain way but also the body mechanics behind it all. To understand what to look for in terms of flexibility and good form going beyond the norm of just injury prevention but on to nerve interaction and whole body involvement is fascinating. I look forward to learning more!

Interesting idea to use affirmations for motivation.  Too often I convince myself that I don’t have time to get through the exercise programs.  This may be a way to help break through that barrier.

I’m trying to use affirmations now, and it’s a new thing for me, so I still forget sometimes.  I’m good at the self-talk of “let’s just warm up and see”.  I’ve yet to warm up and not want to keep going.  It’s amazing!

 Congratulations!  I’m just getting started with Isabel and Kareem.  It’s awesome to finish a workout feeling awesome, and not be sore the next day – even at age 54.

I never knew there were so many ways one needed to pay attention to in how to work out and how each nerve to position affects your weight loss.  Not even my own trainer would say.  This is really great and helpful information.   Thanks.