Whether through 1-on-1 training, group classes, fitness bootcamps, or my other books, or on the HWIC Health and Fitness Discussion Forums, I've helped hundreds and hundreds of people realize their fitness dreams.  And, like many of my clients, I also have experienced the frustration of a cranky back.

In fact, cranky is a huge understatement.  You see, I live with a serious, chronic back injury.  Yes, I have the pleasure of having not one, but two herniated disks in my lower back (L2/L3 and L3/L4), to go along with degenerative disk disease.  (If you aren't familiar with these terms, don't worry, they're covered in the ebook.) 

For years I lived with constant back pain

Originating during my high school football days, and getting progressively worse through years in the corporate world parked behind a desk or stuffed in an airplane, my back gave me chronic pain for several years.  Some days were okay, and other days it took me 15 minutes after I got out of bed before I could stand up straight.

After a while, I had basically accepted the notion that I had to live with the pain, and just took the bad days with the good.  That all changed one night at my favorite sushi restaurant.

My wife and I were sitting in our booth finishing dinner, when suddenly my back sent a painful message to me that we needed to get out of the restaurant asap, or I wasn't getting out at all.  I barely made it to the car, gave my wife the keys, and gritted my teeth for the ride home, hoping we didn't hit any bumps along the way.

Once we got home, it literally to me 10 minutes to crawl to the couch and lay down.

It gets worse.  Much worse...

That was a big mistake.  I wasn't getting off that couch by myself any time soon. 

My wife had to call 911 and in minutes the ambulance showed up, sirens blaring, lights flashing, neighbors wondering what the heck was going on.  It's tough to look cool when you're being carried out of the house on a stretcher as your neighbors look on.

X rays, MRIs, cortisone shots in my back, and pain killers by the gallon.  It was three days before I was able to use a walker and get to the bathroom.  Good times.

I spent a week in the hospital figuring out how to walk again, followed by a month of physical therapy and muscle relaxants at home.  Eventually I got back to my pre-sushi level of function which, while not great, was better than being in the hospital on eight different types of pills.

Then I decided I wasn't going through that pain again

It was at this point that I decided I wasn't going to go through that again.  Surgery was an option, but my conversations with my primary care doctor, neurosurgeon, and orthopedic surgeon, along with everything I read, pointed to the fact that the vast majority of people who take the surgical route are no better off five years down the road than those who don't.

Of course, I know for a small minority of people surgery is the only option, but luckily I wasn't in the minority.  So my options were A) go under the knife and take my chances or B) start taking better care of my back and reduce my risk for something like this happening again.

I went with plan B.

Spring boarding off of the exercises my physical therapist had taught me, I started studying about back pain, the anatomy of the core, and the proper exercise technique to build a strong core.  As you saw in the video, that doesn't necessarily mean most of the exercises you see people doing at the gym.

I learned that you need more than endless situps and crunches to build a strong core, and the fact that overuse of those moves can actually compound back pain.

My back started to feel better

The more I learned, the more I wanted to study.  And, I turned myself into my own test subject, applying my knowledge to my own situation.  And soon, great things started to happen.

My back started to feel better.  I didn't ache every morning when I got up.  I stopped popping 800mg of ibuprofen every four hours.  I didn't have to constantly walk around with an ice pack down the back of my pants.

This stuff really worked!  Who knew?

Granted, I know I didn't cure my disk herniations.  Those don't go away without surgery.  But, by performing basic, effective exercises on a regular basis, I strengthened the muscles of my back and abs so they could properly support my body and do the job they are designed to do.

So, I have more than just a textbook knowledge of what I teach.

And I can teach you the same thing

Fast forward through more studying and research, a career change to the fitness industry, opening my own private Personal Training Studio, founding www.HealthyWeightInnerCircle.com, helping hundreds of clients reach their fitness goals, and here we are today.

Now, I'd like to help you learn how to safely and effectively strengthen your core with basic, proven exercises that you can do in only minutes a day, reducing or eliminating that nagging back pain, or better yet, helping you to avoid it all together in the future.

Usually reserved for my private clients, I've taken my fitness and core-strengthening knowledge, along with my real world experience, and created a program that anyone reading this web page can now benefit from.

"A Healthy Back in Ten Minutes a Day" will teach you the thirteen exercises and stretches you need to know to prevent that cranky back from ruining your life, in an instantly downloadable ebook.

These are the exact same exercises that I do to keep my back healthy, and that I teach to clients here in my studio every day.  Now, with this breakthrough program, it is like having your own Personal Trainer right in your living room.

Except this program is FREE.

You will get step-by-step instruction on how to properly and safely perform all of the exercises and stretches.  And again, these are exercises that anyone can do, even if you haven't exercised in years.

And you can do them anywhere.  In the gym, at home, on the road in your hotel room.  You'll need very little space, little or no equipment at all, and you'll be able to do them in just minutes per day.  Lack of time won't be an excuse here.  You can do them before work in the morning, before dinner, after the kids go to bed, you name it.  If you've got ten minutes, you can do these routines.

I know you're busy.  We all are.

Life will always try and get in the way.  And when life starts getting a little hectic, the first thing to drop off the schedule is exercise. 

Don't feel bad if this sounds like you, because you certainly aren't alone.  You spend so much time taking care of everything (and everyone) else, that taking care of yourself ends up taking a back seat.

Have it take a back seat long enough though, and you could end up like me in that sushi restaurant.  Then the reality is you're not able to take care of anything or anyone else.  Face it, there will never be a "right time" to start exercising. 

But that is why I've simplified things for you.

I've created this program based on proven, effective exercises that will give you the most bang for your buck when it comes to building core strength and stability and ridding yourself of those back aches and pains for good.  You don't have to spend money on expensive gym memberships, or fill your spare room with fancy exercise equipment.

And, you can do these routines in less time than it takes to read the morning newspaper. 

Listen, the greatest exercise program in the world is worthless if you don't do it, so I've made this incredibly easy for you to incorporate into your lifestyle.  Whether you are a stay-at-home mom or dad, a busy executive always on the road, a professional desk jockey, a retiree, or whatever, you too can now learn the secrets to a strong, pain-free back. 

But I already exercise...

If you're already working out, you can incorporate these exercises right into your current routine.  But, I've also included six different sample routines you can follow, for all levels of fitness.  Of course, you can mix and match them into routines you design as well.  There are hundreds of combinations you can create.

And, since people who track their workouts have better rates of compliance, I've included a fitness log sheet you can print and copy to track these or any other exercises and workouts that you do.

You'll get more than just some exercises

The ebook goes well beyond just teaching you about these exercises though.  Just take a look at a small sample of some of the other information jammed into "A Healthy Back":