How to Kiss Your Aches Goodbye

This is how you plan an exercise recovery program to allow the body and mind to recover.

Plan this active recovery program for 2 weeks and your body will love you for it.

Change your exercise routine so that your not performing your exercise movement at the same angle as your current exercise routine.
Example: Switch from barbells to dumbells or vice versa. Use a variation between free weights, Hammer Strength, cable machines. Use a fuller range of motion. Perform body weight exercises with a combo of transverse, frontal and sagital planes of motion.

Decrease the weight of your resistance and increase the amount of repetitions.
As an example, if you were performing 3 x 10 reps with 35 lbs dumbell curls, decrease the weight of the dumbbell to 15 lbs and aim between 15-20 reps. With each rep, use full range of motion. You may even switch to body weight exercises.

Start a flexibility program. Stretch all major muscle groups. Dedicate at least 15 minutes to stretching.
As an example, static stretches are recommended for this 2 week recovery. Use static stretches after SMR treatment. You can use static stretches before (after a 5 minute warm-up) and after your workout routine for these 2 weeks of recovery.

Perform self-myofascial release on your feet, legs, hips, butt and back. By itself this can also be a powerful technique for recovery when done correctly. Perform SMR before your static stretching, everyday.
SMR can produce discomfort. This discomfort leads to a relaxation in the muscle. SMR directly stimulates the Golgi Tendon Organ. This relaxes your muscles. When your muscle is relaxed and more pliable not only will build stronger contractions during your repetitions, and a better workout, but more blood can flow within the muscle, which gets the volume up, gets in nutrients faster and gets out toxins faster. It can reduce scar tissue as well. Most people that overtrain have very tight muscles. Your GTO gets use to this tightness, since it is always constant and one day, SNAP, you may tear a tendon or muscle. SMR is highly recommended not only as part of your 2 week recovery, but on a daily basis.

Practice some form of meditation before going to bed, eat foods with a balanced nutrition profile and drink plenty of water.

As an example, I firmly believe in KI energy and balancing of that energy. It’s important to train the body hard and expend that energy, however your must also remember to bring in the energy from your macro nutrients, filtered water and from some form of meditation using Reiki. Eat foods that are rich in nutrients and provide a good source of energy and help the body recover. Drink at least 3-4 litres of water a day. Use Reiki each night before going to bed or another form of KI energy balance.

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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