Overtraining: A Simple Test Through Your Heart Rate

We know that we must train hard in order to achieve our goals, but how hard is too hard? We provide you this week with a very simple test to see if you are overtraining. This test is known as the Orthostatic Heart Rate Test, and it involves calculating your heart rate, then calculating it again after a very small effort.

To begin, you will need a stopwatch so you can measure your heart rate. In order to measure your heart rate, find a place on your body (just to the side of your Adam’s apple, or on your wrist), and calculate the number of pulses in 10 seconds. Then multiply that number by 6 and you have your heart rate in beats per minute.

Now, follow these simple instructions:

1) Lay down and rest for at least 15 minutes

2) Record your heart rate – we will call this R1

3) Stand Up <-small effort!

4) Record your heart rate again – call this R2

5) Record the difference between R2 and R1.

If this difference is greater than 15-20 beats, then you are probably overtraining. You have not fully recovered from the previous day’s workout and you should consider adjusting your workout routine.

info from (Swaim, Saviano, Edwards, 2002)

Edmund S. Crelin, Ph.D., Professor of Anatomy at the Yale University School of Medicine, served as an expert witness in the case and supplied detailed analyses of various claims. With respect to the above, he stated:

Nerves do not give off a flow of nerve energy. Nerves are gland cells. They produce and release a hormone that causes the inhibition or the contraction of muscle cells and the inhibition or enhancement of secretion by a gland cell that includes another nerve cell. That is all they do, no more, no less. They do not actually conduct electricity or any other form of energy.

When a nerve cell undergoes its function of secreting a hormone, changes occur in its outer cell membrane that allow electrically-charged ions to move in and out of the cell in a step-wise fashion along the full extent of the nerve. This is what really occurs when a nerve is described as “conducting an impulse” or “firing.” A spinal nerve at the intervertebral opening is actually a thin tube of connective tissue containing the extensions of millions of nerve cells. These extensions are the axons that are also described as “fibers.” This latter term is misleading because it connotes a certain firmness such as fine wires would have. Nothing could be more incorrect. The axons are delicate, flimsy structures. Since they are merely elongated or drawn out parts of cells they need nourishment along with the cells that make up their sheaths. Therefore, delicate blood vessels are contained in what is called a nerve at the visible level. If compression of a nerve does not directly kill the axons, the axons may die because the compression cuts off the flow of blood in the vessels of the nerve. Compression of a nerve cell anywhere along its extent can cause it to secrete its hormone. If it is a sensory nerve cell, it can cause the brain to experience pain. If it is a motor nerve cell, the hormone can cause a muscle cell to contract.

If the motor nerve cells to a skeletal (voluntary) muscle die, the muscle will be paralyzed and also die. This is because the motor nerve cells continuously supply skeletal muscle cells with substances needed for their survival, above and beyond the hormone the nerve cells secrete to make the muscle contract. This is not the case with the motor nerve cells to glands, heart muscle, or smooth (involuntary) muscle. Complete severance of the motor nerves from the spinal nerves to the heart, glands (salivary, thyroid, liver, pancreas, etc.), and smooth muscle of the lungs, esophagus, stomach, gall bladder, intestines, etc., has only transient effects. The gland cells and smooth and cardiac muscle cells not only survive, but function normally. They surely do not become diseased.


Train with Rob Lagana Online

Ottawa Bodybuilding Champion

Why Aren’t You Using Online Fitness Coaching with Ottawa Personal Trainer Progressive Coaching

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me?  Well I sure hope you don’t!

However, losing weight in the confines of your own home at your computer is not only possible, it’s a reality.  What I mean is that you can use the advice that’s given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.

Any program, no matter how difficult or time consuming takes EFFORT. Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals.  The end result whether its weight loss, toning, and muscle gain can be achieved with certainty.

It’s all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face to face advice, and helping you out physically with your exercise routine. Then by all means sign up to one of your local programs and off you go! There’s nothing wrong with having your own personal trainer.

But the down side is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are pilling up!

The cost each type of personal training (offline – meet your trainer type) varies with different levels of service and convenience, let’s investigate some of these services on offer.

Personal training in a health club:

This has to be the least expensive due to the fact that you’re already paying the club a membership fee. You could be stuck with long cues for equipment let alone the discomforting stares of fellow exercisers.

Working out at home:

With a personal trainer, this can obviously be the most convenient provided you have some equipment at home.  You might find yourself walking to the bank more often with the higher rates these “come to your home” types charge.

Private training studio:

If you’ve accepted the invitation for personal training at their studio, chances are you’ll be paying fees that would fit into the “pricey” category. Location is also another factor; if the studio is located further away than you can walk then it may not be convenient for you.

Furthermore, if the personal trainer has a busy schedule, you may not get the appointment times you had hoped for.

Although location and price can be inconvenient, there’s no doubt that this method can be the most effective way to exercise. Sometimes, it’s a case of confidence and personal preference to avoid certain situations, which may leave you embarrassed, confused or bothered.

For example, many have been pushed into taking advantage of the local gym’s personal trainers. In terms of the convenience factor, it’s a plus if you’ve signed up for a lengthy period. But you might find that sweating and stretching in front of hundreds of people just isn’t your thing!  Many people just can’t stand that.

Diets and Personal Training are alike!

The truth has to be told here. People who start an exercise routine (with or without a personal trainer), only half will continue this good habit for long-term.  The rest will have thrown in the towel within 6 months.

How surprised would you be to find out that old habits are repeated when you stop personal training? This obviously varies from person to person but the lack of trainer support can sometimes render a person lazy to the point where they neglect their fitness… because for many it’s the external motivation that provides the will to exercise and reach their goals in life.

Online fitness coaching can provide a very similar service to traditional personal training, and the costs involved are usually much lower and much more affordable for the general population.

In many situations, online consultation can be an excellent service if the trainer can deliver the right amount of motivation and supporting advice to the client.  This can be seen in the case of weight loss, where many clients find weight loss a difficult task due to lack of confidence.

There are always that bunch of people who will shy away from a personal trainer because of misconceptions and stereotypes. They may fear loosing face having to hire one or be under false impression that trainers are just for athletes or bodybuilders.

This is far from the truth – a supporting hand from a trainer can go a long way for many wanting to slim down or improve their fitness levels.

Online coaching really excels when the trainer acts as a mentor and plays a supporting role to dissolve misconceptions and stereotypes about people’s inability to achieve the results they’re after.

Let’s go through some of the benefits that can be attained using online coaching:

  • Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise
  • Save money on travel expenses and expensive personal trainers
  • You can exercise when you want discarding the need for timed exercise appointments
  • Where self-motivation fails, online training can provide enough support to stick with a homemade program.
  • No need to workout at a specific place designated by the trainer, take control over your workouts at home, at the gym, at work or on the road
  • Sit in the comfort of your own home on your computer to receive coaching and advice
  • Have your training questions and problems answered with educated responses, promptly and confidentially via email
  • Allows for tremendous flexibility, especially for those who travel.
  • Allows privacy for those who are intimidated by “public” personal training, such as people who don’t feel comfortable with their bodies.
  • The American Council on Exercise asserts that online training is an effective supplement to working one-on-one with a qualified trainer

As you weigh down the benefits of online personal training, you’ll find that each method will give you substantial results provided that YOU are willing to put 100% effort into your exercise & dietary program.

Personal trainers can’t do all the work for you, but they can guide you in the right direction to the point where you can observe results in weeks not years.

Whatever the interest, the choice comes down to you.  Whether you’re comfortable just working out with a friend, willing to spend money to see a personal trainer, or find opportunity with an online trainer, the achievements you make will be proportional to the time you put in.

How can Your Personal Trainer Help You Achieve Bodybuilding success?

personal trainer bodybuilding success



Rob Lagana is a Personal Trainerand Bodybuilding Expert

Ottawa Personal Trainer, Rob Lagana presents: How can one achieve Bodybuilding success?  Read up on Bikini Contest Prep here, Why you need an online Bikini contest prep coach and here, What are natural bikini competitions

There are so many things to think about, plan, and execute to achieve bodybuilding success. As noted above there are a few things any bodybuilder must utilize to become competitive and make a name for themselves as they step on stage. To get things started, let’s keep it simple. These are the basics:

Commitment, Desire, Reliability, Posing, Effective meal plans, Effective workout plans and Supplementation all have to be put into the puzzle and fused together with patience and intellect.

This is an area in which a good personal trainer can help: Bodybuilding is not a sprint, it’s a chosen lifestyle. To be successful, the individual must realize the amount of time and effort that needs to be put in to reach their goal of stepping on stage and qualifying for the next level up. With all of these pieces to the puzzle, you have to recognize that without all of them, there’s a less probability of becoming that person you envisioned in your head on stage. The ultimate way to achieve success in my opinion is through taking pictures or videos of your transformation process and telling people you are competing. Take pictures every 2-3 weeks and notice how much your body composition changes. Seeing the weekly changes motivates you to maintain your hard work and strive for your goal. Seeing your body fat slowly diminish, the love handles, the belly, and lower back fat starting to shed, and your upper body shredding and veins starting to pop are all signs that you are on the right track and making success to getting your body in prime form to be award winning on stage. Tell as many people as possible that you are competing. This usually project an image of you that you should keep up because you don’t want people envisioning your failure…

What are some important characteristics that a Bodybuilder should have?



The initial point people struggle with is Commitment. They start with a dream and want to attain great results on stage, but ultimately they actually do not have what it takes to train hard and follow a strict meal plan on a consistent basis. The initial major step for the Commitment is selecting out a show. If its 10 months away, 1 year away or 2 years away choose a show that you would like to do, and STICK TO IT. Just remember if you sitting at 25% or 30% body fat, you better make sure you start at least 1 year out. It’s not as easy as you think.


Just after you pick your show now it’s now time to devote to your eating plan and workouts since that is going to be 95% of how your body shapes in the end. Every single rep counts and every piece of food you put in your body counts towards the day of the show. Prep all your meals for day and make sure you bring all of them with you. This ensures you won’t miss a meal or cheat. Write down your workouts inside a notebook, and continually take it with you for the gym to measure progress. Are you currently becoming stronger? Are you hitting a plateau? Are you seeing achievement in adding more reps for your workout routines? They are factors you have to gauge to see if you are getting real results depending on what your goals are in the gym.

passion for personal trainer bodybuilding wordle


As stated above Commitment is critical. In case you can’t stroll in to the gym and desire to be a legit individual and improve on what you did yesterday you might be setting yourself up for not becoming productive but going by way of just motions (which is what you don’t want). There must be a trigger going off inside of yourself saying that this really is what I wish to do, and if you do not have the fire or passion burning inside it is possible to bet your other competition does and that they’re outworking you. Passion for me as stated is greatest seen by means of photographs or videos of my physique, as well as the muscle pumps in the gym and performance. I have usually taken photos every 2-3 weeks or possibly a video update as soon as a month to determine the body composition changes. I attempt to choose out lagging physique parts, or body-parts that usually hold a lot more fat and take measurements to see if they’re reducing through diet regime and training. If it’s not changing then I need to correct my plan. As I continue to track my progress I can notice where issues are starting to dial in, and where I can enhance to bring up my body for the stage to produce a peeled and muscular physique to impress the judges.

Reliability and Loyalty


Ever hear the phrase “Reliability is Key” When you are not consistent or reliable you are setting yourself up for failure. Bodybuilding, Figure, Physique competition is about staying consistent towards your goals. Posing and nailing your routine to ensure issues go smooth on stage. Arranging your meals and having adequate calories to diet and preserve muscle tissue, is super important. Hitting your workouts and cardio every week to attain your perfect physique. Becoming consistent and reliable with taking all of your supplements to give yourself that extra edge above your competitors. Look at how many scenarios I’m giving you and how in the event you fall off one particular of them you could be falling behind in success. There are actually so many tiny particulars in bodybuilding that can sidetrack your progress. Not spiking your foot on your side chest, side tricep, or rear lat spread could give your opponent an edge because you’re not revealing your body part properly. Regularly practicing your posing or having a coach to appear over you, will greatly improve your success. Are you willing to provide a particular chunk of your time every day/every week towards fulfilling your objective? Finding a rhythm and in no way skipping a beat, by undertaking this character you are generating good habits and permitting yourself to gradually make positive progress.

Jay Cutler posing


An important part of stage presentation is displaying your physique with practiced posing. Among the valuable things on stage in bodybuilding, figure or physique is realizing ways to expose the body and show your strengths and hide your weaknesses. Many individuals don’t believe in practicing their posing in the offseason, and only paying attention as time closes in on you contest they may be setting themselves up for failure. Posing is a great tool to understand due to the fact by displaying your weaknesses within the offseason it allows yourself time to develop them to be more balanced before your show. Bringing up a physique part which will lack on stage is usually a fantastic way to know since this may make symmetry, balance, proportions which judges are seeking. Getting thick striated quads, bulging biceps, and thick striated triceps will make a full package, but when you step on stage and also you cannot show off your lats or understand how to nail a front double bicep by forgetting to flex your quads or suck within your gut, you happen to be falling behind! I very much advise you to hire a posing coach. If not attempt to locate somebody in your gym who has competed to devote time with them on having to expose the body and understanding the way to get down the basic eight mandatory poses.

Effective Meal Plans


Diet regime is 100% important in getting the physique you want. Diet and training go hand in hand. Men and women have stated your body is reflected 100% via your diet regime and what you consume. Eating the foods that suit your goals and your body’s digestion of them, is the greatest way to achieve success. You will find that some people get bloated off eating whole wheat breads, oatmeal, and pasta. If this can be the case you must go back for the drawing board and sketch the right diet program and of course your success will greatly improve if you hire a nutritionist that specializes in helping competitive bodybuilders, figure and physique athletes. Some individuals can consume as much as 350-400g of carbs though dieting and reach success. This is rare, but it goes to show you it’s possible depending on who you are. Everyone is unique, so you have to find the right macronutrient ratio that will serve your goals. Focusing on a diet program on slow burning carbs, lean proteins, and critical fatty acids could be the key to achievement is maintaining the ultimate physique!

Effective Workout Plans


In my opinion, a workout plan should be changed every month to avoid boredom and take advantage of the body’s adaptation processes. The workout plan should be customized and geared to toward your goals. A figure workout plan should focus heavily on shoulders, all three heads, back, butt and hamstrings. The rep range for a figure workout should be around 8-12 reps, involve a wide variety of exercises and plyo. A bodybuilding workout should focus on every body part and a heavy focus on what is lacking in terms of size, proportions and symmetry. The rep range of a bodybuilding workout should be around 5-12 reps and should involve a lot of compound and isolation exercises. A physique workout should focus on the same, except, no need to hit quads or hams hard, because they are covered on stage with board shorts. The rep range for a physique workout should be around 12-15 reps. An effective workout plan should change and progressively get harder or introduce new intensity factors every month. Of course, since the workout is customize, it should contain integrated exercises and flexibility to help prevent injuries. The workout plans also should include cardio plans. Cardio, just like weight training, should change up every month and timing of cardio is very important. As an example, you’ll burn more fat, on an empty stomach.



The last piece with the puzzle is supplementation. As a Bodybuilder, Figure, Physique you need to be taking the essentials – Whey Protein, to hit your protein demands, Fish-Oils, to hit your EFA’s, plus a Multi-Vitamin, to acquire those critical vitamins and minerals you cannot get by means of whole foods and a Greens supplement, to help get more anti-oxidants and help balance your body’s PH levels. As you continue to drop calories you get to eat less food. Branch Chain Amino Acids (BCAAs) are amazing since they are instantly absorbed by the bloodstream. Training eats up glycogen and aminos in the tissues. The tissues breakdown when working out hard. BCAA’s quickly recharge the body of what it’s losing to maintain yourself in an anabolic state at all times!. What do you need to do away with that final layer of fat in your abs? Are you holding a little additional water/fat in your hamstrings? Xeno-estrogens can cause fat storage especially in the legs. Doing an estro-cleanse will help with fat burning in these areas. Stress is also a big player in holding belly fat, so chill out and don’t sweat the small stuff or it will build up in your belly.

Overwhelmed? Get in touch with a highly experienced bodybuilding personal trainer today!

Lose Fat and Build Muscle Tone With These 7 Home Exercises


The scope of this article is to provide you with a beginner level
workout routine that will help you with fat loss and gain lean body
muscle tone. The routine targets your whole body and you will be
training with no fancy gym equipment. It is important to integrate
warm-up and flexibility training in your routine. However, this
article will focus only on the warm-up and exercise routine without
the flexibility. Flexibility training will be discussed in future
articles. Your workout days:

# Week 1 – Tuesday and Thursday
# Week 2 – Tuesday and Thursday
# Week 3 – Monday, Tuesday, Friday
# Week 4 – Monday, Tuesday, Friday
# Week 5 – Monday, Tuesday, Thursday, Friday
# Week 6 – Monday, Tuesday, Thursday, Friday

Your rest period between sets are 1 minute.

Home Equipment that you will need:

To use this exercise routine you will need a pair of dumbells,
comfortable stretchy clothing, a swiss ball or stability ball and drinking water.

How much weight should you use:

This exercise workout contains exercises where you will be performing
12-15 reps per exercise set. Choose a weight that is not too light, in
that you can easily exceed 15 repetitions.

As an example: You can start out with 2 or 5 lbs dumbells for upper
body exercises and 5 or 10 lbs dumbells for lower body exercises.

Let’s begin by going through a short warm-up. Warming up your body
will help slightly prepare your joints, connective tissues and cardio-
respiratory system for your workout.

Warm-up exercises:

Jumping Jacks 2 sets x 20


Start with your legs side by side and your arms by your side. In one
motion jump and spread your legs out to the side while your arms raise
out and up over your head. Land in this position and then return to
the starting position and repeat.

High Knee Drill 1 set x 20


1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the
3. Drive other knee up in a moderate to fast jog with minimal ground
contact time.

Lower Body Exercises

Dumbell squats 2 sets x 12-15 reps

Instructions: 1) Grasp DB’s (dumbells) and let arms hang down at

2) Start position: Stand with feet slightly wider than hip width
apart. Knees should be slightly bent.

3) Lower body by flexing at the hips and knees. Upper body can flex
forward at the hipsslightly (~5°) during movement. Be sure to “sit
back” so that knees stay over the feet.

4) Once thighs are parallel to floor, return to start position.

5) Remember to keep head and back straight in a neutral position –
hyperextension orflexion may cause injury. Keep weight over the middle
of foot and heel, not the toes.

6) DO NOT allow knees to go past the big toe or deviate laterally or
medially throughout movement. Keep abdominals tight throughout
exercise by drawing stomach in toward spine.

Dumbell Sumo Squat 2 sets x 12-15 reps


1. Start by holding a dumbell in each hand between your legs. You may
also hold just onedumbell with two hands as well.

2. Your feet should be wider than shoulder width and your toes pointed
slightly outward.

3. Proceed to squat down until the dumbells almost touch the floor.

4. Your hips should drop back and down while your knees stay directly
above your feet.

5. Repeat for the required number of repetitions

Upper Body

Dumbbell Fly 2 sets x 12-15 reps


1) Sit in an upright position on a swiss ball with a DB in each hand.
(You may rest each DB on the corresponding thigh.)

2) Start position: Lie onto your back and bring the DB’s to your
shoulders. Keep your hips up at all times. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip).

3) Keeping the elbows slightly bent, lower the DB’s out and away from
each other in an arcing motion with hands aligned with the nipple-

4) Let your upper arm go parallel to slightly past parallel to the
ground before returning to the start position.

5) To end the exercise, place the DB’s on shoulders and return to the
seated upright position.

Bench Press (dumbbell) 2 sets x 12-15 reps


1) Sit in an upright position on a Swiss ball with a DB in each hand.
(You may rest each DB on the corresponding thigh.)

2) Start position: Lie onto your back and bring the DB’s to your
shoulders. Keep your hips up at all times. Press the DB’s up directly above the chest with palms facing forward.

3) Lower the DB’s keeping your forearms perpendicular to the floor and
your hands aligned at the mid chest area.

4) Let your upper arms go slightly past parallel to the floor and
press the DB’s up to the start position.

5) To end the exercise, place the DB’s on shoulders and return to the
seated upright position.

Standing Bent Over Row (dumbbell) 2 sets x 12-15 reps


1) Stand with feet hip width and knees slightly bent.

2) Start position: Bend at hips with back straight. Hold DB in each
hand with neutral grip (palms facing each other) and let arms straight
down (perpendicular to floor).

3) Keeping elbows close to body, pull DB’s up to body and squeeze
shoulder blades together at top of movement.

4) Return to start position. Remember to keep back and head straight –
hyperextension or flexion may cause injury

Dumbell curl with shoulder press 2 sets x 12-15 reps


1. Start by holding the dumbells at your side with a neutral grip.

2. Curl the dumbells up to shoulder level and then proceed into a
shoulder press.

3. Keep your abs tight throughout the movement.

4. Return to the starting position

Total Body

Squat Pull (one dubmbell) 2 sets x 12-15 reps


1. Start by holding a dumbell between your legs.

2. Proceed into a squatting position until the dumbell touches the

3. Stand up to the starting position and pull the dumbell with your
arms as you stand.

4. You should pull until the dumbell reaches about chest level.

5. Return to the starting stationary position and repeat.

Don’t forget to finish your routine by properly and slowly stretching
your muscles. If you get dizzy at any time, please stop the workout
and rest for 2-3 minutes. Make sure you properly hydrate before and
after your workout routine. Before starting this workout routine,
please consult your doctor as he will ask you questions that will make
sure your ready for a beginner exercise routine.

Beginner Figure Competitor Training Program

The Stage

Beginner Figure Competitor Training Program

The goals of this program are:

To provide you with corrective training where you need it the most To
strengthen your weak parts, improve muscle balance To lose fat To build
muscle especially around areas where that the judges eyes go first.

Try and you’ll get excellent results !! I did not include cardio in this plan
however, you could add 25-30 minutes of steady state 4 x week to start.

The Workout Schedule

Day 1 — Beginner_Figure_Workout_Day1
Day 2 — Beginner_Figure_Workout_Day2
Day 3 — Off weights
Day 4 — Repeat Day 1
Day 5 — Repeat Day 2
Day 6-7 — Off weights

If you have any questions, feel free to ask me here

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.