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
One of the Best, Most Established Online Personal Trainers in the Country

Whether you’re set on shedding a few pounds, preparing for a competition, or putting your health back on track, you need a knowledgeable professional you can trust to guide you every crucial step of the way. Above all, you need a passionate individual who regards your success as their own.

This is where I come in: Hi, my name is Rob Lagana, and as a fitness coach and accomplished competitive bodybuilder with over two decades of experience, I’m on a mission to turn your fitness and wellness goals into reality. Both results-driven and compassionate, I provide all our clients with a personalized experience and specially tailored workout routines and meal plans. I also firmly believe in fitness being fun; I’ve never been an all work, no play kind of guy.

Growing up, I faced some hardship due to the ocular albinism I was born with (a condition that leaves me legally blind for life). However, that didn’t stop me from becoming a successful competitive bodybuilder, which ultimately inspired me to help others achieve happiness, confidence, and overall wellness in their own lives.

In addition to training consistently and assisting my valued clients, I’m currently writing a book entitled “Totally Healthy,” which offers tried-and-true tips and tricks to fat loss and toning up by harnessing a balanced holistic approach.

With the right nutrition and exercise regimen that is unique to you and your needs, anything is possible! Add positivity, empowerment, support, and a holistic approach to the mix, and you’re well on your way to paving the road to longevity. Let’s begin your journey together! Reach out to me today.

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