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TRAIN

WITH KAYLA

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Select what you feel

How is your body feeling today?

PROTOCOLS

Muscle Soreness Recovery

2 TREATMENTS · CHOOSE ONE OR COMBINE

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SOFT PRESSURE

Therapeutic Self Massage

Massage the spot for 60-90 seconds. Use a ball, roller, stick, massage gun or your hands.

COLD THERAPY

Ice Bath

8-10 minutes in ice water with 20 pound bag of ice. Warm up after. Get out if you feel any pain.

Muscle Tightness Recovery

2 TREATMENTS ·CHOOSE ONE OR COMBINE

Therapeutic Self Massage

Massage the spot for 60-90 seconds. Use a ball, roller, stick, massage gun or your hands.

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DEEP PRESSURE

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CONTRAST THERAPY

Hot/Cold Contrast

8-10 minutes in ice water with 20 pound bag of ice. Warm up after. Get out if you feel any pain.

Body & Mind Recovery

2 TREATMENTS · DO BOTH IF POSSIBLE

Fuel & Recover

Use the toggles to find recovery meals and fuel your body.

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NUTRITION

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REST

Mental Reset & Sleep

Decompress and aim for 8-9 hours of sleep or a nap throughout the day.

Illness Recovery

2 TREATMENTS · DO BOTH IF POSSIBLE

Fuel & Supplement

Keep eating. Vitamin C, D, grapefruit seed extract at first signs.

Hand Holding Capsules

NUTRITION

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REST

Sleep & Recover

Add a nap or 1–2 extra hours of sleep per night.

Injury Assessment

READ BEFORE DOING ANYTHING ELSE

Injury Check In — When To Rest Completely

Warning signs, when to see a doctor, and what to do when in doubt.

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MEDICAL

OPEN ASSESSMENT

You're in good shape today.

Stay consistent. Trust the process.

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