LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day

AK RECOVERY DAY

Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Let's take a whole day to recover from all the hard work you have been doing for the last couple weeks. Your recovery day will look like the following:

Morning - Earthing while having your morning coffee. Take some time to walk barefoot in the grass while enjoying your morning coffee.

Lunch time - Walk and talk for 30-60 minutes. Grab a buddy (or even me!) and go for a walk and just catch up on what you have been doing in life.

Evening - make an appointment for a 60 minute massage. You have been working so hard that it is time for someone else to work hard and give you a massage!

Before Bed - Hot/cold shower - rotate your shower between hot and cold water ending with on the hot water. After your shower I want you to take some time and get a nice meditation session in.

Recovery Blocks

Morning Recovery: Earthing
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Enjoy a cup of coffee while walking barefoot in the yard.

GPR
Recovery: Earthing
Sit, Stand or Walk barefoot in dirt, wet grass, sand or rocks for at least 20 min
Set Time
1 15 mins h:m:s

Lunch Recovery: Walk and Talk
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Grab a buddy and catch up on life. Go for a nice lunchtime walk for 30-60 minutes.

GAR ULT
Recovery: Walk and Talk
This is a great activity and social experience that will help people get some low intensity activity and increase parasympathetic tone.
Set Time
1 30-60 min h:m:s

Evening Recovery: Massage
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Schedule an appointment for a nice 60 minute massage after work.

LPR
Recovery: Massage
Getting a massage from a massage therapist.
Set Time
1 60 minutes h:m:s

Before Bed Recovery: Cold/hot shower -> Mediatation
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At the end of your day hop in the shower and do a contrasting shower. Start with cold water for about 1 minute and then change it to hot for 1 minute. Keep rotating back and forth. End on hot water. After you are done with your shower take 10 minutes to meditate. Find a place where there are no distractions, dim the lights and meditate.

GAR ULT
Contrast Bath or Shower: Cold->Hot Immersion
The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training. Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day. PROTOCOL: 1 min Cold (50F): 1 minute Hot(104F)- End after Hot 7 times
Set Time
1 20 min h:m:s
GPR
Meditation: Forest
This can be a guided experience. Choose a comfortable position to meditate in. Focus on your body, breaths, loving thoughts, gratitude etc
Set Time
1 10 min h:m:s