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You're Training Four Days a Week - Is Your Recovery Consistent Too?

By Angie Szczepanik • March 23, 2026

Are you tracking your recovery?

The Science Behind the Squeeze

By Angie Szczepanik • March 23, 2026

If you've ever wondered why professional athletes spend time in compression boots after training, here's what's going on.

What Sitting in 90 Degrees Does to Your Body

By Angie Szczepanik • March 18, 2026

Why the discomfort OF THE SAUNA IS EXACTLY THE POINT

Red Light Therapy & Muscle Tissue

By Angie Szczepanik • March 12, 2026

You’re training hard but half of that work is disappearing overnight.

Sauna & Cardiovascular Health

By Angie Szczepanik • March 12, 2026

Frequent sauna use is associated with meaningfully reduced cardiovascular mortality risk.

Sauna's Impact on Stress Resilience

By Angie Szczepanik • March 12, 2026

Sauna's impact on stress resilience.

@recoveryloungesydney

A private session with your team-mates is the perfect way to recover from a big game and be in peak form for the week ahead. . @lokomotivcovefc showing us how it's done! . DM us for more info, no matter what your code. . #recovery #football #teambonding #contrasttherapy #peakperformance #rockdale #feelgood #traditionalsauna #coldplunge

After 4 games in one week, it's time to recover. . We had the pleasure of hosting the all age men's @weareforestrangersfc team after a massive week of football. . Recovery protocol, 15min traditional sauna followed by 3mins of cold plunge x 2. . Good luck with the rest of the season. . #recoveryloungesydney #traditionalsauna #football #recovery

AMAZING EFFORT by Julia, her first cold plunge, nothing but smiles! 💪 RESULTS ⚡️Feeling energised by doing 2 rounds of cold plunge. 😊 Feeling great through the release of endorphins. 🎯 Increased focus through contrast therapy and finishing on the cold. . Super effort @juliadoublechin - Hope to see you again 👏🔥 . Shout out to @liewchuanying and @c3.training.rockdale hope to see more of the C3 crew! . NOT A MEMBER YET? Trial 6 sessions of either sauna & cold plunge, mat pilates and yoga for just $49 . DM us to redeem the offer. #recoveryloungesydney #traditionalsauna ##coldtherapy #wellness

SHOUT OUT to Vichara for his second consecutive start to the day with a sauna & cold plunge session 👊 . RESULTS 🎯 Increased focus through contrast therapy and finishing on the cold ❤️ Contributed to his cardiovascular health by spending 20 minutes in the traditional sauna ⚡️Feeling energised by doing a 2min cold plunge . Amazing work @vichara.e - Let's keep the habit going 💪🔥 . NOT A MEMBER YET? Trial 6 sessions of either sauna & cold plunge, mat pilates and yoga for just $49 . DM us to redeem the offer. . #recoveryloungesydney ##traditionalsauna ##coldtherapy #wellness

Finish in the sauna or cold plunge? General rule of thumb, finish in the cold plunge in the mornings and early afternoons. . Finishing in the sauna is recommended late afternoons and evenings to set you up for great nights' sleep. . Come and try the contrast therapy for a special offer of $49 for six sessions. . Contact us via the link in bio to claim the offer. . #recoveryloungesydney #traditionalsauna ##coldplunge #wellness

✨️Exciting News!✨️ . We're thrilled to announce that we've expanded our schedule with NEW yoga and pilates classes🧘‍♂️ . Starting next week, enjoy more ways to strengthen, stretch and centre yourself with our expanded timetable. . Perfect compliment to your sauna and cold plunge sessions! Check out our timetable on our website for the full schedule and book your spot today. . Thank you to our wonderful teachers 🙏 @vourneennicainin @tashknopfyoga @annabrownyoga @_kathycogillyoga_ #recoveryloungesydney #yoga #pilates #wellness

Cold Rush Friday on tomorrow at 7am! . Come down for a cold plunge and warm cup of tea. . Members free, non-members $10. . DM to book your spot. . @susanna_soeberg #recoveryloungesydney #coldtherapy

Start your Friday with a cold plunge, good company and a cup of tea. . All welcome, Recovery Lounge members free, non-members $10. . DM to book a spot. . Inspired by @susanna_soeberg . #recoveryloungesydney #wellness #coldplunge

Friday night vibes! . End of week reset, ready for the weekend. . @miaszczepanik @george.fasch @archie.fasch @harryfasch . #recoveryloungesydney #wellness

Amazing turnout for the first Cold Rush Fridays Club! . Simple idea, inspired by @susanna_soeberg to launch us into the weekend with a cold plunge followed by a warm cup of tea. . If you want to experience the rush, DM us to book a spot. . All welcome, members free everyone else $10 . Shout to @monicabayas and @c3.training.rockdale crew for taking up the challenge. . See you next week. #recoveryloungesydney #coldtherapy #wellness

Cold Plunge Fridays are kicking off 7am tomorrow. . Inspired by @susanna_soeberg the idea is very simple. Start the day with cold plunge, like-minded people and a cup of tea. . Best way to charge yourself into Friday and the weekend. . Members free, everyone else $10. . Spots are limited. DM us to book a spot. . #recoveryloungesydney #wellness #coldtherapy

Post soccer training routine becoming a habit! . Not sure the best way to replenish electrolytes is by eating a banana in the sauna, but each to their own. 🤭 . Remember, you don't need to be a twin to enjoy the 2 fo1 offer this month! . Models credit: . @leila.szczepanik . @miaszczepanik . . @james_szczepanik . #recoveryloungesydney #wellness #coldtherapy #traditionalsauna

For the month off March, we're offering 2 for 1 deal for both sauna & cold plunge and yoga sessions! . So just book a session and let us know you're bringing someone along 🙂 . Credit to @leila.szczepanik for taking up the offer and a big congrats to @abbey_harrison16 for her first ever contrast therapy session 👊 . The smiles say it all! . Reach out to book a session. . #recoveryloungesydney #wellness #traditionalsauna #coldtherapy #yoga

If you're not doing recovery as part of your routine, you're not performing at your peak. . Here's @leila.szczepanik from @sutherlandstrikers doing her post training contrast therapy (hot/cold) session. . Reach out to book a session! . #recoveryloungesydney ##wellness #recovery

Amazing to have the future world champion @brimaglicic06 doing her post training recovery. . Brother & sister, world champion and world champion to be. . @nicomaglicic . #recoveryloungesydney #wellness

It's always a treat to have a world champ @nicomaglicic doing his post training recovery with us. . Train hard, recover well. . #recoveryloungesydney #wellness

Yoga classes starting this Saturday and Sunday with a sneaky mid-week Mat Pilates class starting next Wednesday. . Your week is about to get so much better. . Join us for small group classes with some incredible instructors who will guide you at every level of your practice. . Head to link in bio to book or DM for enquiries. . #recoveryloungesydney #yoga #pilates #wellness #recovery #rockdale #sydney #sauna #coldplunge

Post training reset. . @grapplingeducation @harry_pavlidis_aretezoe @harryfasch

Traditional sauna, cold plunge & yoga all in one serene location. . #recoveryloungesydney #wellness #yoga

Link to our new website in bio. . Many thanks to @winkmediaaus for an awesome design. . #recoveryloungesydney #wellness

So often, sleep is quoted as the number 1 recovery hack. . Short convo with the powerful @harry_pavlidis_aretezoe all about training and recovery. . Link in the bio for the full conversation. . #recoveryloungesydney #grapplingeducation #wellness

An insightful chat with @harry_pavlidis_aretezoe Harry has a long history in sport and a deep understanding of what it takes to keep fit and healthy. Harry is a fierce bjj competitor and a recently promoted brown belt. We discussed recovery protocols and his attitude to training and life. Check out the full youtube chat bio link. #recoveryloungesydney #wellness

Putting in a well-earned recovery session. 1x3min of cold plunge followed by 1x20min sauna session. Typically, we would suggest finishing on the cold, but given its late afternoon, the preference was to finish with the sauna. #recoveryloungesydney #wellness

My mindset was all wrong. . My old sparring partner @harry_pavlidis_aretezoe once said, "I treat my recovery like a professional athlete" . Pros know it's a must for ongoing performance and longevity, which ultimately converts to income. . JJ is a hobby for me, so obviously an income from the sport is not a factor, but performance and more so longevity is extremely important to me. . Change your mindset and recover like a pro! . #recoveryloungesydney #grapplingeducation ##wellness

Any habit, whether good or bad, takes time to forge. . It has taken me much longer than 100 days to stick with the cold plunges, and also, work out what water temperature feels right for me. . The water doesn't have to be below 10C to gain cold water therapy health benefits. . Start as high as 15C, aclimitise, and adjust to suit. . Share your cold plunge tips in the comments. . #recoveryloungesydney #wellness #coldtherapy

Whatever your sport is, train hard and make sure you recover well. . #recoveryloungesydney #grapplingeducation #wellness #sauna

Pure natural dopamine hit. . It's well documented that cold exposure releases the 'feel good' chemical dopamine. . Come experience nature at its best. #recoveryloungesydney #coldexposure

Sauna is a magical place. Whether alone, with friends or strangers, take the time to reflect, relax and recover. . @kellerls & @voytek_s . @cutiep1e666 & @becfitzjitz . Photo credit: @bearable.jpg #recoveryloungesydney #grapplingeducation #sauna

Brown fat is a type of body fat that regulates your body temperature in cold conditions. Brown fat activated right before you start to shiver. Brown fat also burns calories and stores energy. . Best way to increase brown fat? Cold plunges. . Book your cold plunge today via link in bio. Memberships and casual passes now available. . Caption credit: @susanna_soeberg . Imagery captured at @skylagooniceland during our winter Icelandic adventure. . #recoveryloungesydney #brownfat #coldplunge #coldexposure #Iceland #feelgood #wellness

Limited Foundation Memberships are now online for everyone. Other casual membership types are also available via the link in bio. . Additional session times are also available to book starting from 6 January 2025. . Private and group bookings available on request. . DM for enquiries. . #recoveryloungesydney #sauna #coldplunge #feelgood

Controlled breathing is the key to a successful cold plunge. It's always recommended to cold plunge with someone nearby. Cold water exposure has multiple benefits in addition to recovery, including the release of the feel-good hormone dopamine, so you will often feel better afterwards, stimulation of brown strengthening your mental focus. . If you've been considering cold plunges and/or sauna, hit us up via DM for a FREE guided session, or let us know in the comments below what breathing techniques have worked for you. . Shout out to @mohaidar_ for an awesome demo! . #recoveryloungesydney #breath #coldplunge #contrasttherapy #coldexposure #feel-good #dopamine

The Søberg Protocol is a good guide for the amount of time one should allocate to cold and heat exposure per week. . The protocol recommends spending 11 minutes in cold water (below 15 degrees C) and 57 minutes in a sauna per week. . For example, if you're planning 3 sessions per week, a typical breakdown would be 2 x 2 min rounds in the cold water (or more rounds of shorter duration) and 20 mins of sauna per session. . My personal preference is to break up the 11/57 protocol into 2 or more sessions per week. If you want to find more about the Søberg Protocol, I highly recommend following @susanna_soeberg . Finally, if you have any underlying health concerns, in particular, existing heart disease and/or unregulated blood pressure, cold water therapy is not recommended. As always, if in doubt, consult your doctor. . V . #recoveryloungesydney #grapplingeducation #wellness

For one week only, we're offering single-session passes to EVERYONE for only $19. . You will receive access to a luxury traditional sauna and temperature-controlled cold plunge for 45 minutes. . Bookings are encouraged via link in bio. . *Walk-ins welcome, subject to availability. Open 12pm-3pm every day until 5 Jan. . #recoveryloungesydney #grapplingeducation #traditionalsauna #coldplunge #recovery #performance #wellness #hotcold #unwind #breathe #Rockdale

We're offering a very limited number of Foundation Memberships to everyone. . Members receive access to 4 x 45-minute sessions per week, which includes the luxury European Vulcana traditional sauna by Auroom, a dedicated temperature-controlled ice bath & stretch studio. . All Foundation Members $24/week, conditions apply. . Memberships available via link in bio or DM. . #recoveryloungesydney #grapplingeducation

We're open! . 45 minute sessions available and include traditional sauna and ice bath. . Bookings essential via GymMaster. . Link to available session times in bio. . #recoveryloungesydney #grapplingeducation

We've been overwhelmed with your support and working hard to open the doors to @grapplingeducation members in the coming days. . #recoveryloungesydney #grapplingeducation

Premium recovery lounge opening soon, including traditional sauna, ice bath & stretch room next to the new @grapplingeducation built by @demir.build . #recovery #contrasttherapy #bjj

Opening soon! Stay tuned for a huge announcement. #recovery #wellness #traditionalsauna #icebth

SAUNA & COLD PLUNGE

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Blog

You're Training Four Days a Week - Is Your Recovery Consistent Too?

The Science Behind the Squeeze

What Sitting in 90 Degrees Does to Your Body

Red Light Therapy & Muscle Tissue

Sauna & Cardiovascular Health

Sauna's Impact on Stress Resilience

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