STRETCH

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