Why Recovery Matters (More Than You Think)

Every rep, run, and workout breaks your body down. Recovery rebuilds it stronger.
Without it, you’re training tired — and tired bodies don’t transform.

Here’s what optimal recovery gives you:

• 💪 Faster muscle growth and repair

• 🧠 Better focus, energy, and motivation

• ❤️ Improved cardiovascular and immune health

• 🚀 Consistent progress without plateaus

Recovery isn’t “taking it easy.” It’s training smarter.

Sleep: The Underrated Superpower

Sleep is the most powerful recovery tool you own — and it’s free.
During deep sleep, your body releases growth hormone, repairs muscle tissue, and resets your mind.

Your checklist for quality sleep:

• 🌙 7–9 hours minimum

• 🚫 No screens 60 mins before bed

• ❄️ Keep the room cool (18–20°C)

• 💤 Repeat consistent sleep and wake times

When you prioritise sleep, every workout hits harder — and every morning feels lighter.

Sauna & Ice Baths: The Recovery Duo

At TODAY, we bring science to self-care.
Sauna and ice baths are more than trends — they’re game changers.

🔥 Sauna Benefits:

• Improves circulation and heart health

• Flushes toxins

• Relaxes muscles and mind

❄️ Ice Bath Benefits:

• Reduces inflammation and soreness

• Elevates mood and mental resilience

• Boosts recovery speed after intense sessions

💡 Try alternating them: 15 minutes heat → 3 minutes cold → repeat twice.
It’s not just therapy — it’s transformation.

Supplements & Fuel for Recovery

What you eat (and when) defines how well your body bounces back.

• Protein: Rebuilds muscle fibers — aim for 25–40g post-workout.

• Creatine: Speeds up muscle recovery and performance.

• Omega-3s: Fight inflammation.

• Magnesium: Enhances sleep quality and reduces cramping.

• Electrolytes: Keep you hydrated for optimal muscle function.

🍽️ Bonus Tip: Pair your post-workout shake with real food — carbs + protein = recovery gold.

How TODAY Fitness Brings Recovery to Life

Recovery isn’t an afterthought here — it’s built into your experience.

🧊 The Retreat Room – Infrared sauna and ice bath sessions designed to reset your body and mind.
🧘 Mobility & Breathwork Classes – Restore movement, reduce stress, and increase longevity.
💬 Coaching Support – Education on recovery nutrition and supplement timing.
📲 In-App Tracking – Log recovery sessions, hydration, and sleep metrics.

Because when your body recovers, your results multiply.

5 Reasons to Book a Recovery Session This Week

1. Reduce soreness and bounce back faster

2. Boost your performance and energy levels

3. Lower stress and sleep better

4. Build resilience through temperature contrast therapy

5. Feel like your strongest self again

How to Get Started

Step 1: Book your Recovery Session at TODAY Fitness
Step 2: Choose your focus — sauna, ice bath, or both
Step 3: Add a mobility flow or stretch block
Step 4: Track your recovery inside the TODAY App
Step 5: Repeat weekly for optimal results

🎯 The Bottom Line: Training breaks you down. Recovery builds you back up.
At TODAY, we don’t just train athletes — we rebuild them.

📍 Book your Recovery Session with us.
📲 DM us or visit reception to schedule your sauna & ice bath reset
🔥 Train hard. Recover harder. Live better — at TODAY Fitness.