Sauna Protocols for Recovery, Health and Wellness

Saunas are gaining popularity as an effective treatment for a variety of ailments, from muscle pain to fatigue. But what is the best sauna protocol? Knowing how to use your sauna properly can help you get the most out of your sauna session and maximize its health benefits. This blog post will discuss some key protocols for using a sauna safely and effectively for recovery, health and wellness.

Frequency & Duration

The frequency and duration of your sauna sessions will depend on the reason why you are using the sauna. For example, if you are using it for muscle recovery after a workout, then two 15-minute sessions per day should suffice. However, if you’re looking to detoxify or increase energy levels then longer sessions may be necessary – up to 45 minutes at a time. The American Sauna Association recommends starting with shorter sessions (15-20 minutes) and gradually increasing your time in the sauna as needed.

Temperature & Humidity

The temperature and humidity of your sauna can also have an impact on its effectiveness. Generally speaking, dry heat is better than wet heat when it comes to recovery and health benefits because it helps promote sweating and detoxification more effectively. Most home-use saunas range in temperature from 110-160 degrees Fahrenheit (43-71 Celsius). When deciding what temperature is best for you, start low and work your way up as needed until you find a comfortable level that still provides relief from any discomfort or soreness.

Heat Acclimatization

When first beginning with a regular sauna routine it’s important to start slowly so that your body can acclimate itself to the heat effectively over time. Start with short 10-15 minute sessions at lower temperatures before gradually increasing both duration and temperature as needed. This will help prevent any potential discomfort or negative side effects associated with sudden exposure to high temperatures and humidity levels which could otherwise lead to nausea or dizziness during your session.

Saunas offer many potential benefits for recovery, health and wellness but there are certain protocols that need to be followed in order to ensure that you get the most out of each session without risking any potential harm or discomfort due to overexposure or improper usage. Make sure you know the optimal frequency, duration, temperature and humidity settings before getting started so that you can enjoy all the benefits of regular sauna use without any negative side effects! So whether you’re looking for relief from sore muscles after an intense workout or just trying to relax after a long day – follow these tips on proper sauna protocols so that you can maximize each session’s effectiveness!

Fueling Your Body for Optimum Athletic Performance

Whether you’re a runner, triathlete, cyclist, or swimmer, proper fueling is essential in order to perform your best on race day. It’s important to fuel up correctly before the race and during the race in order to maintain energy levels and ensure that your body can handle the demands of competition. Let’s look at some strategies you can use to make sure you are properly fueled up for optimum athletic performance.

Pre-Race Fueling

It is important to fuel up with 100-200 calories of carbohydrates 1-2 hours before the race. During this time it is also important to hydrate in order to keep your body optimally hydrated for performance. A good rule of thumb is 16 ounces (2 cups) of water or sports drink 1-2 hours before the start of the race. This will help provide enough fuel and hydration for your body when it needs it most.

During the Race

During long races such as marathons or triathlons, it is important to refuel with easy-to-digest carbohydrates regularly during the race in order to maintain energy levels. Gels and sports drinks are popular choices amongst athletes as they provide quick energy and can be easily transported during a race. When picking out gels or sports drinks, make sure they contain electrolytes such as sodium and potassium which are lost through sweat during exercise and need to be replaced in order for optimal performance. It is also important to sip on water throughout the duration of the event in order replace any fluids lost through sweat while exercising.

Post Race Recovery

Once you have completed a race it is important to replenish your glycogen stores by consuming carbohydrates within 30 minutes post exercise. Consuming protein after a hard workout helps rebuild muscle tissue that has been broken down during activity so including lean proteins in post-race meals is beneficial as well. Additionally, eating fruits and vegetables helps provide necessary vitamins and minerals that may have been depleted throughout competition so making sure these foods are included in post-race meals will help with recovery from intense physical activity.

Proper fueling before, during, and after an event or training session should not be taken lightly; it plays an essential role in allowing athletes to perform their best when competing or training at peak intensity levels. Taking into consideration all aspects of fueling will ensure that your body has enough energy available on demand while keeping dehydration at bay so that you can maintain peak performance throughout any physical activity you do! By following these simple fueling tips and tricks, any athlete can set themselves up for success come race day!

The Benefits of Cold Water Immersion Protocols

In recent years, cold water immersion protocols have been gaining traction in the health and wellness world. This form of recovery, which involves submerging yourself in cold water for a period of time, has been found to be beneficial for athletes and everyday people alike. Let’s take a closer look at how cold water immersion works and what its benefits are.

How Cold Water Immersion Works

Cold water immersion is performed by submerging yourself in a pool of cold or icy water. The most popular form of this protocol is contrast hydrotherapy; with this method, you alternate between hot and cold pools for several minutes each. For example, you might spend 3 minutes in a hot pool, followed by 1 minute in a cold pool, followed by another 3 minutes in the hot pool again. After several rounds of this cycle your body can experience relief from inflammation and fatigue.

The Science Behind It

Studies have found that regularly engaging in contrast hydrotherapy can help reduce stress hormones like cortisol and adrenaline while increasing endorphins—hormones that make us feel good. Additionally, contrast hydrotherapy can increase blood flow to muscles and joints to ensure better overall performance after workouts or physical activities. By increasing blood flow to nerve endings, it also helps reduce pain levels among those suffering from various types of chronic pain.

The Benefits of Cold Water Immersion Protocols

When done correctly—with temperatures not too extreme—cold water immersion protocols can help reduce inflammation and soreness while promoting relaxation and improved sleep quality. Furthermore, it has been shown to improve cardiovascular health as well as cognitive performance when practiced on a regular basis over time. In addition to improving your physical well-being, the practice also offers mental benefits such as reducing anxiety and depression symptoms when incorporated into daily life on a regular basis.

Cold water immersion protocols offer numerous potential benefits for athletes looking to enhance their performance as well as everyday people looking for natural ways to manage stress and promote relaxation. If you’re looking for ways to improve your physical health as well as your mental wellbeing without sacrificing convenience or comfort, then incorporating these protocols into your routine could be just what you need!

Sauna Protocols for Recovery and Wellness

Saunas have long been used for relaxation and cleansing, but in recent years, these hot rooms are also being used for recovery and wellness. Heat therapy helps to reduce pain, improve circulation, and increase flexibility—all of which can lead to improved physical performance. But before you jump into a sauna session, it’s important to know the protocols. Here’s what you need to know about sauna protocols for recovery and wellness.

Pre-Session Prep Work

Before you get into the sauna, there are some things you should do beforehand. Make sure that your body is ready by drinking plenty of fluids prior to entering a sauna session. This will help replenish any lost electrolytes and keep your body hydrated so that it can better handle the heat. It is also important to stretch your muscles prior to entering the sauna room as this can help improve blood flow throughout your body and reduce soreness after a session.

In-Room Protocols

When you enter the sauna room, take some time to adjust yourself accordingly—both physically and mentally. Feel free to remove any jewelry or clothing that could be affected by extreme temperatures; however, make sure that your skin is still exposed so that it can be heated properly by the room temperature. Once you’re comfortable in the space, focus on deep breathing exercises while taking breaks every five minutes or so if needed. Depending on how hot the room is set at (which will vary based on what type of heat therapy treatment you’re receiving), it is typically recommended that sessions last anywhere from 15-20 minutes at a time with 3-4 sessions per day being optimal for recovery purposes.

Post-Sauna Reflection

Once your session has ended, give yourself some time for reflection both physically and mentally. Take note of how your body feels during different stages of the activity; if necessary utilize notes or an app to record this information as well as other relevant data such as heart rate or body temperature readings throughout each session. Doing this will not only help document your progress but also give insight into areas where improvement may be needed. Additionally, make sure that you stay hydrated post-session as well in order to rehydrate lost electrolytes during physical exertion; eating something light afterwards like fruits or vegetables is also beneficial as they contain antioxidants which aid in cellular regeneration after intense physical activity.

Whether you’re looking for relief from muscle soreness or just want to relax after a long day at work, incorporating heat therapy through saunas into your routine can be extremely beneficial when done correctly with safety protocols in mind. By following these pre-, during-, and post-session guidelines outlined above, you can maximize your results while minimizing any potential risks associated with using hot rooms for recovery purposes or relaxation techniques like yoga or meditation practices. So go ahead—give a sauna session a try today! You won’t regret it!

Staying Healthy with Diet, Nutrition and Exercise

Preventive medicine is about taking steps today to ensure a healthier tomorrow. This means making good lifestyle choices such as eating nutritiously, exercising regularly, and getting enough sleep. With diet, nutrition, and exercise, you can make positive changes in your health and well-being that will benefit you for years to come.

The Benefits of Healthy Eating Habits

Healthy eating habits are crucial for maintaining good physical and mental health. Eating healthy meals ensures that your body is receiving the vitamins and minerals it needs to function properly. It also helps keep your weight in check, reduces the risk of chronic diseases such as heart disease or type 2 diabetes, and boosts your immune system so that you are better equipped to fight off illnesses. Eating right also increases energy levels so that you can perform at peak efficiency throughout your day.


Nutrition is all about understanding how different foods affect the body. By being mindful of what you eat and drink, you can take control of your health by managing your calorie intake and ensuring that you get a balanced diet with plenty of fresh fruits and vegetables as well as lean proteins like fish or chicken. Additionally, it’s important to avoid processed foods or sugary drinks as these offer little nutritional value but can contribute to weight gain or other health issues over time.


Regular physical activity is essential for maintaining a healthy lifestyle because it increases muscle strength, improves circulation, increases flexibility, boosts endurance levels, improves joint stability, promotes better sleep quality, reduces stress levels and elevates moods. Exercise also aids in weight loss by burning calories while simultaneously building muscle mass which can help the body burn more calories even when at rest. The key here is finding an activity that works best for you—it could be anything from yoga to running or lifting weights—so long as it gets your heart rate up for at least 30 minutes a few days a week!

Diet nutrition and exercise are essential components of preventive medicine because they provide us with the tools needed to take control of our wellbeing today in order to ensure a healthier tomorrow. By making small changes in our daily habits—like choosing nutritious snacks over unhealthy ones or taking the stairs instead of the elevator—we can improve our overall health over time without having to make drastic lifestyle changes overnight. Taking care of yourself today will pay dividends forever!

The Effects of Alcohol on Your Health

Alcohol has been a part of human culture for centuries and is currently the most used recreational drug in the United States. Although it may seem harmless, alcohol consumption can have serious effects on your physical and mental health. In this blog post, we’ll discuss some of the short-term and long-term effects that drinking alcohol can have on your health.

Short-Term Effects

In the short term, drinking too much alcohol can lead to impaired judgment and decision making, memory loss, poor coordination, nausea, vomiting, and even blackouts. It can also lead to an increase in risk taking behavior such as driving while intoxicated or engaging in unprotected sex. If consumed excessively over a short period of time it can also cause alcohol poisoning which can be fatal.

Long-Term Effects

Drinking too much alcohol over a long period of time can have serious repercussions on one’s health. Heavy drinking increases the risk of developing certain types of cancer such as liver cancer and breast cancer as well as other diseases such as cirrhosis of the liver. It can also lead to high blood pressure, heart disease, stroke, depression and anxiety disorders. Additionally, heavy drinking impairs cognitive functioning which can lead to difficulty concentrating or remembering things.

Alcohol is a widely used substance but its effects on one’s health should not be underestimated. Both short-term and long-term use can have serious consequences on one’s physical and mental wellbeing so it should be consumed in moderation or avoided altogether if possible. Understanding the risks associated with alcohol use is key to making informed decisions about how much you consume or whether you choose to abstain all together.

The Pre-Race Meal: What to Eat for Maximum Performance on Race Day

Properly fueling your body is essential for any athlete looking to perform at their best. For athletes competing in a race, it’s even more important to make sure that they are eating the right foods before and during the event. Eating the wrong foods can cause stomach issues, fatigue, and a decrease in performance. This article will provide you with some helpful tips on what to eat before and during a race so you can achieve optimum performance.

The Pre-Race Meal

The final meal before a race should be eaten 3-4 hours before the start of the event. This meal should include carbohydrates such as pasta, oatmeal, or rice that will give you long-lasting energy throughout the event. It should also include lean proteins such as chicken or fish for muscle recovery and repair after the race. Additionally, fruits and vegetables are good sources of vitamins and minerals that will help keep your body running efficiently. Avoid eating high fat foods as these take longer to digest and can slow you down during a race.

During the Race

Your body needs fuel while performing strenuous activity; this fuel comes from carbohydrates. During a race, it’s important to eat small portions often instead of large meals infrequently so your body does not experience an energy crash midway through the event. Energy bars, gels, sports drinks, bananas, dates and dried fruit are all good options for carb sources during a race that won’t weigh you down or make you feel bloated. Make sure to drink plenty of fluids throughout the race as well; water is always best but electrolyte drinks can be beneficial if it’s an especially long event or if it’s hot outside.

Recovery Fueling

Once your race has finished it’s important to refuel your body with protein and carbohydrates within 30 minutes of crossing the finish line in order to speed up recovery time and fight fatigue so you can get back out there training sooner rather than later! Good sources of post-race carbs include toast with jam or honey, granola bars, oatmeal etc., while proteins such as eggs or yogurt are great choices too! If possible try not to overeat immediately after finishing; instead spread out your meals over several hours so your body has time to recover properly between each bite!

Racing is an exciting yet physically demanding experience which requires proper nutrition in order for athletes to achieve maximum performance on race day! Eating small amounts of carbohydrates often during an event is key for maintaining energy levels while avoiding heavy fats which could cause digestive issues or feeling sluggish mid-race! After finishing make sure you refuel within 30 minutes by eating both protein and carbs in order to speed up recovery time and fight fatigue! Following these simple guidelines can help ensure that you have an enjoyable racing experience!

How Revolt Fitness Can Help You Reach Your Wedding Weight Loss Goals

Weddings are a special time of celebration, and you want to look your absolute best on your big day. That’s why Revolt Fitness offers personalized personal training and nutrition coaching services to help you reach your weight loss goals just in time for the wedding. Let’s take a closer look at how our program can help you achieve the body and fitness level that you desire.

Personal Training Services

Revolt Fitness provides personalized personal training services tailored to your unique needs, goals, and lifestyle. We understand that everyone is different and that what works for one person may not work for another. That’s why our personal trainers will get to know you as an individual. They will assess your current physical condition, discuss your health history, and develop an exercise plan specifically designed for you. Our trainers will also provide encouragement, motivation, tips, and education throughout the entire process so that you can reach your desired outcome quickly and safely.

Nutrition Coaching Services

In addition to our personalized personal training services, we also offer comprehensive nutrition coaching services to help meet your dietary needs during this important period of preparation for the wedding. Our nutrition coaches will work with you to develop a meal plan designed specifically for achieving optimal health while helping you reach your desired weight loss goal in time for the wedding. This plan will consist of nutrient-dense foods that are low in calories while still giving you enough energy to power through those intense workouts with our personal trainers. In addition, our coaches can provide valuable advice on how to maintain healthy eating habits after the wedding is over so that all of the hard work doesn’t go wasted!

At Revolt Fitness, we understand how important it is for brides and grooms-to-be to feel their absolute best on their big day! That’s why we offer personalized personal training services and comprehensive nutrition coaching services so that our clients can reach their weight loss goals just in time for their weddings. With our help, we know that anyone can achieve their desired fitness levels in no time! So if you’re looking for a reliable fitness partner who can help make sure all eyes are on you when it matters most—contact Revolt Fitness today!​

Achieve Your Weight-Loss Goals with Revolt Fitness

It can be hard to stay motivated when trying to lose weight. It’s easy to get discouraged when the scale doesn’t seem to be moving or when you don’t feel like you’re making progress. Revolt Fitness offers personalized weight-loss plans and nutrition coaching to help you achieve your goals. Let’s take a closer look at how this program can help you reach success.

Personalized Plans

When it comes to weight loss, one size does not fit all. That’s why Revolt Fitness has designed personal training and nutrition coaching plans that are tailored to your individual needs and goals. Every plan is customized for optimal results and focuses on healthy habits rather than quick fixes. This approach is designed to give you lasting results that will keep you motivated over time as opposed to temporary changes that won’t last beyond a few weeks or months.

Nutrition Coaching

Good nutrition is an essential part of any successful weight-loss program, but it can be difficult to know where to start if you are new to healthy eating habits. Revolt Fitness offers expert nutrition coaching services for those who need guidance in creating a balanced diet tailored specifically for their needs. Our coaches will provide helpful tips, recipes, and advice on how best to make healthier choices while still enjoying the foods you love. We will also work with you on creating achievable goals so that you can track your progress over time and make adjustments as needed in order to stay on track with your health goals.


Whether it’s with the personalized fitness plans or the nutrition coaching services, one of the main benefits of Revolt Fitness is accountability. When working towards any goal—not just weight loss—accountability is crucial in keeping yourself motivated and on track. With our team of certified fitness trainers, we offer ongoing support throughout your journey so that there is always someone there cheering you on and helping keep you accountable for sticking with it until the end!

Losing weight can be a daunting task, but it doesn’t have to be impossible! With Revolt Fitness’ personalized training programs and nutrition coaching services, we will help guide you through every step of achieving your weight-loss goals so that you can start feeling better about yourself today! Whether it’s providing helpful tips or offering ongoing support, our team is dedicated to helping each person reach their desired outcome in a safe and effective manner! Contact us today for more information about our programs!

How to Improve Your Sleep for Recovery and Athletic Performance

A good night’s sleep is essential for both recovery and improved athletic performance. Sleeping well helps the body heal and restore, reduces the risk of injury, improves coordination, increases energy levels, boosts alertness and reaction times, and promotes better decision-making. In this blog post, we’ll discuss how to get the most out of your sleep in order to maximize your athletic performance.

Set a Schedule & Stick to It

Having a consistent sleep schedule can help improve your sleep quality. Going to bed and waking up at the same time every day trains your body’s “biological clock” (also known as our circadian rhythm) so that it knows when it’s time for rest. This helps you fall asleep faster at night and wake up feeling more refreshed in the morning.

Create a Bedtime Routine & Reduce Stimuli Before Bedtime

Creating a bedtime routine can help signal to your body that it’s time for rest. This could mean taking a warm shower or bath before bed, reading an enjoyable book or listening to calming music, or practicing some light stretching or yoga poses. You should also avoid screens (TVs, laptops, smartphones) at least 30 minutes before bed as these emit blue light which can interfere with melatonin production (the hormone responsible for regulating our internal clocks).

Limit Caffeine & Alcohol Intake

Caffeine is a stimulant that has been linked to poor sleep quality because it interferes with melatonin production in the brain. Try limiting caffeine intake after 2pm if possible, as this will give your body enough time to metabolize any remaining caffeine before bedtime. Similarly with alcohol, while drinking alcohol may make you feel sleepy initially; it actually disrupts deep REM sleep cycles necessary for muscle repair and rejuvenation during sleep. So try limiting alcohol intake as much as possible if you want to get the most out of your sleep.

Improving your sleep quality doesn’t have to be complicated – just make sure you set a consistent schedule; create an enjoyable nighttime routine; limit caffeine and alcohol consumption; and make sure you’re avoiding screens before bedtime! With these simple steps, you’ll be well on your way towards getting great rest so that you can maximize your athletic performance!