Sauna

Daily steady state cardio Daily mobility routine Weight training x3 per week (full body) Sauna xe per week Surf whenever it is good (I replace my weight training with surfing when it’s good so I don’t overdo it and burn out.)I have my morning formula that has completely changed my life. It consists of hydration, mediation or breath work, mobility, coffee and journal.

With the recent addition of two Infrared saunas in our facility, I have been taking approx three per week and want to increase the frequency to aid in recovery, boost growth hormone and aid in detoxification.

I avoid injuries by constant treatments by my massage therapist Joey from Elite Sports Massage as well as cold and hot contrast therapy (ice bath to 37 degree water) and sauna.

I love going to the sauna/steam room once a week. This really helps me to relax and release any tension.

Other than that, I have a weekly massage, roll out, have a few trips to the sauna (try a German Aufguss treatment if you haven’t…it’s amazing), and eat well.

In addition to focusing on getting regular, quality sleep, I am also a big fan of regular sauna use and cold-water immersion/cold showers.

Occasionally I’ll do the sauna and hot tub for recovery as well. It is so important to recover properly if you want to really see any results.

I don’t do any off-season bulking techniques as I am not a bodybuilder, however, for pre-competition fat loss techniques, I prefer a low carb, one week before a fight, shoot etc. And then hitting sauna to make weight.

Back in those days I loved “yang” style high volume and high intensity. These days I’m much healthier, happier AND LEANER when I’m combining “yin” style training with stress management techniques (yoga, pilates, calisthenics, power walking, infra red saunas).

The most important thing to do to avoid injury is to PRIORITIZE RECOVERY WORK. Foam rolling, yoga, Bowen, massage, and saunas/steam rooms are all very effective at releasing the body of necessary toxins and stretching the muscles.

After my gym training, I always go to the sauna. When I train at home, I always use the foam roller to relax my body at the end of the day.

I finish that off with a nice steam in the sauna for about 30 minutes (if I can stand it lol).

After training, I would eat my scrambled eggs! I love my breakfast munchies, ha! A good stretch, sit in the sauna, and suit up for a successful day.

I will always choose a gym that has a sauna I can hit after my workouts.

Meditation, float tanks, massage, chiropractics, cryotherapy, acupuncture, hot soaks, cold plunges steam room and saunas are all in the rotation. I meet with a life coach every month to two months depending on what is happening in my life or personal things I choose to work on.

To avoid injury, listen to your body, and take proactive measures, chiropractors, bodywork specialists, yoga, sauna, ice, bloodwork to name a few.

My sessions once again depending on cardio are long due to warm up, stretches, rolling, the lifts, then cardio and more cool down work. Sometimes I do sauna and hydro-massage. I have seen major gains following a push pull legs split. Just make sure you target the areas that need the most work.

I do not use any recovery aids like massage or steam or sauna. I love all three, but there’s a time issue with massage and my gyms do not have steams or saunas. If I do every get access to one or the other, you can be assured I will use them. 

I regularly go to sauna for massage, even every 3-4 months to chiropractor. Thankfully, I did not have any serious injuries so far, probably because I focus on prevention, and this would be my advice to everyone: Avoid over exercising, take enough rest, mentally as well (meditation).

1 apple for low blood sugar after training 1 scoop isolate whey 1 shot L carnitine Wipe for dirty gym bench LOL Hair Cream Tooth Brush–tooth pasta – Listerine My computer My waist trainer (I’m the owner of a waist trainer brand) My knee sleeves My Vlog Camera My tripod and selfie stick Backup underwear and Tshirt Notebook – Pencils Gym Shoes Special Hard Foam Roll Circle BandsAfter Training I just go to the gym bar and get my supplements, talk on my social media and check my mails, talk with people and then eat my apple. Finally I go to the sauna for 20 minutes.

I go to sauna once a month since I don’t have easy access to a sauna now, massage once a week have been a good help for sure, and floating tank once a month. I also use a shakti mat 45 minutes every second day.

I train for hypertrophy three to seven days every week for approximately one hour, with the goal of exercising each muscle group every 72 hours. I recently added ten to thirty minutes of sauna time to the end of my routine to flush toxins; the benefits I have already observed are increased clarity and interoception.

I’m a huge fan of yoga, the sauna and foam rolling although I don’t do enough of any of them.

I also like to use the spa at the local health club. Jacuzzis, steam and saunas are good to unwind, which helps recovery. There’s also some potential advantage to utilising the heat to boost recovery, it definitely helps me when my joints are sore.

I train five to seven days a week, five weight sessions and technically I have two off days (Wednesday/Saturday) but I like going in and having an “active” rest day. So if I can make it in, Wednesday I’ll do abs, HIT and sauna, Saturdays I’ll do arms.

I like to have a protein shake after my workout. I always go with my sponsor Garden of Life – as a vegan they have the best products around but I’ve been with them the last four years so I may be biased, ha. I also hit the sauna/steam room regularly after my workouts.

Some other bonus things I use and find work well are walking on rest days, soft tissue work, cold/contrast showers, saunas and massage.

I do some sauna a few times a week

If I had an intense week then I usually add a massage to finish the week and some sauna.

Lastly finish up with core work in the sauna!