This past weekend, I did something I haven’t done in a long time.

I Booked a spa day with my best friend. Just the two of us.

No meetings to rush to. No pretending we could squeeze in rest between everything else. Just actual, real-life downtime.

We’ve got this monthly date where we show up for each other on purpose—no matter how full life gets.

And the best part about this one? No phones. No notifications. No smart watches buzzing with other people’s priorities. Just presence. And that kind of quiet hits different.

When we arrived we were offered the option to begin with a hot yoga class… but we passed.

Not because we didn’t love the idea. But because both of us had been grinding—working hard, recommitting to our health goals, showing up for the early alarms and the protein tracking and the daily movement. What we needed wasn’t another sweat session.

What we needed was recovery. Deep, intentional, restorative recovery.

We booked a Hot & Cold Spa experience that felt like a love letter to our nervous systems. It was simple, elegant, and perfectly curated: a private suite, eucalyptus water and herbal tea, a traditional sauna, a hot soak, a 50-degree cold plunge, and the kind of stillness you can feel in your bones.

Their recommended ritual went like this:

A cleansing rinse under the rain shower
Three rounds of five minutes in the hot and cold tubs
A 20–30 minute sauna session
One final long, grounding shower before leaving

Sounds dreamy, right?

Let me tell you something: the cold plunge nearly broke me.

Fifty degrees hits hard. Every instinct tells you to get out. Your breath catches. Your brain screams. I gripped the sides of the tub, trying to hold on to anything that would distract me from the shock.

But I stayed.

And when I climbed out of that plunge for the third time—shaking but proud—I didn’t just feel recovered. I felt resilient.

There was something almost primal about it. Like I’d chosen myself. My healing. My well-being. And I had the proof—not in a personal best or a perfect workout, but in the quiet bravery of sitting in the cold. You guys—I’m not even being dramatic… it was intense.

What the Industry Needs to Hear About Recovery

As we sat in the sauna—sweaty, quiet, and completely blissed out—we started doing what any two fitness industry veterans inevitably do: talk shop.

We talked trends. What’s sticking. What’s fading. What clients are actually asking for (versus what brands are trying to sell). And one thing we both agreed on?

Recovery is having a moment—but the studios who weave it into the journey are the ones who will win.

Standalone recovery spaces are beautiful in theory, but most people aren’t carving time into their already-packed schedule to only recover. It's just not how their brains work. But give them the chance to jump in the cold plunge after a sweaty Hot Pilates class? Offer a 20-minute sauna session post-Yoga Sculpt? Normalize recovery as part of the full-circle wellness experience?

That’s where the magic is.

Studios don’t need to reinvent themselves as spas or wellness centers. They just need to stop treating recovery like an optional bonus—and start designing it as an essential phase of the client journey.

Because the truth is, people want to feel better. Not just sore or strong or sweaty. Better.

They want less stress. Better sleep. Healthier joints. Fewer injuries. Longevity.

And recovery is the bridge between “work hard” and “live well.”

Recovery Is Not a Luxury—It’s a Performance Tool

Here’s the thing: recovery isn’t just for athletes. It’s not a luxury. It’s not a reward for going hard.

It’s a requirement for progress.

Science backs this up again and again. From a physiological standpoint, recovery:

Reduces inflammation and muscle soreness
Enhances mobility and joint function
Supports parasympathetic nervous system activation (hello, stress reduction)
Promotes better sleep and hormone regulation
Decreases risk of overtraining and burnout

One study published in the Journal of Strength and Conditioning Research found that passive recovery (like contrast therapy or sauna sessions) significantly decreased perceived exertion and improved muscle recovery within 48 hours post-exercise.

Another from the International Journal of Environmental Research and Public Health showed that cold water immersion not only reduced soreness but improved perceived well-being—especially in women.

So when we talk about recovery, we’re not just talking about baths and spa days (although yes, more of those, please). We’re talking about science-backed protocols that help our clients get more from their training and feel better doing it.

Studio Owners: This Is Your Sign

If you own or operate a studio, this is your sign:

Build recovery into your programming now—not later.

Here’s what that could look like:

Add a guided recovery class to your weekly schedule: foam rolling, mobility, breathwork, or somatic stretching.
Offer recovery “add-ons” like sauna access, cold plunge passes, or breathwork pods.
Incorporate a cool-down with breathwork or stillness into your strength and cardio formats.
Host recovery workshops that educate clients on why it matters and how to do it right.
Normalize the conversation in your studio culture: rest is part of training, not the opposite of it.

Your clients are already maxed out. They’re tired. They’re overstimulated. And they’re not looking for more intensity—they’re looking for balance. The studios that can deliver both effort and ease? Those are the ones that will lead the next wave of wellness.

Final Thoughts

I walked into that spa thinking I needed a break.

I walked out realizing I needed a reminder.

That rest is part of the work.

That slowing down can be just as transformative as speeding up. And that the spaces we create—whether in studios or spas or our own homes—have the power to heal.

Let’s make recovery part of the plan. Not just for our clients, but for ourselves, too.

I’m rooting for you,

With love and encouragement,
Beth

I’d love to hear from you—how are you integrating recovery into your life or your studio? Let’s talk about how we build better, more balanced fitness businesses—together.