The holidays are packed with exercise, both inside and outside the gym. Between family plans, work deadlines, shopping, travel, and staying on top of your training, your body and brain are working overtime. Therefore, recovery is not optional, but essential.
The good news? Taking care of yourself doesn’t have to mean doing less. It just means giving your body the tools it needs to keep showing up. From top-notch recovery facilities at VASA to smart habits at home, here are ways to stay strong, stable and stress-free this season.
Red light therapy
Red light therapy supports muscle recovery, reduces inflammation and promotes better sleep. Just 10-15 minutes under the red light can help your body recover faster after intense workouts or long days.
Best for: Recover after a lift, stress management or when your energy feels low.
STUDIO FLOW Infrared yoga
STUDIO FLOW is a low-impact mind-body workout designed to improve mobility, reduce stress and support recovery. Infrared panels gently heat the room to stimulate circulation and help relax muscles, leaving you feeling better than when you came.
Best for: Recovery days, mobility work, mental reset and balancing your training.
Hot tub, cold plunge and pool
Stimulate circulation, reduce pain and improve your mood with contrast therapy. Start in the hot tub to relax your muscles, then use the cold dip or pool to refresh and reset.
Best for: Sore joints, heavy leg days or when your system needs a restart.
Sauna and steam bath
Dry heat and steam both help loosen tense muscles, promote recovery, and give your mind a chance to slow down. Wonderful solo, or as relaxation after your training.
Best for: Post-workout recovery, stress relief and warming up during cold months.
Massage chairs
Simple, effective and without any effort. Our massage chairs target muscle tension and help shorten recovery time while giving your nervous system a break.
Best for: Quick recovery between sessions or relax after a long day.
Grass and stretch areas
Foam rolling, stretching and mobility work keep your body functioning optimally. Whether it’s five minutes after a workout or a special recovery day, don’t skip the basics: They work.
Best for: Daily maintenance, preventing injuries and staying mobile.
Beyond the gym: simple ways to recharge at home
What you do outside the gym is just as important as what you do inside. These simple habits will support your recovery so you can keep making progress, even on your busiest days.
- Prioritize sleep: 7–9 hours helps your muscles recover and increases mental clarity.
- Properly hydrate and refuel: Protein, water and anti-inflammatory foods (such as leafy greens, berries and omega-3 fatty acids) all support recovery.
- Take real rest days: Give your body permission to rest completely when it needs to; it’s part of the process.
- Disconnect and breathe: A few minutes of deep breathing or meditation can help reset your nervous system.
- Keep moving (gently): Light walks or stretching exercises throughout the day can keep the blood flowing without overloading your body.
The VASA community
Recovery is not just physical. Sometimes the energy of others is what keeps you going. Whether it’s a STUDIO FLOW class, a nod from a familiar face, or encouragement from your coach, the VASA community offers support you can feel.
Best for: Motivation, responsibility and standing up for more than just the training.
Recovery is part of the process and not a break from it. Taking time to reset will keep you strong, consistent, and ready for more. You have goals, and we have your back. Every step of the way.
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