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Reset Your Body in 60 Minutes: The Complete Recovery Guide

The Hidden Reason You’re Always Sore, Stressed, and Stuck

You put in the work. You lift, run, train, or simply push through long days at the office. But instead of feeling stronger and sharper, you often feel:

  • Sore longer than you should be. Workouts leave you tight for days, slowing progress.

  • Mentally drained. Stress builds up, and it feels impossible to fully switch off.

  • Low energy. You wake up tired, even after a full night of sleep.

  • Stuck in a cycle. Training harder does not equal getting better.

Here’s why: your problem isn’t effort, it’s recovery.

Most people think progress happens when you train, but the truth is:

  • Training breaks your body down.

  • Recovery is where you adapt and grow.

If you’re not giving your body the space, tools, and time it needs to reset, you are stuck spinning your wheels. You burn energy without moving forward.

Sauna both red and blue

Who This Recovery Protocol Was Built For

Athletes – Train harder, recover faster, hit goals sooner.
Endurance Athletes – Reduce inflammation and avoid burnout.
Professionals – Reset stress, sharpen focus, boost energy.
Wellness Seekers – Improve health, circulation, and immunity.
Anyone Tired – Feel lighter, clearer, and more energized.

The Science of Recovery: Proven Benefits

Sauna Heat that Heals

Think of the sauna as a workout for your heart and blood vessels. When you sit in the heat, your heart rate rises just like light cardio. A 20 year study in Finland found that people who used the sauna four times a week had a 50 percent lower risk of heart disease. Heat also boosts circulation, eases muscle tension, and triggers endorphins, leaving you calmer, happier, and lighter.

Ice Bath Cold that Resets

Cold immersion is one of the fastest ways to fight soreness. A meta analysis in the European Journal of Applied Physiology showed that ice baths cut muscle soreness by 20 to 30 percent within 24 to 48 hours. The cold also spikes norepinephrine by up to 200 to 300 percent, a neurotransmitter that reduces inflammation, sharpens focus, and boosts mood. The first 90 seconds are the hardest, but once your breathing slows, you feel your body reset in real time.

Compression Boots Massage that Works While You Rest

Compression therapy is like putting your legs on autopilot recovery. Research in the Journal of Strength and Conditioning Research shows it improves circulation, flushes out lactic acid, and reduces fatigue after intense training. The best part is you just sit back while it feels like a deep, rhythmic massage. In 30 minutes, your legs feel lighter, fresher, and ready to go again.

Cold Plunges with no lights

The Summit Recovery Protocol Step by Step

Sauna 15 to 20 minutes. Heat relaxes muscles and improves circulation.


Ice Bath 2 to 5 minutes. Cold reduces inflammation and resets your nervous system.


Repeat Alternate hot and cold (2 rounds) for maximum benefit.


Compression Boots 30 minutes. Legs recover while you relax.

How to use/last longer in the cold plunge 

  • Control Your Breathing: Inhale through your nose for 4 seconds, exhale through your mouth for 6–8 seconds. Slow exhales calm your nervous system and stop the panic reflex.

  • First 60 Seconds Rule: The hardest part is the first 60–90 seconds. If you stay past that window, your body settles in and it feels easier.

  • Focus Point: Pick a spot on the wall or count in your head up to 100 slowly, it distracts your brain from the cold.

  • Progressive Training: Add 30 seconds more per session instead of trying to jump from 1 minute to 5.

  • Feet & Hands Hack: Wiggle your toes and clench/release your fists every 15 seconds, it keeps blood moving and reduces the “burn.”

  • Exit Target: Start with a goal of 2 minutes, then work toward 4–6 minutes, which is the sweet spot most athletes use.

Compression boots on person

Pro Tips to Make Every Session Count

Hydrate with electrolytes
Drink at least 500 ml of water with electrolytes before your session. You will sweat heavily in the sauna, so replacing sodium, magnesium, and potassium helps prevent dizziness and maximizes circulation benefits.

Eat for recovery, not heaviness
Have a light meal 60 to 90 minutes before coming in. Aim for lean protein and easy carbs like chicken and rice or eggs and fruit. Avoid heavy, fatty foods which can make the heat feel harder to handle.

Control your breath in the ice bath
Go in calmly and breathe on a 4-second inhale and 6- to 8-second exhale. This keeps your nervous system out of panic mode and helps you last longer. Once you pass the first 90 seconds, your body settles and you’ll notice the cold feels easier.

Follow the 2 to 3 times per week rule
For athletes in training, contrast plus compression two or three times weekly keeps inflammation down and muscles fresh. For professionals or wellness seekers, one or two sessions per week is enough to improve sleep, reduce stress, and maintain consistent energy.

What to Expect at Summit Recovery in Cebu City

  • Premium, not crowded Each session is capped so you always have space and never feel rushed.

  • World-class equipment Harvia saunas, filtered ice baths, and compression boots the same tools trusted by elite athletes.

  • Cleanliness guaranteed Every tub, sauna, and set of boots is sanitized and reset after every session.

  • Guidance for first-timers Our team walks you through each step so you are never left guessing.

  • Relaxation lounge Comfortable recliners, calm atmosphere, and hydration available so you can reset fully.

  • Safe and supportive environment Staff is always present to guide your experience and ensure comfort.

Your Exclusive Gift

If you’re curious to try contrast therapy, book a session at Summit Recovery Cebu and feel the reset

Book the "(Package) Compression and Contrast Therapy" 

and get ₱300 OFF with code "SUMMIT300" 

Slots are limited. Reserve your session today.

Only for 1st session per customer.

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