Sauna & cold plunge
Heat.
Then cold.
Contrast recovery without the gym membership. Steven sets up the sauna and plunge wherever you are, times the rounds and walks you through it.
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Why Stronghold
Recovery is
the real work
Heat opens everything up and gets the blood moving, cold brings it back down and leaves you sharp. Run together in rounds, contrast work is one of the simplest ways to feel reset.
Steven handles the setup and the timing so you just turn up and go through it. He will confirm exactly what is involved and tailor the rounds to you.
What's involved
Every session starts with a quick read of how you are moving and where you are holding tension, then the hands-on work, then a few things to take away. Here is roughly how it runs.
Ask about a sessionThe hands-on work
Assessment
Mobility & stretch
Recovery that actually lands
Less tension, better movement, and back to training sooner. That is the whole point.
Sauna & Cold Plunge
Heat, then cold.
The full reset
Contrast therapy is the simple, powerful pairing of heat and cold. You warm right through in the sauna, then step into the cold plunge for a short, sharp dip, and repeat. The heat opens you up and relaxes tired muscle, the cold brings everything back down and sharpens the mind. Done together, most people climb out feeling genuinely reset.
The protocol Steven uses
- Warm through in the sauna until you are properly hot, around ten to fifteen minutes
- Into the cold plunge for a short dip, roughly one to three minutes
- Repeat the cycle two or three times
- Finish on the cold, then rest and let your body level out
What people use it for
- Easing tired, aching muscles after training or a hard week
- Faster recovery between sessions
- Better sleep and a clearer head
- That energised, reset feeling the cold is known for
Who it is for
Athletes chasing recovery, anyone who trains hard, and people who simply want to feel better in their body. It is the perfect finish to a massage, and a recovery ritual in its own right.
Deep tissue
Because tight muscles
cost you performance.
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Would rebook
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Faster recovery
Deep, slow work through the big muscle groups to break down knots and get blood moving through tired tissue. Firm at the time, loose and easy afterwards.
Cupping & IASTM
Because the tight spots
hide where hands miss.
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Sessions logged
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Minutes hands-on
When hands alone cannot reach it, cupping and IASTM tools lift and free the stubborn adhesions that keep pulling you tight. They slot into the same session wherever they help most.
Testimonials
Because claims
prove nothing.
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Rebook rate
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Would recommend
Turned up on time, knew exactly what he was doing, and had me moving better the same week.
Assisted stretch
Because range is
where power lives.
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More range
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Guided each session
Guided, hands-on stretching to open up the joints and lengthen tight tissue, so you move through a fuller range and get more out of every session.
Sauna & cold plunge
Heat, then cold.
The full reset.
Heat to loosen everything off, then cold to bring it back down. Steven sets up the sauna and plunge wherever you are and times the rounds.
Your session
What to expect,
and staying safe
Come in your swimwear with a towel and water. Steven talks you through the whole thing, how long to stay in, when to switch, and how to breathe through the cold. The first plunge always takes your breath away, that is normal, and it passes in seconds. There is no need to tough it out, you go at your pace and finish feeling reset rather than wrecked.
Getting the most from it
Come hydrated, avoid a heavy meal or alcohol beforehand, and keep sipping water through the session. Let your body warm back up naturally afterwards rather than jumping straight into a hot shower, and give yourself a few quiet minutes before driving.
Staying safe, who should take care
For most healthy people contrast therapy is safe in short doses. It is not suitable if you have a heart condition, high or low blood pressure, are pregnant, have epilepsy, or have certain other medical conditions. If you are unsure, check with your GP before your first session. Never use it after alcohol. Tell Steven about anything relevant when you book and he will guide you safely, or advise against it honestly if it is not right for you.
The work
Heat, cold, repeat
Pricing
Simple, honest pricing
Single session
On request
With a massage
On request
Block of 5
On request
Prices depend on the treatment and whether it is a one-off or a block. Message or call Steven for a straight price, there is no obligation.
FAQ
Common questions
What is contrast therapy?
Moving between heat and cold, time in a hot sauna followed by a cold plunge. The heat opens you up and relaxes the muscles, the cold sharpens you and brings everything back down. Together they leave you reset.
How do the sauna and plunge work together?
You warm through in the sauna until properly hot, then step into the cold for a short, sharp dip. Most people repeat two or three times, finishing on the cold. Steven guides the timings.
How long in each?
As a guide, ten to fifteen minutes in the sauna, then one to three minutes in the plunge, repeated a couple of times. There is no need to tough it out or stay in longer than feels right.
What are the benefits?
Easing tired, aching muscles, faster recovery after training, better sleep, and a clearer head. The heat relaxes, the cold energises, and the combination leaves most people feeling genuinely reset.
Is it safe? Who should avoid it?
For most healthy people it is safe in short doses. It is not suitable with a heart condition, high or low blood pressure, pregnancy, epilepsy or certain medical conditions. If in doubt, check with your GP first.
What do I bring?
Swimwear, a towel and water. Come hydrated and avoid a heavy meal or alcohol beforehand. Everything else is provided.
Steven Mills
Ready when you are.
Call or message and Steven gets straight back to you. No automated nonsense, no pushy sales, just a straight answer.