What’s the secret behind multiple-time CrossFit champion Tia Toomey’s unstoppable success? It’s not just her fierce training regimen—it’s her commitment to recovery. In this article, we’re going to dive deep into her book, "The heart is the Strongest Muscle", where Tia shares the key to her success, particularly in the chapter titled “Fire and Ice.” This chapter reveals how she’s harnessed the contrasting forces of cold and heat to not only recover from intense training but build the mental and physical resilience that’s made her a champion.

In the demanding world of CrossFit, where every second counts and every muscle is pushed to its limit, recovery becomes the cornerstone of sustained success. Tia understands this better than anyone. Her rise to the top has been shaped not just by relentless training but by her rigorous commitment to recovery. Among her most trusted methods are ice baths and saunas—techniques she fondly calls "fire and ice." These rituals have become much more than recovery tools; they prepare her body and mind for the next challenge.

For CrossFit athletes and gym owners, Tia’s personalized approach offers a roadmap to unlocking peak performance through these powerful recovery methods. Let’s dive into how you can bring the magic of fire and ice into your own gym.

Stepping into an ice bath is not just a physical challenge—it’s a mental battle. For Tia, the moment before she submerges into the frigid water is filled with a mixture of dread and determination. “There’s always that split second of hesitation,” she admits. “But I remind myself that this discomfort is temporary and necessary for my success.” The initial shock of the cold constricts her blood vessels, reduces inflammation, and gives her a mental jolt—a wake-up call that begins the process of speeding up muscle recovery.

“I wouldn’t say I love taking ice baths—but I know it’s great for my muscle soreness,” Tia says. The benefits far outweigh the temporary discomfort. Ice baths help reduce inflammation, flush out toxins, and help her bounce back quicker after intense training sessions. For athletes looking to add ice baths to their routine, Tia advises starting slow and gradually increasing the duration. “I started out slowly and played around with timing… it’s important to listen to your body and find what works best for you.”

By embracing the cold, Tia has found a way to keep her body resilient and ready for the next training session. For gyms that offer cold plunge facilities, this recovery method gives athletes the edge they need to stay resilient and consistently perform at their best.

Just as the icy plunge jolts Tia into recovery mode, the warmth of the sauna envelops her like a comforting embrace, providing the perfect counterbalance to the cold. “I noticed how well the heat worked for me during 2020,” she reflects. In the sauna, Tia finds a different kind of solace—one that soothes her muscles, improves circulation, and even helps clear her mind.

Saunas have become a vital part of Tia’s recovery routine, not just for their physical benefits but for the mental reset they offer. “It’s a place where I can reflect, where I can focus on my breathing and let go of the day’s stress,” she says. Her sauna sessions are short but consistent, perfectly timed to enhance recovery without overexertion. Saunas help relax muscles, increase circulation, and flush out toxins, making them a vital tool for post-training recovery.

For athletes, Tia’s advice is simple: start with shorter sessions and build up as your body adapts. The key is to make sauna therapy a regular part of your recovery process, ensuring that your body is always primed for the next challenge. For gyms offering saunas, it provides not only a space for physical recovery but also a mental sanctuary where athletes can reflect, recharge, and build a deeper sense of community.

Building on the principles of recovery through cold plunges and saunas, Tia has found the real magic when combining these two extremes in what she calls contrast therapy. “I found it beneficial to contrast both heat and cold in training,” she explains. This practice of alternating between the ice bath and sauna pushes her body to adapt to rapid temperature changes, enhancing her recovery and overall resilience.

“The shock of going from cold to hot forces my body to stay sharp and responsive,” Tia shares. It’s a dance of extremes—one that requires mental fortitude as much as physical endurance. Switching between extreme temperatures stimulates circulation, reduces muscle soreness, and helps flush out metabolic waste, speeding up recovery.

This method has proven so effective that Tia relies on it regularly to keep her body in peak condition. For athletes curious about trying contrast therapy, Tia recommends easing into it, ensuring that your body can handle the rapid shifts in temperature without strain. The goal is to harness the power of both fire and ice to build a recovery routine that leaves you feeling refreshed and ready for anything.

For gyms that offer both cold plunges and saunas, contrast therapy becomes an unbeatable recovery experience, giving athletes a cutting-edge tool to boost performance and recovery. By providing access to both, gyms can set themselves apart and offer athletes a complete recovery solution.

“The shock of going from cold to hot forces my body to stay sharp and responsive,” Tia shares. It’s a dance of extremes—one that requires mental fortitude as much as physical endurance. This method has proven so effective that Tia relies on it regularly to keep her body in peak condition. For athletes curious about trying contrast therapy, Tia recommends easing into it, ensuring that your body can handle the rapid shifts in temperature without strain. The goal is to harness the power of both fire and ice to build a recovery routine that leaves you feeling refreshed and ready for anything.

Over the years, Tia has learned that recovery is deeply personal. What works for one athlete might not work for another, and the key is to listen to your body’s unique needs. “It comes down to the person, again listening to the body…” Tia emphasizes. She tailors her recovery methods to fit her specific responses, adjusting the intensity and duration of her ice baths and sauna sessions based on how her body feels.

Tia encourages athletes to experiment and find their own balance. “I started out slowly and played around with timing, finding the best combination of fire and ice that worked for me,” she says. This personalized approach has allowed Tia to stay at the top of her game, maintaining peak performance without sacrificing her well-being.

For CrossFit athletes, this means not just following a one-size-fits-all recovery plan but creating a routine that is as unique as their own training needs. Athletes are encouraged to experiment with various recovery methods, adjusting timing, temperature, and duration to find the optimal balance that keeps them performing at their best.

For gym owners, offering diverse recovery options like cold plunges, saunas, and even recovery classes gives athletes the flexibility to personalize their recovery routines, ensuring they have access to the tools that work best for their bodies.

For Tia Toomey, the key to long-term success in CrossFit lies in building a sustainable recovery routine. While ice baths and saunas are powerful tools, their true value is unlocked through consistency. “Recovery isn’t just about what you do once; it’s about what you do consistently over time,” Tia emphasizes. By integrating these methods into her daily routine, she ensures that her body is always prepared to handle the demands of intense training.

Tia also stresses the importance of variety in recovery. “Sometimes you have to mix it up to keep your body from getting too used to any one thing.” Whether it’s varying the temperature of her ice baths or adjusting the length of her sauna sessions, Tia keeps her recovery dynamic, which helps to prevent plateaus and keeps her body responsive. For athletes, this approach can mean the difference between burnout and continued progress.

For gym owners, providing structured recovery programs or even group recovery classes can help athletes stay consistent and ensure their bodies are always prepared for peak performance. Offering a mix of recovery tools, from cold plunges to saunas, helps athletes keep their routines fresh and avoid hitting a plateau, maximizing the benefits of a sustainable recovery practice.

Tia Toomey’s experiences with ice baths and saunas have taught her valuable lessons that she’s eager to share with the CrossFit community. One of the most important is the value of patience. “It takes time to adapt to these recovery methods, and you can’t rush it,” Tia advises. Starting slow and gradually increasing the intensity of these therapies allows your body to adjust without overwhelming it.

Another key lesson is the mental aspect of recovery. “It’s not just your body that needs recovery—your mind does too,” Tia explains. The discomfort of an ice bath or the heat of a sauna can be mentally challenging, but Tia sees these moments as opportunities to build mental toughness. “Learning to stay calm and focused in the ice bath helps me stay calm and focused in competition,” she adds. By embracing the mental challenges of recovery, athletes can develop resilience that extends beyond the gym, helping them stay focused and calm under pressure in both competition and life.

For CrossFit athletes, embracing the mental grind of recovery can translate to better performance in the box. For gym owners, offering recovery workshops or coaching can help athletes understand the importance of patience and mental resilience in their recovery process, improving both physical and mental performance.

For Tia, recovery goes beyond the physical—it’s also about mental and emotional well-being. “Recovery isn’t just about muscle repair; it’s about mental clarity and emotional resilience,” she shares. The time spent in an ice bath or sauna is also a time to reset mentally, allowing her to clear her mind and refocus on her goals.

Tia believes that incorporating mindfulness into recovery practices is crucial for maintaining a balanced approach to training. “When I’m in the sauna, I focus on my breathing and let go of any stress from the day,” she says. This holistic approach to recovery helps her stay centered and prepared for whatever challenges come her way, both in and out of competition.

For gym owners, positioning saunas and cold plunges as not only physical recovery tools but also spaces for mental and emotional reset can help athletes find balance in their training and life. Group recovery or mindfulness sessions in the sauna can create a shared space for athletes to unwind mentally, strengthening both individual well-being and the gym community.

Recovery isn’t just about what happens in the gym or the sauna; it’s also deeply connected to what you put into your body. Tia Toomey understands that nutrition plays a pivotal role in how well her body can recover from intense training sessions. “What you eat fuels your recovery just as much as any ice bath or sauna session,” Tia notes.

For Tia, this means focusing on a balanced diet rich in nutrients that support muscle repair and reduce inflammation. Protein, for instance, is a cornerstone of her diet, helping to rebuild muscle fibers that break down during training. She also emphasizes the importance of staying hydrated, particularly after sessions in the sauna, where the body loses a significant amount of water through sweat.

Tia’s approach to nutrition is a reminder to athletes that recovery is a 360-degree process, involving not just physical therapies but also the right diet to support those efforts. Post-recovery nutrition, such as protein and electrolytes, is essential for muscle repair and rehydration after intense sauna or ice bath sessions. “You can’t out-recover a bad diet,” Tia advises, urging athletes to pay attention to what they eat and ensure their nutrition complements their recovery routines.

For gym owners, offering nutrition coaching alongside recovery facilities creates a holistic approach that enhances athletes' performance and well-being, positioning the gym as a true health and wellness destination.