Vitality Health + Wellness

03/03/2026

Cold therapy is powerful but timing matters. If you are doing high pressure strength training, wait 4 to 6 hours before jumping into cold. Going immediately after can slightly blunt muscle growth. This really only matters if you are training specifically for hypertrophy. If your goal is recovery, inflammation control, mental resilience, or performance, cold is still a win. Train smart. Recover smarter.

If you want it punchier:

Pro tip. Do not cold plunge immediately after heavy lifting if muscle growth is your goal. Wait 4 to 6 hours. Immediate cold can slightly reduce hypertrophy signaling. This only matters if you are chasing size. If you are training for longevity, recovery, or inflammation control, cold still delivers big benefits.

02/24/2026

Throw-back Tuesday. When rhe cold plunge was outside. It was actually pretty magical.

02/20/2026

When others coast, you separate.
75 Day Hard
March 18 – June 1
This is not just a challenge. It is 75 days of structured habit formation designed to rewire your brain and body before summer.

Research shows habit formation takes an average of 66 days. We run 75 to push beyond the threshold where behaviors stop feeling forced and start becoming identity.

Daily movement increases BDNF, supporting neuroplasticity and mental resilience.
Cold exposure increases norepinephrine, improving mood and stress tolerance.
Sauna supports cardiovascular health and recovery through heat shock proteins.
Hydration directly impacts cognitive performance and energy.
Structured discipline reduces decision fatigue and strengthens executive function.

This is not about quick weight loss.
It is about changing how you think, respond, and show up.

If you want to understand the science behind why this works physically and mentally, read the full blog here.

Sign up before March 1 to receive the early admission discount.
Payment plan options are available.

Spots are limited.

Register here:
https://square.link/u/6n8gkGtv

https://vitalityhealthandwellness.fit/2026/02/20/why-75-days/

Discover the science behind the 75 Hard program, designed for mental toughness and lasting change over 75 transformative days.

02/10/2026

As a worker, sometimes it’s necessary to pause and enjoy the amenities around me—to sit back, relax, sweat it out, and reset so I can show up as my best self.💪🤍

01/28/2026

Growing your business starts with you. Your energy, focus, and nervous system determine how well you lead. High performers prioritize movement, cold exposure, recovery, and stillness before the day demands their attention. When your body is regulated, your mind stays clear and your decisions improve.

Discover how high performers enhance their business success with hot, cold, and recovery techniques for energy and clarity.

01/23/2026

Perimenopause, marked by fluctuating hormone levels, leads to symptoms like sleep disruption and mood changes. Therapies like cold exposure, saunas, and red light can aid manage these symptoms early. These strategies promote nervous system regulation, improve insulin sensitivity, and support recovery, ultimately enhancing quality of life during this transition.
Cold therapy: 2 to 4 sessions per week, building gradually
Sauna: 2 to 4 sessions per week, earlier in the day or at least a few hours before bed if you run wired at night
Red light: 3 to 5 sessions per week, consistent dosing
Strength training: 2 to 4 days per week
Walking: most days
Nutrition: protein forward, steady carbs, hydration, and electrolytes especially if you sauna

Discover how cold plunge, sauna, and red light therapy can alleviate perimenopause symptoms and why starting early is crucial for health.

01/16/2026

Discover how GLP-1 medications aid weight loss and the crucial plan needed for sustainable results. Avoid common pitfalls and maintain health through cold therapy, hot therapy, physical fitness and nutrition

Discover how GLP-1 medications aid weight loss and the crucial plan needed for sustainable results. Avoid common pitfalls and maintain health.

01/04/2026

Four years ago, Vitality started with one clear mission: to help people lower inflammation and live better lives.

Because of you, that mission became real.

Thank you for supporting Vitality these last 4 years. For trusting us with your recovery, your health, and your well being. For walking through our doors, bringing your friends, and believing in what we are building.

Helping people reduce inflammation and feel their best is my purpose. 2026 feels full of growth and alignment, and I cannot wait to see where this next chapter takes us together.

12/14/2025

2026 Is Your Year | January Planner + Membership Package for $125 til Dec 20th, after goes up to $275

January is not about doing more.
It is about doing the right things, consistently.

We created the 2026 All Things Vitality Planner + January Kickoff Membership to give you structure, clarity, and momentum heading into the new year.

This package is designed for men and women, with an added layer of support for women who want to align their health, productivity, and energy with their cycle.

What the Planner Includes

This is not a basic planner. It is a full wellness and performance system.
Inside you will find:
Hot and cold therapy tracking
Goal setting and goal tracking
Vision boards for the year and 6 months
Daily gratitude pages
Meal planning
Workout planning
Habit tracking
Weekly and monthly reflections

For women, there is a dedicated cycle awareness sheet that helps you plan:

Nutrition
Fasting
Cold exposure
Sauna
Work and productivity

When you work with your cycle instead of against it, energy, focus, and consistency improve dramatically.

The Science Behind the Structure

According to the largest cold exposure study to date by Dr. Susanna Søberg, the ideal dose for overall health and longevity is:
11 minutes of cold exposure per week
57 minutes of heat exposure per week

This planner and membership are built around those exact numbers so you are not guessing or overdoing it.

What Comes With the January Package

For the entire month of January, you receive a special membership that includes:
4 cryotherapy sessions per week
3 sauna sessions per week
or
Oasis Shed hot therapy sessions
60 minutes or 40 minutes depending on your preference

This gives you the perfect weekly balance of hot and cold to kick off the year strong.

February Bonus
Starting in February, you can choose any Vitality membership and receive:
20 percent off for the first 3 months

Investment
All of this for $125

Planner only option:
$19.99
Available at Vitality in January
Available on Amazon starting in January

Vitalityhealthandwellness.fit to purchase today

How to Get Started
Purchase your package now
Start your membership in January
Pick up your planner at Vitality

11/26/2025

30% off custom cold plunges

Our custom Vitality At-Home cold plunges are normally $3,000 but right now you get yours for $2,200. This is our biggest discount yet.

You can choose a cedar finish or a galvanized finish and every plunge includes everything you need to set it up with no extra cost.

What your cold plunge includes:
• Cold plunge unit
• Ozonator
• Filter
• Temperature regulator
• Cleaning wand
• Choice of cedar or galvanized exterior
• One year warranty
• Financing options available
• No extra fees

These are the same plunges we use for athletes, high performers, and recovery clients. This setup keeps your water clean, cold, and ready every day.

To purchase call 541-613-8446 or go to vitalityhealthandwellness.fit and click shop.

And the discount is already applied

11/26/2025

Take 10% off a full Body Scrub experience when you use PROMO CODE: BODYSCRUB

Go to VitalityHealthAndWellness.fit
Select Services
Choose Massage
Scroll to the bottom and purchase your Body Scrub using the PROMO CODE: BODYSCRUB for 10% off.

You can book your session now or later.

What a Body Scrub includes:
• Foot soak with tea
• 20 minute sauna session
• Dry brushing
• Full body exfoliation with oils
• Body wrap with red light
• Scalp treatment with castor oil and rosemary
• Head massage and face massage
• Rinse off in the shower
• Option to add a 30 minute targeted massage for $40

Book your session and save today.

11/26/2025

Take 20% off all products.
Go to VitalityHealthAndWellness.fit to shop and purchase any items online. Use promo code "BLACK20" at checkout and you will get 20% off your entire order.

Place your order online and pick up at Vitality at your convenience. Limited time offer.