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Message Escape the ordinary | Escape the ordinary || Escape the ordinaryWelcome to ld Sauna Club A fit-mer’s guide

Escape the ordinary | Escape the ordinary || Escape the ordinary

Chapter 1: What is ld Sauna Club? Imagine stepping into a warm, wood-fired sauna nestled in nature, steamrising as you take in the fresh air, birdsong, and the calm of the outdoors. Itmight be a beautiful sunny day, it might be raining heavily with a chill inthe air. The sauna is a toasty 80 - 90 degrees celsius, and it starts to warm you toyour bones as you take in the views out the picture window. Yep, you’re feeling more relaxed already just reading that aren't you?! At Wild Sauna Club, this is what we bring. A unique opportunity for you to trulyrelax and unwind in beautiful, rural locations in Leicestershire and NorthNorthamptonshire. We offer a mobile sauna experience that combines the ancient ritual ofsauna entwined with the rejuvenating power of nature. Coupled with a wildswim or our contrast therapy cold plunge baths, Wild Sauna Club is your escape from the ordinary. Escape the ordinary | Escape the ordinary || Escape the ordinary

Chapter 2: What to Expe – How It Works Step by step:Arrival: Arrive 5–10 minutes early for your session. You'll be greeted by yoursauna host and shown to the changing area. Get ready: Change into your swimwear. Have a towel ready to sit on in thesauna, water bottle, and flip-flops/sliders/crocs. Sauna session: During your session you’re going to cycle through periods inthe heat and cooling off. Everyone has a different tolerance to hot and cold,so there is no magic number for how long you should be in each, but as abasic guide, typically, you’ll start with your shortest cycle in the heat first asyour body adjusts, this will be about 5-7 minutes. Then you’ll cool down,allowing your body to acclimatise between each area, then repeat theprocess. Your second time in the heat you might be able to stay for longer -maybe 10-15 minutes. Cooling down: When you step out of the sauna, don’t hop straight into thecold plunge, enjoy the breeze, take a moment for your body to cool offnaturally and your heart rate to normalise, then take a cold plunge. Coldplunging is all about your breathing. Use long slow out breaths to help yourbody acclimatise. You only need to stay in the cold water for 1 or 2 minutes toget the benefits. Let your body normalise before heading back into the sauna.Repeat as desired: You should be able to get 3 to 4 cycles completed duringan hour session. Always go at your own pace and listen to your body. The sauna and cold plunge are not a place for competition. If you’ve done contrast therapy before, remember, everytime is a newexperience and what you’ve done before might feel different each time. Ourbodies react differently based on how hydrated we are, how much we’veeaten and when. For women especially, our tolerance to hot and cold can becompletely different throughout the month. Always listen to your body andlean into how you’re feeling. Your sauna host will be on hand to guide you and answer any questions you have during your session.

Sauna Repeat Cl off Rest 10-15 minutes whatever feels right for you Dip in the coldplunge 1-2 mins or just cool offin the air, orstand in thefootbath Go for another cycle! Just enjoy the processand allow your body tonormalise betweensessions in the hot andcold Escape the ordinary | Escape the ordinary || Escape the ordinary

Chapter 3: What to B th You Swimwear 2 x towels (1 to sit on in the sauna) Flip flops / crocs / sliders Changing robe / towelling robe / dressing gown Water bottle Easy to put on clothes for afterwards

Escape the ordinary | Escape the ordinary || Escape the ordinary

Chapter 4: Health Benefits of Sauna Mental Health Benefits:Stress relief: Sauna reduces cortisol levels, easing anxiety and mental tension.Mood boost: Heat exposure triggers endorphin release—our brain’s natural "feel good" chemicals.Mindfulness: The ritual encourages being present, helping quiet the mind.Physical Health Benefits:Improved circulation: Heat causes blood vessels to dilate, supporting heart health.Muscle recovery: Ideal after exercise—heat soothes sore muscles.Detoxification: Sweating supports the body’s natural detox processes.Sauna to improve: Regularly sauna to reduce the risks of: skin healthheart healthmetabolichealthmood &relaxationdepressionacnepain reliefstresstolerancemusclerecoverysleepdementia &Alzheimer’sstroke & heartattackhigh bloodpressureSource: British Sauna Society

Physical Health Benefits:Reduced muscle soreness and inflammation: cold water immersionconstricts blood vessels, reducing swelling and inflammation afterexercise, which can aid in recovery. Improved circulation: alternating between cold and hot can enhancecirculation, delivering oxygenated blood to tissues and flushing outmetabolic waste. Boosted immune system: regular cold water exposure may increase whiteblood cell production, potentially strengthening the immune system. Improved metabolism: cold exposure can activate brown fat, which burnscalories to generate heat, potentially aiding in weight management. Enhanced skin and hair health: cold water can tighten pores, improvecirculation, and potentially reduce dandruff, leading to healthier-lookingskin and hair. Pain relief: cold therapy can help reduce sensitivity to pain and isparticularly effective when managing pain with swelling. Mental Health Benefits:Increased mental resilience: cold water therapy can help build resilienceby exposing the body to a challenging environment, potentially improvingmental strength and stress management. Improved mood: studies suggest that cold water immersion can increasealertness, reduce stress and anxiety, and enhance overall mood. Reduced cortisol levels: cold water exposure may decrease cortisol levels,the hormone associated with stress. Improved sleep quality: cold water therapy can help regulate melatoninrelease, potentially improving sleep quality. Source: Lauren Bedosky, Everyday HealthThe latest research by Dr Susanna Soberg has found that, for women inparticular, the water doesn't need to be icy cold to get these benefits. Thatwater of 14-16 degrees celsius is cold enough - feel like very good news!Chapter 5: Health Benefits of Cold Water

Hydration before, during, afterWhy it’s crucialSweating in a sauna depletes your water and mineral levels.Hydration helps you:Avoid dizziness or fatigueSupports cardiovascular regulationFlush toxins effectivelyHydration tips:Before: Drink at least 500ml of water an hour before your session.During: Sip water between each sauna round. Electrolyte drinksare a bonus, or use a pinch Celtic Salt in your water.After: Continue hydrating and enjoy a nourishing meal post-session.We’ll always have water available but it’s best to bring your own too.Avoid alcohol or caffeine before arriving - they can dehydrate youfurther. And if you are going to be drinking alcohol after a saunasession, please remember that the alcohol could effect you muchfaster than it usually might - this will be because of your hydrationlevels. Chapter 6: Hydon

Chapter 7: B Your Session Booking is easy via our website www.wildsaunaclub.co.uk 1.Head to the booking page 2.Choose your preferred location 3.Find the dates and time you’d like 4.Pay securely online 5.You’ll receive an email confirmation straight away 6.You’ll also get email and text reminders nearer to your session 7.Arrive and relax! Any questions, drop us a line at: hello@wildsaunaclub.co.uk Head to our website and find the booking page. Here you’ll see all ourcurrently available locations. Escape the ordinary | Escape the ordinary || Escape the ordinary

The first thing to say is please don’t worry about any of it. Lots of people getworried about the cold plunge, lots of people worry about being in theirswimwear, people worry about not usually likely saunas. The sauna is a super inclusive space that is supportive and welcoming. And ifyou’re not feeling getting into the cold water, you can choose not to. Ego andcompetition is not something we welcome in - do what feels right for you. “The only rule of the sauna is that you do what youfeel good to be doing.”Finnish Ambassador Mr Jukka SiukosaariIf the only other saunas you’ve been in are indoors with electric heaters, youmight be surprised how different our wild sauna feels. There is a big picturewindow that everyone sits facing, and there is also a large glass door. So youwon't feel claustrophobic. It’s also a much gentler heat from our wood-firedstove than you get from a electric heater. And our sauna is really wellventilated. The whole experience is very different to gym saunas. If you’re new to the experience, we’ll support you through your session. Hereare some tips to remember: Ease In: Start with shorter stints inside the sauna (5-10 minutes is great) Breathe deep: Focus on slow breathing for maximum relaxation Stay low: Allow your body to adapt to the heat by sitting on a lower bench Unplug: Use the time to be present, reflect, or connect quietly Ask us: We're here to help - just ask your sauna host if you’re unsureAnother great tip is to try one of our sauna hats. The thermal properties ofthe wool felt allow you to tolerate the heat better - nobody believes us untilthey try one!This is your chance to escape the ordinary and do something that is goingto make you feel great. Chapter 8: ps for fit-me

Stay connectedExplore more:Visit: www.wildsaunaclub.co.ukInstagram: @wildsauna.clubFacebook: @wildsaunaclubContact: hello@wildsaunaclub.co.ukWe can't wait to welcome you into the Wild Sauna Club to experiencethe heat, the stillness, and the wild.We’re onpage 262!!!!Escape the ordinary | Escape the ordinary || Escape the ordinary

Escape the ordinary | Escape the ordinary || Escape the ordinary