How Long Should You Stay in a Sauna? Time, Frequency, and Before or After a Workout
How long should you stay in a sauna? 10 to 20 minutes traditional, 20 to 40 infrared, less if you’re new. Plus how often, and before or after…
The 5EW Journal.
Training notes, field observations, and conversations with the people behind the work — from our coaches, community, and local Fitzroy North business owners.
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Ice Bath Benefits: What Cold Water Immersion Does (and Doesn’t) Do
Ice bath benefits, honestly: less soreness, a mood lift, the muscle-growth catch, and how long to stay in a 6-degree tub. Read this before you plunge.
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Contrast Therapy: How to Do a Sauna and Ice Bath Properly
Contrast therapy done properly: sauna and ice bath order, how long to stay in each, what it really does for recovery, and the lifting catch most guides skip.
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Infrared Sauna Benefits: What the Research Actually Shows
Infrared sauna benefits, sorted by what’s real: recovery, heart, pain, sleep and sweat. Plus why the fat loss claims don’t hold up. From the 5EW coaches.
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Hip Mobility Exercises: 10 Drills for Tight Hips (and Why Stretching Alone Is Not Enough)
10 hip mobility exercises, a 10-minute routine, a 2-minute self-check and the real reason stretching alone never quite fixes tight hips.
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Strength Training for Women Over 50: How to Start, What to Lift and What Changes
Strength training for women over 50: what changes after menopause, why lifting rebuilds muscle and bone, and a safe first 4 weeks from the 5EW coaches.
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Compound Exercises: The 8 Lifts That Do Most of the Work
Compound exercises, explained by the 5EW coaches: the 8 lifts worth building around, how to start each one, and 2 templates to copy this week.
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How Much Does a Personal Trainer Cost in Australia? A 2026 Guide
How much does a personal trainer cost in 2026? National prices, what inner-north Melbourne gyms charge, what drives the price and whether it’s worth it.
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Progressive Overload: The Simple Rule Behind Every Program That Works
Progressive overload, explained by the 5EW coaches: the 6 ways to progress, how often to add weight, and an 8-week example you can copy.
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Lower Back Exercises: 8 Moves to Strengthen a Sore Back (at Home or in the Gym)
Lower back exercises that build strength, not just stretch: 8 moves for home or the gym, a 2-day plan, the red flags to check first and how long…