Thermal Wellness Coaching & Design

Heat.
Cold.
Play.

Your playground awaits.

Whether you're searching for something that might finally help, or you're already in and ready to go deeper — heat and cold have more to offer you than you know.

Start Your Journey Find Your Place
180°F
Sauna
45°F
Cold Plunge
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Who This Is For

Two journeys.
One playground.

The heat and cold don't care where you're starting from. They meet you exactly where you are.

🌊

You're searching for something.

You're navigating physical or mental health challenges and looking for a practice that might actually move the needle. You're drawn to heat and cold but don't know where to begin — or if it's even right for you.

  • Chronic illness, pain, or fatigue
  • Depression, anxiety, or burnout
  • Nervous system dysregulation
  • Looking for a grounding daily practice
  • Ready to try — scared to start
🔥

You're already in the water.

You've felt what heat and cold can do and you want more of it — better protocols, a proper setup, or to build this fully into how you live, train, and recover.

  • Athletes and high performers
  • Wellness enthusiasts going deeper
  • Building a home or commercial setup
  • Want contrast therapy as a lifestyle
  • Ready to play at the edges
Services

Coaching &
Design

From nervous beginners to serious practitioners. From a backyard barrel to a commercial wellness space. From virtual check-ins to living the full experience. Here's how we play.

🔥
Heat

Sauna Coaching

Learn to use heat with intention — not just sitting in a hot box. Protocol design, duration, breathwork, and training your nervous system to find ease in the heat.

Virtual In-Person On-Site
🧊
Cold

Cold Plunge Coaching

From your first cold shower to advanced protocols. Breathwork, mental training, nervous system response — meet the cold with confidence, not dread.

Virtual In-Person On-Site
♾️
Contrast

Contrast Therapy

The full playground — hot to cold, timing the transitions, stacking with your training, lifestyle, and health goals. This is where the magic lives.

Virtual In-Person On-Site
📐
Design Guidance

Sauna & Cold Plunge Design

Building your own setup? I'll guide you from concept to completion — materials, layout, heater and tub selection, ventilation, and more. No guesswork.

Virtual In-Person

Home Setups

Backyard barrels, basement builds, outdoor structures — real spaces, real budgets.

Commercial Spaces

Gyms, studios, spas, retreats — built to impress, built to last.

Product Guidance

The right heater, tub, wood, and accessories for your specific goals.

How We Work Together

Three ways to
enter the playground.

01
Virtual Coaching

Work together from anywhere. You have access to heat or cold — I bring the knowledge, protocol, and accountability to help you make the most of every session.

  • 1:1 video sessions
  • Custom protocol design
  • Messaging support between sessions
  • Progress tracking
02
In-Person Sessions

Hands-on coaching at your location or mine. Real-time guidance, side-by-side sessions, and on-site design walkthroughs for those who want to feel it in person.

  • On-site coaching sessions
  • Live contrast therapy guidance
  • In-person design walkthroughs
  • Space assessment & planning
  • Contractor guidance
03
On-Site Immersion

The deepest dive. I come to you. We build a full multi-day thermal wellness experience around your space — your home, retreat, or facility — with morning-to-evening protocols, education, and real transformation.

  • Multi-day on-site programs
  • Full daily thermal protocols
  • 1:1 coaching throughout
  • Movement & recovery integration
  • Personalized take-home plan
"Imagine a sauna on the beach. The heat builds. You run into the winter ocean. You bodysurf back in. You do it again. That's what's possible."
The Vision

This is what thermal wellness looks like when it becomes truly yours — not a treatment, not a routine, but a playground. That feeling is what guides everything we build together.

Want to know the story behind it?

Read My Story
Work With Me

Ready to find your
playground?

Let's find out where you are, where you want to go, and how heat and cold can get you there.

Book a Discovery Call Ask Me Anything
My Story

I thought I was going to lose my body.
Instead, I found my playground.

This is the story behind Stoke & Plunge — and why I believe heat and cold can change lives.

"I wanted to wash away on a beach. Then I found sauna and cold plunge."

A few years ago I was diagnosed with Hypokalemic Periodic Paralysis — a rare neuromuscular condition that causes episodes of severe muscle weakness and paralysis. I was facing the very real possibility of ending up in an electric wheelchair and assisted living. I was terrified, grieving, and searching for anything that might help.

Then I found sauna and cold plunge. Not from a doctor's recommendation — just from curiosity and desperation, the way most real discoveries happen. Slowly, session by session, something started to shift. My strength began returning. The severity of my symptoms improved. I learned to face my triggers, observe my body without panic, and find my own balance between heat and cold.

What started as a medical necessity became something I genuinely loved. I stopped dreading it and started looking forward to it. It became my playground — a place to feel my body, challenge it gently, and find joy in what it could still do.

Today I surf. I practice yoga and tai chi. On my last birthday I rented a sauna right on the beach, heated up, ran into the winter ocean, bodysurfed back in — and did it over and over again. That moment is why Stoke & Plunge exists.

I'm not a doctor and I don't pretend to be. What I am is someone who has lived this deeply and found that the most powerful thing heat and cold can do is teach you to go inward — to listen to your body, train your system, and find your own balance. Whether you're suffering and searching, or already in and wanting to go further — I want to be the guide I wish I'd had.

The diagnosis
Hypokalemic Periodic Paralysis

A rare neuromuscular condition causing episodes of muscle weakness and paralysis. Facing a wheelchair and assisted living, I found thermal wellness as a path back to my body.

✦
The diagnosis. HPP. Facing a wheelchair, assisted living, loss of independence. Wanting to wash away on a beach.
~
The discovery. Sauna and cold plunge. Cautiously at first — then with growing confidence and curiosity.
~
The shift. Strength returning. Symptoms improving. Learning to observe without fear. Finding balance.
↑
The playground. Surfing, yoga, tai chi. A birthday sauna on the beach. Running into the winter ocean. Doing it again.
How I Work

A philosophy built on lived experience.

One

Observe, don't force.

Heat and cold reveal your body to you. The practice is about learning to listen — not pushing through blindly. We build protocols around your body, not someone else's.

Two

Play is the point.

This isn't punishment disguised as wellness. When heat and cold become something you look forward to — something joyful — that's when it becomes sustainable. That's the goal.

Three

Meet people where they are.

Whether you're stepping into your first cold shower or designing a commercial sauna retreat, the guidance adapts to you. There is no one-size-fits-all in thermal wellness.

Beyond the heat & cold
Surfing Yoga Tai Chi Cold Water Swimming Breathwork Movement
Work With Me

Ready to find your
playground?

You don't need to have it figured out. You just need to be curious. Let's start there.

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