Recover between sessions
Training only adds up if you recover from it. Your check-in already tracks sleep, soreness and how the week went, and your coach plans the easy weeks from it. For sports massage, we refer members to our recovery partner in South Florida. In-home massage is planned.
The basics
Nothing here is new. The point is that your coach sees it every week and changes the plan when it slips.
The CDC recommends 7 or more hours a night for adults up to 60. The check-in asks how you slept; a short week means holding volume, not adding it.
When performance drops below last week, or after a long climb in volume, the next week drops to around maintenance and the block restarts.
Walks, light cardio and mobility on the days between sessions. They count, and they're written into the plan.
Protein at each meal and enough food on training days. Coached Plus members set targets with their coach.
Sleep figure: CDC, About Sleep. Volume rules: see the weekly check-in.
What the check-in does with it
| You report | Next week |
|---|---|
| Slept badly most nights | Same sets as this week. No new load until sleep recovers. |
| Still sore at the next session | Hold that muscle's volume; swap a hard exercise for an easier one. |
| Couldn't match last week's numbers | A deload week at about maintenance, then a fresh block. |
| Busy or stressful week coming | Shorter sessions, fewer hard sets, the key lifts kept. |
| Something hurts and isn't easing | Train around it and see a doctor or physical therapist. Your coach doesn't diagnose. |
Sports massage with our recovery partner
Members in South Florida can book sports and deep-tissue massage with RosaVita Wellness, our first recovery partner. You book and pay her directly.
RosaVita Wellness
Maria Rodriguez, LMT FL license MA108004
Licensed massage therapist trained at Miami Dade College: Swedish, deep tissue, sports recovery and myofascial work, at her own practice. Sessions by appointment.
| Sports Recovery Massage | 60 min | $130 |
| Sports Recovery Massage | 90 min | $160 |
| Deep Tissue | 60 min | $130 |
| Deep Tissue | 90 min | $160 |
| Swedish | 60 min | $120 |
| Myofascial Release (introductory) | 60 min | $125 |
Her published prices, from rosavitawellness.com on 30 October 2026. RosaVita sets and charges them; check her site for current prices.
How the referral works
- Your coach suggests a timeUsually the end of your heaviest week, or the start of a deload, so the massage lands when it helps most.
- You book with RosaVitaOn her site, at her practice. Tell her you train with Raw Days and what your week looked like.
- You pay her directlyRaw Days doesn't take payment for massage. Your coaching membership doesn't change.
- Tell your coach how it wentIn the next check-in, so next week's plan can take it into account.
Massage is for recovery, not treatment of an injury. RosaVita Wellness is an independent practice; Raw Days refers members to it and doesn't supervise her work.
In-home sports massage
A licensed massage therapist comes to your home with a table, for 60 or 90 minutes, after your heaviest training week. Florida first. Nothing can be booked or paid for yet; join the waitlist and we'll write when it opens.
Join the waitlistHow in-home would work
Separate from the partner referral above. The plan, as it stands; it changes if the licensing work says it has to.
Book with your week
Pick a time in the app. With your permission, the therapist sees which muscles took the most work that week.
A licensed therapist
Only Florida licensed massage therapists. Their name and licence number are on every booking and every listing.
At your door
They bring the table, linens and oil. You need a quiet room about 2 by 3 metres (7 by 10 feet).
Licensing first
Massage is a licensed profession in Florida. We won't sell in-home massage until all of this is in place, and every listing of a therapist on this site carries their licence number.
- Every therapist holds a current Florida massage therapist licence (numbers start with MA), checked with the Florida Board of Massage Therapy.
- Florida law, s. 480.0465, requires the licence number in every advertisement for massage. Ours will carry it.
- Licensing in Florida already includes background screening (s. 480.041). We add our own check and ask for the therapist's liability insurance.
- Whether Raw Days also needs a massage establishment licence for an in-home service is a question for the Board and our lawyer before launch.
- Sports massage helps you feel recovered. It isn't treatment for an injury, and it isn't part of your coaching.
Sources: Fla. Stat. 480.0465, 480.041, Florida Board of Massage Therapy.
Expected prices
Our estimate, not final. For comparison, Soothe listed sports massage in downtown Miami at $144 to $274 for non-members, depending on length, on 30 October 2026. Tips are optional and go to the therapist in full.
The waitlist
This opens an email to contact@rawdays.com with your answers. We'll write once, when it opens in your area. Licensed massage therapists can use the same form.
Questions
Can I get a sports massage now?
If you're in South Florida, yes: book with our recovery partner, RosaVita Wellness, at her practice. In-home visits are the part that's still planned.
When will in-home massage be available?
There's no date yet. It starts once the therapists, insurance and licensing are in place. The waitlist gets the first email.
Where in Florida?
The ZIP codes on the waitlist decide where we start. Outside Florida, the recovery coaching above works anywhere.
Do I need to be a coaching member?
The plan is to open it to members first, with Coached Plus members getting the first slots.
Will insurance or an HSA pay for it?
Usually not for sports massage without a prescription. Ask your plan administrator.