I recently had the chance to visit ash and ice in pleasant Grove, utah. it was a beautiful facility and a fantastic contrast therapy experience.

The heat of the sauna presses in on me.

I hear the sound of the heater crackle and hiss as a drop of sweat rolls down my nose.

The dim, cozy room smells like cedar, and I inhale deeply. The heat feels sharp in my nostrils, a stinging sensation that lands me fully in the present moment.

This is what I love about the sauna, I think, calming my breath despite the intensity. The quiet. The way nothing else is going on except this.

Here, there is no to-do list. There is nothing to achieve. I can set down my usual pace of life and simply be.

I am lucky to have this place all to myself today. It gives me a chance to relax, to re-center, to check in with myself.

Even though the heat can feel overbearing at certain moments, I love this feeling it gives me. A feeling of strength, of being able to sit with discomfort. As my heart rate increases and I can hear my pulse, I focus on letting go. Surrendering to the heat, to the sweat.

After the little hourglass timer on the wall finishes its cycle, I swing open the door and step out into the main room, toweling off. I take a sip of water. I rinse under the shower.

I move slowly and mindfully, in no rush.

I take a few deep breaths and walk over to the 45-degree cold plunge tub. I step in quickly and lower my body down into the icy water. I extend my legs and feel the cold circulating around me. I slowly sink deeper, allowing my chest and shoulders to submerge. I concentrate on my breath.

Quick inhale… long, slow exhale. A breath in… a breath out. I focus on slowing down the exhales, finding the rhythm of my breath as I acclimate to the freezing cold water.

The cold prickles everywhere, calling attention to my hands and feet. I feel a sense of expansion, like time has slowed down and every second that ticks by is taking forever. I glance at my watch, checking to see how much time has passed, realizing it’s only been a minute. I focus again on my breath, trying not to worry about the time.

Just feel, I tell myself. Just listen.

I close my eyes and focus on what my body has to tell me in this moment.

I feel a sense of resilience wash over me, a steadiness despite the intensity of the cold.

A few minutes later, I’ve started to shiver. I want to get out, but I remain calm and stay in the water for a bit longer.

After I’ve reached my goal of four minutes in the cold, I stand up to leave the tub, noticing how my entire body feels so tremendously alive. I sit in one of the lounge chairs, lean my head back, and take it all in. A rush of energy that feels clear and light surges through my whole body. I continue to shiver, chuckling at how my body is still shaking. I breathe deeply, welcoming the mood boost that this practice brings.

After doing the sauna and the cold plunge, I feel calm.

One unique aspect of Ash and Ice's facilities is that they have four different cold plunge tubs set at four different temperatures!

I recently had the pleasure of visiting Ash & Ice, one of Utah’s newest and loveliest contrast therapy studios located in Pleasant Grove, about 45 minutes south of Salt Lake City. This place is freaking awesome! Whether you’re already a fan of contrast therapy or you’re brand new to it, Ash & Ice is a wonderful place to experience the power of the sauna and cold plunge.

It is one of few places in the Salt Lake City, Utah area where you can experience these wellness therapies (as of summer 2024), and in my opinion— one of the best.

The facility features:

A beautiful, spacious entryway and fast, easy check-in process
Friendly, knowledgeable staff with a genuine passion for what they do
Clean, contemporary, minimalist bathrooms and locker area
Two traditional Finnish saunas with the temperature set to 210-220 degrees Fahrenheit
Two infrared saunas with the temperature set to 140-150 degrees Fahrenheit
A gorgeous bathhouse aesthetic featuring an open floor plan and custom showers to rinse off between the heat and the cold
Four pristine Plunge tubs with various temperatures to choose from: 40 degrees, 45 degrees, 50 degrees or 55 degrees (all chlorine free and pool code compliant)

I spoke to one of the owners, Joshua Harrison, about his experience opening Ash and Ice— what an uplifting and inspiring conversation! I found out that Joshua and his sister Cathryne Hundley founded Ash & Ice in part because of the powerful effects contrast therapy was having on her Multiple sclerosis (MS) symptoms. A mom of three, she needed help dealing with inflammation and symptoms so disruptive that she was having trouble walking.

MS is a chronic disease of the central nervous system. Contrast therapy helps by improving circulation, reducing muscle spasticity, and alleviating pain. The alternating temperatures promote blood flow, which can help decrease inflammation and enhance the delivery of oxygen and nutrients to tissues. The heat can relax muscles and ease stiffness, while the cold can reduce inflammation and numb pain. Together, these effects can help improve mobility and comfort for people with MS.

Joshua and Cathryne are also passionate about the mental health effects of sauna and cold plunge, and the powerful effect it can have on boosting our mood.

Whether someone who comes is is suffering from depression, anxiety, or another mental health concern, or perhaps they’re an athlete looking for faster recovery, Ash & Ice is a welcoming community space meant to support healing and recovery.

Joshua and Cathryne worked hard to bring Ash & Ice to the Salt Lake valley community, and even had to go through the process of working to write and pass a bill to make single use tubs allowed for commercial use. (For more information, see Senate Bill S.B. 106 Public Cold Bath Requirements.)

Their passion for wellness and community has been a driving force behind Ash & Ice, and it shows in all of the small details, welcoming space, and affordable pricing that make the business unique.

As Joshua said during our conversation, “Let’s get people healthier. We want to help people and build a community. We want this to be a welcoming and calm space for everyone.”

I certainly felt that sense of calm while visiting Ash & Ice, and can’t wait to visit again soon! I highly recommend checking out the space, trying out the sauna and cold plunge, and getting to know the staff— they are awesome!

Ash and Ice contrast therapy studio in pleasant grove, utah. Photo courtesy of ash and ice.

Benefits of Contrast Therapy:

✅ A major mood boost from the endorphins 😇

✅ Reduced inflammation and pain

✅ Accelerated muscle recovery

✅ Builds mental resilience

✅ You feel fully present

Here are 10 reasons to try a session at Ash & Ice:

It boosts circulation. ❤️
Ignites your metabolism.
Melts away stress. 😅
Soothes tired and achy muscles.
Gives you glowing skin.
Lifts your mood. 💥
Boosts your immunity.
Sharpens mental clarity. 🧠
Speeds up post-workout recovery. 💪🏼
Increases resilience.

What makes Ash & Ice unique?

They have both traditional and infrared sauna available. Usually places with sauna in Salt Lake City have one or the other, not both.
The plunge tubs have four different cold temperatures to choose from (kind of like Goldilocks, you can choose what works for you and challenge yourself to try different temps). This is great for people who are new to cold plunge and want to work their way up to colder temperatures. It’s also a great way to mix up your routine based on what you need at any given time; you don’t always have to go for super cold, you can try out all of the different options.
There’s no chlorine in the water, unlike some other contrast therapy places.
The water is dumped and refilled every night and the Plunge tubs feature an innovative design that includes a smartphone holder so you can easily time your plunge.
Unlimited membership fees are only $150/month, which is significantly less than other similar unlimited memberships for this kind of service in the Salt Lake City area.