Rose Unwin Wellness

27/07/2026

What do I actually do? 🤔

There isn't really such a thing as a Monday-Friday, 9-5 in my world.

I fiercely protect time for my family, hobbies and my own wellbeing, but outside of that... I'll happily admit I'm a bit of a workaholic. The difference is, I genuinely love what I do.

Helping people improve their health, performance and quality of life is a privilege.

Some days I work from 9:30am until 3pm before taking the kids swimming and doing bedtime. Other days I'm with clients from 9:30am until 8pm, with a few breaks in between.

Most days I work with 3-5 private clients, with sessions lasting between one and two hours. In two hours, we can create real, meaningful change. Three weekly sessions are often enough to build habits that can support someone for months before they need a tune-up.

Recently, someone even asked if I'd spend two days at their home, observing how they live and helping new habits around sleep, movement, breathing and cold exposure become part of everyday life. I've never offered that before... but it's certainly an interesting idea!

So what fills my week?

✅ Private client sessions always come first.
✅ Then there's the less glamorous side of running a business: marketing, accounts, planning and CPD.
✅ I host Open Sauna & Cold Dip sessions 3-4 times each week.
✅ I run breathing classes plus approx three seasonal workshops or special events each month.
✅ Then come the one-off projects with companies, executives and athletes, either in person or online.

The topics I speak and coach on most often are:
• Contrast Therapy: Looking Beyond the Trend
• Breathing for Performance
• Optimising Sleep & Lifestyle for Performance
• Hormetic Stress for Success

Lately I've also been invited to wellness and longevity shows, soaking it all in and coaching people through their first ice bath experiences. That's been great fun and something I'm looking forward to doing more of.

So that's my typical week.

About 80% is predictable... and the other 20% is made up of exciting opportunities that seem to appear out of nowhere.

And speaking of exciting...

There's something BIG coming in around three months' time, and I can't wait to share it with you. 👀

26/07/2026

Here we go, doing life aged 38 😎.

I spent the day in my most natural environment ( water - Spencer's swimming pool and then Lyme Regis beach 💧) and in my one of my most regular daily outfits, a swimming costume!

It was very special to have both brothers, my sister-in-law, Mum, kids and Charlie all there, plus some Devon young farmer friends from growing up. Thanks for hosting us Spencer and Lizi!

I suspect a birthday wish list says a lot about a person...

On mine, I had:

🏑 Strip of astroturf to roll out onto the driveway to practice hockey skill work
🍳 A new large pan without the nonstick surface (no thanks to those toxins)
📖 Dr Kristen Holmes' new book (Head of Human Performance at Whoop)
🍫 Some posh chocolate

24/07/2026

Watch Alex closely. (Hey Alex 👋)

As she lowers into the water, notice her breathing hitch, just briefly, and her body tense a little. That's her cold shock response activating.

Within seconds, Alex's heart rate increased, and her breathing wanted to speed up and become shallow, but she didn't allow this to happen.

Regaining composure, you'll notice her shoulders begin to drop. Her breathing slows. Her body starts to settle - great job Alex!

That's exactly what we're looking for! Not someone who can "tough it out."

Don't spend the duration of your cold dip bracing, holding muscle tension and breathing poorly. You don't teach your brain anything, all you've done is send signals confirming that you don't feel safe .

When you enter cold water, the goal isn't to fight your body's response. It's to work with it, to train it. Rewire the psychophysiological stresses responses that you have - this is the mastery.

By slowing your breathing, relaxing your muscles and staying present, you give your nervous system time to adjust, you're teaching your body that it can move from stress back into calm.

When you cold plunge, remember:

✓ Enter slowly.

✓ Keep breathing.

✓ Never hold your breath.

✓ Never push beyond your limits.

✓ Never cold plunge alone

The goal is to stay calm while your body adapts ✨️💪.

21/07/2026

Heat wave temperatures 🌡& the cold shock response.

Notice how everyone is flocking to local rivers, lakes and coast lines? People can get themselves into a spot of bother when their core temperature is slightly elevated, their skin temperature is higher than normal and yet the water is cold 💧.

This leads to stronger harder vasodilation and potentially more autonomic conflict (more on this next week) in the first 10 seconds of entering the water.

This is why a seemingly healthy fit person might end up in the news linked to a tragic drowning incident 😔.

APPLYING THIS THEORY FOR ME:

I just ran for 35 mins in the heat so core and skin temps are elevated.
I was keen to cold plunge at 9-10 degC because I'm feeling vibrant and robust in the follicular phase of my cycle.
So this was my approach.... use the cold shower or warmer tub as a primer.

This way I can enjoy all the benefits of cold water whilst minimising the risks. ✨️👌

20/07/2026

A night time disturbance & skiing | Reasons for coming | August events

Last night I had to apply the sleep advice I give out

14/07/2026

Science tells us that one of the most powerful things for our wellbeing is connection.

So I’ve built an entire evening around it.

✨ Here’s how the evening will flow...

18:30 – Arrival
Settle in beneath the willows with a welcome drink as the garden begins to glow in the evening light. Take a moment to connect with your surroundings and let your senses settle.

Sauna & Cold Plunge
Warm yourself in the Finnish sauna before stepping into our Monk cold tubs, with gentle guidance from me. Connect with your body and notice how it responds to the contrast of heat and cold.

The Supper
A seasonal feast, cooked live over fire by Wyn Jones. Connect with the food in front of you, savouring the flavours, textures and the simple pleasure of eating together.

Wind Down
Relax beneath the willows with the sound of the Nailsworth stream as your soundtrack. Connect with others through easy conversation, while your brain is bathed in endorphins, serotonin and oxytocin. Expect good company, good conversation, and plenty of feel-good vibes. ☺️✨

21:00 – Evening Ends
Head home feeling refreshed, reconnected, and ready for a deep night’s sleep.

Saturday 18th July
There are just a few places left.
Tap the link in my bio to join us.