Jasmina Zapotoczna’s secret to peak performance – recovery is key

Jasmina Zapotoczna, a professional female boxer with a World Boxing Association (WBA) International flyweight title and a valued member at Total Fitness Wakefield, gives us insight into how her recovery regimen plays a pivotal part in her boxing success.

Originally born in Poland, Jasmina has fought hard throughout her professional career to achieve her outstanding record of 8 wins and just 1 loss, representing Britain in female boxing. Jasmina is now putting all her efforts into training for an upcoming European Title. She shares with us her favourite recovery activities that will enhance her performance, ahead of her next fight.

“As a professional boxer, my daily life revolves around intense training sessions, sparring rounds, and rigorous workouts designed to push my body to its limits. However, the secret to sustained performance and long-term success isn’t just about the hours spent in the gym — it’s also about how well I recover.” Jasmina explains. “Recovery is where the real magic happens, allowing my body to rebuild, repair, and come back stronger for the next challenge. Here’s an inside look at my recovery routine and why it plays such a crucial role in my performance.”

The power of sleep:

“If there’s one non-negotiable in my recovery routine, it’s sleep. As a boxer, my body is subjected to immense stress during training, and sleep is where the repair happens. During deep sleep, growth hormone production increases, promoting muscle recovery and repair.”

Sleep helps in:

• Reducing inflammation from micro-tears caused during workouts.
• Restoring energy levels by replenishing glycogen stores.
• Improving mental clarity, which is vital for focus and decision-making in the ring.

“I aim for at least 8–9 hours of quality sleep every night. A consistent sleep schedule ensures my body stays in optimal condition, ready to tackle both the physical and mental demands of boxing.”

Heat therapy -Sauna and heat treatment rooms:

“The sauna and heat treatment rooms at Total Fitness Wakefield, where I like to workout in spare my time, are a key part of my recovery regimen.”

Spending 15–20 minutes in the sauna post-training helps:

1. Improve blood circulation, delivering oxygen and nutrients to muscles faster.
2. Relax tight muscles, reducing post-workout soreness.
3. Flush out toxins, thanks to the increased sweating.

“Heat therapy has a positive impact on my mental relaxation, allowing me to unwind and reset after an intense session. The warmth soothes both my body and mind, which is just as important as physical recovery.”

Hydropool: Recovery in motion

“The hydropool at Total Fitness is another favourite of mine. This form of hydrotherapy combines the benefits of water immersion with gentle massage, provided by the air jets.” 

Hydropools are particularly effective for:

• Easing joint stress, which is crucial after high-impact workouts.
• Reducing inflammation and muscle fatigue.
• Improving flexibility.

“Spending time in the hydropool post-workout feels rejuvenating and it helps accelerate muscle repair so I can get back to training sooner.”

Meditation: Recovery for the mind

“Recovery isn’t just physical; it’s mental too. Meditation is a cornerstone of my routine, helping me clear my mind from distractions, reduce stress and anxiety, especially during fight prep, and cultivate mental resilience, which is as vital as physical strength in the ring.”

A calm and focused mind translates directly to better performance. Even just 10–15 minutes of mindfulness practice a day can make a world of difference.

Why recovery matters for an athlete?

“For athletes like me, recovery is about more than just feeling better after a tough workout — it’s about improving overall performance and preventing injury. Without proper recovery, overtraining can lead to fatigue, burnout, and even long-term injuries that could sideline a career.

Investing in recovery methods like quality sleep, heat therapy, hydrotherapy, and meditation ensures that my body and mind are always operating at their best. Recovery isn’t a luxury; it’s a necessity for staying competitive in the ring.

If you’re an athlete — or even just someone striving to push their physical limits — I can’t recommend prioritising recovery enough. It’s not about taking a break; it’s about taking control of your performance and giving your body the tools it needs to thrive.

So next time you finish a gruelling workout, don’t skip the recovery process. Hit the sauna, soak in the hydropool and take a moment to breathe. Your body (and your future self) will thank you for it.”