Over the past decade, Australia’s fitness and wellness industry has evolved rapidly. What was once centered around traditional gyms or reserved for elite athletes has become far more inclusive. Recovery tools like infrared saunas, cold plunge and breathwork are now part of everyday routines, not just high-performance training programs. As awareness grows around the importance of rest, regeneration and long-term health, recovery is emerging as a key pillar in how Australians approach wellness — not just for performance, but for overall wellbeing.

One of the pioneers driving this shift is Tom, a former professional rugby 7s player turned entrepreneur. After an injury changed the course of his athletic career, Tom found himself on a new path — one that would eventually lead to the creation of TH7, a cutting-edge recovery clinic designed to make world-class recovery tools accessible to all. We sat down with Tom to hear more about his journey co-founding TH7, the science that fuels his passion, and how he’s helping redefine recovery in Australia.

Let’s dive in!

Hi Tom! Thanks so much for chatting with us. To kick things off, can you share a bit about your journey - from professional athlete to co-founder of TH7 - and what motivates you today?

Getting injured while playing rugby 7s was a real turning point for me. During my recovery, I discovered the Theragun, which ultimately led me to become one of their distributors in Australia. While it was rewarding to sell a product that genuinely helped people, I began thinking bigger — I wanted to create a space where people could access a full range of recovery tools, all under one roof. We initially focused on athletes, but it quickly became clear that recovery isn’t just for sport — it’s something everyone can benefit from, whether it's to move better, feel better, or simply reset. My own experience showed me how powerful the right recovery tools can be for both body and mind, and that’s what still drives me today — making that experience more accessible to everyone.

Before TH7 existed, what did your ideal post-game recovery routine look like? Were there any gaps or frustrations during that planted the seed for TH7?

Back when I was playing rugby, we’d sometimes have makeshift ice baths after training; it was usually just a wheelie bin filled with ice. By the time the last person jumped in, it was pretty questionable… It wasn’t until after university that I started learning about the benefits of recovery — saunas, proper ice baths, and red light therapy. At the time, these were things you’d only really find in professional sports teams, as there wasn’t anywhere accessible for everyday people to experience them. That gap planted the seed for what would eventually become TH7.

You and Greg Spurgin, a leading physiotherapist, make a powerful team. How did you first connect, and what sparked the idea of creating TH7 together?

I was very fortunate to meet Greg in 2021 through a recovery business I had launched back in 2018. At that time, Greg had heard my name and the business mentioned by a few mutual connections, so he reached out to organise a meeting. It was clear from the beginning that we were aligned — we both believed in creating something much bigger than a single-site offering. We wanted to build a network of locations and create a world-class recovery experience accessible to more people. Not long after, I decided to step away from the original business and partner with Greg to start TH7. Eighteen months later, we opened our first clinic in West End in October 2022.

What’s the one piece of recovery science that fascinates you the most - and why? Is there a piece of science you think would surprise most people?

One piece of recovery science that continues to blow my mind is around sauna use, particularly a Finnish study that looked at the long-term health benefits of regular sauna sessions. The study found that doing 4 to 7 sauna sessions per week, each lasting 20 minutes at around 80 degrees Celsius, could reduce the risk of dying from cardiovascular disease by 50%. Even more surprisingly, it showed a 65% reduction in the risk of developing Alzheimer’s and a 66% reduction in the risk of dementia. It also linked regular sauna use to a 40% reduction in all-cause mortality.

For athletes or wellness newbies curious about recovery, what’s your top advice to help them get started effectively?

For anyone new to recovery, whether athletes or wellness beginners, I always recommend starting with the Nordic protocol. It’s a great combination of hot and cold therapies, including sauna, cold and hot pools, and steam rooms. This mix provides the right “dose” to get the most benefit from each session.

It’s important to understand that more isn’t always better. Saunas and ice baths are stressors on the body — they can be challenging, but they shouldn’t feel impossible. Finding the right balance is key.

Preparation is also crucial. Make sure to eat something at least two hours before your session, stay well hydrated (ideally with some electrolytes), and most importantly, listen to your body and how it responds to each exposure.

TH7 has expanded to five locations - congratulations! What have been the biggest challenges or surprises in scaling up, and how do you keep the experience consistent across venues?

One of the biggest challenges in scaling has been finding the perfect sites that can accommodate all our equipment while meeting the complex engineering requirements each location demands. It’s a careful balance to make sure the space works seamlessly with everything we want to offer.

To tackle this, we’ve built a dedicated team that manages the entire fit-out process. We design and build our own saunas, steam rooms, private suites, and cold and hot pools through TH7 HomeLabs. This way, we can guarantee that every clinic has the very best equipment on the market.

Consistency is also key, so we developed our own staff training program. This ensures every team member fully understands the benefits of our equipment and protocols. That way, no matter which TH7 location you visit, you’ll get the same high-quality experience.

What are some of your go-to marketing and PR strategies?

For marketing and PR, I’ve found that authentic storytelling is everything. Sharing real stories about how recovery has made a difference, whether it’s for athletes or everyday people, helps create a genuine connection.

We also focus on partnering with community leaders who truly believe in what we’re doing. Their support and influence help spread the message in an organic and trusted way, which is invaluable.

If you were stranded on a luxe island and could only bring one TH7 recovery equipment/protocol with you, which would it be - and what makes it your ultimate go-to?

It would definitely be a traditional sauna. I’d do my sauna sessions and then go for a swim in between to cool down.

After a sauna, I always feel deeply relaxed and mentally clear. It can get tough around the 17 to 20-minute mark — that’s actually when the biggest benefits kick in. Alternating between heat and cold, like a dip in the ocean, is the perfect way to break up the session.

Plus, studies show that using a sauna twice a week for four weeks can boost endurance performance by 32%. So, if I were stuck on that island, I’d come out fitter than ever.

To find out more about TH7 — or to book in your well-deserved (and much-needed) recovery session at one of their locations — visit https://th7bodylabs.com.au/.

For media enquiries or to TH7’s press-ready images please visit their Flaunter profile.

Spotlight On: Thomas Harvey, Co-Founder of TH7