Prepare to take the plunge into a whole new type of health and wellness experience. Whether you are looking to improve performance in some high-level physical activity or simply optimize how you feel throughout your day, we have the tools to help you recover better and age well. Welcome to the best part of your day…

 

Preparation

We suggest you wear some warm and comfortable loose fitting clothing without large buckles or zippers. Bring a bag with a bathing suit or athletic clothing that you don’t mind getting wet along with some sandals or slippers. Staying hydrated is key throughout the experience, so don’t forget your water bottle or purchase one of our electrolyte drinks to help you feel your best. 

 

Arrival

Upon arrival, you will be warmly welcomed by a wellness professional who will guide you through the process. We ask that you leave your outdoor shoes under the bench by the front door and change into your slippers or sandals. You will be escorted to one of our changing rooms if needed to get into your bathing suit or athletic clothing. Cubbies are located just outside the changing rooms to store your belongings. Now you’re ready to begin!

 

 

The Plunge Experience

Here at the plunge experience we firmly believe in an individualized approach, however we also know that with the proper encouragement, almost everyone can benefit from a sauna and cold plunge. 

 

The Heat

After changing into the suggested attire, you will be escorted over to your state of the art Clearlight Infrared Sauna where there will be plenty of towels for you to use as desired. You will be able to use a smart device for entertainment (please be courteous of other members) or simply sit and relax. Try following along with one of our recommended breathing exercises as your stress melts away. We recommend 20-30 minutes at 140 degrees, but temperature and duration can be adjusted as needed. It is important to stay hydrated and be aware of how your body is feeling. If you feel lightheaded or simply need a break, you can open the sauna door or even step out. During your sauna session, you can try the following activities to further enhance the benefits. 

 

Dry Brushing - A dry brushing skin massage technique uses a dry, stiff-bristled brush to massage the body. The dynamic duo of dry brushing and sauna offers a range of benefits, including lymphatic drainage, exfoliation, improved circulation, and a radiant complexion

 

Gua Sha - A traditional Chinese wellness technique that involves using a smooth instrument to stroke the skin. This releases toxins from the blood and stimulates blood flow to the affected areas.

 

Self stretching - increased blood flow produced during a sauna session can make performing some simple and gentle self stretches even more helpful with relaxing muscles that can become tense and stressed. Ask your wellness professional for some recommendations. 

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Once your sauna is complete, you can wipe off some of the perspiration using one of the towels and head on over to the rinse station. 

 

The Rinse

In order to receive the full benefit of the sauna, it is important to remove the toxins that were excreted through sweat with a shower rinse. After drying off, you are now ready to take the plunge. 

 

The Cold

It is important to begin with a purposeful mindset. You are about to experience something that normally your body will associate with a fight or flight response. The water in The Plunge All-in unit will be set to approximately 50 degrees and you will be aiming to stay submerged for 2 to 5 minutes, although you may start with a much shorter duration until your body is accustomed to the plunge. Step into the plunge, and focus on maintaining calm and controlled breaths. Try to adjust from a standing to seated and finally long sitting position in the tub. Ideally your arms will be fully underwater, and as you get more comfortable, we also suggest a quick full submergment of the head to elicit the vagal response which has been shown to help reduce stress and help you relax. The water will feel very cold at first and your skin will begin to tingle. Continue to control your breathing and remain calm as your body begins to feel invigorated by the rush of dopamine and adrenaline. Once your plunge is complete, stand and begin to dry off your upper body. Then, step out onto the drying basin where you can finish drying your lower half. We ask that you plunge respectfully and try to be mindful not to drip excessive amounts of water outside of the tub. 

 

Recovery

After your plunge, we suggest that you warm up naturally over the next hour or so. You will be able to use one of the changing rooms to get back into your warm and comfortable clothing. You will then be able to enjoy a warm beverage, such as tea as well as continuing to hydrate with water or one of our hydration aids that can be purchased. Feel free to use one of our Novaalab infrared wraps or soft tissue mobilization tools including the Hypervolt 2 Pro percussive massage gun. You can also schedule any additional modalities that we have to offer for purchase including Red Light Therapy, Compression Therapy, or Manual Stretch Therapy which one of our wellness professionals will guide you through. 

 

The Response

YOU are welcome to enjoy the rest of your day as you enjoy the multitude of benefits each modality produces and you are now experiencing. Make sure to stay hydrated properly!

 

WE make sure to completely and thoroughly clean and sanitize each station properly after every use while also performing regular water chemical testing and changeovers as recommended for the highest quality and standards.