FAQ
The Workout
How about we start with a free trial class—it’s on us! Just book your spot through our website or app, and get ready to move. If you’re not feeling like a group class, no worries, we can set up a personal training session just for you at an introductory rate. Get in touch with us to book your first workout.
Show up at least 5 minutes early, bring a water bottle, a towel, and most importantly—an awesome attitude. We’ll handle the rest!
Wear something you can move freely in—athletic closed-toe shoes, shorts or pants, and a t-shirt or tank top. Comfort is key, so choose gear that lets you focus on your workout, not your outfit!
Yes! All of our classes are designed to be accessible for every fitness level, including beginners. Our expert trainers offer modifications, progressions, and regressions throughout each workout to match your pace and ability. Whether you're just getting started or getting back into a routine, you'll feel supported and challenged in a way that works for you. Just show up—we'll meet you where you are and help you move forward with confidence.
Absolutely! Our trainers are experienced in offering exercise modifications and can provide alternatives during group classes to accommodate your needs. We also offer personal training sessions that are fully customized to your goals, abilities, and any physical restrictions. For your safety, we recommend getting clearance from your healthcare provider before beginning any new fitness program with us. We're here to support you every step of the way.
Our group classes are typically 45 to 50 minutes long. Personal training sessions are customized to your needs and can range from 30 to 90 minutes, depending on your goals and preferences.
It depends on your goals. For maintenance, aim for twice a week. For improvement, aim for three to four times a week. Don’t limit yourself to just cardio or strength—you need both! Lift weights three times weekly for a strong body, and do cardiovascular exercise (incline walk, jog, run, short and long distances) three times a week for a healthy heart. Add red light therapy, infrared sauna, and cold plunge for ultimate longevity benefits. Consistency is key—stick with it for several weeks to see real results!
For group classes, you need to be at least 14 years old and accompanied by an adult. Once you're 16, you can take classes on your own. Personal training age requirements can vary, so reach out to us to discuss and evaluate the best option for you.
You’ve got options! Choose between class packages or monthly memberships, depending on the level of commitment that works best for you. As always, the more you commit, the more you save. For personal training, sessions start at $100, and here’s the good news—you’re welcome to bring a friend or family member at no extra charge. Full pricing details are available under the “Book” button on our website.
Yes, we do! Depending on the number of people wanting to sign up, we can offer flexible pricing options. Let us know you're interested, and we’ll be happy to provide more details and get back to you with the best options.
We offer a very generous two-hour cancellation policy. If you cancel within that time frame, your account will be charged a cancellation fee. We appreciate your effort to cancel in advance, as it gives other members the chance to attend!
The Wellness Suite
The Wellness Suite is a dedicated space designed for recovery and wellness, offering treatments like Cold Plunge, Red Light Therapy and Infrared Sauna. These therapies help improve circulation, reduce inflammation, promote muscle recovery, and enhance overall well-being.
Combining the Cold Plunge and Sauna is a highly effective recovery technique. The Cold Plunge helps reduce inflammation, improve circulation, and accelerate muscle recovery, while the Sauna promotes detoxification, enhances blood flow, and supports relaxation. Together, they work synergistically to boost recovery, reduce soreness, improve flexibility, and promote overall well-being.
The PSF Wellness Suite protocol is designed to deliver optimal recovery benefits and help you feel your best—physically and mentally.
- Shower First – Rinse off sweat, lotions, and other products before starting.
- Infrared Sauna (20–30 minutes) – Detoxify, relax, and promote circulation.
- Shower Again – Rinse off before transitioning to the cold plunge.
- Cold Plunge (1–5 minutes) – Reduce inflammation, boost circulation, and enhance recovery.
- Final Cold Shower – Avoid hot shower immediately after the plunge, as it can undo the benefits. Take a quick cold rinse and let your body warm up naturally.
This structured routine maximizes the restorative effects of heat and cold therapy.
Traditional saunas use a heat source (like hot rocks, a heater, or a steam generator) to warm the air around you, raising your body temperature from the outside in. The heat triggers your body’s natural cooling process, increasing blood flow to the skin and opening pores. These saunas typically operate at 150–210°F and create a humid, high-heat environment.
Infrared saunas, on the other hand, use infrared light panels to emit wavelengths that penetrate the body more deeply, stimulating sweat and recovery at a cellular level—all at lower temperatures of 110–140°F. This makes the experience more comfortable while still producing intense detox and recovery benefits, with less humidity and lower energy use.
Just like with exercise, consistency is key for achieving results. We recommend using the Wellness Suite at least 3-4 times a week to support your lifestyle and enhance your overall wellness. Regular use helps you build lasting habits that contribute to a healthier, more balanced life.
It depends on your personal goals. Some members like to use the sauna and cold plunge before their workout to activate the body, boost circulation, and kickstart metabolism for a more energized session. Others prefer it after their workout to support recovery, reduce inflammation, and relax the muscles. We encourage you to explore what feels best for your body and routine. Either way, the PSF Wellness Suite protocol offers benefits whether used pre- or post-workout.
While contrast therapy primarily aids in recovery and overall wellness, it can support weight loss efforts by improving circulation and boosting metabolism.
Most sessions last 1 to 3 minutes. Beginners should start with 30 seconds and build up gradually. Advanced users may stay in up to 5 minutes, but the key is to feel uncomfortable—yet safe—and always listen to your body. To stay in longer, focus on your breathing. Use slow, steady exhales or try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Breath control helps calm your nervous system and makes the experience more manageable.
We recommend wearing tight-fitting swimwear or lightweight, comfortable clothing. For light therapy treatments, the more skin you expose to infrared and red light wavelengths, the greater the benefits. For hygiene purposes, please bring a towel and use it as a barrier while sitting inside the sauna.
We recommend waiting at least 1 to 2 hours after eating before starting your session to allow your body to properly digest. Hydrate by drinking 8 to 24 ounces of water or an electrolyte drink before and during your session to replenish fluids. Avoid any other food or beverages during your time in the Wellness Suite. After your session, wait at least 30 minutes before having a meal to allow your body to fully benefit from the recovery process.
We maintain the highest standards of cleanliness with a triple filtration system for our cold plunge, ensuring pure and safe water at all times. Our infrared saunas are regularly sanitized and cleaned to provide a hygienic environment for every session.
Most people experience positive effects, but some may feel lightheaded or dizzy. If you experience any discomfort, stop the therapy and consult a healthcare professional.