WELLNESS SUITE

  ELEVATED RECOVERY | HOT + COLD THERAPY

WELLNESS SUITE

ELEVATED RECOVERY 
HOT + COLD THERAPY

Experience optimal recovery and rejuvenation with our Wellness Suite featuring a red light infrared sauna and cold plunge. We've partnered with industry leaders in contrast therapy like Plunge and Sunlighten to offer the most effective tools to integrate into your daily wellness practices. Discover the synergistic benefits of combining these treatments to enhance muscle recovery, reduce inflammation, and promote overall well-being. Transform your routine and explore the power of holistic recovery today.

BENEFITS

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DETOX
Infrared saunas and cold plunges work together to boost detoxification. Saunas promote sweating and toxin elimination, while cold plunges improve circulation and help flush out impurities, supporting recovery and overall health.

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WEIGHT LOSS
Infrared saunas and cold plunges boost metabolism and burn fat by increasing calorie burn, activating brown fat, and improving energy efficiency. Together, they help reduce toxins linked to fat storage, supporting weight loss and metabolic health.

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HEART HEALTH
Infrared saunas and cold plunges support cardiovascular wellness by improving circulation, reducing blood pressure, and exercising the heart. Together, they enhance blood flow and support overall heart function and health.

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ANTI- AGING
Saunas promote collagen production and improve skin tone, while cold plunges reduce inflammation and stimulate circulation, helping to rejuvenate the skin and promote a youthful appearance.

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IMMUNE BOOST
The hot-cold cycle stimulates white blood cell production, improving immune response. Saunas detoxify, while cold plunges reduce inflammation, strengthening your body’s defense against illness.

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RECOVERY
Saunas improve circulation and relax muscles, while cold plunges reduce inflammation and flush toxins, speeding up recovery and helping you feel better.

THE EXPERIENCE

Before

Arrival: Please arrive 5–10 minutes before your session so our team can check you in, show you to your private lounge, and ensure you’re fully prepared for a relaxing experience.

Shower First: Rinse off sweat, lotions, and other products before starting your session.

What to Wear: We recommend wearing a swimsuit or comfortable, lightweight clothing to avoid excess water on the floor. For maximum benefits during light therapy, exposing more skin to the infrared and red light wavelengths enhances the experience. Be sure to bring a towel to sit on inside the sauna for added comfort.

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A woman sitting on the ground in a sauna.

During 

PSF Protocol: Spend up to 30 minutes in the infrared sauna, followed by a quick rinse and then a cold plunge for 1–5 minutes.

Do Not Alternate: Avoid switching back and forth between the sauna and plunge, as this may reduce the effectiveness of the routine.

Stay Hydrated: Drink plenty of water before your session, sip 8–24 oz. of water or an electrolyte drink during, and replenish fluids afterward. Avoid bringing food or other beverages into the Wellness Suite.

Cold Plunge Guidelines: A typical session lasts 1 to 3 minutes, but beginners should start with just 30 seconds and gradually build up. Advanced users may stay in for up to 5 minutes. The goal is to feel uncomfortable but safe. Listen to your body, as your tolerance may vary from session to session.

Breath Control for Cold Exposure: Managing your breath is key to staying in longer. Focus on long, slow exhales to keep your heart rate down and your body relaxed. Controlled breathing helps override the body’s panic response, making the experience more manageable.

Listen to Your Body: Adjust as needed. If you experience discomfort or flu-like symptoms, stop immediately.

Safety First: Enter and exit the plunge slowly to prevent slips or water spills.

After

Final Cold Rinse: Avoid hot shower immediately after the plunge, as it can undo the benefits. Take a quick cold rinse and let your body self-regulate and warm up naturally.

Cleanliness & Consideration: Wipe down any surfaces you’ve used and leave the space ready for the next guest.

Consistency is Key: For the best results, aim for at least three sessions per week. Just like with workouts, regular practice leads to noticeable improvements.

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FAQ

What is 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.

Why is combining Cold Plunge and Red Light Infrared Light Sauna so beneficial?

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.

What’s the ideal PSF Wellness Suite routine?

The PSF Wellness Suite protocol is designed to deliver optimal recovery benefits and help you feel your best—physically and mentally.

  1. Shower First – Rinse off sweat, lotions, and other products before starting.
  2. Infrared Sauna (20–30 minutes) – Detoxify, relax, and promote circulation.
  3. Shower Again – Rinse off before transitioning to the cold plunge.
  4. Cold Plunge (1–5 minutes) – Reduce inflammation, boost circulation, and enhance recovery.
  5. 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.

What’s the difference between an infrared and a traditional sauna?

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.

How often should I use the Wellness Suite?

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.

How should I pair the sauna and cold plunge with my workout—before or after?

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.

Can contrast therapy help with weight loss?

While contrast therapy primarily aids in recovery and overall wellness, it can support weight loss efforts by improving circulation and boosting metabolism.

How long should I stay in the cold plunge—and how do I train myself to stay in longer?

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.

What should I wear for my Wellness Suite session?

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.

Should I eat or drink before and after using the Wellness Suite?

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. Please 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.

How do you keep the facilities clean?

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.

Are there any side effects of contrast therapy?

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.