Are you ready for a new approach to health, fitness, and living fully?
Sweat. Shiver. Shimmer.
Are you ready for a new approach to health, fitness, and living fully?
Are you ready for a new approach to health, fitness, and living fully?
Are you ready for a new approach to health, fitness, and living fully?
We offer totally unique classes and experiences that take you to new levels of feeling great. Surrounded by the beauty and power of our natural environment and supportive community, you'll flow between the heat of a Finnish sauna and the cold salt waters of the Puget Sound. Embracing nature's flux and going with the flow, you'll break through preconceived boundaries of comfort, feel amazing, be more present, and live more fully. Our offerings can deliver health benefits such as boosted energy, mood, focus, metabolism, heart health, and muscle tone, as well as optimized sleep, decreased inflammation, and rebalanced hormones.
A Camp Sauna session is all about experiencing contrast therapy and connecting with nature and community. During your self-guided experience, you'll spend time in the hot sauna (recommended 10-15min) and then flow on over to the beach to wade into the cold waters (recommended 1-5min). You'll repeat that flow as many times as you'd like during the 1hr15min session.
A HiLoFlo class is an instructor-guided small group class that incorporates fitness into the contrast therapy flow. More info on the class below.
If you are interested in making contrast therapy and fitness part of your healthy weekly habits, we suggest you explore a trial membership.
Ten people meet for a guided 1-hour flow:
5min warm-up
20min strength training
20min heat therapy and cardio
5-10min cold therapy and mindfulness
After warm-up, we focus on mobility and balance, strength building and muscle toning, with a 20 minute Kettlebell strength training.
We move into our custom build wood-fired sauna where we shed our outer layers and enter a hot sauna for 20 minutes. Choose to sit in the heat (temp range from 175-196°F), sweat, detox and feel your heart rate rise, or amp up this natural cardio with a yoga flow.
Together we wade into the shimmering, cold, Puget Sound healing salt water for 5-10 minutes. After experiencing temperatures that range from 45-53°F, our cells oxygenate and our bodies rejuvenate. A mindfulness exercise connects us to the rhythm of the tides and with nature's source.
What does your body crave after cold immersion? More heat! Jump back into the sauna. You'll have access to our outdoor showers and indoor changing area.
We welcome you to explore how contrast therapy works best for you by keeping our doors open for our members to experience the flow between the heat of the sauna and the cold of the Puget Sound.
We are two entrepreneurs, moms, and adventure-seekers who got together to create something really special for our community. Our mission is to help people tap into their own power and potential by harnessing the extremes and flow of nature. We invite you to begin your journey to a more meaningful, feel-good life with us.
Incorporate peak experiences into your weekly habits. Join us for two 1-hour HiLoFlo classes each week where a small group flows between yoga, strength, cardio, contrast (hot+cold) therapy and mindfulness. The amazing feeling you'll reach during class stays with you.
Add a peak experience to your social agenda and explore Bainbridge Island in a whole new way. We offer 1-hour, half-day and full-day packages that include contrast (hot+cold) therapy and fitness options for your small group. Discover where spa meets nature meets conviviality and fun.
We understand that everyone's health and fitness journey is unique, which is why we offer personalized coaching plans tailored to your specific goals. If you are interested in coaching on topics like fitness, nutrition and mindfulness, we are interested in finding a program that works for you.
"Many of us in the over-developed world are living sterile, sheltered, temperature-controlled, over-fed, under-challenged safety-netted lives," explains Micheal Easter, author of The Comfort Crisis,"Now that we’ve engineered discomfort and effort out of our lives, it’s very easy today to never step out of our comfort zones." Developing an ability to push past certain discomforts like heat, cold and exercise, can protect us from physical and psychological problems like obesity, heart disease, cancers, diabetes, and anxiety, and even more fundamental issues like feeling a lack of meaning and purpose.
Consider this: Developing high cardiovascular fitness decreases your risk of death by much more than developing a smoking habit increases your risk of death. Longevity experts say that single biggest positive impact you can make on your overall health (physical and mental wellness) is to form and maintain a weekly exercise program. Sweating and detoxing as you sit in the sauna is what scientists call an "exercise mimetic," where data shows similar benefits to a cardio workout. A study in Finland found that men who sauna 3x/week have dramatic reduction in cardiovascular disease.
Strength training is not only important to develop a stronger body, it allows us to build adaptations to discomfort and face both physical and mental challenges. Research shows that, the stronger your muscles are, the longer you'll live and the healthier you'll be. Like cardio, strength training burns calories, which can help you achieve a caloric deficit. As women age, bone density declines, especially during and following menopause, and risk of osteoporosis increases. Weight-bearing exercise puts enough stress on the bones to strengthen them without overtaxing them.
Not only are we inspired by cultures like indigenous Americans and Scandinavians who have been benefiting from heat and cold therapies for generations, we have great data from longitudinal studies. A study out of University of Eastern Finland found that if you use sauna two to three times a week, you slash your risk of dementia by 22%. If you use sauna four to seven times a week, that reduction in risk of dementia jumps to 66%. Cold exposure increases the production of a neurotransmitter called norepinephrine, which promotes focus, attention, vigilance, and mood. As a result, cold therapy can produce a feeling of calm, happiness, and well-being, while reducing feelings of depression and anxiety. Both hot and cold therapy have also shown improvements in sleep quality as well.
Neuroscientist Rachel Hopman has studied how mindful experiences in nature lead our brains to enter a mode called soft fascination, where we are lightly focusing outwardly on our surroundings and making a mental escape from the trap of our inner thought cycles. Even just being in nature 20 minutes three times a week leads to less stress, with improvement in cognition, productivity, creativity, and memory. In addition to prioritizing exercise, sleep, and nutrition, longevity expert Dr. Andrew Huberman includes two more pillars of habits that promote robust mental and physical health: 1) getting outside to absorb daylight every day, 2) building and maintaining social connections. Joining an adventurous and supportive group of people for new experiences in nature is not only fun, it’s so good for us.
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