Spring into Strength: The Power of Variable Spring Tension on the Megaformer

Happy first day of spring! đŸŒź As the weather starts to warm up and the days get longer, it’s the perfect time to focus on your fitness. If you’re a fan of the Lagree Megaformer like we are at InstaPhysique, then you already know that one of its standout features is the variable spring resistance (it is important to note, the Megaformer is not a pilates reformer – it is a strength training machine that goes so far beyond what a reformer can facilitate for training the body!).

First a bit of background on what variable resistance is, and how it is different than traditional strength training with static weights. Weightlifting can be counterintuitive – it overloads joints and underloads muscles. Variable resistance does the opposite. With variable resistance, the weight changes as we move, putting less force on joints where less muscle is engaged and more force where more muscle is engaged. In other words, variable resistance works in congruence with our biomechanics.

Traditional weightlifting and bodybuilding utilize a static weight load throughout the exercise. To maximize gains in strength and muscle mass, you need to go heavy, but this presents a dilemma.If you go too heavy, you won’t be able to move through a full range of motion, which is necessary for hypertrophy. If you go too light to try to accommodate your weakest range, you won’t access the resistance needed for optimal growth.

So, is there a way around this? Can you increase the weight load at your strongest point and lighten the load at your weakest point WITHOUT changing the piece of equipment mid-set?

Absolutely. You can do this with the Megaformer at InstaPhysique!

Today, let’s delve into why this unique training can take your body to the next level.

  1. Dynamic Resistance: Unlike static weightlifting, where the load remains constant throughout the movement, the Megaformer’s variable spring tension adapts to your body’s natural range of motion. This dynamic resistance allows you to perform movements that are challenging or even impossible with traditional weights. Variable resistance exercise maximizes muscular involvement by altering resistance at different points in a movement. It varies the resistance in accordance with our varying strength capacities. As the resistance changes, your muscles are engaged both concentrically and eccentrically, promoting strength gains and reducing the risk of injury by strengthening muscles at their full length.
  2. Versatility: With variable spring tension, the Megaformer offers a diverse range of exercises beyond what’s possible with static weights alone. From lunges and squats to deadlifts and bench presses, you can target multiple muscle groups at once, with increased range of motion. This versatility ensures comprehensive muscle engagement for a more effective session.
  3. Continuous Muscle Engagement: Traditional weightlifting often has a “dead zone” where muscles experience minimal resistance. In contrast, variable spring tension, combined with our slow & controlled training, maintains consistent tension throughout the entire movement, keeping your muscles fully engaged. This continuous stimulation maximizes muscle activation and enhances the effectiveness of your workout, leading to greater strength gains, muscle growth and fat loss.

The response induced by variable resistance promotes rapid muscle adaptation, resulting in accelerated progress compared to conventional training methods. At InstaPhysique, our workouts capitalize on this principle to deliver powerful results. By alternating between pushing, pulling with tension, and pulling against tension movements against changing resistance, we create a hormonal environment conducive to muscle growth and fat loss, ensuring that you’re maximizing gains while minimizing the risk of injury.

Whether you’re a seasoned athlete or are brand new to resistance training, our classes offer a supportive environment to challenge and elevate your fitness.

So if you’re looking for a challenging, low-impact strength training workout, join us at InstaPhysique and discover a new way of moving that will leave you feeling stronger, leaner, and more empowered than ever before! Sign up for class in Sacramento -or- sign up for class in Roseville today!

Rejuvenate Your Body with InstaRoll: Lymphatic Drainage Massage in Sacramento

Are you tired of feeling sluggish, bloated, or dealing with stubborn areas of cellulite? It’s time to experience the transformative benefits of lymphatic drainage massage with InstaRoll, our cutting-edge roller massage machine equipped with infrared technology. At InstaPhysique, we’re committed to revolutionizing your wellness journey, and InstaRoll takes a holistic approach to wellness that not only relaxes your muscles but also shapes your body and promotes detoxification – at an affordable price, especially in comparison to visiting a massage therapist or an aesthetics center.

What sets InstaRoll apart? It’s not just another massage device; it’s a comprehensive solution for enhancing circulation, detoxification, and body contouring. Imagine indulging in a rejuvenating session that not only melts away tension but also promotes fat burning, cellulite reduction, and toxin elimination, while warming your muscles with infrared technology and collagen light. Think of it like a workout and massage all in one -that’s the power of InstaRoll.

Here’s how it works: Our state-of-the-art roller massage machine combines the benefits of infrared heat with precisely calibrated rollers to deliver an invigorating deep tissue, acupressure massage. As you lean against the rollers, you’ll feel the soothing warmth penetrating deep into your muscles, easing tension and promoting relaxation.

With its specialized design and program, it targets key areas of the body implicated in lymphatic drainage. Each roller operates independently, ensuring optimal pressure, speed and movement for maximum effectiveness on each targeted body area. We often hear from clients they enjoy InstaRoll as they can feel uncomfortable with having another person touching them during massage or with the pressure of other lymphatic drainage techniques. With our method, you get the results, but you get to remain clothed and you get to control the intensity!

Why should you book a session with InstaRoll? Here are just a few reasons:

  1. Boosted Metabolism: By improving blood flow and lymph circulation, InstaRoll kickstarts your metabolism, helping you burn calories more efficiently.
  2. Cellulite Reduction: Say goodbye to dimpled skin. InstaRoll will stimulate the lymphatic system, treat the fascia, increase circulation, decrease swelling in the tissue and improve the skins texture and appearance of cellulite. InstaRoll’s targeted massage helps smooth out cellulite, giving you smoother, firmer-looking skin.
  3. Toxin Elimination: Flush out toxins and impurities from your body, leaving you feeling refreshed and rejuvenated from the inside out.
  4. Muscle Relief: Whether you’re an athlete recovering from intense training or simply dealing with everyday muscle tightness, InstaRoll provides relief and relaxation.
  5. Body Shaping: Sculpt and tone your body with regular InstaRoll sessions. Experience firmer muscles, tighter skin, and a more contoured physique.

Here’s a glimpse of what you can expect from a full-body InstaRoll session:

  • Calves, hamstrings, and glutes: Say goodbye to tightness and tension in your lower body. Improve skin elasticity.
  • Outer thighs and quads: Sculpt and tone your legs for a sleeker silhouette.
  • Abdominals and obliques: Flatten your stomach, improve digestion and define your waistline.
  • Feet, arms, and hands: Relieve stress and promote circulation in often neglected areas.
  • Back, shoulders, and inner thighs: Release adhesions and fascial restrictions, and improve flexibility for better posture and mobility.

At InstaPhysique, we believe in the power of holistic wellness, and InstaRoll embodies that philosophy. With a 45-minute session, you can experience a multitude of benefits that will leave you looking and feeling your best. For maximum results, including the visible reduction of cellulite, we recommend you begin with 10 sessions as close together as possible. Then, maintain your results with a weekly session, or more if you are feeling sluggish or need a boost to help heal the body.

Ready to unlock the transformative power of InstaRoll? Book your session today and discover why we’re Sacramento’s premier destination for lymphatic drainage massage and body shaping. Come roll with us in Sacramento, and experience the difference firsthand. Your body will thank you.

Building Strength, Enhancing Life: InstaPhysique’s Approach to Fitness

At InstaPhysique, our programming objective is to provide you with functional workouts to increase functionality in life and improve your healthspan. We focus on two primary types of functional fitness: metabolic conditioning and strength training with the majority of our classes including both. Each workout is built to achieve a specific objective in our progression to build the most functionally strong body for you. 

How  do we accomplish this? Whether we’re focusing on stability, strength, maximum strength, hypertrophy, or power…whether we are moving painfully slow, pushing, pulling, eccentric loading, pressing using intervals, or utilizing counter tension with fast, direct intervals…there is a purpose! 

The majority of our Megaformer training is centered around fatiguing our slow-twitch muscle fibers. To achieve the most effective workout, our classes are programmed to be 80% slow twitch training and 20% variations/intervals. 

Once you’ve mastered stability, strength, endurance and maximum strength – we achieve power by working against max tension at faster speeds.  This is a critical part of functional fitness because it’s how our bodies respond to stimuli in our everyday environments. For example: if you’re falling – you fall quickly and with force. Power training will help prepare you for this.

No matter the focus, in every InstaPhysique class you are working your entire body with different stimuli so you are always progressing and never plateauing. And the key to it all is….FORM! It’s so important to ensure proper posture as muscles are loaded.  That’s where we come in!  Our expert coaches are here to guide you every step of the way, focusing on proper form and technique to prevent injury and optimize results. You can leave the guesswork behind and trust in our proven methods.

But here’s the best part: you don’t have to dedicate half your day to exercise to see and feel a difference, and you don’t have to navigate this journey alone. We are here to guide and support you every step of the way. Forget the guesswork and the endless hours spent at the gym – at InstaPhysique, we’ve got you covered. 

So, are you ready to unleash your full potential? Join us for a fitness class in Sacramento or Roseville, and experience the difference for yourself. In just 40 minutes, you’ll be challenged, inspired, and empowered to become the best version of yourself. It’s time to prioritize your health, invest in your well-being, and embark on a fitness journey like no other.

Don’t just imagine a stronger, healthier you – make it a reality. Schedule your class today.

Sculpting Strides: Elevate Your Running Game

THE ULTIMATE CROSS TRAINING WORKOUT FOR RUNNERS

As awesome as running is, and let’s be honest the runners high is real, it’s almost equally as important to cross-train to keep you in tip-top shape. Today we’re talking about great ways to cross-train for your next marathon, 10K or favorite outdoor activity!  Here are our four major reasons why Running + InstaPhysique = the perfect combination.

1. Injury Prevention

Our Megaformer workout is a high-intensity, low-impact workout, meaning your heart rate will increase but there won’t be any stress on your joints or spine. Running is a high-intensity, high-impact sport, especially for your knees, glutes, hips, hamstrings, and lower back.  The work we do on the Mega, by design, works to promote balance throughout the body.  Runners will often develop unilateral weaknesses which can result in injury. That’s why high intensity racers will love that they can cross train with InstaPhysique and strengthen all the muscles and jointsmost impacted by running to avoid being sidelined.  By developing the stabilizing muscles and building a stronger running support system throughout the body, you will protect the knees, hips, and low back, reducing your chance of injury and improve power during intense running effort.

2. Improved Flexibility

When we run, we tend to move in one plane of motion, forward! In Lagree we work through all three planes of motion (forward/back, twisting, side-to-side) in order to strengthen the body but also aid in stretching and flexibility. Stretching and flexibility leads to better range of motion, especially in your hips. 

3. Core Strength

A stronger core improves every part of your life, especially your running posture and speed. Core strength allows your pelvis, hips, and lower back to work more smoothly while using less energy. At InstaPhysique, we work every layer of your core, obliques, and lumbar spine to give you the strength and stability you need to run the distance!

4. Endurance & Stamina

When you build muscular endurance, your body can withstand fatigue and get you closer to the finish line faster! Runners use so many muscles that they need muscular strength to go the distance. The Lagree Method we utilize on the Megaformer uses resistance and the principal of time under tension by targeting your slow-twitch muscle fibers. These muscles have mitochondria that help with increasing endurance as well as creating lean muscle, maximizing these benefits in a low impact way! Besides the muscular endurance, it is mentally challenging. Runners love running for the physical and mental resilience it builds, and InstaPhysique is no different. It never gets easy- much like running- so you will never get bored.

So, if you’re looking for a time-efficient full-body workout that is an excellent compliment to running as it is low impact yet high intensity, and strengthens the key muscle groups that promote running economy and stability, and prevent injury (so you can keep running)…you’re in the right place.

Run, don’t walk, to InstaPhysique in Sacramento or Roseville and check out a class for yourself!

7 Tips to Improve Your Planks

Planks. Most either love them or hate them. But, if you’re looking to create strength and stamina from the inside out, they should be one of your go-to moves!   

Want to improve your plank form? You first need to learn how to properly brace your core so that your low back doesn’t take over.  If you’re feeling your low back taking over during planks, that means you aren’t doing them correctly…plain and simple.

Why does your low back want to take over?
Often our abs are inactive and our hips are tight because of our modern lifestyle, which can cause our low back to do work that it shouldn’t, and can’t handle.

On the Megaformer InstaPhysique, we can adjust for this by body placement, dropping to the knees, or providing a more supportive spring load. If you incorporate the below tips, you will be improving your plank form and endurance in no time! 
Here’s our top 7 tips to getting the most out of every plank…

  1. Create your best straight line from the top of your head to your hips to your heels. If you’re opting for a plank on your knees, create your best diagonal line from your head to your hips to your knees. 
  2. Draw your navel up and in at a diagonal between your shoulder blades. Brace your abs like you’re about to get punched in the stomach. Notice the muscle contraction and the tension it provides.
  3. Broaden your collar bones to lift off your wrists – or elbows, if you’re choosing a forearm plank. If you prefer planking on your forearms, get out of the habit of clasping the hands together in a triangle shape. This puts an emphasis on the pectorals, rather than the core. By opening up the arms to a shoulder width, you shift the load to where it belongs, into the core. 
  4. Lift your heart to broaden the space between shoulder blades, without rounding. Without hunching, slide the shoulder blades down your back.
  5. Narrow your outer hip bones without gripping your booty. This activates your low belly for healthy conditioning and flat abs!
  6. Resist gravity and the tension from the springs. By resisting gravity, you’re turning on your transversus abdominis, the hoop-like muscle at the deepest layer of the core. This is where the stability of plank begins.
  7. BREATHE! When you take a deep breath in and exhale out, you’ll train an important and neglected core muscle, the diaphragm. As you hold the plank, take a deep breath through your nose, breathing in through your diaphragm-not your chest. As you breathe in, tighten every muscle in your body. Hold for a second. After holding the air in, exhale through your mouth, pushing out all the air you possibly can.                        

In you plank, there should be zero back pain and no hip flexor pain. This can take time to perfect, especially if you’ve used everything but your core to do the core’s job throughout your life. Next time you’re in class, focus on your breathing and work on making these little tweaks to perfect your form, then feel the burn all over.

Happy Planking!

A Better Red Light Therapy Experience

If you haven’t heard, the newest addition to our Smart Sauna InstaPhysique in Sacramento is integrated red light therapy. Included with our newly updated near infrared LED panels, you also get highly emissive mid and far infrared. The addition of red light further helps in anti-aging benefits, reduction of inflammation, repair of muscle tissues, and improved skin health. Studies show that exposure to these wavelengths promote muscle recovery, decrease inflammation, increase collagen and elastin production, growth of new blood vessels in the skin, and energize your mitochondria.

Research shows low levels of light have a much better effect on stimulating and repairing tissues than higher levels. Our sauna has blended low levels of red light with NIR light to bathe you in both, allowing us to create a quiet, comfortable red light therapy experience. The LED panels are integrated in the walls and part of our 3 in 1ÂŽ Smart Sauna technology that manages the pre-set health programs, heaters and LED panels. This infrared sauna is unique in that you can choose from different health programs to deliver the exact and optimal doses of infrared to target specific benefits.

To maximize your private 30 minute infrared sauna experience, we include the following complimentary additions for your session:

  • Red Light Therapy
  • Chromotherapy
  • Acoustic Sound Therapy
  • Towel Service
  • Optional Cool Shower

Book your Infrared Sauna Session at InstaPhysique today, and invigorate and rejuvenate from within!

Infrared Sauna on a Hot Summer Day? Yes, please!

You asked, we answered! Why would any sane person voluntarily sit in a sauna while it’s 100+ degrees outside?

We know that the more regularly you use an infrared sauna the more amazing (downright magical) the effects are. Because of this, saunas seem like a no-brainer in the cold and dreary winter months. But once the weather warms and everyone is flocking to the nearest pool, your infrared sauna time is no less important.

Here’s Why:

Glow Boost / Sunburn Relief:  It sounds too good to be true, but science supports it. Photobiomodulation uses invisible, near infrared (NIR) wavelengths (700 to 1,200 nanometers (nm)) and visible red light (620-750 nm) to deliver energy to cells. Research shows specific light frequencies have specific activity. NIR has the perfect wavelength (880 nm) to penetrate skin best. When NIR is applied to the skin, fibroblast cells absorb the light activity, stimulating production of collagen and elastin. NASA developed NIR light-emitting diodes (LEDs) to grow plants in space, replicating the sun. A study in The Journal of Cosmetic and Laser Therapy showed significant improvements in skin appearance after 3 months of sauna skin therapy using NIR tech. Participants saw reduced wrinkles, improved skin tone, softness, smoothness, elasticity, clarity and firmness.3Infrared (IR) heat accelerates cellular activity and increases circulation bringing more nutrients to the skin aiding in the healing process of your skin at both the dermis and epidermis levels. Because of this, infrared therapy can assist in skin renewal, wound healing, and tissue growth. IR sweat detoxifies the pores—purging dirt, debris, and toxins from skin. In addition, the IR sauna heat is known to improve both collagen and elastin production. So drop by and enjoy a smoother, younger-looking, glowing complexion this summer!

Weight Loss / Cellulite Reduction:  A study conducted by Binghamton University revealed that an increase in core body temperature from IR sauna use resulted in decreased body fat. People who used an IR sauna three times a week for 30 minutes dropped an average of 4% body fat over a four-month period. For a 175-pound man, that represents a weight reduction of seven pounds. Participants who experienced weight loss did not change their exercise or diet patterns during the study. Control groups in the study who did not use IR sauna therapy showed no weight loss.

Longevity / Anti-Aging:  The ability of infrared sauna therapy to decrease inflammation and oxidative damage has the potential to improve nearly every disease of aging. It has been extensively studied in humans and has not only shown widespread health benefits but no significant adverse effects have been reported. Growing research suggests that regular IR sauna sweat therapy has the potential to significantly increase longevity and quality of life.

Energy Boost:  IR heat stress stimulates the body to make and repair bigger/stronger mitochondria, which means greater capacity to produce energy. Mitochondria are the energy generators in our cells, and our energy/vitality depends directly on their size, power, number, and function. If your mitochondria are damaged, weak, small, fragile, and unhealthy, then you will be too.

Workout / Training Recovery:  Research shows that IR sauna use reduces the strain of aerobic activity on the body to include lower core body temperature during workouts, increased blood flow to skeletal muscle and other tissues, reduced rate of glycogen depletion, increased red blood cell count, and increased efficiency of oxygen transport to muscles. Studies have also shown that infrared saunas decrease delayed-onset muscle soreness (DOMS) and improve exercise recovery. Infrared saunas penetrate the neuromuscular system to promote recovery. Plus, research shows that sitting in the sauna for 30 minutes increases women’s levels of human growth hormone (HGH), which helps our bodies break down fats and build muscle.

Heart Health / Blood Pressure:  Studies have shown that infrared therapy significantly improves markers of heart disease. Men with cardiovascular risk factors were treated with full spectrum infrared sauna therapy had significant improvements in blood vessel dilation and function. Studies have also shown that IR sauna users experience a drop in blood pressure and artery “stiffness” immediately after their session. They also show an increase in heart rate similar to the effect of moderate exercise.

Cognitive Function:  Cognitive function universally declines with age, and according to the World Health Organization, Alzheimer’s disease is now the third leading cause of mortality in high-income countries. Infrared therapy has been shown to reverse brain damage by promoting regrowth in damaged brain cells. One study showed that the treatment of diseased cells with far infrared lead to decreased protein accumulation and restored normal cell function. Other studies have shown that treating neurons with far infrared increases the speed at which neurons grow and regenerate.

Mood Regulation:  Stress / Depression / Anxiety – IR sauna heat increases circulation, relaxing muscles and improving the flow of oxygen and other necessary elements to all parts of your body. IR heat also helps your body regulate the amount of cortisol, our “stress hormone”, it makes and releases. And studies show that just one IR sauna session can reduce symptoms of stress, depression, and anxiety by about 50%—benefits can continue for up to six weeks. Whew – as you can see there are A LOT of reasons to book your infrared sauna session at InstaPhysique in Sacramento during these hot summer days!

PRO TIP: Hydration is key! Remember to come hydrated and rehydrate after.

4 Tips To Create New Habits

Feeling like you need to make some changes? Here are the tips that have helped me form new habits:

  • Be specific, and start small. Incremental changes lead to big results.
  • Share your plans with people that will support you (family, friends, the InstaPhysique community) 
  • Be patient and realistic. I use the concept of progressive overload. Once you get comfortable with where you are put pressure on progress, a habit (good or bad) takes approximately 3 weeks to begin to form and really a few months for it become more permanent.
  • Remember the 80/20 rule – 80% consistency over 2-3 months is way better than being perfect for 2 weeks and then quitting.

At the end of the day, I just want to keep getting a little better navigating life every day.  By eliminating a few time wasters + emotional drainers and replacing them with some good habits, I was able to create more positive energy + reduce mental clutter – a game changer in my life! 

Need a little assistance in getting started? We’re here for you 7 days a week in Sacramento and Roseville!

6 Reasons Why the Mega Is An Absolute Game-Changer For Men

Hey, fellas! 👋 Don’t let anyone tell you that InstaPhysique is just for the ladies! If you’re looking for a workout that’s intense, efficient, and perfect for athletes (and all men & women in general), then look no further than the Megaformer (aka the Mega)!

Let’s break it down. Unlike pilates done on a reformer, the patented Megaformer was designed with men in mind, larger and with heavier springs and the ability to work muscles by heavy pushing + pulling with and pulling against tension. InstaPhysique is all about efficiency and results, and the work we do on this incredible machine promotes fat loss and lean muscle growth.

Here’s why the Mega is an absolute game-changer for athletes and all the men out there:

1️⃣ Intense Full-Body Burn: InstaPhysique workouts combine strength training, muscular endurance training, cardio, and core work in one killer 40 minute workout.  We efficiently target every muscle group, giving you a total-body burn with no muscle untouched, and helping you build functional strength. 

2️⃣ Maximizing Strength: The Megaformer’s unique design enables you to perform intense and slow controlled movements, engaging your muscles to the max! It’s perfect for building lean muscle mass, increasing power, and improving overall athletic performance.

3️⃣ Enhancing Flexibility: Don’t underestimate the importance of flexibility, guys! 💥🤸‍♂️ You will challenge & build your range of motion, improving your flexibility and reducing the risk of injuries. It’s a win-win! Our controlled & dynamic movements require constant engagement of our core muscles, helping you develop exceptional stability and balance. 

4️⃣ Challenging and Versatile: Whether you’re a beginner or a pro athlete, we’ve got your back! The Mega allows for variable resistance and modifications, so we can push ourselves at our own pace and continually progress. Athletes thrive on challenges, and the Mega doesn’t disappoint. The constant tension and controlled movements engage your muscles in a unique way, pushing you to your limits. Plus, the machine’s versatility allows for endless variations and progressions, keeping your workouts exciting and effective.

5️⃣Joint-Friendly and Injury Prevention: As athletes, we know how important it is to take care of your joints. Our low-impact workout minimizes stress on your joints while still delivering a killer workout. It’s an excellent option for those recovering from injuries or looking to prevent them in the first place.

6️⃣ Mind-Body Connection: The training we do demands focus and concentration, enhancing your mind-body connection. By engaging your muscles and mind simultaneously, you’ll improve your coordination, balance, and overall athletic performance.

So, guys, don’t let stereotypes hold you back from trying out the Mega. This is a powerhouse workout that delivers incredible results for both men and women and athletes of all backgrounds! Come try some classes and challenge yourself to become stronger, fitter, and more agile than ever before! đŸ’ĽđŸ’Ş

What Is a “Lymphatic Drainage Workout Massage” and Is it Worth It?

We are often asked “what exactly is a mechanical body roll massage, and why should I do it?”.  Read on as we answer our most frequently asked questions…

What is INSTAROLL (a body roll massage)?

Body rolling is an innovative massage therapy system that improves musculoskeletal function, as well as helps to promote healthy fat and cellulite reduction. The roller operates by providing an active massage to the regions it contacts, which focuses on improving blood circulation into the muscle tissues in which it may be limited, which oxygenates these regions and helps to burn fat. Additionally, the massage stimulates improved drainage of lymph fluid and toxins from the skin and muscle tissues to promote healthy functionality of the lymphatic system of the body. These benefits combine to provide a number of valuable, tangible health benefits, such as an increase in muscle flexibility, faster recovery from muscle injury or soreness, and even reduction in fat and cellulite accumulation in targeted areas. It helps to relieve inflammation & can increase your joint range of motion. In a 45-minute session at InstaPhysique in Sacramento, you will experience a full-body deep tissue massage by going through a sequence of 15 different positions from feet all the way up to your shoulders. Our machine is designed to perform an elevated lymphatic drainage massage that incorporates the benefits of infrared and collagen lights for maximized benefits.

Why would I benefit from body rolling?

  • Eases muscle pain by reducing soreness and inflammation.
  • Eliminates waste products & toxins from the body
  • Can help greatly reduce the appearance of cellulite. By mechanically kneading your body at precise speeds, body rolling helps loosen and break up your fascia, which is so important for a multitude of health reasons. Fascia are the body’s connective tissues and also contribute to the appearance of cellulite. 
  • Can help manage fibromyalgia (musculoskeletal pain) symptoms
  • Helps you to relax by breaking up tightness in your muscles, making you feel less tense and calmer as a result. 
  • Tones your body & helps to firm the skin. The machine invigorates the skin’s surface as well as the lymph stream beneath the skin by utilizing infrared radiation.

What other helpful benefits are there?

Lymphatic drainage massage can benefit people who are experiencing, lymphedema (swelling in arms or legs), fatigue, insomnia, stress, digestive problems, skin issues, bloating, arthritis & migraines.

How often should I body roll?

Initially, you should be body rolling 2-3 times a week and after 10-12 continuous sessions, you should be body rolling 1-2 times weekly. 

How long does each session take to complete?

45 minutes is the recommended session time, while there are 15-minute-sessions available.

What should I wear?

Socks are required (regular socks, not grip!). Wear appropriate gym clothing (long leggings or pants and a fitted top are best). Note that wearing white or lighter colored clothing will benefit you since the infrared & collagen lights will have better penetration through to the skin. 

Why is infrared heating important?

Our body roller is equipped with infrared heating & collagen lamps. Infrared has shown to help with detoxification, pain relief, reduction of muscle tension, relaxation, improved circulation, weight loss, skin purification, boosting of the immune system & lowering of blood pressure.

What else should I know to be prepared?

Drink plenty of water to stay hydrated before and after your body roll session. This will help flush any toxins from your body. We recommend eating a light healthy snack at least an hour before your session.

Why does my body feel achy after a body roll session?

Body aches can be expected to happen briefly after a body roll session while the toxins are transported to the nearest lymph nodes for excretion. Lymphatic drainage is healing the body by detoxifying, and some people are more sensitive to that process. The lymphatic system is responsible for handling and neutralizing toxins and wastes created from food, pollution, and our own body’s daily cellular activities. It is also responsible for housing and transporting immune cells. Clients that feel nauseous during or after their session, should go more slowly and shorten the session. You may choose to increase certain nutrients (antioxidants such as Vitamin C to bind toxins) or temporarily add supportive herbs to support the liver and kidneys detoxification processes prior to and after your body roll sessions. 

Important Information:

  • wear long leggings or pants and a fitted top (appropriate gym clothing) 
  • socks are mandatory (no shoes)
  • no jewelry & no zippers
  • hair up and away from the shoulders and upper back
  • do not body roll on a full stomach
  • drink plenty of water after your roll session to eliminate the toxins

 Machine body rolling is not recommended for:

  • pregnant women (possible to do Express Rolls with clearance from your doctor)
  • anyone that is sick or infectious
  • anyone at risk of bleeding
  • people with tumors or thyroid disease
  • anyone with a fracture or any fresh wounds
  • anyone with large bruises
  • anyone with a heart condition or with uncontrolled blood pressure
  • Ready to get started? Take advantage of our Buy One, Get One Free Intro Offer to try InstaRoll in our Sacramento location today! 

3 Ways Infrared Sauna Relieves Allergies Naturally

Wouldn’t you love to be able to walk outside and enjoy a beautiful spring or fall day without the misery of sneezing, wheezing, coughing, or an itchy, runny nose? Allergic rhinitis is a chronic respiratory condition that can interrupt your daily life with unpleasant symptoms triggered by ordinary substances, such as pollen or dust. It’s estimated that up to 40 percent of people in the world suffer from it, and it’s the fifth most common cause of chronic illness in the U.S. 

When your body sees the budding trees, fresh-cut grass, and pollen-filled air as the enemy and reacts with inflammatory histamines, you may find yourself desperate for relief that doesn’t make you drowsy or dependent on a pharmaceutical solution. If you suffer from allergies, they may be keeping you from doing activities you love thanks to frustrating headaches, fatigue, hacking, sneezing, and losing your breath. Infrared sauna sessions can help relieve allergy symptoms naturally, provide the seasonal allergy relief you’ve been searching for.

What Causes Seasonal Allergies or Allergic Rhinitis? 
An over-active immune response is believed to be the culprit for many allergic rhinitis symptoms. Essentially, this means that your nervous system elicits an abnormal response to normal substances such as pollen, dust, and dander and attacks them by producing histamines that result in inflammation. This is where the common, often ineffective, over-the-counter solution of “antihistamines” evolved.

This not-so-fun allergic reaction is your body’s way of protecting you in a way that goes a step too far and can take you dread seasonal changes.

The Science of How Infrared and Saunas Can Help
A life without allergy flare ups could be a few 30-minute sessions away. Infrared has benefits of light and thermal therapies. The energy it delivers is absorbed by light-receptive cells to activate many positive biochemical benefits. It also raises your body’s core temperature and activates your immune system with infrared that penetrates your body as opposed to heating your skin, like traditional saunas do. 

To understand the science, it helps to know that inflammation experienced with allergic rhinitis is due to a reaction in the body that signals the immune system to increase antibodies called immunoglobulins.(1) These are proteins carried in the blood, and are caused by increased vascular permeability, or a stretching of the vessel walls that makes them weaker and more open to leakage.(2) This is where it gets interesting: the walls of every blood vessel in our body are lined by a layer of endothelial cells. These cells regulate exchanges between the bloodstream and the surrounding tissues. Numerous studies on far infrared have found that it improves the function of these cells and may play a role in how infrared helps reduce inflammation and allergic rhinitis symptoms.(3)

This study(4) evaluated the clinical effects of far infrared (FIR) therapy in 31 patients with allergic rhinitis for 40 minutes every morning for seven days. Every day, patients recorded their symptoms in a diary before and during treatment. Each symptom of rhinitis was rated on a 4-point scale (0-3) according to severity. During the period of far infrared therapy, the symptoms of eye itching, nasal itching, nasal stuffiness, runny nose, and sneezing were all significantly improved. Smell impairment was not improved until after the last treatment. The study concluded that FIR therapy could improve the symptoms of allergies.

Another study(5) looked at the effect of sauna in general and found that just a few sauna sessions a week can meaningfully reduce allergic rhinitis symptoms including nasal congestion, coughing and wheezing.

Here are three science-backed ways that relaxing in the warmth of an infrared sauna could get rid of your allergic rhinitis and seasonal allergies naturally:

1. Balance Your Immune System by Calming Down 
An allergic response means your autonomic nervous system is overreacting to harmless, everyday particles like pollen. Infrared sauna treatments can soothe your autonomic nervous system to dampen those triggered responses. The autonomic nervous system is specifically connected to nasal congestion and nasal discharge. In other words, the calming effect of the infrared sauna produces benefits that go beyond your mental health. The sauna study measured heart rate variability (HRV) to monitor the impact of saunaing on the nervous system and found a significant improvement over the 6-week period.

2. Open Your Airways
Saunaing can do what antihistamines and allergy medicine often fail to deliver. Regular sauna use has been shown to increase nasal airflow and open passageways to reduce congestion and stuffiness! This means that even when triggers strike, you can breathe a whole lot easier. Warming your core has an incredible impact on your respiratory system that allows air to flow more easily and rapidly through the nasal passage. The sauna study used peak nasal inspiratory flow or PNIF to measure the impact of sauna on airflow. The results revealed a significant increase in PNIF measurements and airflow through the nasal passage.

3. Stronger, More Efficient Lungs
A review of evidence published by Mayo Clinic(6) noted another life-changing benefit of saunaing for those suffering from allergic rhinitis and asthma—an improvement of lung strength and capacity. Heat exposure improves bronchial smooth muscle endurance. Improved lung capacity and strength mean that you can physically take a deeper breath without working as hard.

Relaxing in a warm, soothing Sunlighten 3in1 Infrared Sauna at InstaPhysique for 30 minutes could make allergy season your new favorite time of the year! Make spring more magical, and less miserable a book your weekly Infrared Sauna Sessions at InstaPhysique in Sacramento today!

REFERENCES

https://www.webmd.com/a-to-z-guides/immunoglobulin-test

https://www.sciencedirect.com/topics/medicine-and-dentistry/blood-vessel-permeability

3 KrĂźger-Genge A, Blocki A, Franke RP, Jung F. Vascular Endothelial Cell Biology: An Update. Int J Mol Sci. 2019 Sep 7;20(18):4411. doi: 10.3390/ijms20184411. PMID: 31500313; PMCID: PMC6769656.

4 Hu, Ko-Hsin, and Wen-Tyng Li. “Clinical effects of far-infrared therapy in patients with allergic rhinitis.” Annual International Conference of the IEEE Engineering in Medicine and Biology Society. IEEE Engineering in Medicine and Biology Society. Annual International Conference vol. 2007 (2007): 1479-82. doi:10.1109/IEMBS.2007.4352580

5 Kunbootsri, Narupon et al. “The effect of six-weeks of sauna on treatment autonomic nervous system, peak nasal inspiratory flow and lung functions of allergic rhinitis Thai patients.” Asian Pacific journal of allergy and immunology vol. 31,2 (2013): 142-7. doi:10.12932/AP0262.31.2.2013

https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext#secsectitle0045

Happy Spring! The Benefits of Variable Spring Tension

Happy first day of spring! 🌼


As the weather starts to warm up and the days get longer, it’s the perfect time to focus on your fitness and start incorporating some new challenges into your routine. And, if you’re a Megaformer enthusiast like we are, you know that one of the key benefits of this amazing machine is the variable spring tension.

Here’s some of our favorite reasons why variable spring tension, and the way we utilize it here at InstaPhysique, is going to give you the most efficient and effective workout in only 40 minutes:

1. Variable spring tension allows you to perform movements that are difficult or impossible to perform with static weights. And, because the resistance is constantly changing, you’re able to load your muscles eccentrically, which means that they’re working as they lengthen. This is a highly effective way to build strength and muscle mass, and it can help prevent injury by strengthening the muscles at their end range of motion.

2. Variable spring tension allows you to perform a wider range of exercises than you would be able to with static weights. For example, on the Mega, you can perform exercises like lunges, squats, and planks with a wider range of motion than you would be able to with a traditional weight set. This means that you can target different muscle groups and increase the overall effectiveness of your workout.

3. Variable resistance also keeps your muscles engaged throughout the entire movement. With static weights, there is often a “dead zone” where the weight is not providing any resistance. This can lead to a loss of tension in the muscles and a less effective workout. With variable spring tension, the resistance is constant throughout the entire movement, ensuring that your muscles are working hard the entire time.

So why not make this spring the season of transformation and take your fitness to the next level? Join us in Sacramento or Roseville, and let’s put the spring in your spring! 💪🏼🌻

Boosting Your Lymphatic System and Immune Function: Tips for a Healthier You

The lymphatic system is one of the most overlooked yet significant systems in the body. It includes a complex network of vessels, ducts, lymph nodes, the spleen, the thymus, the adenoids, and the tonsils, and it’s expansive system travels throughout the body to remove waste from every cell while helping to regulate the immune system.

The lymphatic vessels act like a giant drainage system for the body that needs to stay clear for it to work properly.  The lymph must flow freely to ensure that waste products and fluids do not build up in the tissues. Just like in your home if the drains are clogged in your toilet or sink, you can’t get rid of waste effectively—the same is true for your body. Stagnant lymph flow leads to waste and toxin buildup, weakened immunity, and can lead to a wide variety of health issues.

So, how do you know if you may be suffering from a stagnant lymphatic system? Almost every part of the body can be affected by poor waste removal in the lymphatic system. When your lymph drains become congested you may notice: 

  • Itchy and dry skin
  • Chronic Fatigue
  • Bloating
  • Breast swelling with each cycle
  • Poor digestion
  • Brain fog
  • Swollen glands
  • Weight gain
  • Chronic sinusitis, sore throats, colds, or ear issues
  • Cellulite
  • Cold hands and feet

If you are experiencing symptoms of lymphatic congestion, it may be time to decongest your lymph system. 

Follow these daily habits and exercises to naturally decongest your lymphatic system for glowing skin, improved digestion, and overall health!

1. Move Your Lymph

The lymphatic system does not have a built-in pump like the heart, which propels blood through the circulatory system, where it gets oxygenated, filtered, and circulated. Therefore, the lymphatic system relies on the contraction and relaxation of the muscles and joints to move the lymph. Studies have shown the best form of exercise for your lymphatic system is a rebounder workout (bouncing on a mini fitness trampoline).  Consider this the most fun way ever to help get your lymph system moving! Bounce is more effective than other workouts for lymphatic drainage because of the effects of gravity and your body’s muscle contractions while on the trampoline. The rhythmic tensing and relaxing of the muscles will wring out the tissues and propel fluid through the lymphatic channels. Getting a lymphatic drainage massage is also hugely beneficial. Lymphatic drainage massage helps circulate blood and lymph throughout the body to promote detoxification. Utilizing a next-generation infrared heated Roll machine (i.e. INSTAROLL) will greatly help to reduce fat tissue and the appearance of cellulite, provide relief from muscle tightness and speed up recovery, increase metabolism, and promote clearer, tighter skin along with improving your body’s immune function.

2. Detox your environment.
The lymph must deal with the body’s “waste products” that are produced internally like dead cells as well as toxins that are introduced from the external environment. Systemic inflammation creates congestion and swelling in the tissues, which impairs lymphatic flow. Oxidative stress damages the lymph vessels and breaks down their ability to effectively transport lymph fluid and wastes. It is, therefore, important to reduce your exposure to chemicals in food, air, personal care products, and water while increasing your intake of antioxidants and anti-inflammatory nutrients to prevent damage. Opt for an organic, anti-inflammatory diet filled with green leafy vegetables, cruciferous veggies, omega-3 fatty acids, and herbs and spices like ginger, turmeric, and garlic. Avoid processed additives, chemicals, and artificial ingredients.

3. Stay hydrated.
Lymph fluid is about 95 percent water and becomes thicker and less fluid when you are dehydrated. In fact, one of the most common causes of lymph congestion is dehydration. Stay well-hydrated by sipping warm purified water throughout the day to help keep your lymph flowing well. Avoid sugar-laden soft drinks, processed juices, sports drinks, and alcohol, which add an additional metabolic burden on the body as well as too much caffeine, which dehydrates the body.

4. Incorporate Raw Foods.

A sluggish digestive tract also congests the lymphatic system. Incorporating raw foods into your diet is another way to keep the lymphatic system healthy. The naturally occurring enzymes and bioflavonoids in raw fruits and vegetables help to break down toxic buildup and free radicals while fiber promotes regular elimination and cleansing of the intestinal villi to keep the intestinal lymphatic system healthy.

Takeaway: An effectively functioning lymphatic system is essential for overall health.  Try incorporating some of the above steps and let us know about your experience!

Why Are Your Intrinsic Muscles So Important?

What are the intrinsic muscles?

The intrinsic muscles are those smaller muscles that exist entirely within the confines of the muscle and the occur deep within the structure. For example, the extrinsic core is made up of larger muscles you know like the gluteal muscles, hamstrings, adductors and lats – while the intrinsic core is composed of the transverse abdominals, internal, multifidus, diaphragm and pelvic floor. The function of these muscles is to support the lumbar spine and create intra-abdominal pressure. If there is a lack of strength in any one of these essential muscles, you may notice posture changes such as a slouched forward posture through the shoulders and thoracic spine. Maintaining strength and control of the intrinsic core muscles is extremely important to ensure the proper function and health of your back.

In most cases, the extrinsic anterior muscles are flexors, while the extrinsic posterior muscles are extensors. In other words, intrinsic muscles support the action of the extrinsic muscles (the larger muscles).

Consider the Golden Gate Bridge. What is the 1st thing you notice about it? Most people would recognize the red large steel structure that characterizes the bridge itself. However, in order to support that heavy steel structure, the bridge depends on a system of cables, also noticeable but not obvious at first glance.  The heavy steel structure of the bridge would represent our extrinsic muscle (as its usage extend out of the bridge itself) while the cables would represent the intrinsic muscles without which the bridge could not support itself and therefore fulfill its purpose.

Why are the intrinsic muscles so relevant to strength training and improved body composition?

In order to improve the body composition, the extrinsic muscles must grow; however, they can’t if the intrinsic muscles are not also growing along. Therefore, it is paramount to effectively stimulate the intrinsic muscles and keep the proper balance between intrinsic and extrinsic muscles.

Training the intrinsic muscles is very important to strengthen the overall structure of the muscle. In other words, If you want to grow a bigger bridge, you will need to reinforce the structure itself by adding more cables.

Intrinsic injuries often result from: Malalignment, muscle imbalance, lack of flexibility, muscle weakness, and instability.

So, How Do We Effectively Stimulate The Intrinsic Muscles?

The intrinsic muscles stabilize the extrinsic muscles, therefore stability and balance training is a very effective way to strength train those muscles.

Proprioceptive training is another way to describe balance training, which we are all in need of! Balancing on the Megaformer (and rebounder) improves proprioception in our clients with ever-changing exercises. To note, as these exercises are performed without shoes, you are also strengthening the small intrinsic muscles of the feet that become weak by years spent wearing shoes!

Other effective techniques we utilize are:

  1. Moving with control
  2. Keeping the muscles constantly engaged through the Effective Range of Motion
  3. Balance and stability
  4. Lifting from the entire body instead of just one part. For example, you will feel the inner thighs stabilizing and the abs supporting the pelvis while performing a lunge.
  5. Try to connect all the muscles in each movement.

Come try a class and notice how stability and balance training is incorporated in each and every movement we do at InstaPhysique in Sacramento and Roseville.  We train your body as a system (not individual parts). When we fatigue your muscles, we do so within the kinetic chain.  You will build lean muscle mass and sweat like crazy as you improve your balance, stability, and mobility.  You will push and you will pull as we utilize tension and counter tension with direct intentional movement patterns. All you need to do is show up and put in the effort, then reap the results!!

Tired of Poor Posture?

One of the most important things about body mechanics and posture is alignment. As humans, our posture represents how well we move – your posture says a lot about how your muscles and joints are working. Many pains and problems in the body are associated with long-term misalignments. For example, a golf player who is always swinging and rotating in one direction may lead themselves to having asymmetrical overuse injuries over time. These can happen from bad habits or outside forces such as accidents or sports activities. Remember, what you tend to do most your body will want to adapt to (p.s. this is why we constantly vary tempo, angles, range of motion, tension, etc. when training you!)

Alignment refers to how the head, shoulders, spine, hips, knees and ankles relate and line up with each other. Proper alignment of the body puts less stress on the spine and helps you have good posture. The muscles and joints of the body work best when the body is in a certain alignment while moving. These ideal positions help the muscles and joints to produce and reduce force in the best manner. The ability to optimally produce and reduce force is what minimizes the risk of injury.

Treat the body as a system

The best way to ensure proper body alignment is to eliminate any muscle imbalances by treating the body as a system – strengthening weakened muscles, lengthening tight ones, and training good form. By doing so, we can optimize the human musculoskeletal system for long-term health and a pain-free life.

Meet us on the Megaformer this week, and let’s work on your alignment together.

How Infrared Sauna Therapy Can Boost Your Immune System

While there may not be an actual “cold and flu season”, winter is a time immune systems are weaker because of lack of sun, intake of sugary food, holiday stress, and less sleep. Most of us know the traditional benefits associated with sauna use, including relaxation, stress reduction, sweating and toxin release, but did you know that the patented heating and near-infrared light technology in the Sunlighten 3in1 sauna we use at InstaPhysique can actually strengthen your immune system?

In this blog, we will discuss how infrared saunas can help strengthen your immune system for the cold and flu season.

How a Fever Improves Immune Function

Hippocrates famously said, “Give me a fever and I can cure any disease.” The idea that increased temperatures trigger the body’s immune system response is certainly not new. Fevers help your body to fight off infection by allowing certain immune cells to work more efficiently and effectively. When you have an infection, your immune system induces fever in order to stimulate immune function and make the body less habitable for the pathogens. According to the American College of Critical Care Medicine, fever is defined as a core temperature of 100.9°F (38.3°C) or higher, i.e. just above the upper limit of an average human temperature, irrespective of the cause.3 Sunlighten saunas can penetrate deep into tissues and raise core body temperature to approximately 102°F. Although the sauna heats you up differently than a fever does, the increased body temperature can provide many benefits of fever, such as improving immune functions and preparing your body for the cold and flu season.

Here are five examples explaining how this works.

1. Makes antiviral and antibacterial immune responses more efficient

Many aspects of immune function are heat-sensitive and are designed to be mobilized in response to a fever. Specifically, fever-range body temperature causes the body to favor anti-viral and anti-bacterial immune response (Th1) over the antiparasitic or allergic (Th2) immune response. In addition, fever-range temperature helps the immune system better remember germs that you are exposed to, so that the next time you encounter the pathogens, your body can fight them off better.4

In addition to heating the body, near-infrared light also stimulates white blood cells and increases antibodies against germs by increasing cellular energy production.5 l A number of studies—including those conducted by NASA and the Medical College of Wisconsin—have shown that near-infrared light therapy can increase collagen and white blood cell production, your body’s first line of defense against disease.

2. Hormesis

The term “hormesis” refers to a small amount of stress that trains the body to get stronger. For example, exercise is a type of hormesis. Many health benefits of saunas are due to hormesis. Using the sauna generates heat stress and oxidative stress at the low levels that help the body better deal with these stressors. The heat exposures trigger the production of heat-shock proteins, which help other protein molecules fold correctly. In addition, heat-shock proteins also help the immune system fight off viruses.6

Too much oxidative stress can damage tissues and immune cells, which reduces your ability to fight infections. The sauna generates small amounts of oxidative stress that increases your cell’s antioxidant capacity, which reduces your risk of getting sick.7

3. Anti-Aging for the Immune System

The immune system, which is continually replenished by immune stem cells in the bone marrow and thymus, is one of the most sensitive systems to aging. This is a reason why people 65 and older are more likely to get sick and develop complications from cold and flu. As people age, their immune stem cells have a declining ability to regenerate more white blood cells. Interestingly, photobiomodulation, especially from the near-infrared spectrum, may stimulate the mitochondria of these stem cells and help mitigate age-related immune decline.8

4. Reducing Stress

Stress significantly increases the incidences of colds by reducing the antiviral immune system, partly because cortisol suppresses the immune responses.9, 10, 11Exposure to far-infrared sauna significantly reduces post-exercise cortisol, which may mitigate the immune-suppression effects of stress.12, 13 In addition, our infrared sauna experience includes Acoustic Resonance Therapy technology to help you get into a relaxed state, which may further help reduce the risk of getting sick from stress.

5. Normalizing the Circadian Rhythm and Improving Sleep

Not all sleep is created equal. Deep sleep helps build your antiviral immune system, so you want to increase deep sleep in the winter.14

During colder months, when the days are shorter and the sunlight is dimmer, your sleep could get thrown off. You may hardly notice it because you are still going to work and sleep on the same schedule, but you may experience changes in mood, fatigue, and more frequent colds partly because you are not sleeping as deeply.

According to board-certified sleep psychologist Dr. Micheal Breus, the steep drop in body temperature in the evening helps cue your body that it is time to sleep. Using the infrared sauna in the afternoon to help you relax before allowing your body temperature to drop naturally will improve your sleep quality.

Using the Sauna to Reduce Incidences of Common Cold

In an Austrian study, 25 healthy subjects who regularly used saunas had significantly fewer episodes of common colds than those who did not.15 This benefit becomes more significant, especially after 14 weeks of consecutive sauna use. Therefore, in order to fully experience the immune-strengthening benefits of sauna use, you want to use it regularly, at least 1-2 times a week throughout the year.

Use InstaPhysique’s mPulse® 3 in 1® Infrared Sauna to Maximize the Immune Boost

To maximize the synergistic immune-boosting benefits of infrared sauna, use full-spectrum infrared therapy. The near-infrared spectrum can stimulate immune cell growth and activity by stimulating your mitochondria. The mid-and far infrared wavelengths are absorbed by your body, ensuring that you benefit from the immune-stimulating effects of heat throughout your body and improving your sleep. Ours is the only infrared sauna on the market that provides true full-spectrum infrared therapy with separate heating elements to deliver each wavelength at their peak. Other sauna companies claim to provide “full spectrum” but only have one or two heating elements. They may produce light throughout the entire visible spectrum, but they can’t reach the peak infrared wavelengths to produce the health benefits. Our private sauna experience is designed to keep you healthy with seven preset programs that allow you to meet your exact wellness goals.

Winter brings with it many things. Illness does not have to be one of them. With proper care and preparation, your immune system can stand up to the cold and flu viruses that seem to be waiting until the cooler months to attack. The use of an infrared sauna strengthens your immune system by increasing white blood cell production, triggering the immune system, releasing impurities, improving blood circulation, regenerating cells, and promoting relaxation. With a strong defense system, you are free to enjoy life in full health.

First-time? Take advantage of our Sauna intro and get two sessions for just $44. Then, stay consistent by attending sessions weekly with our sauna add-on for just $99/month. Book Your Private Sauna Experience Today!

REFERENCES

1 A Sahib Mehdi El-Radhi. Fever management: Evidence vs current practice. World Journal of Pediatrics. 2012 Dec 8; 1(4): 29–33.

2 Department of Community Medicine, University of Adelaide, South Australia. Adverse effects of aspirin, acetaminophen, and ibuprofen on immune function, viral shedding, and clinical status in rhinovirus-infected volunteers. The Journal of Infectious Diseases. 1990 Dec;162(6):1277-82.

3 Edward James Walter. The pathophysiological basis and consequences of fever. Critical Care. 2016; 20: 200

4 Sharon S. Evans, Elizabeth A. Repasky, and Daniel T. Fisher. Fever and the thermal regulation of immunity: the immune system feels the heat. Nature Reviews Immunology. Volume15, pages 335–349 (2015)

5 Department of Microbiology, School of Medicine, Keio University. Possible application of the laser in immunobiology. Keio Journal of Medicine. 1993 Dec;42(4):180-2.

6 Gabriele Multhoff. Heat shock proteins in immunity. Handbook of Experimental Pharmacology. 2006;(172):279-304.

7 Shabnam Hajian. Positive effect of antioxidants on immune system. Immunopathol Persa. 2015;1(1):e02

8 Denis Odinokov and Michael R Hamblin. Aging of lymphoid organs: Can photobiomodulation reverse age-associated thymic involution via stimulation of extrapineal melatonin synthesis and bone marrow stem cells? J Biophotonics. 2018 Aug; 11(8): e201700282.

9 Stone AA1, Bovbjerg DH, Neale JM, Napoli A, Valdimarsdottir H, Cox D, Hayden FG, Gwaltney JM Jr. Development of common cold symptoms following experimental rhinovirus infection is related to prior stressful life events. Behavioral Medicine. 1992 Fall;18(3):115-20.

10 Cohen S1, Tyrrell DA, Smith AP. Psychological stress and susceptibility to the common cold. The New England Journal of Medicine. 1991 Aug 29;325(9):606-12.

11 Areej M. Assaf,⁎ Reem Al-Abbassi, and Maysaa Al-Binni. Academic stress-induced changes in Th1- and Th2-cytokine response. Saudi Pharm J. 2017 Dec; 25(8): 1237–1247.

12 Antti Mero, Jaakko Tornberg, Mari Mäntykoski, and Risto Puurtinen. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 2015; 4: 321.

13 Shanshan Shui, Xia Wang, John Y Chiang, and Lei Zheng. Far-infrared therapy for cardiovascular, autoimmune, and other chronic health problems: A systematic review. Exp Biol Med (Maywood). 2015 Oct; 240(10): 1257–1265.

14 Dimitrov S1, Lange T, Tieken S, Fehm HL, Born J. Sleep associated regulation of T helper 1/T helper 2 cytokine balance in humans. Brain Behav Immun. 2004 Jul;18(4):341-8.

15 Ernst E, Pecho E, Wirz P, Saradeth T. Regular sauna bathing and the incidence of common colds. Ann Med. 1990;22(4):225-7.

Let’s Talk Angles

The work we do on the Mega is adjustable to training at different angles to help recruit different muscle groups and train functional movement patterns. Each workout is programmed to take your body to a certain threshold of intensity to stimulate the body’s adaptive changes. When the body is training at an effective intensity and the muscles are being effectively stimulated, your results are maximized. One of the key elements we use to effectively stimulate your body’s adaptive changes is effective form – YOUR ANGLES MATTER!

Changing the angle of the body can change the way gravity affects the exercise. It will also change where you feel the work and the intensity of the work.

Using the example of lunging, we want to optimize your angle to activate the posterior chain while removing any stress on the spine. Your torso angle + your stride matters – always! We may specifically have you in a high stride to target the middle of your butt, then cue you into Moonwalker at your lowest stride. The reason? You are targeting different parts of your glute and hamstring and these angle variations increase strength by changing the muscle contractions.

Additionally, every time you change the angle you are increasing your neuromuscular connection as you change the way the brain interprets the move.

Pro Tip: A good lunge requires strong hip hinge mechanics, particularly during the eccentric (lowering) phase of the movement. To tax the glutes, they must be eccentrically elongated during the negative. That means the hips have to sit back posteriorly rather than allowing them to drift forward.

In other words, YOUR ANGLES MATTER!!

Questions? Be sure to check in with your coach before or after class if you wish to talk effective form. See you on the Mega!

Beyond Building Muscle, The Right Recovery is Important

No one wants muscle soreness to slow them down. Whether you’re a competitive athlete, a weekend golfer, or simply trying to stay active, proper muscle recovery impacts your ability to keep doing what you love. For athletes of all levels, research shows infrared saunas are useful in enhancing muscle recovery and performance.

Your recovery process, or downtime between your workout or training sessions, should be equally as important as your training when trying to build muscle or enhance performance. During your recovery process, energy is restored and the body is able to heal tissue damage and rebuild muscles. Building muscle not only increases strength, but also boosts metabolism, reduces the risk of injury, improves bone density, and helps with excess body fat.

Infrared light benefits muscle recovery and performance, and is becoming a staple tool for athletes and everyday people to help aid physical and mental recovery and performance.

While heat, in and of itself, is great for recovery, temporary pain relief and inflammation – Infrared light heats the body from within and penetrates the joints, muscles and tissues, increasing circulation and blood flow. In an infrared sauna, the far and mid infrared light waves provide an even deeper therapeutic experience than the heat in a traditional sauna that only heats the air.

Good circulation is critical for proper healing. Red blood cells carry oxygen and nutrients to the site of the strain or inflammation, which helps to create new blood vessels and tissues at the site. The more red and white blood cells that can get delivered to muscles, the quicker they rebuild.

When looking to incorporate an infrared sauna at InstaPhysique, we chose Sunlighten’s mPulseÂŽ 3 in 1ÂŽ as it is the only sauna with all three wavelengths in the optimal range in one heater. Sunlighten’s patented SoloCarbonÂŽ far infrared heaters have been found to be 99% effective in terms of far infrared absorption into the body.

Sunlighten’s infrared sauna therapy penetrates muscles deeper, increases blood flow and helps the body recover faster so you can stay in that game – of sports and life.

Below, we explore some of the science behind how infrared helps before, during, and after physical activity, and why choosing to incorporate infrared sauna in muscle recovery programs is a smart choice.

Far infrared accelerates recovery.

The Journal of Athletic Enhancement published a study of 10 national-level power athletes that found far infrared improves neuromuscular performance during intensive training associated with increased testosterone/cortisol ratio. “Improved recovery can enable harder training and accelerate further athletic development.”

Near infrared helps build muscles, decrease inflammation.

One of the foremost researchers on infrared, Dr. Michael Hamblin, published a study which suggests that red light and near infrared (NIR) can increase muscle mass gained after training, and decrease inflammation and oxidative stress. NIR is available in our mPulse 3 in 1 sauna at InstaPhysique.

Infrared increases flexibility.

Flexibility is also important for performance and injury prevention. A study conducted at Auburn University of Montgomery showed a Sunlighten mPulse 3 in 1 sauna can increase your flexibility up to 3x. Benefits of increased range of motion include joint mobility, less friction in the joints, enabling of joint function to diminish stiffness and joint relaxation.

Ready to feel the results for yourself? We recommend starting with 2 sessions in a week, or hitting the sauna after your net InstaPhysique workout. Learn more and book your session today!

Need Relaxation? How Infrared Sauna Therapy Helps

How Infrared Sauna Therapy can help with Relaxation

Stepping out of a sauna is an incredibly refreshing feeling. No matter how much time you were able to sit (and sweat), your mind feels clearer, and you may wish you were able to do this every day. Thankfully, with our Sunlighten 3in1 infrared sauna, you can – and should. That’s because our infrared sauna has been linked to helping you relax and bolstering your physical and mental wellness. Read on to learn how infrared heat helps you achieve that blissful, relaxed state.

What is infrared heat?

First, it’s important to understand that not all saunas are built the same. While many of them are great for optimizing wellness, infrared saunas have scientifically proven benefits. What makes infrared heat different from a traditional sauna is that it uses light to create heat1, rather than steam. This light warms your body directly, while steam-based saunas heat the air around you first, which in turn increases your body temperature. Infrared heat can also make the sauna experience more comfortable and personalized for those who have trouble in high heat temperatures that steam saunas can create.

How can an infrared sauna can make relaxation possible?

Aside from the sheer feeling of sitting in an infrared sauna with nothing to do but, well, sit – those infrared lights are directly impacting some physiological processes in the body which can lead to a more relaxed state.

Saunas optimize the body’s physical response to stress.

Per a review published in Expeimental Gerontology, the body’s response to repeated sauna use causes a process called hormesis2. When this happens, the body overcompensates for mild environmental stress (in this case, the heat). And while you may think any stress is bad, in this instance it’s beneficial to your body and health. That’s because it sets off a chain reaction that helps repair cell damage and protects your body from larger stressors3 which would typically cause inflammation and cell damage. Think of it as a fire drill for your body, prepping it to be able to handle an emergency (aka, stress) when it arises.

Over time, cortisol levels decrease

Research published in the Journal of Human Kinetics looked at the effects of a single sauna on white blood cell count as well as cortisol levels in both athletes and untrained individuals. There were a few important findings to note. In subjects classified as athletes, they secreted less cortisol than the nonathlete group4 in response to the heat. As one of the main hormonal regulators of stress, decreasing cortisol in the body can help you relax and over time, can reduce that fight-or-flight sensation you feel in stressful situations.

This decrease in cortisol also increased neutrophils and eosinophils in the athlete group – white blood cells that help fight and ward off infection, viruses, and bacteria in the body. So, by regularly sitting in an infrared sauna (and OK fine, staying in shape doesn’t hurt in this scenario), you’re keeping cortisol levels stable and warding off inflammation. The end game? A little time relaxing in a sauna can lead to less stress and a stronger immune system, so you can stock away those sick days and use them for a vacation instead.

Sitting in a sauna can decrease blood pressure

Stress can sometimes cause a temporary spike in blood pressure. Yet, if you deal with chronic stress, it may elevate your blood pressure longer. This can increase your risk of developing heart disease or experiencing a stroke. By being proactive about relaxing with regular sessions in an infrared sauna, you can prevent and even treat cardiovascular disease risk factors such as lowering your blood pressure.

A review published in Experimental Physiology found that lifelong sauna exposure is linked to a reduced cardiovascular disease risk5. The meta-analysis looked at 15 studies with heat exposure ranging from 30 to 90 minutes, with over 10-36 sessions. Heat therapy reduced blood pressure, including both systolic (the pressure caused by the heart contracting, pushing out blood) and diastolic (the pressure caused when the heart relaxes and fills with blood) blood pressure. Blood flow in the arteries also improved with sauna use, protecting heart health.

Separate research published in Circulation Journal found that repeated sauna treatment can even improve ventricular arrhythmias6 (abnormal heartbeats). This is because the heat from sauna therapy increases activity in the parasympathetic nervous system7 (PNS), which controls the body’s ability to relax. When PNS increases, it lowers the resting heart rate and regulates heart rate variability, promoting overall heart health.

Sometimes the idea of doing something that relaxes you may seem frivolous, or not the best use of your precious time. Let’s reframe that line of thinking. By investing in your body by scheduling regular infrared sauna sessions to help with relaxation, you’re taking a little time out of your day to achieve overall wellness that may keep you heart disease-free and may even add years to your life. InstaPhysique’s Sunlighten 3in1 Infrared Sauna ups the game with Chromotherapy and Acoustic Sound Therapy to truly envelope you in pure relaxation.

On the lookout for a no-commitment, risk-free recovery package that makes your health the #1 priority? Look no further! Our Sauna Intro is the way to go. Try 2 sessions for $56. We also have membership options available the provide regular usage benefits and the best value!

REFERENCES

1 What is an infrared sauna? Does it have health benefits? https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954

2 Sauna use as a lifestyle practice to extend healthspan https://www.sciencedirect.com/science/article/pii/S0531556521002916?via%3Dihub#bb0030

3 Hormesis defined https://www.sciencedirect.com/science/article/pii/S1568163707000712

4 Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/

5 The effect of heat therapy on blood pressure and peripheral vascular function: A systematic review and meta-analysis https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP089424

6 Effects of Repeated Sauna Treatment on Ventricular Arrhythmias in Patients With Chronic Heart Failure https://www.jstage.jst.go.jp/article/circj/68/12/68_12_1146/_article/-char/ja/

7 Recovery from sauna bathing favorably modulates cardiac autonomic nervous system https://www.sciencedirect.com/science/article/abs/pii/S0965229919301943

Squad Stories: Meet Client, Danielle

We asked member, Danielle, what brought her to the studio and why she stays – read on for her story, in her own words!

As a former college soccer player, I knew I needed to find a lower impact workout as I moved forward in life. I signed up for a gym membership, tried various studios & sought to find the next activity I could commit to. When I came across InstaPhysique, the game changed. The squad atmosphere reminded me of being on a soccer team again, and the coaches inspired me every workout. At the time, I was going through difficult changes personally and professionally, so InstaPhysique became my therapy. Like Coach Kristin says, ‘if you’re thinking about anything else right now, sit a little lower.’ Needless to say my Long Jump hold improved very quickly!

Every week I could count on 40 minutes a day where the stress of my world did not exist. I was taking care of myself for the first time in a long time, and I was hooked. Then the pandemic hit, and I was devastated when I realized that my new routine would be changed indefinitely. I cannot explain the relief and thrill when I found out InstaPhysique pivoted and went online and outside- and it happened so quickly!

As a middle school teacher, I know what it takes to engage with a group of folks remotely, and the fact that I was going to continue feeling connected to my Squad from afar, while feeling my absolute best, was a gift that has left me forever grateful.

Playing soccer for 20 years did a number on my knees, so I thought running was a thing of the past. It was painful to jog 1-mile, and I suffered for days afterwards. Now, not only can I go for a 3-mile run every week and sign up for 10Ks a couple times a year, but I’m enjoying running for the first time in 15 years. My body bounces back like it went through a time machine. InstaPhysique has changed every aspect of my life. Now when I think of moves I love to hate (like Long Jump holds, Bear, and Scrambled Eggs), I smile to myself knowing the incredible impact InstaPhysique, its coaches, and those moves have had on me.

BOOK YOUR CLASS TODAY and be sure to wave hello to Danielle if you spot her shaking in a Long Jump hold on the Mega next to you!

Squad Stories: Meet Roseville Client, Alice

We asked member, Alice, what brought her to the studio and why she stays – read on for her story, in her own words!

I’m a full time registered dietitian, and also teach Bikram yoga on the side. I’ve always been an exercise fanatic, starting when I was about 12, going to an all-women’s gym with my Grandma. Back in the day I did aerobics, got really into weight training in college, later started swimming and yoga. I even did a fitness competition in my mid 40’s upon the encouragement of the trainer I was working out with at the time. On vacation several years ago in LA, I did my first Lagree class in Malibu. At the time I thought I was doing some version of Pilates. The next day my abs were so sore, I knew this was a different way of working out that I had never experienced. And I knew that I didn’t know of anything like that back home. Fast forward years later, and I joined one of the local pilates clubs, and although it was nice, I didn’t feel like it was the same workout I had done down in LA. Then a friend told me about INSTAPHYSIQUE, and the difference between the reformer machine in pilates and the MEGAFORMER.

At the time, only the Sacramento studio was open, and Roseville was being built. I drove to Sac to take class, and instantly knew this is what I had done down in LA. I love this format as it is such an effective 40-minute low impact workout, that hits ALL the muscles ALL the time, no matter what class you attend. You will get everything, including the CORE focus, which is what I love. No matter what level of fitness you are, you will be challenged, which I also love. I also enjoy the fact that we work on our stability and balance, which is so important as we get older. It is so fun that there are so many moves we can do on the MEGA, it never gets boring!

The fellow students and coaches I have met are incredible people who I always enjoy seeing every time I’m at the studio. I also enjoy meeting new students and helping to encourage them and share what a great workout is they have come to try. There are a lot of moves I love, so it’s hard for me to narrow it down to one, but I do love a simple kneeling crunch. I treat my exercise routine as something that is just part of my life, I always have. I usually book my classes for the week in advance. I’m old school and have a big paper monthly calendar on my office desk at home, so I can see at a glance what my week is like, and I will aim for 2-3 classes a week, and simply schedule it into my week. My boys are grown and out of the house, so I don’t need to worry about childcare! I have a 9-year-old Boxer that is my baby and also have been with my husband for 33 years. I love going on long walks, beautiful hikes, finding healthy easy recipes to make (including healthier baked goodies), reading, music, and fashion/clothes. I appreciate so much that Amy has brought the INSTA community to RV and SAC, including the BOUNCE classes, which are so fun!

BOOK YOUR CLASS TODAY and be sure to say hello to Alice if you spot her sweating on the Mega next to you!

Hitting the Slopes This Season? Ski Longer, Stronger & with More Confidence

With all this new fresh powder in Tahoe, you may be hitting the slopes for the first time this season. Then, as you start to work your way down the first run, your quads are on fire and you are immediately reminded of the aches and pains that can come with a day on the mountain, especially at the beginning of the season. This is the epic day of your dreams, but your legs are screaming for the après ski lounge. RIGHT NOW!!!

Sound familiar?

While skiing is fun, it can also be hard on the body. Skiers and snowboarders need to be fit and agile to manage the challenging terrain and conditions, and to reduce their chance for injury. Skiing demands eccentric leg strength (it is probably the biggest eccentric sport there is!) and most people do not train their muscles eccentrically.

Getting back on the slopes will certainly get you back into ski or snowboarding shape over time, but cross training is just as important. Insta workouts will have you prepared on day one, so you aren’t suffering from burning thighs and glutes, or a tweaked joint. Cross-training on the Megaformer can help prevent injury, increase your strength on the mountain, and will help you ski all day long without suffering from soreness!

Insta athlete, Brad Davis, uses the Megaformer consistently to cross-train for his season. InstaPhysique has improved his skiing and “has made it so that I am ski ready at the start of the season.” He just hit the slopes and shared, “Even x-country skiing was better. All the ‘balance’ muscles are already in place and the lunges from class make it a piece of cake to make long strides and extended gliding on the first day out.”

So, how does INSTA prepare you to shred the slopes?

We do this by strengthening the hamstrings and glutes, balancing overused quads, and strengthening all of your stabilizer muscles. Insta workouts focus on conditioning your entire body (especially your full, functional core) and improving your flexibility and balance to help you control your skis and support areas, such as your knees and hips, that are more prone to skiing injuries.

STRENGTH

On the Mega, we perform movements that work both the eccentric muscle contraction (the lengthening motion) and concentric muscle contraction (the shortening motion) in a single rep. with zero rest or stops so that you’re using the muscle for 100 percent of the movement.

The duality is important for skiing because concentric strength is “positive” strength, like what you use to stand up from the bottom of a squat, or hike up a steep hill, where eccentric strength is “negative” strength, like what you use to lower yourself into the bottom of a squat, or hike down a steep hill. Eccentric strength absorbs force, and by training your legs this way you will lengthen and strengthen your muscles through negative contractions, and best prepare yourself to dominate the mountain this year!

FLEXIBILITY, POSTURE & BALANCE

Good flexibility in the joints can improve posture and alignment as well as help prevent injuries through all stages of life. The movements we perform on the Megaformer always work your muscles in their length, which improves flexibility.

InstaPhysique workouts also focus heavily on core stabilizing exercises, which allows you to keep optimal body alignment by stabilizing and supporting the spine. The core is the body’s center of power, so the more strength and stability trained in this area, the better chances you will have in preventing injuries and maintaining good alignment and posture!

ENDURANCE

InstaPhysique trains and improves both muscular and cardiovascular endurance.

Muscular endurance is the ability of the muscle to continue to perform without fatigue. Ironically, in order to perform without fatigue, you need to train the muscles TO fatigue. We train the muscles to a threshold of intensity that will stimulate adaptation and improvement as we take you to the brink of muscle failure and back.

Cardiorespiratory endurance is the ability of the body’s circulatory and respiratory systems (heart and lungs) to supply fuel to the tissues and cells during sustained physical activity. Each Insta class keeps your heart rate elevated at a safe level during the workout, and we perform movements for at least 60 seconds of constant tension to allow the aerobic system to kick in and improve your cardiorespiratory endurance.

Do you want to ski or snowboard longer, stronger, with more confidence and less pain? The good news is you don’t have to make any special modifications to class to see improvement on the slopes. Just show up to your 40-minute Insta class, give your best effort, and reap the results once you hit the slopes!

BOOK YOUR CLASS TODAY!

YOUR BUTT: Why We Care So Much About It

THAT COVETED INSTA BOOTY : While having a lifted, well-toned rear end looks great, the benefits go much deeper than just appearance. Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. They work in conjunction with the hamstrings (the three muscles at the back of our upper leg) to help us walk, run, kick and climb.

They’re incredibly important, but they’re often weak and underworked.

Many of us to have chronically tight and weak glutes due to excessive sitting and living a sedentary lifestyle. Prolonged sitting from driving in the car, hanging out on a couch, sitting at work, etc. have led gluteus muscles to become more dormant than they should be. Our glutes have become weak and “switched off” because an over-reliance on other muscles during everyday movement that should be performed by the glutes. Many of us tend to have overdeveloped quads and underdeveloped glutes with tight hip flexor muscles. In fact, the common condition when gluteus muscles are weak and hip flexors are tight is called a “dormant butt syndrome” and it can cause knee, hip, and back pain.

INSTAPHYSIQUE TO THE RESCUE!

You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there’s so much more to a tight tush than the way your pants fit!

Wonder why we focus so much on our glutes and our legs? Leg workouts engage the largest muscle groups of your body, which helps to burn more calories, improve overall athletic performance, and support healthy movement patterns in your daily life. Want a “6 pack”? Work on strengthening your glutes! This work keeps the body looking balanced and sculpted, but beyond that having strong glutes is an integral part of your body’s overall health. Powerful glutes play a key role in how efficiently your body moves, and helps to limit the amount of stress put on your lower back.

Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.

IMPROVED POSTURE

Having weak or underdeveloped glutes can have detrimental effects on your posture, as they are part of your body’s stabilization system. When your glutes aren’t strong, your latissimus dorsi overcompensates, pulling the torso and shoulders out of their proper position. If your hip flexors are stronger than your glutes, they can pull your pelvis into an unnatural alignment. This can cause both poor posture and pain.

INJURY PREVENTION

Glutes that aren’t preforming properly increase the risk of injury to the knees, lower back, hamstrings, and groin. Therefore, strengthening these muscles is extremely important when trying to protect your body from injuries.

BYE-BYE BACK PAIN

The glutes play a major role in relieving some of the stress and pressure from your lower back. Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they’re strong, your lower back doesn’t bear the full force of your motion.

PREVENT KNEE PAIN

Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn’t stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury.

IMPROVED ATHLETIC PERFORMANCE

Your glutes are responsible for accelerating, decelerating, changing directions, and creating explosive power in jumps. High performance sports require you to have strong glutes and hip extensors in order to achieve the best results. If you want to be a stronger athlete, it’s time to build your backside. Athletes with strong glutes will be faster and more explosive in their movements compared to those with weaker glutes.

We work our glutes to exhaustion on the Megaformer for all of these important reasons! The movements we perform in class allow your gluteus maximus, gluteus medius, AND gluteus minimus to work in new angles and positions, and to elongate.

Some of our favorite moves to increase your glute strength:

  1. Skating
  2. Any and All Lunging on the Megaformer – THE ABSOLUTE BEST – as we eccentrically load your glutes and hamstrings.
  3. Mega Donkey Kicks

Ready to build a strong, balanced and toned backside? Book your INSTA class today!

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