The Studio

02/06/2026

🧊 That’s all it takes to increase BASELINE dopamine! You know, the reason you’re scrolling right now…except the dopamine that we get from our phones, junk food, and some other methods we won’t bother to mention are cheap and deplete baseline levels, leaving us feeling the opposite of why we looked for that hit of dopamine in the first place. Dopamine that’s earned is sustainable, especially from our , and leaves levels elevated for HOURS after!

🔥Come and get your contrast on with us and see how some good ol’ high quality dopamine will make you feel. Leave your phone outside the sauna and connect with the best people around, including yourself!

02/05/2026

🚨Member Spotlight🚨

Today we honor Tony, the newest member of the “100 Club” here at The Studio! Not only is he the newest, he’s also one of the youngest. Tony is an inspiring young man with a great head on his shoulders, so it’s no surprise he’s got a solid morning routine of early rising, gym, and contrast therapy before heading to work. We have no doubt that life has great things in store for Tony, keep it up, brother! Thank you for bringing all the value you do to The Studio, we’re all better being around all the positivity you bring!

02/02/2026

💪 We celebrate toughness. A life worth living requires mental fortitude in a world that wants to sell you comfort. Comfort is great and all, but true growth requires discomfort. The more accustomed you are to handling discomfort, the more comfortable you are. It’s a paradox we have found to be true, and a cornerstone of why we do what we do here at The Studio. So give it all you got, get knocked down, even. Then get right back up with a smile on your face and wear your scars proudly. You’re still standing. 💪

01/29/2026

🚨Member Spotlight🚨

This week we celebrate Chris hitting the 100 mark with us here at The Studio. We go back to playing baseball together, and it’s wild how life works and comes full circle. He’s a regular here, and his routine has been paying off, we need to start taking “before” pics. Take our word for it, adding sauna post-workout can add serious benefits to your health routine both physically and mentally. We’re so blessed to have you as part of the community, Chris! Thank you for being you, and adding such value to The Studio!

01/27/2026

01/27/2026

.selling.homes shows up today with a friend (always a great idea! 😜) and crushes her first cold plunge! Proof that it isn’t as scary as most make it out to be. A little mindfulness, control, and breathing goes a LONG way! We love first timers, and invite you to come see what a little self care and nervous system reset can do for you!!! Awesome job, Karen!!! 😎

bath

01/26/2026

🔥 Metal must be put into the fire to be refined. Refined as in the removal of impurities. We must endure the fire of refinement if we are to become our purest and truest selves. This comes with discomfort that few choose to accept. If it were easy, everyone would do it. It takes a special courage, strength, commitment, and grit to throw ourselves into the fire of refinement over and over while we shed the impurities of our physical and mental. Will it be difficult? Yes. Will it be worth it? ABSOLUTELY.

We invite you to refine with us here at The Studio. The sauna refines the body, the cold refines the mind. The community creates bonds of support and accountability. There’s strength here. There’s knowledge here. And we refine each other. 💪

01/24/2026

🧠 Scientific research shows that the human brain has evolved to regulate itself through movement, not stillness. Decades of research in neuroscience, exercise physiology, and even clinical psychology shows that sustained physical activity has been consistently linked to lower baseline anxiety, improved mood regulation, and greater cognitive control!

🧠 Physical exertion acts as a constraint on the brain. It increases neural efficiency by reducing cognitive noise, sharpening attention, and stabilizing emotional reactivity. Studies in brain health involving depression, ADHD, addiction, and stress all had the same insight: when the body is REGULARLY challenged, the brain becomes more predictable, less impulsive, and easier to regulate!!!

🎓 So can sauna+cold plunge make you smarter?…Well science shows it sure can help! Putting the body through intentional stressors like heat and cold, practicing presence and awareness, all while practicing keeping mindful control of your body’s response can help the brain function more efficiently! Add in the production of heat+cold shock proteins along with some of the other benefits produced by these modalities and you’re giving yourself a leg up on unblocking your full human potential!

01/22/2026

Today we celebrate Marcus hitting the 100 club! He’s a vital member to the community here and the mornings wouldn’t be the same without him. Although a Vikings fan, we love talking football, sports, and wellness with Marcus 😜. It’s awesome to have people like Marcus to share with, to keep accountability, and to high five on a regular basis. We’re so thankful for you, Marcus, and keep on coming brother! Thank you for being you!!!

01/21/2026

Can sauna help you build muscle? 🔥🏋️‍♀️

YES! However, sauna doesn’t build muscle on its own, but it supports the environment your body needs to grow.

The science:
• Heat exposure increases growth hormone
• Boosts blood flow → better nutrient delivery
• Increases heat shock proteins → cellular resilience + adaptation
• Improves recovery & sleep → more consistent, higher-quality training

Muscle growth still requires:
👉 mechanical tension (lifting)
👉 enough protein + calories
👉 recovery

Sauna maximizes the recovery piece!

Best sauna protocol for muscle growth:
• When: post-workout or rest days
• How often: 2–4x/week
• Time: 15–25 minutes (can split rounds)
• Hydration: water + electrolytes (don’t skip sodium)

Bottom line:
Sauna is an amplifier, not a shortcut.
Lift for the signal. Eat for the building blocks. Sauna for recovery.

01/19/2026

🏆 You can’t lose if you don’t quit! Whatever it is you’re trying to accomplish, the only failure is failure to try. So dust yourself off, get up, and keep going!

💪 Resilience is a trainable quality, and we know resilience here at The Studio! We preach breath and presence in the sauna and especially cold plunge. This equates to a better, more grounded stress response and resilience to the stresses of everyday life. Cool, calm, and collected…the perfect formula to handle speed bumps on your journey of personal growth!

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01/16/2026

📢Hey Ladies!!!!!📢

You may or may not have heard about some “rules” when it comes to plunging. We’ve heard some too, and we’re here to debunk some myths today!

✅ Women can absolutely, and should plunge below 60 degrees Fahrenheit. This generality came from the misreading of a laboratory study that involved participants being cooled under water circulating blankets for an HOUR! It didn’t even involve cold water exposure! It also did not measure recovery, adaptation, or benefits!

✅ While women generally show a stronger acute stress response than men, it is EXACTLY the reason it can be most beneficial! Women tend to experience a faster release of adrenaline and cortisol in response to abrupt stress like cold exposure. Cold plunging is an immediate controlled stress trigger, and can allow you to retrain that stress response from panic to presence and control very effectively!

✅ In large-scale observations of women who regularly swam in cold water, over 60% reported that colder water created stronger positive effects - especially for anxiety, mood, and hot flashes. Those that swam longer and colder reported the greatest benefits! Why, you might ask? Cold triggers a hormetic stress response, and the stronger the signal = the stronger the adaptation!

✅ Adaptation is a human quality not reserved for either gender. Both men and women build tolerance and thermogenic capacity through repetition. Women also often adapt via non-shivering thermogenesis - activating brown fat and improving circulation, even at advanced ages!

✅ When practiced with intention and awareness, cold water immersion can balance hormonal rhythms by lowering inflammation and stabilizing stress hormones. This equates to being more stress resilient, and even decreasing insulin resistance! Women who regularly practice often report reduced PMS symptoms, fewer mood swings, and a stronger sense of inner stability. Cold plunging offers one of the most effective, and natural, ways to eliminate hormonal imbalance!!!

🧘‍♀️Cold exposure can be especially powerful for women. A woman’s physiology is cyclic, complex, and deeply responsive to stress. Cold exposure helps restore regulation!