Rhoades to Wellness

Rhoades to Wellness Online pilates studio valuing practice over perfection. Twice weekly live classes and an on-demand f

The research on infrared saunas is more compelling than most people realize — but it's also more nuanced.Here's what pee...
06/24/2026

The research on infrared saunas is more compelling than most people realize — but it's also more nuanced.

Here's what peer-reviewed studies actually show:

→ 66% reduction in cardiac death risk with 4–7 sessions/week (KIHD study, 2,315 people over 20 years)
→ 41% drop in perceived stress after 8 weeks of regular use
→ 210% increase in endorphins after a single session
→ 11 of 12 depression patients no longer met MDD criteria after infrared therapy + CBT (UCSF, 2024)

One honest caveat: the cardiovascular data comes from traditional sauna research. The mental health and pain relief numbers are infrared-specific.

The science is promising. It's not magic — but it's not marketing either.

06/22/2026

Improve Your Golf Swing Part 3! The foundation of your golf swing starts with your lower body.

Power doesn't come from your arms. It comes from the ground up—through your legs, hips, and core, transferring through your torso to the club.

These 2 exercises build what every golfer needs for consistent, powerful swings:

1. SIDE LUNGES
Builds hip stability and lateral strength. Golf requires you to shift weight side-to-side while maintaining balance and control. Weak hips = loss of power and inconsistent contact.

2. SIDE LUNGES WITH TWIST
Combines lateral strength with rotation. This is the full golf swing movement pattern—weight shift from back leg to front leg while rotating through your torso. Master this, and you master ground force transfer.

Why this matters for your game:
→ Strong, stable hips = better weight transfer = more club head speed
→ Lateral strength = balance through your swing
→ Lower body power + rotational control = consistent, long drives
→ Injury prevention (knee, hip, lower back issues from compensations)

The complete formula for a better golf swing:
Part 1: Spinal rotation + core stability
Part 2: Shoulder stability + rotational reach
Part 3: Lower body power + weight transfer

Most golfers train in pieces. Pilates trains the complete system—mobility, stability, strength, and control working together.

Want a golf-specific Pilates program? We assess your swing mechanics and create a personalized plan. Private sessions available—link in bio.

06/17/2026

The best time to use infrared sauna? Right after your workout. Here's why...

Most people think recovery just... happens. You train hard, you rest, you wake up sore, you repeat. But there's actually a very specific timeline happening inside your muscles — and when you know it, you can work with it.

Here's what's going on after a hard session:
⏱ 0–2 hours: Inflammation peaks. Your muscles are in their most stressed state.
⏱ 2–6 hours: Repair begins. Your body starts rebuilding damaged tissue.
⏱ 6–24 hours: Soreness sets in. That's DOMS — and it's not inevitable.

This is where infrared sauna changes the game.
Stepping in within that first 2-hour window means you're catching your muscles at peak inflammation — exactly when infrared heat is most effective. It reduces that inflammation immediately, accelerates the repair process, and significantly cuts down on next-day soreness.

Less soreness = more consistent training = better results over time.

Recovery isn't separate from your workout. It is the workout.

06/15/2026

Improve Your Golf Swing Part 2! Building shoulder stability and rotational reach for your golf swing.

Your swing isn't just about your core and spine—it's about how your shoulders, arms, and torso work together through rotation.

These 2 exercises build what separates good golfers from great ones:

1. ONE ARM HUG A TREE
Builds shoulder stability and chest strength through rotation. Your front shoulder needs to stay stable while your torso rotates—this prevents compensation and creates a powerful, controlled backswing.

2. TWIST DIAGONAL REACH UP
Combines spinal rotation with extension and reach. This mirrors the full range of motion in your golf swing—rotation plus upward reach creates power and follow-through.

Why this matters for your game:
→ Stable shoulders = consistent contact with the ball
→ Full rotational range = complete backswing and follow-through
→ Chest and shoulder strength = power generation through the swing
→ Controlled extension = better accuracy and distance

Most golf training focuses on legs and core. But your upper body creates precision, control, and the final power transfer to the club.

Part 2 of 3. Part 3 drops next week with lower body strength and stability.

Golfers: Private Pilates can transform your game by addressing YOUR specific limitations. Link in bio to book.

Why you can be strong but still have terrible posture...It's not about how much you lift — it's about which muscles you'...
06/12/2026

Why you can be strong but still have terrible posture...

It's not about how much you lift — it's about which muscles you're actually training.

Most workouts focus on movement muscles: the big, visible ones that create motion. But postural muscles — the deep stabilizers that keep you upright — are a completely different system, and most people never touch them.

Here's the difference:
🔹 Postural muscles (deep core, stabilizers) hold your body in alignment all day long
🔹 Movement muscles (glutes, quads, shoulders) generate power and motion

When you only train one without the other, your body compensates. That's how you end up strong and hunched.

Pilates is specifically designed to train both — which is exactly why clients notice their posture changing even outside the studio. Standing taller in line. Sitting better at their desk. Moving differently without thinking about it.

If you've been working out consistently and still feel stiff, achy, or off — this might be the missing piece.

📍 Cow Hollow, San Francisco

06/10/2026

SPF protects your skin. Infrared sauna repairs it.

You're wearing sunscreen (good). But summer UV exposure still adds up — and your skin needs more than protection to recover.

Infrared sauna works at a cellular level to help undo the damage:
☀️ Boosts collagen — repairs what UV rays break down
☀️ Increases circulation — delivers oxygen and nutrients where your skin needs it most
☀️ Promotes cell turnover — sheds damaged cells and brings fresh ones to the surface
☀️ Reduces inflammation — calms irritation and that lingering post-sun redness

Your skincare routine is step one. Infrared sauna is what takes it further.

Summer skin doesn't have to mean damaged skin — it just means being intentional about recovery.

📍 Rhoades To Wellness

06/08/2026

We had so much fun at our first Union Street Festival! Thank you to everyone who stopped by and chatted with us. We hope to see you in the studio soon!

📌 IMPORTANT: If you spun the wheel for a prize, remember to confirm your email to claim your prize. Look out for an email from Rhoades to Wellness. If you haven't heard from us by the end of the week please send us a message at [email protected] 💌

We can't wait for next year's festival!

Our client said it best: "The sauna is a game changer!" 🙌And we hear it time and time again — sleep and stress are the t...
06/05/2026

Our client said it best: "The sauna is a game changer!" 🙌

And we hear it time and time again — sleep and stress are the two things people come in struggling with most, and the two things they tell us have transformed the most.

Stress has a way of living in the body long after the day is done. Infrared sauna gives it somewhere to go. The heat works deep — easing tension in your muscles, quieting your mind, and helping your nervous system remember what real rest feels like.

This isn't a trend. It's a tool. And session after session, the difference adds up.

Sleep deeper. Stress less. Come feel what the warmth can do for you. 🔥

Ready to experience it yourself? Book your session — link in bio. 👇

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