The Sweat House Guide to Surviving CMA Fest

CMA Fest is here in Nashville, and fun is sure to be had! Whether you are working the events and shows, or attending them, it is important to remember to take care of your body and mind.  We know that this week can feel chaotic amidst all of the fun and music, so we pulled together our best tips for surviving CMA Fest like a pro!

 Photo via @lifeaccordingtolauren

Photo via @lifeaccordingtolauren

Remember to Hydrate

Hydration is key to ensure that your body will be able to handle all of the sun, fun, and alcohol.  Make sure you always have a water bottle in hand.  We recommend drinking more than the recommended 8 glasses per day durning CMA Fest.  Your body will be working hard to keep you cool in the sun, and you will sweat a lot! Not to mention, alcohol causes further dehydration.  Basically, water needs to be your best friend this week!

Wear Organic Sunscreen

This is super important! Make sure you protect your skin with a reliable sunscreen.  We wear sunscreens that do not contain harsh chemicals because it is better for our bodies and our health.  We recommend this sunscreen from Supergoop because it is oil-free and comfortable to wear and apply:

Meal Prep

We know… that sounds impossible right now! But if you are working events, this could be a life saver! While we are busy, it is easy to grab for whatever is most convenient, even if it is neglecting our health.  However, if you already have your healthy meal packed and ready to go, you will already have the most convenient option right in your bag!

Bring Healthy Snacks when Possible

Needing a quick bite? Well, you’ve got one since you came prepared! Having a healthy snack on hand is key to making better whole food choices this week.  We recommend packing RX Bars.  These bars are high in protein and contain only four ingredients.  They are super easy, super yummy, and super convenient! 

Wear Comfortable and Supportive Shoes

Posture plays a very important role with how you feel throughout the day.  Wearing shoes with improper support causes everything to fall out of line and can lead to many health issues.  Onset issues that can occur this week are foot and leg pain, back pain, and headaches.  No thanks! We will stick with our sneakers!

Hit the Gym

Keeping your body and immune system up will be very important this week.  We know that the gym can be the last place you want to go during a busy week, but it can make such a difference in how you feel mentally and physically.  Not only will working out release stress, but it will also boost endorphins and make you happier.

Book a Sweat Session

Our sauna pods increase white blood cell count, which boosts your immune system and helps to prevent illness.  Being in large crowds, traveling, and drinking alcohol can lower your immune system, so it is important to keep it strong this week.  We definitely do not want to end up sick in the summertime!

Essential Oils are your Friend

Feeling tension? We have an oil for that! We always keep peppermint oil on hand to cool us down and relieve stress.  Bonus! The heat can cause headaches, and peppermint oil is great for relieving headache symptoms naturally.  Rub some on the back of your neck and temples, breathe in deeply for a few seconds, and feel the tension ease away.

Wear those Shades

The sun can wreak havoc on our eyes.  Make sure you always have your sunglasses on hand! Not all shades are equal, make sure they are 100% UV protection lenses and avoid looking up throughout the day.

Take your Vitamins and Supplements

This week, it is important to amp-up your vitamin intake.  Especially pay attention to taking vitamin C and vitamin B12.  Vitamin C will keep your immune system strong, and vitamin B12 will ensure that you are energized.  Being at optimal health is essential for being able to hop from stage to stage!

We hope you have the best CMA Fest yet! There are so many shows and events to attend, we can hardly wait! Remember to drink responsibly and have fun!

The Sweat House Approved Self-Care Sunday

Ahhh… the weekend… The best time of the week is here! At The Sweat House, we view the weekend as a time of reflection and intention.  As humans, weekdays can take a toll on our physical and mental well-being.  It is important to remember to care for yourself and your body, in order to heal and grow.  Self-care can look different for everyone, but what is most important is the way it makes you feel.  Need a few ideas for your self care routine? You’re in the right place! We have rounded up our top 5 Sweat House approved ways for you to practice self-care this weekend!

 Photo via The Cosmetic Market

Photo via The Cosmetic Market

1. Sweat It Out

Obviously sweating has to be our number one choice! Whether you indulge in a sweat session at our studio or attend your favorite class, sweating those stressors away will relieve any built-up tension from your busy work week.  We like to attend a class at Pure Barre in Green Hills in the morning, then hit the studio after to keep our detox going and to zen out.  Bonus! You can use your sweat session as a time to meditate and reflect.

2. IV Hydration at IRevive

If you haven’t received hydration therapy from IRevive in Nashville, you are missing out! Board-certified nurse practitioners make the experience medically safe and enjoyable.  There are several different options for treatment, and you will leave feeling like a million bucks! The treatment is painless and actually relaxing.  Treat yourself to hydration and your body is sure to thank you. Book your session here:

3. Eat Balanced

Unless you’re an excellent meal planner, it’s easy to sometimes stray away from a healthy diet during the week when in need something quick and convenient.  However, the weekends are filled with tons of time to relax and invest in your meals.  Whether you eat out at one of your favorite restaurants, or stay home to cook, choosing whole food options is key to balancing your physical and emotional body.  If you are wanting to go out for lunch or dinner, we love Avo in Nashville.  The entrees are plant-based, and some of them are even raw.  If you are cooking, we suggest this recipe from Goop because of it's light and summer-y feel:

4. Disconnect

Girl, turn it off! Phones, laptops, tv… shut it down and spend quality time with family and friends.  Just you time this weekend? Take time to read a new book, or take a walk outside.  There is nothing like truly being disconnected from the social media world!

5. Meditate

Meditation can take shape in many forms.  Whether it be a few minutes of silence, or treating yourself to an at-home facial, being without stressful thought is very important for our physical and mental health.  We like to use the app, Headspace, to tune out noise and direct positive energy.  Headspace sessions are guided, so it is easy to focus thought somewhere other than stress.  Download the Headspace app here:

Memorial Day 2018 Style Guide

Memorial Day is a time to sit back, relax, and celebrate.  And this Memorial Day, we plan to take full advantage of that! As women, we know that the only way to completely relax is to feel good and empowered, not only on the inside, but also on the outside.  A few sweat sessions can definitely help with that internal glow, but what we put on our bodies can be just as important for our self confidence.  So if you have been wondering what to wear this Memorial Day weekend… no need to fear! We have put together some essentials that you can catch your sweat techs in this holiday! Bonus: All of these items are available right here in Nashville!

1. An Easy White Dress

 Photo via Hemline

Photo via Hemline

Nothing says laid back like a comfy t-shirt dress.  This Memorial Day, we are keeping things really simple and casual.  We like this dress from Hemline because it takes the t-shirt dress to the next level.  The ruffles on the sleeves and the texture of the fabric will definitely draw the attention to you in the best way.  You can dress this look up with a pair of wedges, or dress it down with a cute pair of casual sneakers.  The styling options are endless, and we can’t get enough! Shop this dress here:

2. Comfy Overalls

 Photo via Hemline

Photo via Hemline

If done the right way, overalls are always in style.  We love this pair from Hemline because of the light color of the denim and small rip details.  Overalls are so easy to style and can also be worn over your bathing suit to double as a cover-up.  That is what your sweat techs are all about… easy and multi-use clothing that is still stylish! Shop overalls here:

3. Red, White, or Blue Bathing Suit

 Photo via J. Crew

Photo via J. Crew

Because…duh!  Nothing says Memorial Day like red, white, and blue! Instead of putting all three colors into your bathing suit palette, settle with just one to get into the spirit.  This one piece from J. Crew is great because it comes in red, cinnamon, blue, or navy, so you have a lot of options when it comes to color! This suit is also very comfortable and versatile for any location you might be for your extended weekend.  Shop it here:

4. Casual Sneakers

 Photo via Popsugar

Photo via Popsugar

You can always catch your sweat techs rocking a cute and casual sneaker.  Sneakers are so easy to pair with any look.  Whether it’s jeans, shorts, a dress, or romper, casual sneakers always work! Not only is it about style for us, but it is also about comfort.  And this pair of sneakers from Nordstrom has both! Shop them here:

5. Straw Handbag

 Photo via Hemline

Photo via Hemline

Nothing says summer like a straw hat or handbag.  This season, we plan to rock the straw as much as possible! Not only is it stylish, but it is also practical! No need to worry about getting your bag wet or throwing it in the sand… Straw can handle it! Shop one of our favorite straw bags from Hemline here:

We hope you have the best Memorial Day holiday yet! Remember to wear an organic sunscreen and stay hydrated.  Tag us on Instagram at @thesweathouse to show us your Memorial Day style! 

Holly Darnell's Healthy Memorial Day Chia Seed Pudding

Holly Darnell knows a few things about simplifying healthy and delicious meals.  As a registered dietician, Holly provides healthy and nutritious meals to the 615 via her meal delivery service, Golden Roots Nashville.  We had the opportunity to sample Holly's chia seed pudding at an event recently, and we fell in love with the flavor.  Not to mention, the demo took nearly 5 minutes to complete! This recipe is super simple, super delicious, and super healthy, so we just had to have Holly share her recipe with you for this Memorial Day holiday!

(Read from Holly below)

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I find that the best things in life often come in the simplest form. And that is exactly how I like my food, where the ingredients speak for themselves. Food that can be minimalistic yet also personable. Enter: the chia seed pudding. It’s been having a moment in the food world, and I can absolutely see why. The ingredient list is short, the toppings are endless, and it’s delicious and Instagram worthy for your Memorial Day fun.

Not only is this recipe refreshing in the heat, but it’s also packed full of healthy goodies for our bodies. So let’s talk about the chia seed! Native to Central America, the small black seeds come from the plant called the Salvia hispanica, which is in the mint family. They take on a gelatinous texture when soaked in water or liquid, which is how they get the pudding-like consistency.

The gel-forming action of the chia seeds is due to the soluble fiber, which acts as a prebiotic and supports the growth of probiotics in your gut (hooray for good gut health!) Chia seeds also contain antioxidants which help fight free radicals (hello beautiful skin), omega-3 fatty acids (lowering blood pressure, bad cholesterol and inflammation), and stabilize blood sugar while boosting energy and metabolism. We will take all of the above, please. Chia seeds can also be eaten raw and sprinkled on yogurt, cereal, fruit, and vegetables.

I love making my chia seed pudding different every time depending on what’s in season and my current mood. For a fun addition to your gathering, set up a DIY chia seed pudding bar with different toppings to showcase preferences and personality. This recipe is perfect for Memorial Day with all of the red/blue produce that’s in season.

          Red: watermelon/strawberries/cherries/raspberries

          White: fresh coconut/unsweetened coconut flakes/coconut whipped cream
          Blue: blueberries/blackberries/plums

One of the perks of this recipe is that it can be made a day ahead of time and only takes five minutes. Less prep time, maximum deliciousness, and more hang time with loved ones equals perfection for me. I so hope that you enjoy gathering together, celebrating and enjoying this healthy treat for all of your Memorial Day fun!

All the love,

Holly Darnell

(See recipe below)


Chia Seed Pudding

Prep Time: 5 minutes

Serves: 4


- ⅓ cup chia seeds

- 2 cups almond milk

- 2 Tbs honey (or maple syrup if vegan)

- 4 Tbs almond butter (optional)

- ½ cup dried, shredded unsweetened coconut

- ½ tsp ground cinnamon

- ½ tsp vanilla

- toppings of choice: fresh fruit, granola, cacao nibs, coconut, etc


  1. In a bowl or mason jar (preferably with a lid), whisk together chia seeds, almond milk, honey, almond butter, coconut, cinnamon and vanilla vigorously (about 2-3 minutes). You can also use a blender.

  2. Let it sit in the fridge overnight or 2-3 hours so the pudding can set.

  3. Serve chilled with preferred toppings. Eat and enjoy!


Mother's Day Gift Guide 2018

Mother’s Day is right around the corner, so we have rounded up the ultimate gift guide to make your shopping experience that much easier.  Any mom will smile on her special day with these amazing and locally crafted gifts! So here’s Mother’s Day 2018 brought to you by your girls at The Sweat House! Happy shopping!

 Photo via @ameliasflowertruck

Photo via @ameliasflowertruck

1. ABLE Jewelry

This local company not only sells pretty things, but they have a mission that is worth praising.  ABLE is focused on ending generational poverty by working with women who have overcome extraordinary circumstances.  We love ABLE’s mission and the products they sell.  Jewelry from ABLE makes the perfect Mother’s Day gift for the simple and traditional mom! Shop ABLE here:

 Photo via

Photo via

2. A Sweat Session (Or 10!) 

We couldn’t talk about Mother’s Day gifts without mentioning The Sweat House! Sweats are a very versatile gift for any type of mom and at any age.  It’s basically like a detoxing spa sesh! BONUS: Book a tandem sweat for you and your mom, and make a day together out of it! Shop sweats here:

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3. Candle Experience from Paddywax Candle Bar

The Candle Bar in East Nashville is sure to bring you and your mom together! Sit, relax, and pour your very own customizable candles while sipping on some drinks! It is the perfect way to bond, and you each get to bring home a wonderful-smelling handmade gift! Book your candle experience here:

 Photo via Nashville Interiors

Photo via Nashville Interiors

4. Ceri Hoover Handbag

For the mom who loves fashion, a Ceri Hoover bag is the perfect gift! This local company uses the finest leathers and employs American artisans to handcraft each bag.  This is definitely a gift for the mom who deserves to be spoiled this Mother’s Day! Shop Ceri Hoover here:

 Photo via Ceri Hoover

Photo via Ceri Hoover

5. Poppy and Monroe Manicure

Right in the heart of Germantown, this quaint little shop is the perfect getaway this Mother’s Day.  All of the polishes are 8-free and organic, and they perform waterless manicures and pedicures.  Treat your mom to the most amazing manicure for the ultimate relaxing experience.  She definitely deserves it! Book your appointment here:

 Photo via google

Photo via google

6. Vital Proteins + Coffee Mug

Collagen is all the rage, and for good reason.  Collagen is great for hair, skin, nail and joint health and can slow the aging process.  Most people start their day by mixing collagen into their smoothie or coffee, so a package of Vital Proteins and a cute coffee mug is the perfect gift when given together! You can shop Vital Proteins right here in our studio!

 Photo via

Photo via

7. Lemon Laine Makeup

The founder of Lemon Laine, Laura Lemon, has had 10 years of experience in the beauty industry so we know that we can trust her judgement of products! She hand selects each product in the shop and emphasizes that the products are natural and good for you.  So if your mom is a beauty junkie, makeup from Lemon Laine is sure to please! Shop Lemon Laine here:

 Photo via

Photo via

8. Blowout from The Dry House

Give your mom the gift of glam this year by treating her to a blowout at The Dry House! The Dry House is the premiere spot in the city for locals, a-listers, and tourists.  You can even book one for yourself and get glam together! Book your appointment here:

 Photo via

Photo via

9. Shopping Spree at Hemline

Hemline in the Hill Center is one of our favorite clothing stores in the city.  We love their clothes, accessories, and more! BONUS! We particularly love the Not Vodka water bottle sold in the shop!  Shop Hemline here:

 Photo via

Photo via

10. Mary’s Nutritionals CBD Cream

This CBD Cream is amazing for aches and pains.  Treat your mom to the gift of relief this year with the best pain cream on the market.  We love to use this cream as a natural alternative to other pain killers.  Shop Mary’s Nutritionals here:

 Photo via

Photo via

11. Classes at Pure Barre

Active mama? We got you! Pure Barre provides a total body workout, while lengthening and strengthening.  These workouts concentrate on the areas women struggle with most: hips, thighs, seat, abdominals, and arms.  The workouts are low-impact, so they are great for all ages! Book your session here:

 Photo via

Photo via

12. Barefoot Dreams Island Wrap from Magpies

Nothing says comfort like a product from Barefoot Dreams!  We especially love the Island Wrap because it is extra snuggly and versatile.  We shop our Barefoot Dreams products at Magpies in Nashville.  They also sell the cutest items for children and babies! We love this shop! Shop Magpies here:

 Photo via

Photo via

13. Love Heals Thistle Farms Products

Thistle Farms has an amazing mission that we fully support.  For 20 years, their mission has been to heal, empower, and employ women survivors.  Not only is their mission amazing, but their products are too! Anything from Thistle Farms makes the perfect Mother’s Day gift! Shop Thistle Farms here:

 Photo via The Tennessean

Photo via The Tennessean

We hope you have a fabulous time shopping for your Mother's Day gifts! Keep a lookout for a BIG surprise coming later today on our Instagram page: @thesweathouse 

Cinco De MARGARITAS! (But healthier...)

Tomorrow is Cinco de Mayo, and we can't help but fantasize about all the wonderful foods we will be eating and drinking in celebration.  However, we all know that a holiday comes with calories... lots of calories.  Food aside, drinks alone can account for most of our calorie intake on a holiday.  Not to mention, all of the added sugars wreak havoc on our bodies.  So this Cinco de Mayo, we have decided to keep our drinks simple with this healthier margarita option. (Psst, it only has three ingredients!)

 Photo via google

Photo via google


-2 ounces Silver tequila

-Part fresh lime juice

-1/2 ounce agave nectar (or sweeten to your preference)

-lime or other citrus to garnish (And don't forget the salt...but keep it sea salt, or pink Himalayan)

That's it! Combine the three ingredients in a shaker with ice and add the garnish after you pour your celebratory margarita in your cold glass. Ahh... we can taste it now! Oh, and please drink responsibly.  Happy Cinco de Mayo!

The Secret to Naturally Improving Your Allergy Symptoms

Spring is such a beautiful time of year! The sun is shining, the birds are chirping, the flowers are blooming, and… Oh yeah, we’re all sneezing.  Allergy sufferers know the struggle once April comes to town.  We love spring and want to enjoy this season of new beginnings, but the constant itching and sneezing can put a damper on things.  Loading up on Claritin isn’t always the best answer for our body’s health and well-being, but what else are we supposed to do in order to live our daily lives? Don’t worry, your Sweat House girls have you! We know of a natural solution that can improve or completely eliminate your allergy symptoms.  Drumroll please… far infrared heat!

 Photo via P3 Health

Photo via P3 Health

You read that right! Our pods can be used to treat allergy symptoms.  Let’s break it down and get technical with it.  The Autonomic Nervous System (ANS) consists of parasympathetic and sympathetic components that work together to control things like, heart beat, digestion, and immune response.  However, sometimes these two components can inhibit one another when they work together.  When this happens, the system becomes over responsive and causes allergy symptoms.  This leads to the body triggering things, like pollen and pet dander, as harmful, opposed to safe.  Studies in Thailand and Russia have found that far infrared heat greatly improved allergy symptoms in their patients.  The study in Thailand showed that the infrared sauna can actually shift our ANS, drastically improving symptoms.  The study took place over a six week period, and patients used the infrared sauna three days per week for 30 minutes - The length of one of our standard sessions!


At The Sweat House, a large number of our customers come in to treat allergies.  Not to mention, so do your sweat techs! We find that our itching and congestion subsides the more we sweat.  We don’t know about you, but sweating and improving our health during a session sounds a lot better than loading up our body’s on allergy medication.  So if you are suffering this season with allergies, don’t hesitate to book your sweat session.  It could be your answer to spring sanity! It has definitely been ours!

Brush Your Way to a Better Sweat!

Dry brushing is all the rage!  Celebs, like Gwyneth Paltrow, are big supporters of this skincare routine for many reasons.  We don’t know about you, but brushing our skin didn’t sound all that appealing when we first heard about this craze.  However, dry brushing can be very beneficial for your skin’s appearance and overall health.  The act of dry brushing is very simple.  Usually before showering, using a natural bristle brush, one will brush the skin, starting from the feet and moving upward towards the heart.  This helps to eliminate the outer layer of dead skin on our bodies.  Not only that, this is a direct opening to our lymphatic system.  

 Photo via

Photo via

What the heck is a lymphatic system, you ask? The lymphatic system is a combination of tissue and organs that help rid the body of toxins.  Spreading lymph, a fluid containing white blood cells that fight infection, is the main focus of the lymphatic system.  So in other words, dry brushing will jumpstart your lymph into motion! This will aid in lymphatic drainage, which will help to eliminate toxins.  Some other benefits of dry brushing include:

1. Glowing Skin

Exfoliation leads to healthier skin.  Shedding the dead skin cells off of our bodies allows our skin to look refreshed and revived.  This is the first benefit that most people notice once he or she starts dry brushing.  Pair that with a few sweat sessions, and we will practically be summer beach goddesses!

2. Goodbye Cellulite!

Just like our sweat sessions, dry brushing helps with the appearance of cellulite.  There isn’t much evidence to support this claim about dry brushing, but many people who do this daily report having less cellulite.  So why not try it? Summer is just around the corner, you know!

3. Say No More to Body Acne

Eliminating dead skin cells and brushing over your pores can help remove dirt and acne-causing pollutants from the skin.  Dry brushing can improve everything from acne, to ingrown hairs! Do you hear that? It’s clear skin calling your name!

Pairing dry brushing in your morning routine along with weekly sweat sessions will definitely help to further eliminate toxins from the body.  Combining the two sounds like the ultimate detox, and we are here for it! You can purchase your own dry brush here:

What the Pro’s Do During A Sweat Session

Sweat Techs could be considered “the pro’s” of sweating… Didn’t know that was a thing? Well, it is, and we’re here to bring you what we like to do in the pod while sweating our stresses away.

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Kayla is our founder and owner.  Not to mention, she is the ultimate boss.  With that comes a lot of stressors in her daily life.  Kayla’s favorite way to unwind is, of course, in one of our pods.  During her session, Kayla likes to listen to the “Stuff You Should Know” podcast.  This podcast covers everything from how landfills work to how mosquitos work.  Want to find out all the things you should know like Kayla? Listen here:

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Nora is our Social Media Manager and Studio Manager.  Nora uses her sweat sessions as a way to unwind and stop thinking about what she has to do throughout her day.  While in the pod, she likes to listen to the “Off the Vine with Kaitlyn Bristowe” podcast.  This podcast is all about empowering women and self-acceptance.  Nora especially likes this podcast during The Bachelor season because she is a Bachelor fan, and Kaitlyn recaps shows from the season. 

Listen to “Off the Vine” here:



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Joselyn is one our our amazing Sweat Techs.  While in the pod, she likes to listen to her favorite songs and zen out.  You can find her listening to songs from “My Love” by Justin Timberlake, to “The Middle” by Zedd, Maren Morris & Grey.  It definitely sounds like a party during Joselyn’s sweat session!  

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Macayla is a Sweat Tech who knows how to relax during her sweat sessions.  Her favorite thing to do while in the pod is listen to relaxing music and fall asleep.  Sounds amazing, right!? Sweat your way through the most relaxing nap and wake up feeling lighter and more rejuvenated!? Sign us up, please!



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Our Sweat Tech, Victoria, has the right idea.  If you’re a TV lover, this is the type of sweat session for you! While in the pod, Victoria likes to watch “Friends.” “Friends” is currently her favorite show, and the episodes are the perfect amount of time to last a sweat session.  They air for about 20 minutes, giving Victoria ten minutes at the end of her session to regroup and fully relax.  


The Best Natural Face Masks

Skin is, has always been, and will always be, in.  So it only makes sense that skincare is in, too! When it comes to caring for our skin, we believe in a natural approach.  Why would we put something synthetic on our body’s largest organ when we wouldn’t ingest the same ingredients? There are so many brands and products on the market… it is hard to keep up! To make it simple, here are our favorite natural face masks to get that post-sweat skin detox and glow:

1. Lush Rosy Cheeks Fresh Face Mask

Unlike it’s title, Rosy Cheeks will not give you red cheeks.  In fact, this mask does the opposite.  With its calming ingredients, like rose petals and calamine powder, this mask calms and soothes the skin.  We especially like to use this mask during a breakout.  It helps to eliminate redness and inflammation in our acne-prone areas.  And bonus! It smells SO GOOD.  Rosy Cheeks is fresh for up to three weeks and needs to be stored in the refrigerator between uses.  

 Photo via

Photo via

2. Immunocologie Vital Clay Mask

This mask is a miracle in a jar… literally.  Use it once, and you will see what we mean.  Immunocologie’s Vital Clay completely transforms the skin in thirty minutes.  This mask works with your body’s immune system to fuel whatever your skin needs to thrive.  Whether it be anti-aging, or eliminating acne, this mask can do it all.  After use, the skin mimics a burn-type appearance and pores are enlarged.  But don’t worry! This only lasts for a few hours.  After the redness goes away, you will be left with beautiful and clearer skin.  This mask comes with a hefty price tag, but in our opinion, it’s worth it.  (Tip: It is best to use this mask before bed so your skin will have time to recover properly.)


 Photo via

Photo via

3. Leahlani Skincare Mermaid Mask

So, you’re saying I put this on my face and become a mermaid!? Well, not exactly.  But the name definitely suits the ingredients.  With sea clay and chlorella, this mask has us feeling sea vibes.  We love it because it gives a youthful glow to our skin.  The Mermaid Mask is great for when you want to brighten and smooth the skin.  It is not one that will detox or resurface, but rather a great everyday skincare step that will allow you to put your best face forward.  Plus… It has “Mermaid” in the name! 

 Photo via

Photo via

Our Favorite Dairy-Free Cheese Alternatives

We all love cheese.  It is just a simple human fact.  Unfortunately, cheese comes with some side effects that are, well let’s just say, unpleasant.  From weight gain and aging, to acne and clogged arteries, cheese certainly can wreak havoc on our bodies.  But do not fear! We, at The Sweat House, have gathered our favorite dairy-free cheese alternatives to fill our cheese void, so we can go without… but not totally without.

If you’re into queso, Vegan Valley is hands down, in our opinion, the best vegan cheese brand on the market.  These cheeses are plant-based, kosher, gluten-free, dairy-free, and contain no preservatives or trans-fats.  The main ingredient in Vegan Valley cheese is organic cashews.  Even friends and family do not realize they are eating dairy-free cheese when we serve this stuff at parties… It is that good!

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Down for some pizza? Daiya has you covered.  Daiya’s new Cutting Board Collection is specifically made for pizza.  This cheese melts and stretches just like there real thing, and it tastes delicious! The Mozzarella is great for topping pizza, pasta, or… well, anything.  Seriously, we would put cheese on everything if we could. 


Lasagna, lasagna, lasagna… oh, how we love thee.  Kite Hill’s Vegan Ricotta is almond-based.  This cheese only contains water, almonds, salt, enzymes, and cultures.  It comes really close to tasting like real ricotta!  If you are trying to stay away from dairy, Kite Hill is a great option for when you want to cheat, without really cheating.


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Cheese and crackers, anyone? Miyoko’s Vegan Cheese Wheels are incredible alternatives to the real thing.  These cheeses are dairy-free, lactose-free, cholesterol free, and are non-GMO.  Ranging from a variety of flavors, one can snack on double cream chive to smoked farmhouse.  Paired with your favorite crackers, these cheeses can’t miss.


Dairy-free cheese options certainly make it easier to cut out one of our favorite dietary treats.  If you’re feeling hesitant, just try it! You never know… it could become your new favorite go-to snack.  The best part? They are all available at Whole Foods!

Why You Should Have Plants in Your Home

Have you ever felt your anxiety levels decrease when you were outdoors on a sunny day? Taking a walk in nature is not only good for your health, but it is also great for your soul.  Considering these benefits, it only makes sense to want to bring some of the outdoors… indoors.  If you’re someone who is thinking about bringing plants into your home, do not wait any longer! We have rounded up the top reasons why you should bring greenery into your living space.

 Photo via @thejungalow

Photo via @thejungalow

 Fiddle-Leaf Fig // Photo via @drivenbydecor

Fiddle-Leaf Fig // Photo via @drivenbydecor

1. Plants Purify the Air

A famous NASA experiment found that plants can purify the air, eliminating the indoor environment of cancer-causing pollutants.  Plants, such as the Peace Lilly, are able to remove indoor pollutants through their leaves and their roots in the soil.  For us, living in the city comes with the knowledge of knowing there is pollution in our air.  Knowing that we can bring plants into our homes to decrease the number of toxic chemicals in our air definitely brings a sense of relief.  When it comes to choosing a plant, the leafier and fuller the plant, the better.  We particularly like fiddle-leaf figs for their beautiful leaves and ability to grow tall and strong.

2. Plants Reduce Stress Levels

Studies have shown that plants have the ability to reduce stress by suppressing the nervous system.  Being out in nature significantly reduces our stress levels, so it only makes sense that having plants in our homes will do the same thing.  Reduced stress comes with a lot of other positive factors, such as, increased productivity and happiness.  It has been shown that people who have plants in their workplace are more productive and efficient than those who do not.  So we can be happier, more productive, and healthier just by surrounding ourselves with nature!

3. Plants Boost Interior Attractiveness 

If you look through interior design catalogues or Instagram accounts, you will almost always notice that plants play a major role in the aesthetic of certain homes and spaces.  Plants are not only good for you, but they also look great indoors! We would much rather have beautiful, leafy plants fill our spaces rather than big, blocky air purifiers.  You really can’t go wrong with adding greenery to your home. 


Plants make the world go round… literally.  They are a major part of our ecosystem and well-being.  With knowing that plants can purify the air, reduce our stress, and brighten-up our homes, it is a no-brainer to welcome the outdoors inside.  So today, we encourage you to get outside! Take a walk in nature, and take it all in...side.  Oh, and if you need us, you can find us hanging at home with our new green BFF’s!

5 Reasons to Join The Coconut Cult (AKA Magic in a Jar)

If you’re a health junky like us, we’re sure you have heard all about the craze that is The Coconut Cult Probiotic Coconut Yogurt.  But what is it, and why does it cost more than a drop-in workout sesh!? We found ourselves wondering the same thing, and could not pass up providing this little miracle to our customers once we learned all of its benefits.  Here are the top five reasons you should join The Coconut Cult:

 Photo via

Photo via


1. Balanced Digestive System 

This yogurt is not just for taste-bud pleasure.  In fact, it’s better to view this yogurt as a probiotic supplement rather than a food.  Each serving contains 25 billion human strains of probiotics, and each container contains 800 billion highly active probiotics, which makes this yogurt unlike anything else on the market.  Newbies should start with 1-2 tablespoons per day, in place of a typical probiotic supplement, and can increase their intake as a tolerance builds.  Be sure to start small, otherwise you could experience, well, some unwelcome digestive side effects.  There are 16 servings per jar, so it totals to about $1.50 per serving - Pretty affordable considering the health benefits!

2. ACTIVE Probiotics

Okay, so why should we take our probiotics in yogurt form? When probiotic supplements are freeze-dried, they go into hibernation.  However, the probiotic cultures in The Coconut Cult yogurt are AWAKE and ready to go! The CC yogurt probiotics are able to resist our stomach acids, which other supplements are not able to do.  This means that we get a more impactful dosage of probiotics, rather than our typical pill-per-day regiment.  So yes, we are telling you it tastes good AND works better than traditional probiotic supplements!

3. Clear Skin

There is no denying skin is ALWAYS in, and The Coconut Cult yogurt could be your answer to the best skin of your life.  Probiotics reduce inflammation in the gut, which can also reduce acne-causing inflammation.  Look at it this way, if your intestinal flora is unhappy, so is your skin.  The stomach is part of our immune system, so it is important that we keep it healthy and strong.  Remember, a healthy and strong gut leads to beautiful and clear skin! 

4. Bye-Bye Cold Season!

A healthy gut leads to a boost in your immune system.  During cold season, it is important to keep our immune systems strong so they can protect us from the cold and flu.  A daily probiotic significantly increases healthy gut flora, which in turn creates a stronger defense system for your body.  BONUS, The Coconut Cult yogurt is an even stronger dosage of probiotics, so your immune system will be even stronger.  Pair that with a few sweat sessions, and you’re practically cold-proof! 

5. Potential Weight Loss

Probiotics help you feel fuller longer.  This means that you will take in less calories throughout the day, which could aid in weight loss.  Probiotics may also help your body burn more calories and store less fat.  Everyone is different, and what works for one might not work for another, but who wants to pass up the opportunity to potentially store less fat!? Are we right!?


The Coconut Cult is available for purchase in our studio locally here in Nashville.  If you do not reside in the Nashville area, it is also available for purchase here: 

The Lowdown on Collagen

Collagen. It seems like collagen has been all the rage lately, but why? What exactly is it? Is collagen as healthy as people make it out to be? The answer is yes..Let us break it down for you and show why you need collagen and how infrared saunas stimulate collagen production!





1. the main structural protein found in skin and other connective tissues


Believe it or not, collagen is the most abundant protein in our body. It supports the liveness of our hair, tendons, bones, joints, cartilage, and of course, skin. There are SO many benefits collagen provides, so let’s dive in!

First off, collagen is what keeps our skin looking young and healthy because it provides our skin’s elasticity and firmness. As we get older, our collagen production naturally decreases causing wrinkles, fine lines, poor complexion, and even cellulite! As you increase the levels of collagen in your body, you will notice that your skin becomes firmer, the fine lines become less noticeable, and your complexion is brighter and more even toned. This also contributes to the fact that collagen helps promote faster healing of scars and dark spots due to the amino acids in collagen!

Similar to skin health, collagen also helps elasticity within joint health. Ever wonder why sometimes your muscles feel stiff or swollen or you are in more pain than usual after a tough workout? This too is due to lack of collagen production and the fact that your body breaks down collagen as you workout. As you lose collagen, your body gets stiff, your joints get swollen and move with less ease. As you increase collagen, your joints regain elasticity and reverse these symptoms. 

While there are many over the counter collagen supplements available, our favorite ways to stimulate collagen production in your body is by adding collagen boosting foods as well as taking a trip to The Sweat House! Infrared saunas are clinically proven to stimulate collagen production in your body which over time will reduce wrinkles, fine lines, and improve your overall skin tone and complexion. The more frequent you use infrared heat technology, the more you will notice these changes as well as less stiffness and pain in your joints! 

After you attend a sweat session at The Sweat House, add one of the collagen boosting foods below to your post sweat fuel for an overall healthier you!

Red Vegetables- Peppers, Tomatoes, Beets

Dark Green Vegetables- Spinach, Kale

Orange Vegetables- Carrots, Sweet Potatoes

Berries- Blackberries, Raspberries

Fish- Tuna, Salmon

Citrus Fruits- Grapefruits, Limes, Lemons, Oranges

Protein- Egg whites, Lean Meats, Nuts

White Tea, Garlic

Sweat Your Way to Healthier Skin


It is strange to think about, but our skin is the body’s largest organ. It actually covers 20 square feet!  

Studies show that Far Infrared Sauna Skin Therapy can improve the look and health of your skin in as little as 12 weeks, resulting in firmer younger looking skin. 

We might not realize it, but our skin actually reflects our overall health and wellness!Let’s look at some trouble areas and how Infrared Sauna Skin Therapy can help.

LOSS OF ELASTICITY-  In a 2006 clinical study, collagen and elastin production in dermal fibroblasts increased after a 6-month treatment using infrared sauna resulting in an improvement in skin texture and roughness.  The results also suggested an improvement in fine lines and wrinkles because of increased collagen and elastin contents from the dermal fibroblasts.

ACNE - Acne, blackheads, and inflammation can be helped by improving circulation and opening the pores through sweating during a far infrared sauna treatment.  Most acne is caused by excessive oil on the skin.  By opening the pores and allowing the sebum to drain, infrared saunas can help to reduce the bacteria on the skin. Be sure to drink enough water to keep a healthy electrolyte balance to prevent breakouts!

SKIN DETOX- Like the other organs in your body, skin is benefitted by the removable of unhealthy toxins.  Metals, pollution impurities, makeup, and toxic chemicals are removed during an Infrared Sauna sweat.  

So instead of expensive cosmetic treatments that have limited long-term results, treat your skin naturally and effectively with Infrared Sauna and enjoy that Post Sweat Glow!

Our Go-To Post Sweat Fuel Spots!

Ever struggle to find a healthy place to refuel after a sweat? A healthy place that actually satisfies your body without leaving you feeling guilty? Look no further, we have compiled some of our favorite places around Nashville that do just this!


*EIO and The Hive

        If you have not been to this new spot on Charlotte Avenue corridor area of West Nashville then you are missing out! “EiO & THE HIVE is a restaurant focused on sustainability and serving Nashvillians healing, nourishing foods that are organic and locally sourced”

The menu boasts clean foods, smoothies, and even delicious fresh juice cocktails! Our personal fav order is the quinoa bowl with garden mix and house-made tempeh and the El Burro cocktail! Do yourself a favor and try this place for yourself. It does not disappoint. 


*Fix Juice CO

        You can never go wrong with juices or smoothies for a quick and refreshing refuel. While Nashville has many juice places to offer, this one tops our list! Everything is organic and fresh. Our go to smoothie is the #5 which we add spinach and hemp seeds to for additional protein! Be sure to check this place out. 


        Flavor galore! This cozy spot on the corner of 12th South is one of the city’s best-kept secrets. The lahamin (lamb sandwich) for lunch is amazing and be sure to get the fish if you venture over here for dinner! This family-owned Lebanese bistro is worth every penny— oh and their ice tea is the best!

*Sunflower Cafe

        A hidden gem which offers all homemade, locally sourced vegetarian dishes with a plethora of options. They are best known for their house-made veggie patty with your choice of toppings and we understand why! Try it “garlic mushroom” style over lettuce with the Sriracha aioli! You will begin to crave this dish!


          If you have not tried the Avocado Margarita at AVO then you are seriously missing out. Not to mention all of the food is locally sourced raw & cooked 100% vegan meals that are out of this world! The Wild Nashville Salad and Pad Thai are two of our favorite items on the menu, and I must reiterate—the Avocado Margarita! Made fresh with avocado, reposado tequila, cilantro, lime, and house-made orange dust, this healthy cocktail will leave you wanting more!


Do your body some good this weekend by scheduling a sweat and treating yourself to one of these amazing spots—You will not regret it! Be sure to let us know what your new favorite is!



Don't Sweat Your Afternoon Snack!

You don’t have to sweat your afternoon snack! One of our favorite holistic chefs and food blogger, Laura Lea, has perfected a 5 ingredient, no bake cookie that is healthy and satisfying! Try substituting Trader Joe’s Mixed Nut Butter (our favorite) for the peanut butter and be prepared for your new obsession! 

Recipe from Laura Lea 


        1 large egg (can try with a flax or chia egg)

        1/2 cup coconut sugar (sub brown sugar or sugar in the raw)

        1 teaspoon vanilla extract

        2 tablespoons softened butter (sub softened coconut oil)

        3/4 cup unsweetened unsalted peanut butter (rec. organic. Sub almond or Sunbutter)

        Optional: 1/4 teaspoon sea salt, plus more for garnish


    1    Preheat oven to 350 degrees F and line a large nonstick baking sheet with parchment paper.

    2    Combine all ingredients in a mixing bowl and whisk to incorporate.

    3    Drop approximately 3 tablespoons mixture per cookie onto the baking sheet, leaving at least 1 1/2 inches between each. I use a 1 ounce retractable ice cream scoop.

    4    Bake for 8-10 minutes, or until the edges are just turning golden brown, but the top is still a light in color and soft. Allow to cool 10 minutes before enjoying. Cookies store for 48 hours on the counter at room temperature, in the fridge for one week, or in the freezer 1-2 months.



Why Should We Detox?


It’s finally time to push our dark winter clothes to the back of the closet and unleash our summer styles!


If you are still feeling a little sluggish from your winter hibernation, detoxing is a great way to prepare your body for long days of outdoor fun. Merriam-Webster says that a well-designed detox can help purge your liver, colon, and kidneys of toxins; clear your skin, boost your energy; and help you safely shed pounds.


You might wonder, what are we ridding our body of?  Well, the EPA estimates that the average American has over 700 chemicals in his or her system – including arsenic, lead, mercury, aluminum, and cadmium. Sweat from an infrared heat source is comprised of 20 percent toxins whereas sweat from a traditional sauna is comprised of 3 percent toxins. By promoting a healthy sweat, infrared saunas help detoxify our bodies of these unhealthy metals and environmental toxins! This means as you're laying in a relaxing infrared sauna pod, you are ridding your body of toxins at a faster, more powerful rate.



Love your body and kickstart your detox by adding infrared sauna sessions to your routine and help pave the way to becoming a healthier you!


See below for some of our favorite foods that contain natural detoxifying properties that help your liver work to rid toxins! Your body will thank you :)




What Your Food Cravings Really Mean....and How to Sweat Them Away!



Have you ever wondered why there are some days when all you want to eat are cookies? Like literally, a whole bag of chocolate chip cookies? Or chips?

Let’s be honest, food cravings are real. My sudden urge for chocolate is so real that I have a hidden stash at home and the office! Food cravings are our body’s way of telling us what it needs. There is nothing wrong with occasionally satisfying our cravings with candy or chips, but there are healthy alternatives that can do the trick.

Look below to find your craving and a healthy way to satisfy it! Your body is trying to tell you something ..... are you listening?

If you’re craving sweets.....                                                                                                            Shows a possible lack of chromium, magnesium, sulfur, carbon-phosphorus, or tryptophan. Instead of a trip to the cookie jar, fill up with fresh fruit, cheese, or nature’s candy - the sweet potato.

If you’re craving carbs....                                                                                                                  Your body might need nitrogen which is found in high-protein foods like fish, meat, nuts, and beans. Snack on a handful of almonds or a black bean burrito bowl (black beans, corn, pico de gallo, guac, and brown rice).

If you're craving junk food.....                                                                                                           Your body is probably lacking in calcium. Imagine how good you will feel when you substitute pizza and fries with a healthy kale salad with steamed broccoli, chicken, croutons, and parmesan cheese! Really!

If you’re craving caffeine....                                                                                                              Your body might be lacking salt and iron. Try an egg white omelet in the morning made with turkey or chicken. Snack on black cherries. Also, make sure you are not dehydrated. Drink a glass of water before that second cup of coffee!

Pica                                                                                                                                                      Do you constantly chew on ice? You could be iron deficient. Consume plenty of dark green leafy vegetables, legumes, and nuts to boost your mineral levels.

Ready to change your eating habits and live a more healthy lifestyle?  You may decide on a juice cleanse or other forms of detox. Be aware that it is perfectly normal for chronic conditions that you suffer from to temporarily worsen as your body strengthens its natural healing process.  This common cleansing reaction occurs when your body releases toxins faster than it can eliminate them. Infrared Saunas speed up the healing process by eliminating toxins through sweat.  

Start feeling better - book a sweat today!