Mar 10, 2017

Author of post: Jemma Mrdak, A Stylish Moment


You all know how keen I am to try new things.


ESPECIALLY when they are health and fitness related.


I’m always the one to try the new Yoga or Pilates trend, latest facial treatments, and any sort of massage. Why? Because I’m constantly on the look out for the next best thing!


So, when CRYOSPA Canberra contacted me to see if I’d be interested in being exposed to a fine liquid nitrogen mist of up to -150°c, I didn’t even hesitate to say yes! Call me crazy, but I was super keen to try out the latest in Cryotherapy treatments that have just landed in Canberra.

A bit of background on CRYOSPA Canberra, before I get into the nitty-gritty of my experience yesterday.

CRYOSPA Canberra offers Canberra’s only whole body Cryotherapy treatment in it’s CRYOSAUNA.


Never heard of Cryotherapy before? Not many people have, and I only have because I have a rugby playing boyfriend who is all about the ice baths, and muscle recovery therapy!


Advocated by numerous health and wellness experts, and tried and tested by many people that I know, Cryotherapy has numerous health benefits. These include the increase of energy levels, muscle recovery, improved skin condition, and improved general health and well-being. It also has great mental health benefits for those suffering from anxiety or depression.


Essentially, Cryotherapy is a hyper-cooling treatment that works by briefly exposing your body to a fine liquid nitrogen mist of up to -150°c that safely (really, it is) cools your skin for up to 3 minutes. Trust me when I say that those 3 minutes actually fly by!


My first thoughts when I heard about this was – “how am I going to last for 3 minutes in such freezing temperatures?” However during my treatment I quickly learnt that the body’s natural response to this hyper-cooling is an increase in blood circulation to the internal organs, flooding the cells with oxygen, nutrients and enzymes.


Post treatment, your body temperature will quickly return to normal, leaving your skin and muscles enriched with nutrients, oxygen and enzymes for immediate and lasting results.


CRYOSPA Canberra currently has the CRYOSAUNA for the whole body Cryotherapy, the CRYOSPOT treatments, for targeted pain and inflammation reduction, and CRYOFACIAL, which is a specialised facial treatment using a wand that emits a controlled beam of vaporised liquid nitrogen.




Injury Management


Both professional athletes, as well as those who exercise at high intensity quite regularly, turn to Cryotherapy to assist in speeding up the muscle recovery process and reduce delayed onset muscular soreness (DOMS). By exposing themselves to an extreme cold temperature for a short period of time, the rate at which oxygen-rich blood flows through muscles in the body is significantly increased. This is both a safe and natural way to reduce inflammation, accelerating the healing process of damaged soft tissue and sore joints.


Improved alertness


Cryotherapy causes the release of adrenaline, as your body enters it’s flight or fight mode. This can significantly increase energy levels, and aid in feeling more alert, reactive and refreshed.


Improved mental health


This is one benefit that I was really intrigued the learn more about. During a Cryotherapy session, the body’s natural reaction to the instant cold rush is to release “feel-good hormones”. These can leave you with a feeling of euphoria for hours post your treatment, and can assist with symptoms of depression and other mood related disorders. Because the treatment leaves your body feeling refreshed and energized, your mental health replicates that.


Other benefits of Cryotherapy include improved immune health, pain relief, improved skin appearance and feel & weight loss.




This was one of those experiences where you go in knowing little about what to expect, and come out knowing that you’re going to be a regular!


When I arrived at CRYOSPA Canberra yesterday afternoon, I was feeling a little nervous, but super excited to experience this new technology that is a first for Canberra.


As soon as I walked into the CRYOSPA, I felt an instant state of calm (and it was even quite chilly too!). As the CRYOSPA treatments only run for 3 minutes, you’ll generally only find yourself in there all up for a total of 10 minutes, which is great.


Upon entry I was lead to a change room, fit with facilitates in which I could get changed into a super comfy robe, and prep myself for my treatment.


When entering the CRYOSPA you’re expected to just wear underwear and socks, with gloves and ugg boots provided as well.


The whole vibe of the CRYOSPA is quite fresh and relaxed, which definitely helps prepare you for what your body is about to experience!


Upon entering the CRYOSAUNA treatment room, I was greeted by the large sauna, which looked super complex, but intriguing.


CRYOSPA Owner David, took me through step by step of what would be happening, and what to expect,  as well as some tips to keep in mind whilst inside the sauna such as, keeping your head above the liquid nitrogen, and most importantly, to breathe.


After the brief consultation, I stepped into the CRYOSAUNA and was elevated upwards, so just my head poked out of the top.


Then, the temperature was gradually reduced across 3 minutes to a very safe -150°c. At first I thought that it wasn’t that cold, and it helped that David and I were able to chat, to keep my mind off the freezing temps.


Then for the last minute, as it reached the coldest temperature, I began to shiver slightly and felt the light pins and my legs. Before I knew it, the 3 minutes were up, and I honestly felt I could have gone for longer!

I stepped out of the CRYOSPA, and quickly popped the robe back on to aid in getting my body back to it’s natural temperature. I noticed that my legs were freezing cold, but my chest was warm as my heart was quite beating fast.


David instructed me to do some light squats, and move my body around to aid in this recovery process. During the treatment I learnt that 3 minutes in the CRYOSPA is the equivalent of going for a 5km run!


Then, I was guided back to my room to get changed. I’m not joking when I say that straight afterwards my head felt so much clearer, I was alert AND my clothes even felt lighter. I was instructed to drink plenty of water, as well as observe the difference I would feel in 24 hours, and wow, did I feel a difference!


Before entering the CRYOSAUNA I felt fuzzy headed, tired, lethargic, and quite sore in my lower limbs. However post the treatment I was almost bouncing off the walls, felt super alert and probably had one of the best nights sleep I’ve had in a long time!


The final verdict? I absolutely loved it, and will most definitely be back again! 


About the author: Jemma Mrdak is a Canberra, Australia based life and style blogger. Her blog A Stylish Moment features posts about fashion, health and lifestyle and travel.


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5 Tips to Maximise the Impact of a Workout

Jan 24, 2017

It is important after having completed a workout to stretch. It is recommended that following a workout you take at least 20 minutes to cool down and stretch. Stretching will decrease muscle stiffness and increase your range of motion, allowing you to have greater flexibility. It will also help relieve your post-exercise aches and pains, reduce muscle tension, enhance muscle relaxation, and promote circulation.


Exercise is a form of stress, albeit a positive stress but still stress on your body. Cryotherapy reduces inflammation and is the ultimate way to both speed up muscle recovery after exercise and significantly reduce delayed onset muscle soreness (DOMS). By exposing the body to extreme cold temperatures for a short period of time the rate at which oxygen-rich blood flows through muscles in the body is significantly increased. This is both a safe and natural way to reduce inflammation, accelerating the healing process of damaged soft tissue and sore joints.


Nutrition is essential before and after a workout. After a workout protein and carbohydrates are required to repair and rebuild muscle tissue and various cells, tissues, enzymes and hormones. Carbohydrates are the muscles major source of energy, so it is essential to refuel your body’s glycogen levels after a workout through eating carbs. A post workout snack with protein and carbohydrates should be consumed within 30 – 60 minutes after a workout, and a well-balanced meal should be consumed roughly two hours after the workout, especially if you plan to go again soon!


Sleep isn’t just for relaxing or for the lazy! Sleep is the essential time that your body needs to restore itself and recover. Studies have shown that an inadequate amount of sleep can reduce your tolerance to training, alter your mood, increase your perception of fatigue and negatively affect the physiological mechanisms responsible for positive adaptations from the stresses of training.


There are two kinds of rest: active rest and complete rest. A lack of proper recovery can lead to overtraining, which can lead to exhaustion. ‘Active rest’ or ‘active recovery’ is where you complete some light movement such as going for a walk or any easy bike ride. This can help relieve soreness by stimulating blood flow and improving circulation to the muscles. Complete rest are the days let your body completely recover, so you don’t do any form of physical exercise. This will give your body the time it needs to rest and recover from your workout.

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What happens to your body during a whole body Cryotherapy treatment?

Jan 20, 2017

Many people are surprised by how tolerable and quick a Cryotherapy treatment is. It is even considered by most who try it to be better than an ice bath. This is because the nitrogen creates a ‘dry’ cold which is much more comfortable than the ‘wet’ cold of ice baths.


When you enter the CRYOSAUNA the drop in temperature triggers your survival instincts. As your skin reacts to the cold, your blood vessels constrict which causes the blood in the extremities to be pushed to the internal organs. The internal organs enrich the blood with oxygen, enzymes and nutrients. The immune system also starts to produce more white blood cells which boosts your immune system and reduces inflammation. As you exit the sauna, your body begins to warm itself back up naturally. This results in a release of endorphins and your circulation improves as nutrient rich blood rushes from your internal organs to your extremities. This enriched blood prompts internal organ regeneration, expels toxins and starts other rejuvenation processes throughout your body. This process is quite taxing on the body as it has to burn a significant amount of energy to restore the body temperature which is where the weight loss aid comes in.


A cryotherapy treatment induces a total systemic response that has many benefits including reduced pain, increased recovery, and improved muscle strength and hormone production.


Following a Cryotherapy treatment, many people feel great because of the endorphin release. Depending on your physical condition, there may be immediate relief from joint and muscle pain, improved energy, and reduced stress that can last several hours or even days. However, some results such as changes in skin texture will take longer to see results and will require more than one treatment.


Interested in trying this experience out for yourself? Book a treatment at on our bookings page.

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6 Ways to Stay Young/Healthy in 2017

Jan 17, 2017

1. Eat a healthy diet
Eating the right foods, as well as the right amounts, is essential to being healthy. Not only will eating well allow the body to get the nutrients that it needs to function properly, it will make you feel happier and less anxious. Eating healthy food doesn’t mean you can’t eat delicious food, or that you have to go on a ‘crazy’ diet. There’s lots of simple ways to make delicious, healthy food, for example, adding in healthy fats, increasing your daily water consumption and avoiding processed, sugared and artificially sweetened food and beverages.


2. Sleep
Sleep is essential for our mental and physical health. The average adult needs anywhere between 7 – 9 hours of sleep a night, although everyone is different. In a society that is wired up to electronic devices 24/7, it can be hard to disengage and wind down. As well as a great diet that maintains a consistent energy level, one way to help you prepare for sleep is to spend an hour relaxing before bed, without electronic devices. Perhaps try a mindfulness app for some guided meditation, or read a paperback book, or even make a ‘sleepy tea’. Exercising and spending time outside during the day will also help you sleep. If you are looking to put your health first, sleep is a crucial ingredient you don’t want to miss out on.


3. Exercise regularly
The more you exercise, the healthier you will be. Exercising is great for boosting your heart, building up strength and strengthening your immune system. A simple daily walk is enough to get your blood pumping, increasing your cardiovascular fitness and helping to build up your muscles. Another option is to sign up to a gym or fitness class, these can be great if you enjoy the motivation of working out with other people. With so much diversity in fitness classes these days chances are you will find one you love!


4. Take time out for you
It’s important that we take time away from our busy lives to focus on ourselves and our relationships with those around us. It is very easy to get caught up in our everyday activities and to forget to look after ourselves. Taking some time for ourselves can be great. Whether this be a weekend away or a day doing something different, like going on a hike or visiting a local winery. Even picking up a new hobby or learning something new. Taking this time can help you to relax and reconnect with yourself and those around you.


5. Drink water
Our body is approximately 60% water, and we are constantly losing that liquid. It is our most vital nutrient, and often it is the one that we deprive ourselves of the most. When we don’t get enough water we are sluggish and lethargic. And often we don’t realise how thirsty we are because thirst can often be mistaken for hunger. Other signs that we aren’t drinking enough water are headaches, dizziness, fatigue and muscle cramps. The recommended intake of water each day is 6-8 glasses or 2 litres, but you’ll need more if you are active. The best way to keep up your water intake is to have a drink bottle or glass of water within reaching distance.


If you are looking for a treatment that will leave you feeling invigorated and refreshed then you need to try Cryotherapy. This treatment exposes you to -190 degrees (Celsius) for up to 3 minutes, encouraging your body to increase blood circulation. The benefits from this treatment include a boosted immune system, improved sleep, reduced chronic pain and accelerated metabolism. And this is only to mention a few.


For more benefits from Cryotherapy get in touch with us.

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The History of Cryotherapy

Jan 13, 2017

The treatment of injuries or aches with the application of something cold has been an accepted medical treatment dating back to the Egyptians in 2500 BC. However, the word Cryotherapy originates from Greek, with ‘cryo’ translating to ‘cold’ and therapy translating to ‘cure’ in the Greek language. It has been reported that Hippocrates prescribed the use of ice and snow to treat inflammation and pain.


Whole body Cryotherapy was introduced in the 1970s by Dr Yamaguchi in Japan, primarily as a way to treat rheumatoid arthritis. The discovery was made that the rapid cooling of the surface of the skin (through the use of liquid nitrogen in a Cryotherapy sauna) decreased joint pain and soreness.


The treatment migrated to Europe, where it became an accepted form of physical therapy, and part of the recovery process for many elite athletes.


In 2008, Cryotherapy saunas were introduced to the United States and they have continued to spread out globally since.


Even as far as Canberra, Australia.

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