Frequently Asked Questions

Everything you want to know about InstaPhysique

What is parking like for the Midtown studio?

There is ample street parking around the Midtown studio. There is free parking on I Street toward the neighborhood, and metered parking along J Street. If you’re a coffee fan, Starbucks has a free lot with a purchase just across the street.

When is Midtown Opening?

We are on track for a late July opening, and will have final dates as construction approaches its final stages. We will update with more information as we have it!

I’m Excited to Start! Can I start attending at an existing studio with my Founding Membership?

Your Founding Membership is designed for our new Midtown location only, so it will be active as soon as we open. But, you’re welcome to start sooner!

For a one-time $10 fee, you can upgrade your membership to access classes at ALL InstaPhysique locations right away. The payment you’ve already made will be applied towards the first month of this all-studio membership.

When the Midtown studio opens, you’ll be seamlessly transitioned back to your Founding Membership, and any remaining credits from the all-studio access will roll over. Your first month’s payment for the Founding Membership will be charged when you attend your first class at our new Midtown location.

What perks are included in Founding Memberships?

Perks for Monthly Recurring Founding Memberships:

Prior to July 1 are:
* Free Monthly Wellness Session for 1st 3 months
* Free 1st Week of Classes during soft opening
* Free 3D Body Scan Range of Motion Assessment
* Free Grip Socks
* 2 Free Guest passes
* Ability to continue this membership rate for full 12 months

After July 1 are:
* 2 Free Wellness Sessions (total)
* Free Grip Socks

Perks for the 100 Class Pack:

Prior to July 1:
* 1 week of free classes during soft opening
* 5 guest passes
* Get 5 free wellness credits
* Free 3D Body Scan Range of Motion Assessment

After July 1: 
* 3 guest passes
* 2 Wellness Credits

Perks for the 12 Wellness Session Pack:

Prior to July 1: 
* Flexible use: InstaRoll or Infrared Sauna
* Book for yourself, or a guest!
* Get 2 free fitness classes
* Free 3D Body Scan Range of Motion Assessment

After July 1: 
* Flexible use: InstaRoll or Infrared Sauna
* Book for yourself, or a guest!

How long will Founding Memberships be available?

Founding Memberships will be available through opening, however, on July 1st exclusive perks will decrease! Sign up prior to July 1 to get all founding member perks!

How can I contact you?

We love to hear from you! The best way to reach us is via email, [email protected]. You may also call us at (916) 692-3263. Please note our customer service hours are Monday – Friday from 9:30am – 4:00pm. You may leave a message and all calls are returned within 24 hours. Messages left over the weekend will be returned on Monday.

How Often Should I Attend Megaformer Classes?

Our Megaformer workout is designed to work your muscles to exhaustion, at which point you need to rest and recover. Unlike traditional workouts, ours is not a workout you need to do daily in order to see and feel results! In fact, if this is your only form of fitness, we recommend taking 3-5 classes per week (max!) for the best results. By attending regularly, the connection that your mind has to your body will profoundly increase, your intensity will increase as you begin to master proper form and body mechanics, and you’ll be amazed at how quickly you’ll see results. Becasue our workout is so intense on your muscles, you will want to incorporate rest and recovery.

You will burn fat, increase flexibility and balance, jump-start your metabolism, strengthen your entire body and ultimately, be in the best shape of your life.

Our workout is designed to be your all-in-one workout – it is your strength endurance, cardio, core, balance & flexibility training all-in-one! That said, if you regularly practice another intense fitness regimen, taking our Megaformer class 1-2 days per week is perfect and a wonderful form of cross-training!

Is this like Pilates?

In short, no!

The Megaformer (or ‘Mega’) is a patented Lagree machine – it is not a Pilates reformer and we do not teach Pilates on it. While we do have a couple of things in common (both workouts are low-impact and utilize a machine), that is where the similarities end.

Our classes focus on time under tension – they are athletic, fast-paced and intense – but we move with control and minimize impact on joints. Though both workouts are low impact, ours is performed at a much higher intensity with cardiovascular elements, and our machine is built to pull, to pull against tension, and to push heavy tension. We utilize tried and proven bodybuilding training techniques not inherent to Pilates. The union of these bodybuilding techniques and low-impact qualities, directly translate to rapid results.

Think of our workout as a healthy alternative to high-impact or HIIT training.  You get the intensity and results, without the impact!

Can I Waitlist for a Megaformer session that is full?

Absolutely and we recommend doing this!

Adding yourself to the waitlist is the same as booking a class & utilizes your class credit. You may do so by following the booking instructions on our live schedule.

Clients who sign up for the waitlist are automatically enrolled into the class they are waitlisted for as enrolled customers cancel their reservations.This happens automatically up until the 12 hour cancellation window, and the client is notified with an email.

Within 12 hours of the class, clients are not automatically enrolled as customers cancel reservations. As class time nears, be sure to check the schedule to see if a spot has opened.

It is your responsibility to monitor your waitlist bookings. If you know you can no longer attend a class you are waitlisted for, please remove yourself from that waitlist. If you place yourself on a waitlist for multiple classes in one day, and are added into multiple classes from the waitlist, it is your responsibility to remove yourself from the class you are no longer attending. Adding yourself to the waitlist is the same as reserving a spot in class as a class credit is utilized. Please note that the 12 hour cancellation policy still applies.

Your credit is returned to your account if you do not make it into the class, or when you remove yourself for the waitlist.

Important to note:  if you have signed up for a waitlist and a spot has not opened online, you do have the option of coming to the studio to wait and see if there are any no-shows. We have a 5 minute rule – if the booked client has not arrived and 5 minutes has passed since class started, any waitlisted clients in the studio can be moved to that spot in the order of arrival/place on waitlist.

Will my spot be given away if I am late to class? What is your late policy?


We require all new clients to arrive at least 10 minutes early for their first class in order to receive a proper introduction to the Megaformer and the Coach. This is required for your safety, as well as the overall class experience. If you do not arrive 10 minutes prior to the start of your first class, we are not able to permit attendance and we will help to get you rescheduled. We thank you in advance for understanding!


If you are not a new client, it is recommended that you arrive no later than 5 minutes prior to the scheduled start time. We understand life happens, and you may arrive late for class. Please note that if you arrive more than 5 minutes after class has started, your spot may be given to a waitlisted client. We ask that, in general, you do not arrive more than 10 minutes late for a class (even if it is not waitlisted) as it can disrupt the class experience for others. If you arrive 10 minutes after the class has started, you may not be permitted into the class.

What is the Late Cancellation and No-Show Policy?

What is the Late Cancellation and No-Show Policy?

Due to the limited number of spaces available in each session, we have 12 hour cancellation policy for group classes and all private sessions require a 24-hour cancellation notice. The policy is in place to encourage members to make schedule changes in a timely manner, and to ensure there are spots available for the community. When you reserve your space in the studio, keep in mind that you have now eliminated a spot on the schedule and classes fill up fast. Although we understand life happens, last minute schedule changes prevent others from having the opportunity to sign up. On a positive note, the cancellation policy does help to motivate you to stick to your scheduled workout which yields consistent results! Put it in your schedule, and treat it as an important flight you cannot miss!


We have a 12 hour cancellation policy. If you wish to cancel a class, you must do so at least 12 hours before the class start time and the class will be credited back to your account.  Classes must be cancelled through your online account or our app, and not by calling.

If you cancel your class or session 12 hours or more before the start time, the class will be credited back to your account without penalty. If your reservation is cancelled within the 12-hour window prior to your scheduled class time, a $18 late fee cancellation is incurred, and the class credit is returned to your account.

A $25 No-Show fee is charged, regardless of package/membership, when the class is not attended nor cancelled online, and the credit is forfeited.

All class reservations must be cancelled through your online account or via our app, not via email or by calling.

MEMBER PERK: All annual members receive 1 free late cancellation every month, on a rolling basis. This does not apply to no-shows.


If it is before 12 hours of the class start time, you can switch classes by cancelling the class that you are enrolled in and sign up for another class. If you realize you cannot make it to your class within the 12 hour window, classes cannot be switched without incurring the late cancellation penalty.

Please note all class sales are final. There are no refunds on class credits or memberships already purchased.

What does an InstaRoll session do?

Simply put, it is a lymphatic drainage massage that helps relieve muscle tension, stimulate blood circulation, eliminate unnecessary toxins from the body, , tone your body, and tighten your skin. While the massage aspect feels wonderful, the technology is breaking down fatty tissues that lead to cellulite and dimpled skin.

Going a step beyond, our next-generation roller technology invigorates the skin’s surface as well as the lymph stream beneath the skin by utilizing infrared and collagen lamps. The infrared heat helps to warm muscles up, reduce inflammation and tone the skin. Used consistently, it can reduce your waist size and is one of the most effective methods of eliminating cellulite.

This is an amazing massage post-workout, or as a stand-alone treatment. You will feel great after the first session and you will see results for better and smoother skin after 3 sessions.

Instructions are easy to follow, and the machine moves at optimal speeds as it takes you through a programmed routine. All you have to do is lean against it and let it do its work!

What is your Bounce workout like?

InstaBounce is our 40 minute format, and the class takes place on a rebounder (aka a mini trampoline).  Our custom trampolines utilize bungee cords and provide a low-impact bounce with resistance on your muscles. Each 40 minute trampoline cardio class is athletic and different – incorporating elements of stability, agility and HIIT – all set to energizing music. Every class includes a warm-up, two 15 minute bounce work-sets, a strength work-set (where you aren’t bouncing) and a guided stretch at the end. This class is for all levels, and you do not need any prior experience. You will move in a ll planes of motion and you will not fall off as the focus is always on driving down into the rebounder mat, rather than jumping up as you may on a backyard trampoline.

Mega + Bounce is a combo class that incorporates 10 minutes of Bounce with 30 minutes of strength & endurance training on the Megaformer.

I’m worried I will pee my pants on the trampoline – what should I do?

You should take our bounce class! If your pelvic floor muscles are weakened it can result in a small amount of bladder leakage which is perfectly normal. However, studies have shown that rebounding is one of the best forms of exercise for strengthening the pelvic floor muscles as they are highly active during trampoline exercises and thus strengthen when bouncing. So, if this is a concern of yours, all the more reason to bounce!!

Do you have showers?

Our Sacramento studio has a shower. While our Roseville studio does not have a shower, we do have two restrooms where you can freshen up and have a great rest of your day. Congrats on completing your class!

Be proud of your hard work & the feats of strength (both physical & mental) you accomplished in the 40 minutes.

Expect a boost in your metabolism for the next 38 hours and to continue burning fat for fuel!

I’m new to the workout. Should I do a Private Session if I’ve never been on a Megaformer?

We do offer private sessions, however our workout does not require you to start with a private session or even a beginner-level class. We believe in learning by doing – and our classes are designed to work for all levels in a personalized group setting. We offer a truly judgement-free and non-intimidating environment. Like with anything new, it takes around 5-8 classes to gain the comfort level associated with a better understanding of the workout, and we’re here to guide you through it.

You will need to arrive a minimum of 10 minutes early for your first class. Your coach will give you a tour of the machine before class starts and will also discuss any potential physical limitations you might have. You’ll receive a lot of personal attention during your workout. Modifications are possible for almost every exercise, to suit your current fitness level.

If you have a current injury, are recovering from surgery, or have other medical concerns – we may recommend starting with a private session. Feel free to chat with us to discuss.

What should I wear/bring to class?

Wear comfortable, form-fitting clothing that you can move in.  For both safety and sanitary reasons, we require that you wear grip socks in all fitness classes. If you do not have grip socks, we do have various brands and styles available for purchase at the studio.  Most clients like to bring a water bottle and sweat towel. We have reverse osmosis filtered water stations at both studio locations for you to refill!

How do I bring a guest?

You can easily book a spot for a guest when logged into your online account or via the app. If you have an active 3 month membership, you receive 1 free guest pass; if you have an active 12 month membership, you receive 4 free guest passes. You can also purchase a single class for your guest or email them a gift card.

You will submit your guest’s email and they will receive a booking confirmation email.

How far in advance can I book a class?

Classes for the following week open for booking every Sunday at 12:00 PM.

We have small class sizes, which tend to fill up quickly; this two week booking window is designed to provide you the best opportunity to schedule your preferred times.

The best way to sign up for our fitness classes is by booking on our app.  If you are looking to book specific class times, your best bet is to log on when a new week of classes opens, every Sunday at 12:00 PM!

What are the requirements for becoming a coach?


The training process typically takes 3-4 months, and includes a combination of online studying, in-person training and workshops, mentorship, on-the-floor practice hours, mock classes, and a final audition. During this time, you will be taking lots of classes yourself, and have access to discounted classes/memberships.

If you align with the above attributes and wish to be considered for our next training, we need to hear from you. Please, fill out our application to let us know a few things about yourself—all replies are kept confidential and the information you submit is never shared. We’ll answer you via email with more information. Not every respondent will be invited to partake in the training. There is no guarantee of an employment offer upon completion of training workshops. Upon completion of the training, attendees interested in coaching for InstaPhysique may audition to teach a community class.

Can I Roll while pregnant or breastfeeding? Are there any other contradictions?

Body rollers are not recommended for pregnant women or breastfeeding mothers, but it is not prohibited. Because roll massage causes toxins and residues to move out of the body, it is believed that it can in some way affect breast milk. The final decision is up to you, but with anything this personal or critical, we highly recommend you consult with your doctor.

Lymphatic drainage should not be used by people with acute inflammation, malignant tumors, deep vein thrombosis or major heart problems. Because of its effect on the immune system, people with cancer, diabetes, thyroid or kidney problems, asthma or epilepsy should seek medical advice before treatment.


What do I wear and is there anything else I should know before my 1st Roll?

What to Wear: Regular socks are required for your session. We suggest wearing form-fitting clothing that covers most of your body (i.e. leggings and a tight long sleeve shirt are ideal). We want to try to avoid bare skin on the infrared rollers. Wear light colored clothing so that the infrared light can penetrate to skin level. If you have long hair, wear it up to avoid any catching. Please remove jewelry and be sure you are not wearing any zippers as they can catch in the rollers. We require you to wash your hands prior to treatment, and clean socks are required as well!

How to Prepare: It is important to stay hydrated to allow the body to optimally flush out toxins. Be sure to drink a lot of water before and after your treatment! We have a complimentary hydration station featuring reverse osmosis filtered water with added minerals. You may refill your bottle as needed; we do also have water bottles available for purchase. You also may wish to eat a light meal or protein bar 1 hour before your session.

We will lead you through your first session so that you understand the body positions and we will offer modifications as needed.

How will I feel after a Roll session? Are there any side effects?

You will feel relaxed, rejuvenated & detoxified! You may feel some itchiness during the treatment. This is a normal reaction due to increased circulation and lactic acid release.  As toxins are released clients may experience light headedness as the blood, now containing these toxins from the muscles, travels around the body through the head and back to the heart to be expelled as CO2 via the lungs or urine via the kidneys. We encourage you to drink water during your session as needed, and if you need to take a break from the session please do so.

If you experience a headache, it is typically due to dehydration, or not drinking enough water. Detox effects may include headache, nausea.

Please be sure you have eaten something 1 hour or more prior to your session and that you are hydrated!

There may be some discomfort as fascia is released, you may experience mild bruising your first session, and it is normal to feel some soreness afterwards. You will know it is working!

What is the Lymphatic System & How does InstaRoll help it?

Our lymphatic system is a key factor in longevity and preventing disease, and is a crucial part of our immune system. The lymphatic system functions as the body’s immune circulatory system, responsible for filtering excess fluids, bacteria, toxins, cancer cells and waste. Unlike the bloodstream, it lacks a pumping mechanism, relying on muscle contractions for fluid movement. InstaRoll body roll massages simulate these contractions, aiding lymphatic drainage and promoting overall immune health. The process prevents swelling and removes toxins, alleviating muscle stiffness and fatigue. Our machines facilitate lymph fluid movement, offering both health benefits and a revitalizing experience.

So, how can you improve its function?

An InstaRoll full-body massage treatment is designed to cleanse the body by effectively driving out toxins and thus promoting a noticeably healthier immune system. Our advanced programmable machines facilitate fluid movement that the body can’t achieve naturally. The machine’s rollers are set at an optimal speed and direction to send lymph fluid toward the lymph nodes. It uses infrared + collagen lamps and specially designed deep tissue wooden massage rollers to give you a transformative health experience in one 45-minute session.

This is a non-invasive solution to weight loss, cellulite removal, smoother skin, lymphatic drainage and recovery.  Beyond the scientifically proven health benefits, it just feels really darn amazing.




What is the difference between InstaRoll & foam rolling?

InstaRoll is a high-tech machine designed for weight loss, body sculpting and detoxification. Infrared-heated rollers with adjustable speed and heat supply provide acupressure and lymphatic drainage, improving blood and lymph circulation, reduce inflammation and improve the tone and elasticity of your skin. The machine features deep-tissue massage rollers set between two padded platforms that roll consistently for the entire session. It’s a massage and workout all in one. The session lasts 45 min and you can burn up to 400 calories per session – the machine calculates this from the speed and the pressure you apply.

Unlike a foam roller, the machine moves at optimal speeds and is programmed according to the principles of lymphatic drainage. This accelerates the metabolism, reducing fatty tissue and eliminating waste products. All you have to do is lean against it, follow the program on the attached screen, and let it do its work.

Regular use sculpts the body, tightens skin and breaks up muscle tightness. In other words, besides the health benefits & healthier immune system, it trains, tones, and shapes the body without the need for vigorous exercise!

When will I see results from Rolling?

You will feel great after the first session and you will see results for better and smoother skin after 3 sessions. With consistent weekly usage you will likely notice a slimming and shaping of the body over time, as well as a reduction of joint pain, smoother skin and weight loss.

Think of it as a massage and workout all in one. While the massage aspect feels wonderful, the technology is breaking down fatty tissues that lead to cellulite and dimpled skin. If you are rolling specifically for cellulite reduction, you will need 10 sessions minimum. These should be booked as close together as possible, ideally all within 2-4 weeks.

Why is an Infrared Sauna session at InstaPhysique Unique?

Our sauna room at InstaPhysique is private, and we include a rebounder (mini-trampoline) in your room should you choose to bounce for a couple of minutes prior to your sauna session. This is the first unique step in our sauna detox program. Bouncing on a mini trampoline is easy for everyone and will double your sauna benefits in as little as a few minutes. A staff member will take you to your room and guide you through your session if desired, however the simple act of gently bouncing up and down on the rebounder will activate your lymphatic system.

Our Smart Sauna takes personalized wellness to a whole new level. You will select one of our 6 pre-set health programs (Weight Loss, Cardio, Relaxation, Anti-Aging, Detoxification, or Pain Relief) and you will then get precise far, mid and near infrared and red light wavelengths for optimal results. With data-driven programs using specific blends of far, mid and near infrared and red light therapy, it seamlessly adapts to your health goals, providing tailored sessions for optimal results.

Your session also includes complimentary Towel Service, Red Light Therapy on select programs, Acoustic Resonance Therapy (A.R.T. aka sound therapy) and Chromotherapy. Attached at specific locations in the sauna, the A.R.T. system uses an amplified audio signal to resonate sound waves to the surface of the sauna, and you will feel it resonate throughout the body to stimulate the body’s natural relaxation response. It feels like light touch massage during your sauna session. If you prefer to listen to a podcast or simply mediate instead – the option is yours!

Once your timer in the sauna has ended, you have 5 minutes to cool off & freshen up with a provided cold eucalyptus towel, get dressed and exit the room. When you finish your session, it is important to hydrate, relax and cool down, as your body continues to perspire. The after-burn is real. You will continue to sweat and detox after a session, burning additional calories. After your session, you will notice glowing skin, diminished wrinkles, muscle and injury relief, as well as a sense of relaxation and improved sleep.

How Can I Prepare For My Sauna Session?

COME HYDRATED! Wait at least 1-2 hours after eating before beginning an infrared sauna session. Hydrate with a minimum of 8 ounces of water to prepare for an increase in core body temperature.

WHAT DO I WEAR?  A clean cover up/clothing is required. To enable infrared to penetrate tissues as deep as possible, we recommend wearing as little as possible. A cotton towel/underwear, gym shorts or swimsuit are perfect options. You will sit on a clean towel to absorb sweat and keep the sauna clean. We offer complimentary bath towels infused with CELLIANT that reflect the body’s infrared back into the body, enhancing and extending the benefits of infrared before, during, and after your session.

How often should I use the sauna?

One session will leave you feeling refreshed and rejuvenated. But similar to exercise, the more you do it, the better the results. Depending on your goals, recommended use is 2-4 times per week for 30 minutes.

Infrared saunas increase the results of your resistance training. We suggest you use our sauna immediately after your workout at InstaPhysique. If your goal is weight loss, we suggest you book a body roll lymphatic massage session with us (InstaRoll), and then sauna immediately afterwards.

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