Through InstaPhysique:Insights, powered by PNOĒ, clients get metabolic testing through an advanced breath-based test that measures how your body produces energy in real time. It shows how many calories you actually burn, what fuels you rely on, and what intensity zones support your goals.

Most people think metabolism is a vague concept – fast or slow, good or bad. In reality, metabolism is measurable. It’s the sum of how your body uses oxygen, burns fat and carbohydrates, and meets the daily energy demands of life.

PNOĒ gives us a direct window into that process.

Instead of relying on calorie calculators, fitness trackers, or generalized nutrition advice, this test gives you numbers based on your physiology. That means your plan becomes personal, specific, and far more effective.

For many clients, this is the first time nutrition and training feel clear instead of confusing.

Most research protocols recommend three sessions per week for meaningful VO₂ max improvement.

Because the workouts are short and potent, frequency matters more than duration.

CAROL pairs best with strength training and adequate recovery.

CAROL strengthens the cardiovascular and metabolic engine that supports everything else we do.

Our system is built around:

• Megaformer strength training for muscle and joint integrity

• CAROL REHIT cardio for endurance and VO₂ max

• Recovery services to support nervous system balance and long-term sustainability

• Metabolic Testing to give you answers on how your body is functioning, and a roadmap to improve

Together, these pieces create results that feel complete, not fragmented.

With consistent use, CAROL supports improvements in:

• VO₂ max – one of the strongest indicators of cardiovascular longevity
• Metabolic efficiency – including better fuel utilization
• Insulin sensitivity – an important marker for long-term health
• Cardiorespiratory endurance – with minimal joint stress
• Time-efficient calorie expenditure – without extended sessions

CAROL is a high-return training tool for people who want measurable cardiovascular improvement.

Yes, and this is one of the most compelling reasons CAROL exists.

CAROL workouts are short because they are extremely specific. Research shows that the REHIT protocol can produce comparable cardiovascular improvements to much longer steady-state workouts, such as jogging or cycling for 40–60 minutes.

Most people don’t fail to see results because they aren’t trying hard enough. They fail because their cardio isn’t precise enough to drive adaptation, or it’s too time-consuming to stay consistent with.

CAROL solves both problems: it delivers a powerful training stimulus in under 10 minutes, making it realistic to maintain week after week.

REHIT stands for Reduced Exertion High Intensity Training, and it’s one of the most efficient cardio protocols ever studied.

Most people are familiar with HIIT, which often involves repeated intervals, long work periods, and high fatigue. REHIT is different. It uses only a couple of very short, maximal-effort sprints — typically two 20-second efforts — with full recovery built in.

That matters because cardiovascular adaptation isn’t about how long you suffer, rather about delivering the right intensity signal to the body, then allowing the body to respond and improve.

REHIT gives you the benefits of high-intensity training without the volume, burnout, or time cost of traditional cardio routines.

The CAROL Bike is an AI-powered cardio machine designed to deliver the benefits of endurance training in a fraction of the time.

It uses a method called REHIT — Reduced Exertion High Intensity Training — which is clinically studied to improve cardiovascular fitness with just two to three short sprints. The total workout takes less than 7 minutes.

At InstaPhysique, CAROL is our most efficient option for building heart health, stamina, and metabolic conditioning without long workouts.

PNOĒ can measure both resting metabolic rate (RMR) and VO2-based performance depending on the test you choose.

Your resting metabolic rate tells us what your body burns at rest. VO2 testing helps us understand your aerobic capacity and endurance efficiency.

But what makes PNOĒ unique is that it connects these metrics into something practical:

• How many calories does your body truly need each day?

• At what intensity do you burn the most fat?

• When does your body shift into carbohydrate-heavy metabolism?

• How can you train and eat in a way that matches your actual physiology?

This is why PNOĒ is considered one of the most accurate and actionable forms of metabolism testing available today.

Your resting metabolic rate (RMR) is the amount of energy your body burns each day to support basic function. Even if you stayed in bed all day, your body would still be working constantly – breathing, circulating blood, supporting brain activity, regulating temperature, repairing tissue.

That baseline burn is your metabolic foundation.

Most calorie recommendations are based on population averages. They do not account for your unique metabolism, muscle mass, history of dieting, stress load, or hormonal environment.

When we measure your true RMR, we can answer questions like:

• Am I eating too little without realizing it?

• Am I overestimating how much I burn?

• Why does my weight stay stuck even with “healthy eating”?

• What intake actually supports fat loss without slowing my system down?

RMR is often the difference between spinning your wheels and having a plan that finally makes sense.

Your active metabolic rate (AMR) tells you how your body burns energy during movement and exercise in real time. It shows how efficiently your heart, lungs, and cells work together when intensity increases, and exactly what fuel your body uses at different effort levels.

If RMR is your baseline, AMR is your metabolism in action.

It shows what fuels you rely on, how efficiently your cardiovascular system responds to effort, and which training zones best support fat loss, endurance, and long-term metabolic health.

During an active metabolic test, we measure your oxygen use and carbon dioxide output while you exercise. That allows us to see how your body produces energy under real demand — not in theory, but in practice.

AMR reveals your personal fat-burning and carbohydrate-burning zones

One of the most practical outcomes of an AMR report is understanding fuel utilization.

As intensity rises, every body shifts from burning mostly fat to burning more carbohydrates. The timing of that shift is highly individual.

Your AMR results help identify:

• the heart rate zone where you burn the highest amount of fat
• when you transition into more carbohydrate-heavy metabolism
• what intensity supports sustainable fat loss versus burnout

This is why people searching for:

• fat loss zones
• calorie burn accuracy
• metabolism testing near me

often find PNOĒ testing so impactful.

AMR provides insight into your cardiovascular fitness (VO₂peak)

AMR testing also includes VO₂-based performance metrics, often referred to as VO₂peak or VO₂ max.

VO₂peak reflects how well your heart, lungs, blood vessels, and muscles work together to deliver and use oxygen during exercise.

It is one of the strongest markers we have for:

• aerobic fitness
• endurance capacity
• heart health support
• long-term wellness and longevity

VO₂ metrics help us understand not just how hard you can push, but how efficiently your body sustains effort.

For many clients, this becomes a powerful health metric beyond weight loss.

AMR shows how efficiently your heart and lungs respond to intensity

Your AMR report includes markers of:

• oxygen circulation (how effectively your heart pumps oxygen-rich blood)
• ventilation efficiency (how well your lungs exchange oxygen and carbon dioxide)
• breathing coordination (how steady and controlled your breathing remains under stress)

These metrics help explain why some people feel winded quickly, plateau in endurance, or struggle to recover even when they’re consistent. This is deeper than “cardio fitness.” It’s the function underneath it.

AMR helps guide training intensity and recovery, not just effort

Many people assume better results come from pushing harder.

AMR testing helps us train smarter by showing:

• where low-intensity Zone 2 work improves fat-burning efficiency
• where higher-intensity intervals improve VO₂ capacity
• whether recovery capacity is supporting adaptation
• This allows your program to be structured around what your body responds to best — not what a generic template recommends.

You can book PNOĒ metabolic testing at InstaPhysique in Arden, Midtown, or Roseville. We offer one of the most comprehensive options for metabolic testing in Sacramento.

Pricing

• Full Experience — $500
  2 tests + 2 reports + 2 consultations + 3-month nutrition plan

• RMR + Nutrition Plan — $400
  1 RMR test + report + consultation + 3-month nutrition plan

• Single RMR or VO2 Test — $150
  1 test + 1 report + 1 consultation

Member Benefits

• Members receive 10% off testing

If you are ready for clarity around metabolism, fueling, and training, we will walk you through every step.

Every RMR test has the option to add on a full nutrition plan for $250. Data without interpretation is just a report. Our role is to turn it into a sustainable plan.

Depending on the package you choose, you receive:

• A structured 3-month nutrition plan with exact meals included, customized to your likes, dislikes, and dietary restrictions

• Calorie and macro targets grounded in your metabolism

• Guidance for fat loss, maintenance, or performance

• Adjustments that match your lifestyle and training

This is physiology-based fueling that supports long-term results.

To get the most accurate results, please follow these simple steps:

• No food (except water) for 3 hours before your test (RMR Only).
• No caffeine, nicotine, or energy drinks for 3 hours before.
• Avoid any exercise over 30 minutes for 24 hours before your test.
• Continue your usual medications.
• Arrive 10 minutes early to relax before we begin.

What to Expect: RMR Test

Your Resting Metabolic Rate (RMR) test measures how many calories your body burns at rest. It’s quick, non-invasive, and helps us create a personalized plan for your metabolism.

• You’ll lie down and relax while breathing through a mask for about 10 minutes.
• The room will be quiet and dim to keep you calm and still.
• No physical effort required — your job is simply to rest.
• Afterward, you’ll book a consultation call with a PNOE metabolic expert to discuss your results and how to use them to guide your training.
• You’ll receive your report emailed within 48 hours with actionable steps to achieve your targeted goals. If you ordered a nutrition plan, you will fill out a nutrition survey & receive your custom plan in 2-5 days based on your RMR results.

What to Expect: AMR Max Test

The AMR test measures your aerobic capacity and fitness level. It shows how efficiently your body uses oxygen during exercise — a key metric for longevity and endurance training.

• You’ll wear a mask and heart rate monitor.
• The test is done on a bike, gradually increasing in intensity.
• It typically takes 12–15 minutes, depending on your fitness level.
• We stop the test once you reach your maximum effort.
• Afterward, you’ll book a consultation call with a PNOE metabolic expert to discuss your results and how to use them to guide your training.

InBody and DEXA scans measure what your body is made of. PNOĒ measures what your body is doing. They are both useful, but they answer completely different questions.

A DEXA scan can show fat mass, lean mass, and bone density. An InBody provides an estimate of similar composition metrics through bioimpedance.

PNOĒ metabolic testing goes deeper into function.

It tells us:

• How many calories you burn just being alive

• Whether your body is efficient at using fat for fuel

• What exercise intensity best supports fat loss or endurance

• How your metabolism responds to stress, training, and lifestyle

Body composition is a snapshot. Metabolism is a process.

If you want to understand why something is or isn’t working, metabolic testing provides the missing layer.

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.

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!

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!

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.

IF YOU ARE A NEW CLIENT

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 A RETURNING CLIENT

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?

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!

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.

INSTA CIRCUIT: Streight + Cardio is a combo class that incorporates rebounder work with strength & endurance training on the Megaformer. Think short rounds (3-8 minutes each) of high-intensity, high sweat, high endorphins as you circuit between the Mega and Rebounder. The goal: burn fat, increase endurance, push your limits both physically and mentally & have incredible fun while doing it. This class targets every muscle group and boosts metabolism for maximum results.

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!!

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!

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.

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!

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.

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!

ABILITY TO COMMIT IN-PERSON TRAINING.
MUST HAVE THE ABILITY TO ATTEND ALL IN-PERSON WEEKEND TRAINING DATES: (PLEASE SUBMIT INTEREST AND YOU WILL BE NOTIFIED OF UPCOMING DATES AND COST)

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.

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 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.

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!

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.

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.

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.

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.