Sauna
Traditional dry-heat sauna, 160–185°F.
- Cardiovascular conditioning
- Stress relief & deeper sleep
- Post-workout muscle recovery
- Improved circulation
Equilibrium Wellness and Spa
A moment of stillness awaits.
Sauna | Cold Plunge | Relaxation Area
Launching Fall 2026 at City Gardens
Additional City Properties locations to follow
Available exclusively to all current tenants.
For more information
cityproperties@fullcirclevt.com · (802) 864-5200
Wellness Notes
The benefits, briefly.
A few well-studied effects you can expect from each part of the Equilibrium experience.
Cold Plunge
Cold-water immersion, approximately 50°F.
- Reduced inflammation & soreness
- Heightened alertness & focus
- Mood-boosting norepinephrine response
- Supports immune resilience
Tap the orb · breathe with us
Relaxation Area
A quiet, low-light lounge between sessions — with a moment of guided breath, anytime.
- Cool-down between hot and cold
- Mindful transition between rounds
- Calm space to rehydrate
- Ambient lighting & soft seating
Learn more
A closer look at each amenity
Regular sauna use — roughly 15–20 minutes at 160–185°F, several times a week — is associated in long-running Finnish cohort studies with significantly lower all-cause and cardiovascular mortality. The mechanism is well understood: heat exposure transiently raises heart rate to a level comparable to moderate exercise, training the cardiovascular system without joint or muscle load.
A typical Equilibrium session runs 15–20 minutes per round, repeated 1–3 times depending on tolerance. Hydration matters — plan an additional 16–32 oz of water on sauna days.
Best for: post-workout recovery, stress reduction, cardiovascular conditioning, deeper sleep.
Skip or modify if
you have uncontrolled high blood pressure, are pregnant, or are recovering from recent surgery — talk with your doctor first.
Sources: long-running Finnish (KIHD) cohort studies on cardiovascular and all-cause mortality associated with regular sauna use.
Cold-water immersion at roughly 50°F triggers a rapid release of norepinephrine — measured increases of 200–500% within minutes — which is associated with sharper focus and elevated mood for several hours afterward. Repeated short exposures (3–5× per week) are also associated with reduced exercise-induced inflammation and faster recovery times.
A common protocol is 2–3 minutes in the plunge, often immediately after a sauna round. The “afterdrop” — continued cooling for 5–10 minutes after exit — is normal; that’s often when the felt benefits peak.
Best for: inflammation reduction, alertness, mood, post-exercise recovery, immune resilience.
Skip or modify if
you have a heart condition, uncontrolled hypertension, or are pregnant — get medical sign-off first. Exit any time you feel dizzy or numb past the fingertips.
Sources: peer-reviewed trials on cold-water immersion and norepinephrine response, and on cold exposure and exercise recovery.
Between rounds, your body benefits from a true cool-down — transitioning at a measured pace, not just sitting somewhere. The Equilibrium relaxation area is built for this: low light, ambient sound, soft seating, and a temperature held between the sauna and cold extremes.
A “Scandinavian cycle” alternates 15 min sauna → 2–3 min cold → 10–15 min rest, repeated 2–3 times. The rest period is where parasympathetic activity (the body’s recovery mode) takes over — and where the strongest cardiovascular training response actually settles in.
Use the room to rehydrate, try the 4-7-8 breathing pattern from the orb above, or just sit quietly.
Pro tip:
keep your phone in the locker. The full benefit comes from letting the nervous system disengage.
FAQ
Questions, answered
Late Summer / Early Fall 2026. We’ll email every current resident the moment access is ready and orientation sessions are scheduled.
Equilibrium is housed at City Gardens, 355 Main St, Winooski, VT 05404. It’s open to residents of all City Properties communities, not just City Gardens tenants.
Current residents of City Properties communities — City Gardens, City Lofts, City Lights, City Sunrise, City West, and Slate House — who are in good standing on their lease.
Each adult on the lease must individually complete orientation, obtain medical clearance, and sign the Equilibrium Spa Liability Waiver before their first visit.
Strictly 18+:
no one under 18 is permitted in Equilibrium under any circumstances, with no exceptions. Bringing a minor into the spa results in immediate, permanent revocation of access.
The membership fee is waived for the entire first year. We’re treating year one as an evaluation period — gathering feedback on usage, interest, and what residents value most before settling on a long-term pricing model.
You’ll hear from us well in advance if and when that changes.
Access is granted via a personal key fob, issued to you after you complete orientation and sign the liability waiver.
Your fob is yours alone. Sharing, lending, or transferring your fob to another person — including other tenants who haven’t completed training — will result in suspension or revocation of access.
If your fob is lost or stolen, contact property management immediately so it can be deactivated.
6:00 AM – 10:00 PM, seven days a week. Hours may be updated seasonally with at least 7 days’ notice.
The spa may close temporarily for deep cleaning, maintenance, or repairs — advance notice is provided when possible.
Three things, all required — no exceptions:
- Attend a Spa Safety Orientation hosted by property management. Sessions cover safe use of the sauna, cold plunge, emergency procedures, hygiene standards, and the full spa rules.
- Get medical clearance from a licensed physician confirming the sauna and cold plunge are safe for you. We can’t assess fitness for use — that conversation happens with your doctor.
- Sign the Equilibrium Spa Liability Waiver and the Training Acknowledgment Form.
Each adult on your lease completes these individually. To schedule your orientation, contact property management.
Bring: proper swimwear, a clean personal towel, and water in a sealed non-glass container.
Leave behind: cotton clothing or underwear (not permitted in the pool), food, alcohol, glass containers, lotions, oils, perfumes, makeup. Shower with soap and water before entering, and remove anything topical first.
Phones may be used in the relaxation area in silent mode only — no speakerphone calls. Electronics in the sauna are at your own risk.
No advance reservations — the spa is first-come, first-served.
If you arrive and the sauna is unoccupied, you may activate the “Private Session” indicator at the entrance for up to 15 minutes of solo use. After 15 minutes (or when another resident arrives), the private session ends and you either welcome them in or exit promptly. Private sessions can’t be extended, renewed back-to-back, or transferred.
Sauna: 150–185°F. Limit your first session to 10–15 minutes; experienced users may go up to 20. Take at least a 5-minute cool-down between sauna rounds.
Cold plunge: 35–45°F. First-time immersions should be 30–60 seconds. Experienced users should not exceed 3–5 minutes per session.
Enter both slowly — no jumping or diving into the plunge.
Skip use entirely if you’ve consumed alcohol or recreational drugs, are taking medications that affect thermoregulation, are pregnant, or feel unwell (fever, active infection, vomiting).
Cold plunge: do not use alone if you have a cardiovascular condition, Raynaud’s, or any condition affecting circulation. Exit immediately if you experience chest pain, difficulty breathing, severe shivering, numbness past the fingertips, or confusion.
Sauna: never use it alone with an unmanaged medical condition. Exit if you feel dizzy, nauseous, or unwell. No exercise, shaving, or applying lotions/oils inside.
The full Rules & Regulations and Liability Waiver are reviewed during orientation. Both are required reading before your first visit.
Most of these will be self-evident, but the highlights:
- Anyone under 18 — no exceptions.
- Guests of any kind. The spa is tenant-only.
- Sharing or lending your key fob.
- Alcohol, recreational drugs, or substances that impair coordination.
- Smoking, vaping, cannabis — including within 25 feet of the spa entrance.
- Photography or recording of other residents without their written consent.
- Pets, bicycles, or recreational equipment.
- Sexual activity, nudity (outside designated areas), harassment, or intimidation.
- Tampering with sauna or cold-plunge equipment, or using anything marked out of service.
Maintenance requests — broken equipment, cleanliness issues, anything that needs fixing — should be submitted through our online support portal at fullcirclevt.com/support/. That’s where requests are tracked and triaged; please don’t call or email for routine maintenance.
Orientation scheduling and other non-emergency questions: contact property management at cityproperties@fullcirclevt.com or (802) 864-5200.
Medical emergency: call 911 first, then press the emergency call button inside the spa, then notify property management.
