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Saunas and Stuff

  • Can Regular Sauna Use Help With Weight Loss?



    One of the many topics explored regarding saunas, and one of the top questions asked relating to saunas, is whether or not saunas can actually help somebody to lose weight. Every person’s physiology is different, and that means that not everyone will react the same way to regular sauna use, however many studies have shown that it can help you lose weight when you use it on a regular basis.

    The heat from your sauna is bound to make you break a sweat! As you sweat, you burn calories. When you’re burning a good amount of calories from sweating during your daily sauna session, overtime you’ll notice that you can lose weight. Most of the weight you’ll lose from the help of your sauna is extra water weight in your body. When you are losing water weight and increasing the amount that you sweat, you are releasing heavy metals and additional toxins from your body that can interfere with your metabolism. The release of these toxins allows your metabolism to function properly, and can even give your metabolism a good boost!

    When you have a sauna session and your body temperature increases, your heart works harder to pump your blood. When your blood is being pumped harder, your blood vessels expand and your blood pressure has a tendency to go down. As your heart beats faster it works to burn more calories, increasing the amount of weight you are losing.

    If you’re, unfortunately, recovering from an injury, using a sauna on a daily basis is a great healing mechanism. The heat from your sauna is known to help repair the wear and tear on your muscles that can come with working out or a lot of physical activity. Saunas are a great tool to  assist in speeding up your recovery so that you can get back to your activities and exercises. In the meantime you can take advantage of using your sauna to help you sweat, burn calories, and increase you metabolism. After consulting your doctor and receiving an okay, you can practice minor stretches in your sauna to increase how much you are sweating and give your metabolism the extra boost it needs to increase your weight loss.

    If you’re not injured and still looking to lose a little extra weight with the help of your sauna then definitely stretch! Stretching is a low-impact form of exercising that can also help to get your heart pumping, your blood pressure decreasing, and the calories burning!

    Here are just a few more tips to help you lost weight with your sauna:

    • Drink water before, during and after your sauna session – staying hydrated helps to release those toxins!
    • Fill your life with healthy habits! --- Healthy food, water, and a good sweat session work well together; give your body some good nutrition to help release extra toxins and metals.
    • Use your sauna daily --- To see the best results you’ll want to use your sauna for fifteen to twenty minutes on a regular basis.

    If you would like to experience the potential weight-loss benefits of owning your own sauna, check out our selection of saunas here! We even offer free shipping to over 48 states!



  • Featured Product: 2-Person Ultra Low EMF Carbon Fiber Sauna



    This two-person infrared sauna can make a great addition to your home.  An Ultra Low EMF Carbon Fiber Sauna allows you to experience heat that warms you from you from the inside out.  This sauna is perfect for the person who wants to have relaxation just steps away. Owning your own sauna is a great way to stay healthy and relaxed all year long, and this two-person unit is perfect for just about any sized house. Even if you don’t have a lot of room to spare, this model is easily installed in the corner of a room, or small bedroom.



    This sauna features six PURETECH carbon fiber far infrared heaters with adjustable temperature gauge. Carbon fiber is composed of thin carbon plates that distribute heat evenly. With carbon fiber heaters, more infrared is emitted more efficiently. They also do not require glues or plastics, which eliminates fumes from those materials.  Ultra Low EMF provides a heating device that’s designed in such a way to eliminate almost all of the EMF emissions, making the heater very safe to use, even on a regular basis.

    This sauna’s dimensions are 48 inches x 42 inches x 76.5 inches and it weighs 400 pounds. It is built using tongue and groove construction with non-toxic glue on the interior and a non-toxic finish on the exterior.


    Features & Add-ons:

    The sauna also includes a radio so you can listen to your favorite relaxing music while in your personal sauna!  You can add a move-able backrest for more move-ability and comfort, or a battery-powered air ionizer to ensure your infrared sauna stays pure and fresh!


    Shipping and Warranty Information:

    Saunas & Stuff offers free shipping in 48 states and your product will arrive in three separate boxes. This particular product can be assembled in under an hour! We even have easy assembly instructions on our website! The purchase includes a seven-year warranty on all heaters, cabinet, and electrical components, and a one-year warranty on the stereo.


    Health Benefits:

    Research has shown many health benefits that are associated with sauna use, including:

    • Increase in blood flow – This process helps with detoxification and distribution of nutrients.
    • Saunas make you sweat – This is a natural mechanism the body uses to flush out waste and toxins.
    • As your temperature rises while sitting in a sauna your immune system is stimulated which helps prevent disease.
    • You are able to rejuvenate and smooth your skin without all of the expensive products.
    • A sauna can make exercising easier and more effective by relaxing your muscles and releasing tension after an intense workout.


    A Great Investment:

    Purchasing a sauna can be a great investment providing many at-home benefits.   An at-home sauna offers privacy, instead of a public sauna at the gym, you can have a steam in the comfort of your own home.  It provides a greater level of hygiene, you know when you last cleaned your sauna but do you know when the last time your gym cleaned theirs?  You can enjoy all the health benefits of a nice steam at your own home without scheduling a trip to the gym.  A sauna also adds value to your home, it’s an attention grabbing feature that buyers love, should you choose to sell your home.


    If you would like more information on this sauna, or any of the saunas available on our website, please feel free to contact us!



  • How to Relax During Your Sauna Session

    Enjoying some silence in the sauna

    Your sauna session is meant to be a relaxing and enjoyable time away from the crazy and busy world in which we live. While using the sauna, it’s not recommended that you use electronics, do any strenuous physical activity, or use anything that could be damaged by the heat or steam, so what you’re left with is a good 20 to 25 minutes all to yourself. Use this time to relax, unwind and de-stress.

    De-stressing is very important for your mind and your body, so we’ve got a few recommendations to help you relax and unwind a little bit more and make the most of your sauna sessions.



    Something that may really help you take advantage of the time to relax, is adding music to your sauna session. Listening to music can have several benefits for your health, specifically, classical music. This music slows down the heart rate, lowers your blood pressure, and even decreases the stress hormone levels in your body. The heat from your sauna can also help lower your blood pressure and as music works to relax your mind, your sauna will work to relax your muscles to give you an overall calming and enjoyable experience in your sauna.



    With or without music, meditation is another form of relaxation that you can use during your sauna session. The requirement of being “unplugged” during your sauna session creates the perfect atmosphere for meditation and not only that, meditation can be enhanced by the intense heat of a sauna.

    After you’ve settled into a comfortable, upright position in the sauna, focus on the hot air moving through your body, loosening your muscles and allowing you to release extra stress. Try to clear your mind of outside thoughts, and focus on being in the moment. You can also visualize negative energy and toxins being released from your body. By focusing on any of these things, your relaxation from meditation will work with the heat of the sauna to help both your mind and body relax.


    Deep Breathing:

    Similar to meditation, deep breathing allows you to release extra stress from your mind and body during your sauna session. To effectively master this technique might take some practice, but start by sitting silently and focusing solely on your breathing patterns. It is recommended to breathe in and out of your mouth at a slow pace, taking in each breath and feeling the hot air. This heat will work to relax your muscles, as the inhalation and exhalation process will also work to release stress. If you allow yourself to think about your breathing patterns, your mind is less likely to be distracted by lingering thoughts from stressors in your life.

    Try and take each moment in your sauna to relax and let yourself be free from stress and anxiety that may be present in your life. These methods and the heat from your sauna will work well together to help you get the most relaxation out of every sauna session.



  • Why Owning Your Own Sauna Is The BEST Thing Ever!



    Any moment of relaxation is a break from reality and the intense, always-busy world that we live in. Saunas are known to help people relax, and with many healthy benefits, using them daily can be good for both your mind and body. However, getting your daily sauna session in is not always easy, especially when you’re driving to your local gym to find a sauna. Today, not every gym has a sauna, so for some people it may be difficult to find a place that even has a sauna available to use. These are all reasons why having your own sauna is great and may be a good choice for you and your family!

    Just steps outside your own home you could step into a warm relaxation zone where, after a peaceful 15 or 20 minutes, you’ll leave feeling renewed and refreshed. Your sauna is a place where you can gather with friends, family, or just take some time for yourself to relax.

    Owning your own sauna means you get to choose the exact sauna that works best for you and your needs. With saunas seating up to six people, you’ll have plenty of room to sit and zone out during your sauna session. You can choose accessories or add-ons for your sauna such as these sauna scents. These allow you to enhance your sauna experience, making it your own and right for you. You’ll never have to worry about what to wear during your sauna session, because it’s just you and the relaxing heat. That means you can wear these convenient and comfortable sauna and spa wraps to give yourself the relaxing and at-home feeling only your own sauna can provide.

    Although saunas are known to be very sterile areas, having your own sauna allows you to know who’s been in it and how often you feel it should be cleaned. You can use it at your own convenience, as it will always be just steps outside your door or just down the hall.

    Saunas are very beneficial for your muscles and joints after an intense workout or even a long day in the office. The heat allows your muscles to loosen up and relax. No need to stop at the gym or try and squeeze it in, in the morning. With your sauna at home, you can step inside whenever it is convenient for you.

    The choices are truly unlimited when it comes to owning your own home sauna. From colors, to types of wood, to size, to accessories, you have the ability to really make it your own. By the time you add in the price of gas, and a membership so that you can use the sauna, it will be more time and money spent than if you have your own. You can easily grab some snacks, beverages and even the rest of the family, and enjoy a sauna session and time together.

    Making your sauna yours and right for you and your family is only going to increase your relaxation and enjoyment of your sauna. Whether it’s indoors, outdoors, for two people or for four people, relaxation in your very own sauna really is the BEST thing ever!



  • Tips for First Time Sauna Users


    Using a sauna is a great way to relax at the end of the day, or after a long workout, and to keep yourself feeling healthy and refreshed, but if you’ve never used a sauna before, there are some key things you should know before using one for the first time. Below are some tips for first time sauna users!


    Safety First

    Making sure that you’re using your sauna safely is essential! It’s very important that you take the time to read the instructions for your sauna and become familiar with all the features and their uses. If you are using a sauna at the gym or in a public place, don’t be afraid to ask questions if you aren’t sure how to use it.

    Keep in mind that young children and animals should never be inside the sauna while it is in use, or unsupervised. High temperatures can create health risks for young kids and the heat can be harmful to animals, not to mention, loose fur and debris can mess up a sauna’s processing unit.

    The length of your sauna session should be a safety consideration as well. The recommended sauna session averages between 15 and 20 minutes. Feel free to take breaks during your time in the sauna to prevent your body temperature from rising too high.



     The maximum legal temperature for saunas in both the United States and Canada is 194 degrees Fahrenheit or 90 degrees Celsius. However, if the temperature of your sauna feels too hot, you can always turn it down, open the door or take some time away from sitting inside the sauna.


     What {NOT} To Wear

     A bathing suit and a towel are the most commonly worn items during sauna sessions. A towel is good to have with you as you might want to sit on it, instead of the bench itself, or use it to wipe the sweat from your face.

    It is recommended to go into a sauna barefoot, however if you feel more comfortable wearing footwear, it is suggested that you wear clean flip-flops. It is best to try and not bring in the dirt from shoes to a clean sauna where some individuals are barefoot.

    Avoid wearing any jewelry or unnecessary accessories in the sauna. Metal heats quickly and jewelry may cause irritation or even burning if worn in a sauna.


     Drink Up!

     Hydration is key! In many ways, water is so important for our bodies. A person can lose up to one pint of water during a normal sauna session, and if not properly hydrated, this can lead to dehydration.

    Alcoholic beverages should be avoided before entering the sauna and during your session. Drinking only water or hydrating fluids before, during, and after your time in the sauna will help keep you hydrated and feeling good.


    Keep It Cool

     Cooling down after your sauna session is very important. Take a damp washcloth or towel and press it on your skin to help regulate your body temperature. This will help you gradually adjust your body’s temperature. Entering a cold pool, shower or air can shock your body. Avoid the effects of shock from abrupt temperature change by slowly cooling down the temperature of your body. Besides, what’s the rush? Take your time to enjoy your sauna session, and that means taking time to cool down, too!

    If you are a first time sauna user, or are looking to purchase your first home sauna, feel free to contact our experts with any questions you may have!


  • All about Steam Baths: What is It, How Does It Work, and What are the Benefits?

    When most people think about relaxing in a warm environment in their home, a bathtub full of hot water or a steamy shower are the first things that come to mind. For those fortunate enough to have a home sauna, relaxing in the heat of that environment adds a great deal of joy to life. If you haven't heard of a steam bath, you are missing out on the joy of an alternative way to enjoy maximum relaxation. But what is a steam bath? How does it work? And most importantly, what are the benefits of using one regularly?


    Take a Steam: What is a Steam Bath?

    A steam bath provides warm, moist heat that sinks into your body. The embracing warmth of the moist air penetrates your skin to provide joint and muscle relief and relaxation. There are a number of names that a steam bath can take, including but not limited to, a steam shower, hot springs, sweat lodge, a wet sauna, or hydrotherapy.

    Steam baths have existed for centuries. Roman and Greek societies popularized steam baths during ancient times, but Turkish, Russian, and Native American cultures also relied heavily upon steam baths for relaxation and improved health.

    Although many people confuse a steam bath with a sauna, there are subtle differences that count in the end. Both create warm conditions that make you sweat, but the atmosphere is much different. The average traditional sauna has a temperature between 176 F and 212 F, while a steam bath has temperatures between 104 F and 116 F. However, the humidity in a sauna is extremely low at around 10%, while the relative humidity in a steam bath is 100%.

    The result is an environment inside a steam bath that feels much cooler compared to a sauna as a warm mist fills the air and penetrates your skin. Conversely, a sauna is only tolerable because of its low humidity and intense heat.


    How Does it Work?

    The science behind a steam bath is simple. In a steam bath, the room is constantly filled with steam generated by moisture hitting the heating coils and being dispersed throughout the room along with warm air. Your skin responds to these moist conditions by opening the pores, cleaning several layers deep into your skin to remove toxins. Those toxins seep out of your open pores with ease and enter the air in the room.

    Relaxation and relief are rushed to your muscles and joints at the same time as your open pores allow more oxygen into the body, and the blood flow increases. The rush brings nutrients to more areas of your body, and does so quickly.


    Steam Up: What are the Benefits?

    First and foremost, just like other heat therapies, a steam bath can help reduce stress and aid in recovery from muscle and joint pain. If you've suffered a recent injury through normal activity or sports, a steam bath can speed up recovery through increased blood flow and circulation. The improved circulation offered by a steam bath can also help boost cardiovascular health overall. Minor benefits include better skin complexion.


    Now that you're aware of the ins and outs of a steam bath, it might be time to contemplate installing a steam bath in your own home. There are numerous residential steam generators available for purchase to help you realize the potential for a steam bath in your own home.



  • Comparing Pre-Cut and Pre-Built Sauna Kits



    The benefits of having your own in-home sauna are well known by many. With a sauna in your home, you can relax in a heated environment any time you like. You'll enjoy the stress relief that comes with time spent in a sauna, and also reap the health benefits from your sauna. If you've recently considered buying a sauna, you might have come across product options that include pre-cut and pre-built sauna kits.

    For those unfamiliar with these two types of saunas, this post explores the differences between them and identifies the proper uses (and benefits of) sauna kits.


    Pre-Built Sauna Kits

    Also known as pre-fabricated saunas, a pre-built sauna kit is a modular sauna that is ideal for use both indoors and outdoors. With your purchase, you receive pre-built sections of your new sauna in your shipment. The components that you receive in the kit are all ready to be put together using included hardware. Pre-built sauna kits make it easy for you to install a sturdy, freestanding sauna quickly.

    The average pre-built sauna can be put together in one day, depending upon your DIY skills. For those with handyman skills, it could take as little as two to three hours to complete. Common sizes range from 4' x 4' up to larger 8' x 12' models. If you're looking for flexibility when purchasing a new sauna, pre-built saunas are a great option because you can disassemble and reassemble them whenever needed, meaning you can take it with you if you sell your home or even relocate it in your backyard if you redo the landscaping on your property.


    Pre-Cut Sauna Kits

    An alternative option for an indoor sauna is a pre-cut sauna kit. While a pre-built model can be installed indoors or out, a pre-cut sauna kit is designed for indoor use only because it is used to convert or finish off a room, closet, shed, or entire small room into a sauna. Pre-cut sauna kits offer custom-cut boards that you install on the existing walls to create an insulated environment. Additional insulation is provided in your kit to accommodate your sauna and ensure that the heat and potential moisture is contained properly.

    Before purchasing a new pre-cut sauna kit, you'll need to accurately measure the walls within the room you plan to convert. Pre-cut saunas are, generally speaking, less expensive than pre-built models. However, it can take longer (depending upon your DIY skills) to put together a pre-cut sauna kit because you are starting from scratch with construction.


    Ideal Uses for Each

    As mentioned, pre-cut sauna kits are used to finish an existing space. Or you can build an addition expressly for this purpose.  When selecting a room, or building a structure in your home to install a pre-cut kit, try to select a space with a low ceiling. The smaller your space is, the easier it will be to heat, resulting in a less-significant impact on your utility bills.


    Browse our selection of pre-built and pre-cut saunas and find the one that’s right for you! Feel free to contact us if you have any questions about installation.



  • Selecting the Proper Sauna Heater


    As you look to install a new sauna in your home, or remodel an existing unit in your home, one of your primary considerations should be the heater that powers your sauna. Modern saunas come with a variety of heater options, so when you’re considering a new sauna heater for sale online, take the time to learn more information about the differences between models. In this post, you’ll find an introduction to common heater models and learn the benefits and potential drawbacks of each type.

    Electric Heaters

    The most popular sauna heaters for sale today are electric models. Common electric heater options include free-standing floor models and wall-mounted heaters. Due to the popularity of electric models, there are a variety of options to choose from. The average cost for an electric sauna heater for sale today is $600.

    Electric heaters will increase the cost of your monthly electric bill by a few dollars, though technological advancements have resulted in increased energy efficiency.


    Infrared Heaters

    You also have the option of choosing the latest sauna heater for sale produced today. Infrared sauna heaters use carbon or ceramic heater tiles to provide a slow, steady heat in your sauna. This type of heating is sometimes ignored by sauna enthusiasts because it offers a different type of heat and operates in a different manner than the traditional sauna heaters mentioned above.

    Rather than providing heat from a single source in the center of your sauna, infrared sauna heaters create heat in different parts of the sauna to surround the user in a relaxing, warm environment. Infrared heaters are often less expensive to operate than all other models.


    Tips for Selecting a Sauna Heater

    Now that you’re familiar with the prominent sauna heaters for sale, it’s time to consider which one best suits the type of sauna you are going to build in your home. The most important factor to consider is the type of heat you hope to enjoy.

    Infrared sauna heaters offer a long, slow heating in your sauna. You won’t feel the intense heat that you experience in a sauna powered with an electric heater, but you will be able to extend your time inside the sauna and enjoy deep penetration of the radiating waves of heat. This is a great option for those looking for long periods of relaxation inside a sauna.

    Electric heaters, on the other hand, are great for those who enjoy brief, yet intense sessions in their private sauna. You’ll be able to enjoy high temperatures and break a good sweat, but just remember that you won’t be able to spend as much time inside the sauna in any one session.

    As with any purchase related to your sauna, take time to consider the utility infrastructure in your home (gas, propane, and electric) and available space before choosing the sauna heater for sale that you purchase.


    If you have any questions about which type of Sauna heater would be right for you, feel free to contact us! Once you find the model that is right for you, saunasandstuff.com will make your buying experience easy with free shipping to 48 states!





  • 4 Tips for Fitting a Sauna into Your Budget


    If you just returned from a day at the spa, you may be dreaming of having a sauna in your own home. While adding a sauna to your home or patio is not an inexpensive endeavor, there are ways to fit such an indulgence into your budget.

    If you play your cards right, you may be able to justify the cost of a sauna. After all, having a sauna in your very own home means fewer costly days at the local spa. Here are some tips you can use to fit a sauna into your budget and enjoy the luxury of heated steam and pore-cleaning moisture whenever you feel the urge.

    #1. Do the Prep Work Yourself
    If you are shopping for an outdoor sauna, you will need to prepare a suitable spot on your deck or patio or in your back yard. If you have unlimited funds to work with, you could hire a contractor to do the prep work for you, but if you are short on funds you can do a lot of that work yourself. From smoothing and grading the ground where the sauna will sit to taking down trees and bushes that need to removed, you can do a lot of the prep work on your own and save the cost of a contractor.

    You will probably still need professional help for the wiring and plumbing part of the project, but doing the other work yourself can greatly reduce your sauna installation budget.

    #2. Understand Your Needs
    Think about what you want from a sauna and why you are thinking about buying one. Are you primarily interested in the health benefits of a home sauna, including clearer skin and more relaxed muscles? Do you want a sauna to help you relax and unwind after a hard day at the office? Do you picture your family sitting around together and enjoying a nice steam?

    The answers to these questions will help you choose the best sauna for you and your family. Buying a sauna can be a life-changing experience, especially if you know exactly what you are looking for.

    #3. Stick to the Essentials
    It might be nice to have a high-tech stereo system piping music into your sauna room, but is it really necessary? It is important to look at your real needs and shop accordingly. You want to spend your money on the highest quality sauna. You can add your own stereo system and set of speakers.

    If you really want a home sauna but do not have a huge budget, just stick to the basics. Think about why you want the sauna in the first place - namely relaxation and good health. The best quality saunas provide the most compelling health benefits, and that is the most important thing to focus on. Feel free to contact us if you have any questions about saunas or if you need more information on any of our models.

    #4. Choose an Energy-Efficient Model
    The up-front cost of the sauna is one thing, and it is certainly the most visible thing. Even so, the expense does not go away when the sauna is installed in your home or on your patio.

    All saunas use some power, but some models use more than others. Choosing the most energy-efficient sauna you can afford will reduce the strain on your electric bill, and that could save you more money in the long run. If you have any questions regarding the energy usage of any of saunas, you can contact us for more information. We are experts on every model we sell, and we can help you find the best sauna for your needs!




  • 5 Health Benefits of a Home Sauna

    In Home Sauna

    If you are thinking about adding a sauna to your bathroom, patio or back yard, you may be looking for reasons to take the plunge. A home sauna is no small investment, and buying one is not a decision to be made lightly. Even so, adding a sauna to your home has benefits that go far beyond mere relaxation.

    Regular use of a sauna can actually boost your health, and that could tip the scales in favor of getting one. Here are five powerful health benefits you can get from your home sauna.

    1. A Home Sauna Can Detoxify Your Body

    From the food we eat and the beverages we drink to the very air we breathe, dangerous toxins are all around us. They seep into the plastic in our drinking cups and tableware. They come up from the soil and get into the crops we eat and the meat on our dinner table. They get into the air from factory smokestacks and car exhausts. You may not be able to eliminate toxins from your environment, but a sauna may help remove the toxic buildup from your body.

    Commercial spas have been using saunas for body detoxification for years, and installing a home sauna means you can enjoy a cleansing detox whenever, and as often as you want.

    2. A Home Sauna Can Make Exercising Easier and More Effective

    You want to work out, and you have every intention of hitting the gym every day after work. After a couple of intense workouts, however, you find your body aching and it is all you can do to get out of bed and go to work.

    Those aching muscles can be enough to drive you from the gym, but ending each workout with a relaxing sauna steam can prevent those painful cramps and make exercising more comfortable. There is a reason so many gyms have saunas in their facilities, and a home sauna gives you all of those benefits without leaving the house.

    3. A Home Sauna Can Improve Your Skin

    You know how important it is to open your pores and deep clean your skin. Over time, makeup, dead skin and other debris can really build up on your face and body, and soap and water can only do so much. If you want to get your skin truly clean, you need a way to open up your pores and let them breathe.

    Steam is the perfect remedy for clogged pores, and a home sauna offers steam in abundance. Simply sitting in your home sauna for 15 or 20 minutes can leave your skin tingly and invigorated. You may even be able to cut back on that expensive face cream and enjoy regular sauna sessions instead!

    4. Regular Sauna Use Can Boost Your Circulation

    Nothing gets your blood pumping quite like spending time in your home sauna. Regular use of a home sauna is good for your circulation and may even help your heart.

    Using a sauna on a regular basis can lower your blood pressure and help you relax and unwind. That relaxation and blood pressure control can provide a myriad of health benefits, and can really aid regular users in letting go of the stresses of daily life.

    5. A Sauna Relaxes Your Body and Mind

    A home sauna is good for your body and your mind. Taking a steam in your home sauna can lower your stress level and help you relax when you would otherwise be obsessing over your work or home life.

    Regular use of a home sauna can also relax your mind and make it easier to fall asleep. Insomnia has reached epidemic proportions around the world, and getting a good night's sleep can be difficult. Relaxing in the sauna just before bedtime can relax your body and help you drift off to sleep and wake refreshed and ready to take on the day.

    If you’re ready to purchase a sauna for your home, or have any questions about which model is right for you, give us a call, we’re happy to help!



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