Wellness at Ten

Available at Ten King's Cross

Cutting edge technology and interventions to optimise your body for recovery, performance, and longevity.

Wellness at Ten Health and Fitness

At Ten, we do things differently from other fitness providers. It has long been our mission to offer the most integrated and holistic health and wellbeing service in London.

The launch of our Wellness service enables us to fulfil that mission more fully than ever before. While our wellness products are extremely effective and beneficial in their own right, they have also been chosen to complement and enhance our full range of services, allowing us to improve the quality and value of our clients’ experience with us.

Find out more about Wellness at Ten:


With our Whole Body Cryotherapy chamber cooled to -85°C, sessions last just 3 minutes, and you will feel the physical and mental benefits immediately.

An incredible wellness, rehab and recovery tool, Cryotherapy (Cryo for short) is a cutting-edge therapy acknowledged for a breadth of benefits, amongst them:

  • Anti-inflammation
  • Improved recovery from exercise
  • Pain relief
  • Skin improvement – with cellulite and anti-ageing benefits
  • Support with weight loss
Cryotherapy at Ten

In addition to the physical benefits, many users also find that Cryotherapy has mental and emotional benefits including improved focus, clarity, mood enhancement and relief from stress and anxiety.

How does it work?

Whole Body Cryotherapy is the therapeutic application of extremely cold, dry air, usually between -85°c to -110°c to the whole body, including the head. Sessions are short – normally 3 minutes.

Cryotherapy is delivered in a specially cooled chamber that ensures appropriate temperature and humidity conditions, with no external assistance required. Studies and research have repeatedly shown that exposure to such cold temperatures can not only strengthen our immune systems but also increase the body’s natural healing potential.

Cryotherapy at Ten

Before your session we will make sure you are clear and comfortable about what to expect. One of our team will stay with you while you are in the Cryo chamber.

Although Whole Body Cryotherapy is a safe treatment, if you become uncomfortable for any reason, you can end the session at any time by simply opening the door to the chamber and stepping outside.

Please ensure you have read the health and safety guidelines, are dressed appropriately, and do not have any contraindications for use.

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  • What should I wear for Cryo?

    To get maximum benefit from your session, you need to expose as much of your skin as possible to the cold. However, because Cryotherapy draws blood away from the extremities towards your core, you should wear underwear, warm socks that cover your ankles, gloves and a hat or headband that covers your ears. (Thinsulate or similar materials are advised.)

    We provide hats/headbands, gloves and a facemask (though you are welcome to bring your own if you prefer). We will also provide slippers, which must be worn in the chamber. We do not provide socks.

    Due to the extremely low temperature, it’s also important not to let bare skin touch the sides of the chamber. Please note: jewellery and piercings should be removed before entering the Cryotherapy chamber. If you're not able to remove them you should keep them covered during your session.

  • Is Cryotherapy safe for me?

    Cryotherapy is perfectly safe for most people.

    However, as with many exercise and wellness products and services, it is not suitable for people with certain medical conditions.

    You should not have Cryotherapy if you have a pacemaker, have had a heart attack within the past six months or have any of the following conditions:

    • Untreated high blood pressure
    • Decompensated diseases of the cardiovascular and respiratory system
    • Unstable angina
    • Peripheral artery occlusive disease (Fontaine stages III and IV)
    • History of deep vein thrombosis,
    • Acute febrile diseases of the respiratory tract
    • Acute renal and urinary disorders
    • Severe anaemia
    • Signs or symptoms of cold allergy
    • Severe wasting diseases
    • Seizure disorders
    • Large area bacterial and viral skin infections,
    • Wound healing problems

    There are other conditions for which you should seek a doctor's advice and exercise caution when using Whole Body Cryotherapy. These include:

    • Cardiac arrhythmias
    • Heart valve defects
    • Post heart surgery
    • Ischemic heart disease
    • Raynaud's syndrome
    • Polyneuropathies
    • We do not recommend using at any stage of pregnancy
    • Vasculitis
    • Hypothyroidism Hyperhidrosis
    • Claustrophobia

    If you have any doubts about whether Cryotherapy is safe for you, we strongly recommend seeking advice from a medical professional.

    You should also not have a Cryotherapy session if you are under the influence of alcohol or drugs.

  • What is Whole Body Cryotherapy?

    Whole Body Cryotherapy is the therapeutic application of extremely cold, dry air, usually between -85°C to -110°C for 3 minutes to the whole body including the head. It is performed in a chamber that ensures appropriate temperature and humidity conditions. Research has shown that exposure to cold can strengthen our immune systems and increase the body's natural healing ability.

  • Is Cryotherapy comfortable?

    The air in the chamber is very dry and therefore the experience is not unpleasant. It's definitely cold but as it's a really quick session you'll find the time flies by.

  • How long is the treatment?

    We ask you to allow at least 20 minutes for your session. Whilst you will spend just 3 minutes in the chamber, we ask that you allow for time to change before and after and for us to go through the necessary safety information before the treatment.

  • Do I need to take a shower before or after Cryotherapy?

    There's no need to take a shower before or after. But if you do shower before Cryo, ensure that you are fully dried off before the session starts.

  • Can I catch a cold during Cryotherapy?

    No, you cannot catch a cold in the chamber. On the contrary, Cryotherapy stimulates your immune system, making you less prone to catching colds in the future.

  • Can I work out before or straight after the treatment?

    Yes, absolutely. A training session before entering the Cryotherapy is really helpful for recovery, whilst a training session afterwards will have great weight loss benefits as you will have stimulated your blood circulation and boosted your metabolism. Please remember that you cannot enter the chamber with any moisture on your body.

  • How can I lose weight from Cryotherapy?

    As Cryotherapy helps the body to burn brown fat which can be broken down and metabolised faster, it can assist with weight loss when combined with exercise and a healthy diet.

  • How many sessions do I need?

    You can get benefits from just one session of Cryotherapy but it’s most effective when used a couple of times per week.

  • What does WBC stand for?

    WBC stands for Whole Body Cryotherapy.

  • What’s the difference between Whole Body Cryotherapy and an ice bath?

    Yes, the effects are different. In a traditional ice bath cold water causes the body to warm blood in its core to transport to dilated vessels in outer tissue, forcing the body to overexert itself in preventing the skin’s surface from freezing. In WBC, cold air is used instead of cold water, causing the body to respond to triggered cold sensors in the skin’s surface instead of the deeply penetrating cold of the ice bath. While in a cold bath your body actually feels like it’s freezing, WBC “tricks” the body into applying ameliorated healing mechanisms without the penetrating cold. The result is a more comfortable healing experience where the total time your body is exposed to air in the WBC session is never more than 3 minutes.

  • I'm under 18, can I have Cryotherapy?

    Yes, with parental consent. If you are under the age of 18 years, your parent or guardian must accompany you.

  • Can I wear metal or jewellery?

    No. All objects must be removed including watches, rings, piercings etc. Any jewellery or piercings that cannot be removed should be covered.

  • Is this a proven recovery session?

    Yes. Cryotherapy has been around for decades and used in Europe and Asia for almost thirty years.

  • Can Cryotherapy speed up recovery?

    Yes, used alongside other rehabilitation methods, Whole Body Cryotherapy is shown to help reduce inflammation and improve circulation which aid in recovery.

  • I’m pregnant, can I have Whole Body Cryotherapy?

    We recommend consulting with your doctor, before booking, if you are more than 16 weeks pregnant.

Infrared Saunas

Infrared Saunas are an incredible way to help our bodies detoxify, relax, improve circulation, recover faster, sleep better, age well and generally help us feel good.

While many IR saunas rely solely on far-spectrum Infrared, ours use full-spectrum Infrared to maximise the benefits.

What are the benefits?

Infrared Saunas are a great recovery tool, boosting circulation, helping ease pain and stiffness, and increasing speed and effectiveness of recovery after exercise. Regular use of Infrared Saunas is also great for boosting your overall wellness. The scientifically researched benefits include:

  • Anti-ageing
  • Detoxification
  • Improved heart health
  • Improved immunity
  • Muscle recovery
  • Relaxation
  • Improved sleep
  • Help with weight loss
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Infrared Saunas


  • What should I wear for my IR sauna session?

    Our Infrared Saunas are each housed in their own private room, so if you prefer to be naked you can do so. Otherwise, men may prefer to wear swimming trunks or gym shorts and women, bikini or bra top and shorts.

    For your comfort and out of consideration for other clients please do not sit directly on the sauna bench – use the towels provided.

    Robes will be provided if you wish to change and/or shower in the changing rooms.

  • What’s the difference between Infrared and traditional saunas?

    Infrared (IR) saunas work completely differently to traditional saunas. While a traditional sauna uses the temperature of the room (and often steam) to heat the body and make it sweat, Infrared Saunas achieve the same effect by using infrared light waves to heat the body itself.

    Because the temperature of the room is lower (50°C – 60°C in an IR sauna compared to 70°C–110°C in a traditional setup) and there’s no humidity, it’s a more comfortable experience for most people and allows the user to enjoy their sauna for longer.

  • How does Full spectrum Infrared work?

    Infrared light waves are grouped into three categories - near, mid and far - depending on their wavelength. Each has different benefits.

    Near-infrared wavelengths are absorbed just below the surface of the skin, helping improve wound healing, cell health and regeneration, and skin renewal. It can also help reduce inflammation.

    Mid-infrared penetrates further into the tissues, helping reduce inflammation, pain and overall healing time.

    Far-infrared penetrates the deepest, reaching areas where toxins and chemicals can be trapped. It also increases blood flow throughout the body, helps reduces pain, ease stiff or painful joints, reduces inflammation and can reduce overall physical and mental stress levels.

    In combination, Infrared effectively stimulates the cardiovascular system and raises body temperature. As the body works to cool itself, heart rate, cardiac output and metabolic rate are all increased, just as they are in a workout. This in turn can support a weight loss programme.

    And just like a traditional sauna, the heat creates perspiration, helping flush out toxins.

  • Is an Infrared Sauna safe for me?

    IR saunas are perfectly safe for most people. However, there are some symptoms and conditions where they should not be used.

    These include:

    • Medications that inhibit the body’s heat loss mechanisms
    • Pregnancy/breastfeeding
    • Menstruation
    • Cardiovascular conditions exacerbated by increased heart rate or blood pressure
    • Pacemakers/defibrillators
    • Medication, conditions or diseases that increase sensitivity to heat or inhibit sweating
    • Haemophilia
    • Joint injury

    Elderly or young people are advised to use lower temperature and shorter sessions.

    If you have implants, IR saunas are usually safe, but we recommend that you seek advice from your doctor or surgeon, just to be on the safe side.

    You should not use the sauna if you are under the influence of alcohol or drugs.

    If you have any doubts about whether IR saunas are safe for you, you should always seek advice from a medical professional.

  • What is an Infrared Sauna?

    An Infrared Sauna uses different wavelengths of light to warm our bodies from within, increasing our core body temperature by 3 degrees, which is what delivers many of an IR sauna's benefits. This is different to traditional saunas, which just heat the air around us, causing us to sweat but does not raise our body temperature, and as a result, does not deliver the same range of benefits as an Infrared Sauna.

  • What are the benefits of an Infrared Sauna?

    Infrared Saunas boost overall wellness and wellbeing, as well as being a great recovery tool as it aids circulation and is often used to help ease pain. The researched benefits of Infrared Saunas include anti-ageing, detoxification, heart health, immunity, muscle recovery, relaxation, sleep weight loss.

  • How often should I use the Infrared Sauna?

    We recommend using the sauna two to three days per week. If you are healthy and can tolerate more, you can use the sauna daily for maximum benefit. Additionally, monthly or twice-monthly Infrared Saunas are a great way to complement an existing overall fitness, wellbeing or detox regime.

  • How big is the Infrared Sauna?

    Each sauna can hold two friends but are typically used for single sessions.

  • Who should not use an Infrared Sauna?

    Please see the 'Is an Infrared Sauna safe for me' FAQ to check for any contraindications. Additionally, please avoid the sauna in the event of fever, acute infections, inflammations, fresh injuries, thrombosis, when under the influence of alcohol and drugs, if pregnant, have hypertension, epilepsy, scars on your back or after sunbathing. Please consult with your doctor before attending.

  • How hot do the IR saunas get?

    The air temperature in the cabin is between 30°C and 70°C. Within this temperature range, heat absorption and heat dissipation in an unclothed human body 'at rest' are in balance.

Nutrition – Dr Richie @Ten

We’ve partnered with Dr Richie Barclay, one of London’s most experienced Nutritionists, and lifestyle coaches, to offer Nutrition consulting and packages as part of our Wellness service at King's Cross Studio.

What to expect from Dr Richie

Dr Richie works with you to deeply understand your health, nutrition, lifestyle, goals and challenges.

He starts by assessing your baseline nutrition, including macro and micronutrient levels. He will measure a number of data points – including body composition, substrate metabolism, metabolic rate, energy expenditure and blood biomarkers – and will also look at more general health indicators, including sleep, exercise, work, home life and stress, to enable him to create a robust and realistic plan which you can easily stick to.

Your nutrition plan is updated regularly, as you progress, and includes recipes and meal planning – it’s app-based to make it easily accessible, wherever you are. You’ll also have unlimited access to him as your consultant throughout your programme, ensuring maximum accountability and effectiveness.

Nutrition at Ten

Who is this service for?

Dr Richie’s consultations and programmes are sought by clients of all ages and walks of life – from elite athletes to executives and home workers. He works with people who are looking to improve their body composition and performance in the studio, increase their energy and overall health, tackle auto-immune, osteopathy and muscular conditions, optimise their gut health and increase longevity.

What are the results and benefits of your service?

Dr Richie’s goal is for you to not need him. With his expertise, experience, and accountability he will create a plan which is enjoyable and sustainable, with the resources to achieve your short-term goals and the long-term autonomy to sustain the changes. You’ll see benefits from working with Dr Richie almost immediately – typically, the first thing to improve when he works with clients is energy, sleep and cognition.

Nutrition at Ten

As with any element of a health and wellness plan, a nutrition programme is at its most effective when it is part of a wider strategy. Something Ten is better able to offer than anyone else in the boutique sector, through our industry leading Circle of Care.

If you haven’t come across this before, it’s an integrated partnership between Ten’s Trainers and Therapists, working together under the same roof, sharing experience, insight and client information. It allows us to create a genuinely unified and goal-focussed overall wellness strategy, and guide clients through it in a seamless and continuous progression. Read more

Consultancy, packages and booking

Dr Richie’s services are available either as a 3-month package or a single consultation. More information on content and pricing here.

We recommend starting with a complimentary 15 minute phone/video consultation to discuss your goals and needs and agree the most suitable programme for you.

View Nutrition Prices
Dr Richie

About Dr Richie

Dr Richie Barclay is a nutrition, exercise physiology and lifestyle consultant who has been practicing in London for over 12 years. Dr Richie is BDA, SENr and ISAK accredited, an experienced phlebotomist and human metabolic testing professional. His programmes are science-based and goal focussed. He has worked with elite athletes, prestigious businesses in London, executives, and general populations to improve their day to day lives by changing the way they feel, look, and perform through nutrition, physiology and lifestyle strategies. He has published a number of high-impact research articles on different aspects of metabolism.

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