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💪 8-Week Body Transformation Challenge! 🥗



Building resilience.​


1+ min of cold water.


This habit is about using cold exposure to unlock mental and physical benefits.


Cold exposure isn’t just a refreshing wake-up call; it offers many mental and physical health benefits, such as reducing muscle soreness, easing symptoms of depression and stress, and boosting your immune system.

It’s also a great mental toughness challenge for building commitment, willpower, and resilience.

Oh, and don’t forget it apparently gives you “cool points” on social media.


“Cold” can be subjective, but we recommend anything below 15°C (59°F).

Begin with baby steps.

The easiest way to start is to jump into a regular warm shower and finish off with 1 minute of cold water.

As you become acclimated to the sensation, you can challenge yourself further: try a chilly swim or perhaps graduate to an ice bath.

For full benefits, allow your body to warm itself up again naturally post-exposure rather than heating your body back up with warm water or similar.


Mental Prep: Before starting, remind yourself why you’re doing it. The mental clarity can help you stay committed when the cold hits.

Document Progress: Post your cold exposure moments on social media. Not only do you get those “cool points”, but it can also be an accountability tool.

Stay Safe: Don’t push yourself too far, too soon. Recognize the difference between challenging yourself and risking harm.

Natural Recovery: After cold exposure, avoid the temptation of immediate warmth. Let your body recover naturally to maximize the benefits.

Know Your Threshold: While 15°C (59°F) is a general benchmark, understand your own comfort zone and adjust accordingly.