COLD EXPOSURE

EMBRACE THE CHILL TO TRANSFORM YOUR HEALTH

Cold Exposure, an ancient practice revitalized by modern wellness pioneers like Wim Hof, has surged in popularity for its profound health benefits. Dr. Justin Ternes brings over 6 years of expertise in Cold Exposure coaching, guiding thousands on this exhilarating journey towards improved health and resilience.

WHY COLD EXPOSURE?

Cold exposure is amazing for physical and mental benefits alike! It’s a way to push yourself into discomfort, practice controlling mind over matter, and prove your strength with a great challenge. But we don’t do it just for the thrill. There are many ways it can improve your health and wellness.

• Boost Your Immune System: Regular cold immersion strengthens your immune response, preparing your body to fight off illnesses more effectively.

• Enhance Metabolic Rate: Experience increased fat metabolism, aiding in weight management and energy production.

• Build Mental and Physical Resilience: Cold exposure trains your body and mind to endure and thrive in challenging situations, enhancing overall resilience.

COLD EXPOSURE TRAINING OFFERINGS

• Personalized Coaching: Dr. Ternes tailors each session to your experience level, goals, and comfort with cold exposure, ensuring a safe and effective practice.

• Evidence-Based Techniques: From ice baths to cold showers, learn the methods that have positioned cold exposure as a cornerstone of health and wellness among the world's top performers.

• Community and Support: Join a community of like-minded individuals embarking on this transformative practice, supported by expert guidance every step of the way.

FREQUENTLY ASKED QUESTIONS

How often do you get in the cold?

Almost daily, but at least 5 days a week, 2 to 4 minutes each dip.

How often should I get in the cold?

The research suggests that even once a week is beneficial. My recommendation is to get into the ice bath 2 to 4 times per week — and make it part of your routine! Try to stay in the cold for at least 2 minutes on average. (This may be a gradual build up!)

What about going back and forth from a hot tub to a cold tub?

This is called “contrast bathing," and it offers unique health benefits. Per the Soberg Principle, be sure to end on cold to require your body to heat itself up naturally rather than relying on a hot tub or hot shower. 

You can bring this principle between cold and hot rotations as well. When you get out of the ice bath, wait at least 2 minutes before getting into the hot tub.  Use these 2 minutes to deepen your breath, do some full-body movements (squats, lunges, jumping jacks) to warm yourself up, and then get into the hot tub.

A simple contrast practice: 5 minutes Hot Tub, 2-3 minutes Ice Bath, 1-2 minutes Movement (Repeat for 3 to 5 cycles).

Should I do ice bath before or after working out?

There are benefits to both, but the benefits differ.  

Cold exposure before a workout improves blood flow and circulation, which will help make your workout more effective!

Ice-bath after a workout is great for recovery, but studies have shown that you should wait at least 30 minutes to avoid potentially counteracting the optimal benefits of your exercise practice.

Are there any potential risks or precautions I should be aware of when starting these practices?

First and foremost, listen to your body. Also, be sure to practice in a safe environment. And while these practices are safe for everyone, gradual exposure is important. Start slow and ease in. And again, listen to your body.

Please consult with a physician if you have health concerns or conditions that may be affected by cold exposure practices (for instance if you are pregnant or have cardiovascular or any chronic/terminal disease.)