COLDWATER EXPOSURE | ICE BATHS | WIM HOF | IMMUNITY

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  • I believe that cold water exposure is up there with quality nutrition, sleep, breathing correctly & fun as far as health goes.
  • As the colder months approach you can now test it for yourself by switching from hot to cold when showering.
  • I DARE YOU! 🙂
  • Alternate days between hot & cold showers each morning & feel the difference for yourself.
  • 3+ minutes is the goal.
  • Hot water = Lethargy in comparison
  • Cold water = Awake & Alive
  • 24/7 access to warmth / comfort isn’t good for the organism!
  • We become weak, our immunity suffers & we lose touch with the strongest, healthiest versions of ourselves.
  • Cold water exposure teaches us mentally to get comfortable with being uncomfortable. It builds a solid base of mental strength that we take into every aspaect of our lives each day.
  • No one really enjoys the cold water but it becomes very addictive, the benefits totally outway a few minutes of any discomfort.
  • Once cold showers feel more manageable we can step things up with an ice bath, this is where the benefits really take off to a whole new level!

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HOLISTIC CLIENT GUIDE BOOK FOR RESULTS

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TABLE OF CONTENTS

  • Nutrition Principles
  • The 4 Pathways for Successful Fat loss
  • 6 Step Nutritional Approach
  • Energy Balance & Calories for Fat loss
  • Meal Timing
  • Breakfast
  • Intermittent Fasting
  • Flexible Dieting
  • Diet Breaks
  • Re-feeds
  • Reverse Diet
  • Protein
  • Carbohydrates
  • Fat
  • Alcohol
  • Tracking Calories & Macros
  • Hydration
  • Oxidation Rate
  • Food Intolerances
  • Digestion
  • Supplementation
  • What to Avoid Eating

NUTRITION PRINCIPLES

Nutrition is fuel for your body, it provides health, vitality, recovery, improves workout performance & is integral in reaching our physique goals. Calories don’t need to be feared, they need to be strategically managed.

Once calorie & macronutrient targets are set up specific for you, your goal & current training phase you can enjoy food again. Whether you are looking to add weight to your frame or drop body fat, we can now start working hard in the gym & allow the results to naturally take place. These nutritional targets will be adjusted from time to time to maximise efficiency & ultimately dictate the rate of change & how we feel doing it.

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CAN I DRINK ALCOHOL WHILE TRYING TO LOSE WEIGHT?

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ALCOHOL

This section was initially not included in this guide book, but I was often getting questions around alcohol after it was read. Letting go of alcohol for at least the time it takes to create something great physically & mentally as a Coach is a no brainer.

For some people it can be tough to do so, so I thought I might explain from the Coaches perspective why not drinking alcohol or at least minimising it as much as possible is almost essential to make optimal progress when it comes to reducing body fat.

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