Lightning In A Bottle 12 Sauna Cold Plunge Benefits Vitality Package
00:00[Music] [Music] all right hi folks uh thanks for tuning all right hi folks uh thanks for tuning all right hi folks uh thanks for tuning in it is Taran and Justin here from our in it is Taran and Justin here from our in it is Taran and Justin here from our Bristol location gayen and Steve that Bristol location gayen and Steve that Bristol location gayen and Steve that you might see on the screen there from you might see on the screen there from you might see on the screen there from our moristown location and we are our moristown location and we are our moristown location and we are signing back on for uh a little revamp signing back on for uh a little revamp signing back on for uh a little revamp of a term you may have heard of quite a of a term you may have heard of quite a of a term you may have heard of quite a while ago called lightning in a bottle while ago called lightning in a bottle while ago called lightning in a bottle it's been a little while since we've it's been a little while since we've it's been a little while since we've used that term um our goal with this used that term um our goal with this used that term um our goal with this podcast is got a couple different IDE is podcast is got a couple different IDE is podcast is got a couple different IDE is in mind number one being um to break in mind number one being um to break in mind number one being um to break down some of the details benefits uh and down some of the details benefits uh and down some of the details benefits uh and actual packages associated with actual packages associated with actual packages associated with Bristol's new um sauna and cold plunge Bristol's new um sauna and cold plunge Bristol's new um sauna and cold plunge um areas that are now becoming available um areas that are now becoming available um areas that are now becoming available for use and then also start finding for use and then also start finding for use and then also start finding ourselves in the groove of more ourselves in the groove of more ourselves in the groove of more consistent podcasting um after us consistent podcasting um after us consistent podcasting um after us recently meeting as a group we decided recently meeting as a group we decided recently meeting as a group we decided that it's best to allow you to keep your that it's best to allow you to keep your that it's best to allow you to keep your kind of finger on the pulse of Jim's uh kind of finger on the pulse of Jim's uh kind of finger on the pulse of Jim's uh business and Jim's new offerings and
01:00business and Jim's new offerings and business and Jim's new offerings and challenges Etc through the use of this challenges Etc through the use of this challenges Etc through the use of this podcast so here we are um Justin Steve podcast so here we are um Justin Steve podcast so here we are um Justin Steve Kaylin how we doing Kaylin how we doing Kaylin how we doing boys sore still sore from boys sore still sore from boys sore still sore from Friday from Friday so yeah we're Friday from Friday so yeah we're Friday from Friday so yeah we're recording this one post Andy which was recording this one post Andy which was recording this one post Andy which was 100 of all of those light barbell 100 of all of those light barbell 100 of all of those light barbell movements so all of us still beat up movements so all of us still beat up movements so all of us still beat up probably just like those of you probably just like those of you probably just like those of you listening to this one so uh T the season listening to this one so uh T the season listening to this one so uh T the season for 12 days of Christmas traps traps for 12 days of Christmas traps traps for 12 days of Christmas traps traps still and we did a uh typical push-up workout and when we do a typical push-up workout and when we do a guys weekend well we did the girls as guys weekend well we did the girls as guys weekend well we did the girls as well this weekend but uh was it tan was well this weekend but uh was it tan was well this weekend but uh was it tan was it you that wanted to do who who wanted it you that wanted to do who who wanted it you that wanted to do who who wanted to do the push-up ladder gayen gaylen's to do the push-up ladder gayen gaylen's to do the push-up ladder gayen gaylen's fault gayen was the pushup and then for fault gayen was the pushup and then for fault gayen was the pushup and then for whatever reason I got I didn't the lad I whatever reason I got I didn't the lad I whatever reason I got I didn't the lad I got some kind of ladder got some kind of ladder got some kind of ladder idea yeah next thing you know we did how idea yeah next thing you know we did how idea yeah next thing you know we did how many I think it was 165 or something many I think it was 165 or something many I think it was 165 or something like that push-ups and it was we tried like that push-ups and it was we tried like that push-ups and it was we tried to say unbroken but once you get 25 plus to say unbroken but once you get 25 plus to say unbroken but once you get 25 plus reps or 20 plus reps it's pretty hard reps or 20 plus reps it's pretty hard reps or 20 plus reps it's pretty hard after fatigue so yeah and forgive me
02:00after fatigue so yeah and forgive me after fatigue so yeah and forgive me also guys if you haven't noticed yet we also guys if you haven't noticed yet we also guys if you haven't noticed yet we also have one more guest here in the also have one more guest here in the also have one more guest here in the Bristol location uh she's a celebrity Bristol location uh she's a celebrity Bristol location uh she's a celebrity probably the best athlete in our gym probably the best athlete in our gym probably the best athlete in our gym definitely the most endurance-based her definitely the most endurance-based her definitely the most endurance-based her name is Rosa Rosa barks to be specific name is Rosa Rosa barks to be specific name is Rosa Rosa barks to be specific and she has her hot dog with her so and she has her hot dog with her so and she has her hot dog with her so she'll be joining us to bear with us so she'll be joining us to bear with us so she'll be joining us to bear with us so ultimate goal today is not make this too ultimate goal today is not make this too ultimate goal today is not make this too long winded but definitely get you guys long winded but definitely get you guys long winded but definitely get you guys some details on while we thought it to some details on while we thought it to some details on while we thought it to be important to put assana and cold be important to put assana and cold be important to put assana and cold Plunge in the Bristol location um this Plunge in the Bristol location um this Plunge in the Bristol location um this is kind of our is kind of our is kind of our um maybe we call it trial maybe we call um maybe we call it trial maybe we call um maybe we call it trial maybe we call it just starting point um with the aim it just starting point um with the aim it just starting point um with the aim to eventually hopefully put one also in to eventually hopefully put one also in to eventually hopefully put one also in the mortown location um so we thought it the mortown location um so we thought it the mortown location um so we thought it best to be let's do it in podcast form best to be let's do it in podcast form best to be let's do it in podcast form let's explain the details why we think let's explain the details why we think let's explain the details why we think it's important some of the health it's important some of the health it's important some of the health benefits and such and then explain the benefits and such and then explain the benefits and such and then explain the packages associated with that all right packages associated with that all right packages associated with that all right how's that sound how's that sound how's that sound boys sounds good okay cool so uh as boys sounds good okay cool so uh as boys sounds good okay cool so uh as you've all mentioned in the Bristol or you've all mentioned in the Bristol or you've all mentioned in the Bristol or noticed in the Bristol location we now noticed in the Bristol location we now noticed in the Bristol location we now have a cold plunge that functions in have a cold plunge that functions in have a cold plunge that functions in what used to be the coach's office and a
03:00what used to be the coach's office and a what used to be the coach's office and a sauna that functions what used to be in sauna that functions what used to be in sauna that functions what used to be in our maintenance closet or our storage our maintenance closet or our storage our maintenance closet or our storage closet for our cleaning supplies if you closet for our cleaning supplies if you closet for our cleaning supplies if you haven't had the chance to use those yet haven't had the chance to use those yet haven't had the chance to use those yet we highly recommend you doing so um We we highly recommend you doing so um We we highly recommend you doing so um We are continuing to leave those available are continuing to leave those available are continuing to leave those available for trial periods or uh a way to test for trial periods or uh a way to test for trial periods or uh a way to test the waters um up until the 15th of the waters um up until the 15th of the waters um up until the 15th of December and which then we will offer December and which then we will offer December and which then we will offer that as a package for you to um then that as a package for you to um then that as a package for you to um then bolt onto your membership and that bolt onto your membership and that bolt onto your membership and that package is going to be called the package is going to be called the package is going to be called the Vitality package Vitality package so Vitality package Vitality package so Vitality package Vitality package so it's something that we certainly believe it's something that we certainly believe it's something that we certainly believe in thus the reason we decided as a in thus the reason we decided as a in thus the reason we decided as a business to invest a pretty large chunk business to invest a pretty large chunk business to invest a pretty large chunk of money into those products and into of money into those products and into of money into those products and into that space uh because we think not only that space uh because we think not only that space uh because we think not only um is it beneficial for you mentally but um is it beneficial for you mentally but um is it beneficial for you mentally but also physically and um Wellness outside also physically and um Wellness outside also physically and um Wellness outside of the gym so want to go ahead and start of the gym so want to go ahead and start of the gym so want to go ahead and start breaking into some of the details of one breaking into some of the details of one breaking into some of the details of one of the other yeah we can maybe start of the other yeah we can maybe start of the other yeah we can maybe start with the uh C lunch first so we want to with the uh C lunch first so we want to with the uh C lunch first so we want to give you the tools to make you a uh 10x
04:00give you the tools to make you a uh 10x give you the tools to make you a uh 10x your life so improve everything uh your life so improve everything uh your life so improve everything uh whether it be movement and nutrition whether it be movement and nutrition whether it be movement and nutrition recovery and community so our four recovery and community so our four recovery and community so our four pillars of health and this is a way we pillars of health and this is a way we pillars of health and this is a way we can improve that and hopefully give you can improve that and hopefully give you can improve that and hopefully give you some more benefits while not just doing some more benefits while not just doing some more benefits while not just doing more exercise or tending to be more more exercise or tending to be more more exercise or tending to be more strict on your diet or anything like strict on your diet or anything like strict on your diet or anything like that so we want to start off so we in that so we want to start off so we in that so we want to start off so we in moris or in Bristol end up buying a what moris or in Bristol end up buying a what moris or in Bristol end up buying a what we call the plunge so a cold plunge we call the plunge so a cold plunge we call the plunge so a cold plunge basically so it's a self-cleaning basically so it's a self-cleaning basically so it's a self-cleaning self-regulating temperature uh Co plune self-regulating temperature uh Co plune self-regulating temperature uh Co plune and benefits uh it's been around for I and benefits uh it's been around for I and benefits uh it's been around for I don't know ancient times it's what Ronda don't know ancient times it's what Ronda don't know ancient times it's what Ronda Patrick said in her thing and I thought Patrick said in her thing and I thought Patrick said in her thing and I thought that was a good thing so we didn't that was a good thing so we didn't that was a good thing so we didn't always have warm water while we were uh always have warm water while we were uh always have warm water while we were uh bathing and stuff like that so and just bathing and stuff like that so and just bathing and stuff like that so and just help with recovery and all that stuff we help with recovery and all that stuff we help with recovery and all that stuff we also have a sauna that goes anywhere also have a sauna that goes anywhere also have a sauna that goes anywhere from 80 degrees to 190 degrees so we from 80 degrees to 190 degrees so we from 80 degrees to 190 degrees so we have that galen's well known for uh his have that galen's well known for uh his have that galen's well known for uh his sauna sessions at his house so we're sauna sessions at his house so we're sauna sessions at his house so we're just trying to give you other ways to just trying to give you other ways to just trying to give you other ways to improve Mo everything that we are uh
05:00improve Mo everything that we are uh improve Mo everything that we are uh trying to encapsulate this 10x life that trying to encapsulate this 10x life that trying to encapsulate this 10x life that we which we always hashtag on every post we which we always hashtag on every post we which we always hashtag on every post um both the SAA one thing I wanted to um both the SAA one thing I wanted to um both the SAA one thing I wanted to mention and uh I kind of found it to be mention and uh I kind of found it to be mention and uh I kind of found it to be maybe worth our time to hit a quick maybe worth our time to hit a quick maybe worth our time to hit a quick definition because if you've had the definition because if you've had the definition because if you've had the chance to listen to someone that Justin chance to listen to someone that Justin chance to listen to someone that Justin mentioned Ronda Patrick or if you've mentioned Ronda Patrick or if you've mentioned Ronda Patrick or if you've tuned into to Andrew hubman or the many tuned into to Andrew hubman or the many tuned into to Andrew hubman or the many others that have now started talking a others that have now started talking a others that have now started talking a lot more about cold exposure deliberate lot more about cold exposure deliberate lot more about cold exposure deliberate cold exposure and um deliberate high cold exposure and um deliberate high cold exposure and um deliberate high heat exposure through sauna you've heat exposure through sauna you've heat exposure through sauna you've probably heard them around the term probably heard them around the term probably heard them around the term hormesis gayen does that ring a bell hormesis gayen does that ring a bell hormesis gayen does that ring a bell Steve does that ring a bell cool I'll Steve does that ring a bell cool I'll Steve does that ring a bell cool I'll just read the definition that's kind of just read the definition that's kind of just read the definition that's kind of been uh released about that because I been uh released about that because I been uh released about that because I think not only it pertains to the sa think not only it pertains to the sa think not only it pertains to the sa cold plunge but also other factors that cold plunge but also other factors that cold plunge but also other factors that we toss at you in life maybe through we toss at you in life maybe through we toss at you in life maybe through challenges or just your hour gym so just challenges or just your hour gym so just challenges or just your hour gym so just a quick Google definition the first a quick Google definition the first a quick Google definition the first thing that pops up for that term thing that pops up for that term thing that pops up for that term hormesis is it's an Adaptive response of hormesis is it's an Adaptive response of hormesis is it's an Adaptive response of cells and organisms to moderate usually cells and organisms to moderate usually cells and organisms to moderate usually intermittent uh stress so that can be as intermittent uh stress so that can be as intermittent uh stress so that can be as examples they include um exercise
06:00examples they include um exercise examples they include um exercise dietary energy restriction or fasting uh dietary energy restriction or fasting uh dietary energy restriction or fasting uh exposures to low doses of certain exposures to low doses of certain exposures to low doses of certain phytochemicals so eating um some plant phytochemicals so eating um some plant phytochemicals so eating um some plant material and then also a stressor being material and then also a stressor being material and then also a stressor being obviously hot cold or short-term obviously hot cold or short-term obviously hot cold or short-term activity at high intensity so both of activity at high intensity so both of activity at high intensity so both of those if not a lot of different angles those if not a lot of different angles those if not a lot of different angles that we throw at you in life uh generate that we throw at you in life uh generate that we throw at you in life uh generate hormesis and those have been shown to hormesis and those have been shown to hormesis and those have been shown to improve a lot of Health markers um but I improve a lot of Health markers um but I improve a lot of Health markers um but I thought that'd be a decent maybe thought that'd be a decent maybe thought that'd be a decent maybe definition to thought toss into the mix definition to thought toss into the mix definition to thought toss into the mix um so gayen Steve anything to add to um so gayen Steve anything to add to um so gayen Steve anything to add to those those those ideas yeah I I was going to say for the ideas yeah I I was going to say for the ideas yeah I I was going to say for the cold Punch or the SAA we could talk cold Punch or the SAA we could talk cold Punch or the SAA we could talk about this for hours on length as far as about this for hours on length as far as about this for hours on length as far as the benefits of it but I think we left the benefits of it but I think we left the benefits of it but I think we left out a name whim Hoff if you guys know out a name whim Hoff if you guys know out a name whim Hoff if you guys know that name at all but that's that's the that name at all but that's that's the that name at all but that's that's the king of the cold right there and I think king of the cold right there and I think king of the cold right there and I think he made this super famous and uh he's he he made this super famous and uh he's he he made this super famous and uh he's he has a lot of uh really cool experiments has a lot of uh really cool experiments has a lot of uh really cool experiments that he was put through and you guys can that he was put through and you guys can that he was put through and you guys can check those out there's a lot of good check those out there's a lot of good check those out there's a lot of good material on that but uh one of the material on that but uh one of the material on that but uh one of the biggest things even if you don't like a biggest things even if you don't like a biggest things even if you don't like a cold plunge and that's something else I
07:00cold plunge and that's something else I cold plunge and that's something else I think we should talk about is the think we should talk about is the think we should talk about is the mentality side of it but if you don't mentality side of it but if you don't mentality side of it but if you don't like it even if you don't like it the like it even if you don't like it the like it even if you don't like it the immunity side of it like if it you know immunity side of it like if it you know immunity side of it like if it you know it keeps you from being sick not only it keeps you from being sick not only it keeps you from being sick not only does it help you recover from workouts does it help you recover from workouts does it help you recover from workouts but it's just overall is great for you but it's just overall is great for you but it's just overall is great for you and like even in cold therapy or in heat and like even in cold therapy or in heat and like even in cold therapy or in heat therapy you create new proteins and all therapy you create new proteins and all therapy you create new proteins and all so uh it's not only just a workout tool so uh it's not only just a workout tool so uh it's not only just a workout tool it is a lifelong hopefully benefit to it is a lifelong hopefully benefit to it is a lifelong hopefully benefit to you and so I can only see being a good you and so I can only see being a good you and so I can only see being a good thing but that's that's what I would add thing but that's that's what I would add thing but that's that's what I would add to it is I wouldn't get too um too to it is I wouldn't get too um too to it is I wouldn't get too um too caught up in you know why would I do caught up in you know why would I do caught up in you know why would I do this or anything like that but just know this or anything like that but just know this or anything like that but just know that it's good for everything so you that it's good for everything so you that it's good for everything so you know it's more of like I'd be ignorant know it's more of like I'd be ignorant know it's more of like I'd be ignorant not to do it do anything you want to add not to do it do anything you want to add not to do it do anything you want to add to to to that we aren't Andrew huberman or Ronda that we aren't Andrew huberman or Ronda that we aren't Andrew huberman or Ronda Patrick or whm Hoff or um Suzanne Patrick or whm Hoff or um Suzanne Patrick or whm Hoff or um Suzanne soberg who have studied these things in soberg who have studied these things in soberg who have studied these things in depth but we are all familiar with the depth but we are all familiar with the depth but we are all familiar with the value let's just say no one's ever been
08:00value let's just say no one's ever been value let's just say no one's ever been in cold water we're all familiar with in cold water we're all familiar with in cold water we're all familiar with the value of doing undertaking hard the value of doing undertaking hard the value of doing undertaking hard things on a daily basis this is kind of things on a daily basis this is kind of things on a daily basis this is kind of like the yarn that we spend all the time like the yarn that we spend all the time like the yarn that we spend all the time to you guys the the choosing to do to you guys the the choosing to do to you guys the the choosing to do something hard and the benefit of having something hard and the benefit of having something hard and the benefit of having endured something hard and um I was endured something hard and um I was endured something hard and um I was listening to H huberman last night he listening to H huberman last night he listening to H huberman last night he talked about the hormetic response it's talked about the hormetic response it's talked about the hormetic response it's is epinephrine nor epinephrine response is epinephrine nor epinephrine response is epinephrine nor epinephrine response and it's there's a value even in and it's there's a value even in and it's there's a value even in overcoming The Dread of getting in the overcoming The Dread of getting in the overcoming The Dread of getting in the cold water so if you have a sense of cold water so if you have a sense of cold water so if you have a sense of dread and you overcome the dread just to dread and you overcome the dread just to dread and you overcome the dread just to get in the water for 20 seconds 10 get in the water for 20 seconds 10 get in the water for 20 seconds 10 seconds whatever it is cold shower we've seconds whatever it is cold shower we've seconds whatever it is cold shower we've done this in many years and in multiple done this in many years and in multiple done this in many years and in multiple iterations of the past the value cannot iterations of the past the value cannot iterations of the past the value cannot be lightly stated um so this is just be lightly stated um so this is just be lightly stated um so this is just something that hopefully we'll have something that hopefully we'll have something that hopefully we'll have inhouse for um access on a daily basis inhouse for um access on a daily basis inhouse for um access on a daily basis for um another challenge that you can for um another challenge that you can for um another challenge that you can choose or not choose we're not saying choose or not choose we're not saying choose or not choose we're not saying you should do it every day and I did a you should do it every day and I did a you should do it every day and I did a little bit of research on the minimum little bit of research on the minimum little bit of research on the minimum effective dose so we don't need to get effective dose so we don't need to get effective dose so we don't need to get in there for 30 minutes and shiver our
09:00in there for 30 minutes and shiver our in there for 30 minutes and shiver our life away 11 minutes a week is The Sweet life away 11 minutes a week is The Sweet life away 11 minutes a week is The Sweet Spot broken into two to four sessions so Spot broken into two to four sessions so Spot broken into two to four sessions so that turns into something like two to that turns into something like two to that turns into something like two to four minute intervals you don't have to four minute intervals you don't have to four minute intervals you don't have to be in there forever um and we attended a be in there forever um and we attended a be in there forever um and we attended a whim Hoff seminar what was that four whim Hoff seminar what was that four whim Hoff seminar what was that four years ago five years ago yeah right years ago five years ago yeah right years ago five years ago yeah right experience minimum effective dose is two experience minimum effective dose is two experience minimum effective dose is two minutes and that's generally where I minutes and that's generally where I minutes and that's generally where I stay I I I plunged in in your stay I I I plunged in in your stay I I I plunged in in your plunge guess it was a month or so ago plunge guess it was a month or so ago plunge guess it was a month or so ago and the effect of moving water is Lots and the effect of moving water is Lots and the effect of moving water is Lots different than the effect of of that different than the effect of of that different than the effect of of that thermal barrier that inevitably kind of thermal barrier that inevitably kind of thermal barrier that inevitably kind of forms around you if you're in water forms around you if you're in water forms around you if you're in water that's not in motion or a shower for that's not in motion or a shower for that's not in motion or a shower for that matter um so go for it guys I don't that matter um so go for it guys I don't that matter um so go for it guys I don't think I don't think there's you know think I don't think there's you know think I don't think there's you know obviously be obviously be obviously be responsible with your time that you responsible with your time that you responsible with your time that you spend in there you don't want to dive in spend in there you don't want to dive in spend in there you don't want to dive in there go underwater and breathe there go underwater and breathe there go underwater and breathe everything silly take a snorkel just yet everything silly take a snorkel just yet everything silly take a snorkel just yet but uh I am excited about having it here but uh I am excited about having it here but uh I am excited about having it here I try to ice bath myself 3ish times s a I try to ice bath myself 3ish times s a I try to ice bath myself 3ish times s a week than ever I'm able to and then up
10:00week than ever I'm able to and then up week than ever I'm able to and then up the the idea of the hard things and uh the the idea of the hard things and uh the the idea of the hard things and uh the mental adaptation because I've since the mental adaptation because I've since the mental adaptation because I've since folks have started watching us do it as folks have started watching us do it as folks have started watching us do it as coaches and as some gym members that coaches and as some gym members that coaches and as some gym members that have already started the dabble in it um have already started the dabble in it um have already started the dabble in it um when I ask some folks they're like I when I ask some folks they're like I when I ask some folks they're like I could absolutely not I absolutely hate could absolutely not I absolutely hate could absolutely not I absolutely hate the cold I would never do that that's the cold I would never do that that's the cold I would never do that that's miserable to me I have to quickly remind miserable to me I have to quickly remind miserable to me I have to quickly remind them it's them it's them it's like I would to say no one like I would to say no one like I would to say no one 0.00% of people that have gotten into 0.00% of people that have gotten into 0.00% of people that have gotten into the plunge so far are like literally the plunge so far are like literally the plunge so far are like literally like it they step at the edge of it and like it they step at the edge of it and like it they step at the edge of it and say this is going to be really fun I'm say this is going to be really fun I'm say this is going to be really fun I'm looking seriously looking forward to looking seriously looking forward to looking seriously looking forward to this like it none of us like it it's this like it none of us like it it's this like it none of us like it it's another one of those like check of the another one of those like check of the another one of those like check of the box of forcing yourself to do something box of forcing yourself to do something box of forcing yourself to do something that you don't want to do it's like you that you don't want to do it's like you that you don't want to do it's like you entering the gym on a day that the entering the gym on a day that the entering the gym on a day that the workout you know doesn't tailor well to workout you know doesn't tailor well to workout you know doesn't tailor well to you but you force yourself to do it and you but you force yourself to do it and you but you force yourself to do it and the feeling of accomplishment afterwards the feeling of accomplishment afterwards the feeling of accomplishment afterwards is so important uh it's checking a box
11:00is so important uh it's checking a box is so important uh it's checking a box of I made myself do something that I of I made myself do something that I of I made myself do something that I didn't really enjoy or didn't want to do didn't really enjoy or didn't want to do didn't really enjoy or didn't want to do um so I like to share that like no one um so I like to share that like no one um so I like to share that like no one likes to do it I don't like it I love likes to do it I don't like it I love likes to do it I don't like it I love the feeling as right sure the benefits the feeling as right sure the benefits the feeling as right sure the benefits that come after the results of the you that come after the results of the you that come after the results of the you know yeah it hurts like and and studies know yeah it hurts like and and studies know yeah it hurts like and and studies like we have a bunch of studies like we have a bunch of studies like we have a bunch of studies uh I will link a Rhonda Patrick she has uh I will link a Rhonda Patrick she has uh I will link a Rhonda Patrick she has a PDF on her website and it's absolutely a PDF on her website and it's absolutely a PDF on her website and it's absolutely filled with as much information as deep filled with as much information as deep filled with as much information as deep as you want to dig but stud one of the as you want to dig but stud one of the as you want to dig but stud one of the studies study found men and effects a studies study found men and effects a studies study found men and effects a cold shock response so basically getting cold shock response so basically getting cold shock response so basically getting into the water how your body reacts to into the water how your body reacts to into the water how your body reacts to that uh on the fifth day versus the that uh on the fifth day versus the that uh on the fifth day versus the first day trying it they had a 49% first day trying it they had a 49% first day trying it they had a 49% decrease in respiratory frequency decrease in respiratory frequency decrease in respiratory frequency basically they can calm their breathing basically they can calm their breathing basically they can calm their breathing pattern down faster and a 15% decrease pattern down faster and a 15% decrease pattern down faster and a 15% decrease in heart rate on that fifth day versus in heart rate on that fifth day versus in heart rate on that fifth day versus the first day so like anything else if the first day so like anything else if the first day so like anything else if you never exercise the more you exercise you never exercise the more you exercise you never exercise the more you exercise the more you adapt to it same thing with the more you adapt to it same thing with the more you adapt to it same thing with this it gets easier as you go
12:00this it gets easier as you go this it gets easier as you go noise noise noise there yeah there's this haunted clock there yeah there's this haunted clock there yeah there's this haunted clock that we reset on a daily basis and now that we reset on a daily basis and now that we reset on a daily basis and now it's decided to chirp at us like a it's decided to chirp at us like a it's decided to chirp at us like a cricket it's called that's a fact cricket it's called that's a fact cricket it's called that's a fact Checker I was about say y' both looked Checker I was about say y' both looked Checker I was about say y' both looked at each other I'm pretty sure what at each other I'm pretty sure what at each other I'm pretty sure what Justin said is Justin said is Justin said is true maybe I don't know that's wild but true maybe I don't know that's wild but true maybe I don't know that's wild but that me it's like everything and that that me it's like everything and that that me it's like everything and that can be a muscle you train as well right can be a muscle you train as well right can be a muscle you train as well right so that's what we're looking for so so that's what we're looking for so so that's what we're looking for so that's probably one of the main benefits that's probably one of the main benefits that's probably one of the main benefits there's obviously plenty more but the there's obviously plenty more but the there's obviously plenty more but the mental resiliency side of things that's mental resiliency side of things that's mental resiliency side of things that's why hman always talks about deliberate why hman always talks about deliberate why hman always talks about deliberate exposure to cold it's one thing that exposure to cold it's one thing that exposure to cold it's one thing that like you just happen to be in a cold like you just happen to be in a cold like you just happen to be in a cold environment or you choose to do so environment or you choose to do so environment or you choose to do so that's a different experience than that's a different experience than that's a different experience than forcing yourself to get into that very forcing yourself to get into that very forcing yourself to get into that very uncomfortable situation the the gain and uncomfortable situation the the gain and uncomfortable situation the the gain and mental resiliency um through those mental resiliency um through those mental resiliency um through those exposures like gayen said just getting exposures like gayen said just getting exposures like gayen said just getting in maybe it's for 20 seconds and and in maybe it's for 20 seconds and and in maybe it's for 20 seconds and and then building upon that dayto day is a then building upon that dayto day is a then building upon that dayto day is a wind that starts to grow um so mental wind that starts to grow um so mental wind that starts to grow um so mental resilienc T we put a little we got a resilienc T we put a little we got a resilienc T we put a little we got a rule sheet on the wall and all that
13:00rule sheet on the wall and all that rule sheet on the wall and all that stuff like you got to do certain things stuff like you got to do certain things stuff like you got to do certain things for you get in coold punch tan also put for you get in coold punch tan also put for you get in coold punch tan also put like a scaling guide so we have like a like a scaling guide so we have like a like a scaling guide so we have like a wheel in the function the Jim he put wheel in the function the Jim he put wheel in the function the Jim he put kind of like a willing the function on kind of like a willing the function on kind of like a willing the function on the wall in there like if you can just the wall in there like if you can just the wall in there like if you can just get into your knees like tan say start get into your knees like tan say start get into your knees like tan say start there like it's great it's in the office there like it's great it's in the office there like it's great it's in the office and we'll have a little bit updated and we'll have a little bit updated and we'll have a little bit updated better presentable version of that than better presentable version of that than better presentable version of that than just the Whiteboard but that'll be just the Whiteboard but that'll be just the Whiteboard but that'll be coming in the future as well uh one coming in the future as well uh one coming in the future as well uh one thing to add to the minimum effective thing to add to the minimum effective thing to add to the minimum effective dose or just like the basic everybody dose or just like the basic everybody dose or just like the basic everybody wants to like get to the gist of the wants to like get to the gist of the wants to like get to the gist of the story like where what do I need to do story like where what do I need to do story like where what do I need to do and how long do I need to do it if and how long do I need to do it if and how long do I need to do it if you're able you're able you're able to delay jumping into a warm shower to delay jumping into a warm shower to delay jumping into a warm shower after you ice bath it's called it's after you ice bath it's called it's after you ice bath it's called it's named after the lady who studied it named after the lady who studied it named after the lady who studied it Suzanne soberg it's called the soberg Suzanne soberg it's called the soberg Suzanne soberg it's called the soberg principle and a lot of the value principle and a lot of the value principle and a lot of the value obviously comes from being immersed in obviously comes from being immersed in obviously comes from being immersed in the water but a some secondary and maybe the water but a some secondary and maybe the water but a some secondary and maybe as valuable benefit comes from using as valuable benefit comes from using as valuable benefit comes from using your metabolism to warm yourself back up your metabolism to warm yourself back up your metabolism to warm yourself back up so warming up by moving or by using a so warming up by moving or by using a so warming up by moving or by using a rough towel or by not justum jumping rough towel or by not justum jumping rough towel or by not justum jumping into a hot shower if you can delay or if
14:00into a hot shower if you can delay or if into a hot shower if you can delay or if you can use your body's thermostat to you can use your body's thermostat to you can use your body's thermostat to come back up to temperature it's even come back up to temperature it's even come back up to temperature it's even more valuable so remember 11 minutes on more valuable so remember 11 minutes on more valuable so remember 11 minutes on average per week two to four sessions average per week two to four sessions average per week two to four sessions and if you're able come back to and if you're able come back to and if you're able come back to homeostasis under the might of your own homeostasis under the might of your own homeostasis under the might of your own thermostat yeah yeah perfect that's thermostat yeah yeah perfect that's thermostat yeah yeah perfect that's point because get into the weeds of that point because get into the weeds of that point because get into the weeds of that you might have heard us mention Brown you might have heard us mention Brown you might have heard us mention Brown fat and stuff you could probably dig in fat and stuff you could probably dig in fat and stuff you could probably dig in and do your own research on that for the and do your own research on that for the and do your own research on that for the sake of time I don't know if we want to sake of time I don't know if we want to sake of time I don't know if we want to get into those weeds uh because we'll get into those weeds uh because we'll get into those weeds uh because we'll just maybe lose you guys so yeah there's just maybe lose you guys so yeah there's just maybe lose you guys so yeah there's the thing what uh shivering the thing what uh shivering the thing what uh shivering thermogenesis and non- shivering thermogenesis and non- shivering thermogenesis and non- shivering thermogenesis so if you're shivering thermogenesis so if you're shivering thermogenesis so if you're shivering thermogenesis you probably need to do thermogenesis you probably need to do thermogenesis you probably need to do something to get yourself warn back up something to get yourself warn back up something to get yourself warn back up from what I've read is that what y'all from what I've read is that what y'all from what I've read is that what y'all have read yeah so whether it's Movement have read yeah so whether it's Movement have read yeah so whether it's Movement Like Gay's doing or breathing in and Like Gay's doing or breathing in and Like Gay's doing or breathing in and saying woaw uh so what gaylen's doing is saying woaw uh so what gaylen's doing is saying woaw uh so what gaylen's doing is when our very my very first experience when our very my very first experience when our very my very first experience with that kind of cold water and some with that kind of cold water and some with that kind of cold water and some breathing techniques that go along with breathing techniques that go along with breathing techniques that go along with it is what Steve mentioned earlier and it is what Steve mentioned earlier and it is what Steve mentioned earlier and that's the wiim Hoff and afterwards and that's the wiim Hoff and afterwards and that's the wiim Hoff and afterwards and before it was kind of a a Comm before it was kind of a a Comm before it was kind of a a Comm preparation for it and a recovery period
15:00preparation for it and a recovery period preparation for it and a recovery period afterward they had us to do some um afterward they had us to do some um afterward they had us to do some um unique movements uh that you might see I unique movements uh that you might see I unique movements uh that you might see I don't know where you would see that don't know where you would see that don't know where you would see that stuff but it almost looks like taii it stuff but it almost looks like taii it stuff but it almost looks like taii it does kind of look like taii um or if you does kind of look like taii um or if you does kind of look like taii um or if you stumbled across a village of tribal stumbled across a village of tribal stumbled across a village of tribal folks out in the jungle you might see folks out in the jungle you might see folks out in the jungle you might see them doing it together something that's them doing it together something that's them doing it together something that's what I felt like but that was a way to what I felt like but that was a way to what I felt like but that was a way to warm back up so yeah that's cool warm back up so yeah that's cool warm back up so yeah that's cool something else I would add he was something else I would add he was something else I would add he was talking about warming up you actually talking about warming up you actually talking about warming up you actually burn calories when you do cold showers burn calories when you do cold showers burn calories when you do cold showers you know plunges however want to say it you know plunges however want to say it you know plunges however want to say it you burn calories by the fact that your you burn calories by the fact that your you burn calories by the fact that your body does have to reheat you so it could body does have to reheat you so it could body does have to reheat you so it could be another way to I'm not saying it's a be another way to I'm not saying it's a be another way to I'm not saying it's a weight loss tool but it wouldn't hurt in weight loss tool but it wouldn't hurt in weight loss tool but it wouldn't hurt in that that that regard another thing I was reading about regard another thing I was reading about regard another thing I was reading about the other day was like the LMS the Lim the other day was like the LMS the Lim the other day was like the LMS the Lim system gets flushed out each time that system gets flushed out each time that system gets flushed out each time that you do it and then we were talking about you do it and then we were talking about you do it and then we were talking about you know how painful it is how bad it is you know how painful it is how bad it is you know how painful it is how bad it is but if you get one of those done like but if you get one of those done like but if you get one of those done like maybe an hour before you go to bed you maybe an hour before you go to bed you maybe an hour before you go to bed you sleep like a chant you feel amazing so sleep like a chant you feel amazing so sleep like a chant you feel amazing so that's another I think benefit for me
16:00that's another I think benefit for me that's another I think benefit for me mentally and I got I got kind of a list mentally and I got I got kind of a list mentally and I got I got kind of a list here like just benefits we're looking at here like just benefits we're looking at here like just benefits we're looking at norer say that word nor noron that's norer say that word nor noron that's norer say that word nor noron that's like Pacific versus specific with me I like Pacific versus specific with me I like Pacific versus specific with me I graduated third grade so graduated third grade so graduated third grade so uh hard word uh that's released cold uh hard word uh that's released cold uh hard word uh that's released cold chop proteins mitochondrial biogenesis chop proteins mitochondrial biogenesis chop proteins mitochondrial biogenesis which basically new mitochondri is which basically new mitochondri is which basically new mitochondri is formed so that'll actually help improve formed so that'll actually help improve formed so that'll actually help improve arobic capacity in that sense because arobic capacity in that sense because arobic capacity in that sense because hey Rosa you be like Rosa one day so hey Rosa you be like Rosa one day so hey Rosa you be like Rosa one day so that's what we're looking for also B that's what we're looking for also B that's what we're looking for also B Brown fat uh building so white fat is Brown fat uh building so white fat is Brown fat uh building so white fat is not easily accessible so when you have not easily accessible so when you have not easily accessible so when you have like fatty acid storage you're going to like fatty acid storage you're going to like fatty acid storage you're going to get a little bit fatter but if it's get a little bit fatter but if it's get a little bit fatter but if it's brown fat it's a little bit more easy brown fat it's a little bit more easy brown fat it's a little bit more easy accessible and as G is talking about accessible and as G is talking about accessible and as G is talking about doing that movement or letting your body doing that movement or letting your body doing that movement or letting your body warm back up on its own if you have warm back up on its own if you have warm back up on its own if you have brown fat that's accessible it's going brown fat that's accessible it's going brown fat that's accessible it's going to make that even quicker and you're to make that even quicker and you're to make that even quicker and you're going to feel better even sooner uh T going to feel better even sooner uh T going to feel better even sooner uh T mentioned earlier improve immune mentioned earlier improve immune mentioned earlier improve immune function uh what else we got decreased function uh what else we got decreased function uh what else we got decreased inflammation decreased pain in people inflammation decreased pain in people inflammation decreased pain in people with arthri with arthri with arthri and exercise inflammation is decreased
17:00and exercise inflammation is decreased and exercise inflammation is decreased as well so tons of stuff tons of as well so tons of stuff tons of as well so tons of stuff tons of benefits and also brain and moood benefits and also brain and moood benefits and also brain and moood cognition this is the like people take cognition this is the like people take cognition this is the like people take pills like we call them happy pills like pills like we call them happy pills like pills like we call them happy pills like if you do a cold plunge it is the if you do a cold plunge it is the if you do a cold plunge it is the happiest most chill like feeling ever happiest most chill like feeling ever happiest most chill like feeling ever like the world's just perfect after I like the world's just perfect after I like the world's just perfect after I get out of the cold plunge that's me get out of the cold plunge that's me get out of the cold plunge that's me personally so that's a little bit of personally so that's a little bit of personally so that's a little bit of anecdotal but I love it yeah and you anecdotal but I love it yeah and you anecdotal but I love it yeah and you could attribute that to the studies that could attribute that to the studies that could attribute that to the studies that have shown an increase and a sustain have shown an increase and a sustain have shown an increase and a sustain increase across a long period of time of increase across a long period of time of increase across a long period of time of dopamine um so you've probably heard dopamine um so you've probably heard dopamine um so you've probably heard that before that term before there's that before that term before there's that before that term before there's pills that trigger that and help the pills that trigger that and help the pills that trigger that and help the body to keep that circulating in the body to keep that circulating in the body to keep that circulating in the bloodstream this has been shown to do bloodstream this has been shown to do bloodstream this has been shown to do that without taking those little packed that without taking those little packed that without taking those little packed in powdery substances you can do it just in powdery substances you can do it just in powdery substances you can do it just by overcoming some uh some cold exposure by overcoming some uh some cold exposure by overcoming some uh some cold exposure so definitely increases there uh so definitely increases there uh so definitely increases there uh anecdotal stuff as well in the gym anecdotal stuff as well in the gym anecdotal stuff as well in the gym Michael Sharon love that guy uh he uh Michael Sharon love that guy uh he uh Michael Sharon love that guy uh he uh has been doing it almost every day has been doing it almost every day has been doing it almost every day afterwards and he has a whooop strap afterwards and he has a whooop strap afterwards and he has a whooop strap that he's been tracking and he showed me that he's been tracking and he showed me that he's been tracking and he showed me his week before he started the cold
18:00his week before he started the cold his week before he started the cold plunge like his recovery versus the week plunge like his recovery versus the week plunge like his recovery versus the week after he started cold plunge and every after he started cold plunge and every after he started cold plunge and every day he was complet recovered in the day he was complet recovered in the day he was complet recovered in the green will say 85 Plus percent after green will say 85 Plus percent after green will say 85 Plus percent after doing the cold plunge uh that's also an doing the cold plunge uh that's also an doing the cold plunge uh that's also an electronic device just you can also tell electronic device just you can also tell electronic device just you can also tell that by how you feel look and perform that by how you feel look and perform that by how you feel look and perform the old Rob wolf say um the old Rob wolf say um the old Rob wolf say um cool do we want to discuss the before or cool do we want to discuss the before or cool do we want to discuss the before or the after training if you're after the after training if you're after the after training if you're after specific things recovery versus specific things recovery versus specific things recovery versus hypertrophy and all that stuff we that hypertrophy and all that stuff we that hypertrophy and all that stuff we that or yeah that's fine uh some studies or yeah that's fine uh some studies or yeah that's fine uh some studies showing hypertrophy if you do cold right showing hypertrophy if you do cold right showing hypertrophy if you do cold right after May which is basically after May which is basically after May which is basically bodybuilding type stuff or gaining bodybuilding type stuff or gaining bodybuilding type stuff or gaining muscle mass may actually stunt that just muscle mass may actually stunt that just muscle mass may actually stunt that just a little bit right T yeah so it's like a a little bit right T yeah so it's like a a little bit right T yeah so it's like a like anything uh there's no one- siiz like anything uh there's no one- siiz like anything uh there's no one- siiz fits-all approach there's no right or fits-all approach there's no right or fits-all approach there's no right or wrong way to do it uh you just have to wrong way to do it uh you just have to wrong way to do it uh you just have to ask yourself what you as an individual ask yourself what you as an individual ask yourself what you as an individual are looking for what are your goals are are looking for what are your goals are are looking for what are your goals are uh so for example someone like myself uh uh so for example someone like myself uh uh so for example someone like myself uh who struggles who struggles who struggles at no one's fault but my own to put on
19:00at no one's fault but my own to put on at no one's fault but my own to put on lean muscle mass um I'm going to do my lean muscle mass um I'm going to do my lean muscle mass um I'm going to do my best to steer clear of hopping right best to steer clear of hopping right best to steer clear of hopping right into the cold post exercise especially into the cold post exercise especially into the cold post exercise especially if it's a day that gets me into those if it's a day that gets me into those if it's a day that gets me into those kind of hypertrophy rep ranges things kind of hypertrophy rep ranges things kind of hypertrophy rep ranges things that are like some of the lifting days that are like some of the lifting days that are like some of the lifting days we do that get you into those 10 12 15 we do that get you into those 10 12 15 we do that get you into those 10 12 15 rep ranges I'm not going to hustle over rep ranges I'm not going to hustle over rep ranges I'm not going to hustle over and hop into the cold plunge because yes and hop into the cold plunge because yes and hop into the cold plunge because yes there's a potential Association based on there's a potential Association based on there's a potential Association based on some studies that show that the recovery some studies that show that the recovery some studies that show that the recovery process from hypertrophy activity uh is process from hypertrophy activity uh is process from hypertrophy activity uh is stunted or uh in other words you don't stunted or uh in other words you don't stunted or uh in other words you don't get the gains that are associated with get the gains that are associated with get the gains that are associated with hypertrophy if you're rapidly cooling hypertrophy if you're rapidly cooling hypertrophy if you're rapidly cooling yourself back down you want that yourself back down you want that yourself back down you want that response to go four to six hours after response to go four to six hours after response to go four to six hours after uh the experience of the gym um training uh the experience of the gym um training uh the experience of the gym um training session however there's a note at the session however there's a note at the session however there's a note at the bottom of it that says other Studies bottom of it that says other Studies bottom of it that says other Studies have shown different so yeah and there's have shown different so yeah and there's have shown different so yeah and there's other routes if that's not your goal if other routes if that's not your goal if other routes if that's not your goal if your goal is to wake up every day your goal is to wake up every day your goal is to wake up every day feeling as optimized as possible um
20:00feeling as optimized as possible um feeling as optimized as possible um maybe lean more towards the endurance maybe lean more towards the endurance maybe lean more towards the endurance side of working out um then it's shown side of working out um then it's shown side of working out um then it's shown that post exercise plunging um can that post exercise plunging um can that post exercise plunging um can actually as Justin mentioned earlier actually as Justin mentioned earlier actually as Justin mentioned earlier improve the recovery aspects which is improve the recovery aspects which is improve the recovery aspects which is would in turn make allow you to train a would in turn make allow you to train a would in turn make allow you to train a little bit better the next day from an little bit better the next day from an little bit better the next day from an endurance side of things um so you just endurance side of things um so you just endurance side of things um so you just must ask yourself Case by case which one must ask yourself Case by case which one must ask yourself Case by case which one you prefer what your goal is and then you prefer what your goal is and then you prefer what your goal is and then move forward from there gayen do you move forward from there gayen do you move forward from there gayen do you have anything to add or Jay or Steve to have anything to add or Jay or Steve to have anything to add or Jay or Steve to that that I got I got I got a study actually on I got I got I got a study actually on I got I got I got a study actually on here that I copied from that so just to here that I copied from that so just to here that I copied from that so just to kind of give you some numbers uh kind of give you some numbers uh kind of give you some numbers uh exercise inflammation coal punch has exercise inflammation coal punch has exercise inflammation coal punch has been shown to show a decrease in been shown to show a decrease in been shown to show a decrease in inflammation and one of the things that inflammation and one of the things that inflammation and one of the things that cause inflammation is C reactive protein cause inflammation is C reactive protein cause inflammation is C reactive protein uh when people just uh when people just uh when people just did endurance exercise and then did like did endurance exercise and then did like did endurance exercise and then did like a passive a passive a passive recovery uh versus endurance training recovery uh versus endurance training recovery uh versus endurance training and then did the cold some sort of cold and then did the cold some sort of cold and then did the cold some sort of cold therapy the C active protein increase
21:00therapy the C active protein increase therapy the C active protein increase with the cold plunge is 123% so you're with the cold plunge is 123% so you're with the cold plunge is 123% so you're still going to get some stressors you're still going to get some stressors you're still going to get some stressors you're still going to get some inflammation still going to get some inflammation still going to get some inflammation which is okay that's good but when they which is okay that's good but when they which is okay that's good but when they just did a passive it was up to just did a passive it was up to just did a passive it was up to 55% so you're doing almost a four times 55% so you're doing almost a four times 55% so you're doing almost a four times better at minimizing inflammation with better at minimizing inflammation with better at minimizing inflammation with the cold plunge versus doing some sort the cold plunge versus doing some sort the cold plunge versus doing some sort of passive recovery which is really of passive recovery which is really of passive recovery which is really really interesting and that's one of really interesting and that's one of really interesting and that's one of those things Taran was talking about those things Taran was talking about those things Taran was talking about with endurance related type stuff versus with endurance related type stuff versus with endurance related type stuff versus hypertrophy type hypertrophy type hypertrophy type so it's really really and we'll link so it's really really and we'll link so it's really really and we'll link this in the show notes below so you can this in the show notes below so you can this in the show notes below so you can check this article out by her and she check this article out by her and she check this article out by her and she has all the studies cited in the article has all the studies cited in the article has all the studies cited in the article as as as well and it might be where it's well and it might be where it's well and it might be where it's saying either way however you approach saying either way however you approach saying either way however you approach it don't let all this information we're it don't let all this information we're it don't let all this information we're throwing at you and that's found on this throwing at you and that's found on this throwing at you and that's found on this PDF um have you to get lost in the weeds PDF um have you to get lost in the weeds PDF um have you to get lost in the weeds or to have you to throw yourself your or to have you to throw yourself your or to have you to throw yourself your hands up in the air and say I don't know hands up in the air and say I don't know hands up in the air and say I don't know when I don't know how I don't know what when I don't know how I don't know what when I don't know how I don't know what uh the experience and of itself and you uh the experience and of itself and you uh the experience and of itself and you getting in that cold plunge is going to
22:00getting in that cold plunge is going to getting in that cold plunge is going to provide a net benefit for you whatsoever provide a net benefit for you whatsoever provide a net benefit for you whatsoever whether that be um the mental resiliency whether that be um the mental resiliency whether that be um the mental resiliency side of things um the the short-term side of things um the the short-term side of things um the the short-term pain relief side of things Etc so don't pain relief side of things Etc so don't pain relief side of things Etc so don't overthink it uh maybe ask yourself what overthink it uh maybe ask yourself what overthink it uh maybe ask yourself what you're after dig into the details if you're after dig into the details if you're after dig into the details if you're a details person but at least you're a details person but at least you're a details person but at least experience it start and then you can experience it start and then you can experience it start and then you can figure out what path to take after you figure out what path to take after you figure out what path to take after you get started just like exercise it's get started just like exercise it's get started just like exercise it's better to have done it than not have better to have done it than not have better to have done it than not have done it lost in the analysis paralysis done it lost in the analysis paralysis done it lost in the analysis paralysis State just get in there perfect perfect State just get in there perfect perfect State just get in there perfect perfect cool do we want to switch to SAA really cool do we want to switch to SAA really cool do we want to switch to SAA really quick too awesome so yeah we have that quick too awesome so yeah we have that quick too awesome so yeah we have that uh going on now and fortunately enough uh going on now and fortunately enough uh going on now and fortunately enough after our buildout uh our our heater uh after our buildout uh our our heater uh after our buildout uh our our heater uh wattage and size of the the room that we wattage and size of the the room that we wattage and size of the the room that we have uh we worked out perfectly for the have uh we worked out perfectly for the have uh we worked out perfectly for the range that we were after our sauna looks range that we were after our sauna looks range that we were after our sauna looks like it's wanting to set at about the like it's wanting to set at about the like it's wanting to set at about the 180 to low 90s range depending how many 180 to low 90s range depending how many 180 to low 90s range depending how many times the door is opened and how long times the door is opened and how long times the door is opened and how long it's been running uh most of the it's been running uh most of the it's been running uh most of the research has been conducted within that
23:00research has been conducted within that research has been conducted within that 175 to kind of 2 212 range depending on 175 to kind of 2 212 range depending on 175 to kind of 2 212 range depending on what study you look at that kind of what study you look at that kind of what study you look at that kind of covers multiple different options so covers multiple different options so covers multiple different options so we're right in the sweet spot but we we're right in the sweet spot but we we're right in the sweet spot but we also want you to understand that's hot also want you to understand that's hot also want you to understand that's hot um if you don't have a lot of SAA um if you don't have a lot of SAA um if you don't have a lot of SAA experience ease in just like we talked experience ease in just like we talked experience ease in just like we talked about with the cold plunge make sure about with the cold plunge make sure about with the cold plunge make sure that you are um taking baby steps three that you are um taking baby steps three that you are um taking baby steps three minutes five minutes 10 minutes 15 minutes five minutes 10 minutes 15 minutes five minutes 10 minutes 15 minutes Studies have gone up and shown minutes Studies have gone up and shown minutes Studies have gone up and shown all the way up to 30 minutes of all the way up to 30 minutes of all the way up to 30 minutes of experience uh in that kind of experience uh in that kind of experience uh in that kind of temperature range uh but be smart listen temperature range uh but be smart listen temperature range uh but be smart listen to your body that's obviously one of the to your body that's obviously one of the to your body that's obviously one of the most important parts of safety um we as most important parts of safety um we as most important parts of safety um we as CrossFit folks like to uh PR if you will CrossFit folks like to uh PR if you will CrossFit folks like to uh PR if you will the sa is probably not a place to do it the sa is probably not a place to do it the sa is probably not a place to do it um so be smart listen to yourself and um so be smart listen to yourself and um so be smart listen to yourself and work your way on up little by little uh work your way on up little by little uh work your way on up little by little uh um just listening to how your body feels um just listening to how your body feels um just listening to how your body feels it's a pretty intense response that it's a pretty intense response that it's a pretty intense response that you're going to get um so that just you're going to get um so that just you're going to get um so that just covers Us from a safety standpoint also covers Us from a safety standpoint also covers Us from a safety standpoint also one thing we probably should mention too one thing we probably should mention too one thing we probably should mention too you've probably heard us mention in you've probably heard us mention in you've probably heard us mention in class number one being class number one being class number one being uh we are not providing towels nor um
24:00uh we are not providing towels nor um uh we are not providing towels nor um swimming style uh clothing here so bring swimming style uh clothing here so bring swimming style uh clothing here so bring your own bathing suit slash Sports braa your own bathing suit slash Sports braa your own bathing suit slash Sports braa you know short type gear that you would you know short type gear that you would you know short type gear that you would like to wear we're asking you to not like to wear we're asking you to not like to wear we're asking you to not wear anything in either of these two wear anything in either of these two wear anything in either of these two areas that you wouldn't wear in a public areas that you wouldn't wear in a public areas that you wouldn't wear in a public pool or public hot tub um and then pool or public hot tub um and then pool or public hot tub um and then please do your best to clean up after please do your best to clean up after please do your best to clean up after yourself the plunge obviously dumps a yourself the plunge obviously dumps a yourself the plunge obviously dumps a good bit of water on the floor as you good bit of water on the floor as you good bit of water on the floor as you get out so help us help you keep it get out so help us help you keep it get out so help us help you keep it clean and then take those items with you clean and then take those items with you clean and then take those items with you um we as a gym as you guys know our um we as a gym as you guys know our um we as a gym as you guys know our space isn't huge so we don't have a lot space isn't huge so we don't have a lot space isn't huge so we don't have a lot of space to house towels that stay damp of space to house towels that stay damp of space to house towels that stay damp and clothing that stays damp and that and clothing that stays damp and that and clothing that stays damp and that results in a different issue in and of results in a different issue in and of results in a different issue in and of itself so um bring it in clean up after itself so um bring it in clean up after itself so um bring it in clean up after yourself take it out and be moving yourself take it out and be moving yourself take it out and be moving forward just forward just forward just perect that's good any sciency stuff we perect that's good any sciency stuff we perect that's good any sciency stuff we want to talk about sauna want to talk about sauna want to talk about sauna was I did some research on the minimum was I did some research on the minimum was I did some research on the minimum effective dose and landed on a petera effective dose and landed on a petera effective dose and landed on a petera another one one of our Mount Rushmore another one one of our Mount Rushmore another one one of our Mount Rushmore heads on the fitness Mount Rushmore if
25:00heads on the fitness Mount Rushmore if heads on the fitness Mount Rushmore if you will and uh his analysis which I you will and uh his analysis which I you will and uh his analysis which I trust is somewhere in the neighborhood trust is somewhere in the neighborhood trust is somewhere in the neighborhood of 175 to 190 is of 175 to 190 is of 175 to 190 is degrees um 20 minutes total four times a degrees um 20 minutes total four times a degrees um 20 minutes total four times a week so if you can accumulate 20 minutes week so if you can accumulate 20 minutes week so if you can accumulate 20 minutes at that temperature graduate up if you at that temperature graduate up if you at that temperature graduate up if you if you're not heat adapted and let's be if you're not heat adapted and let's be if you're not heat adapted and let's be honest if you're training here in the honest if you're training here in the honest if you're training here in the summertime you're pretty heat adapted summertime you're pretty heat adapted summertime you're pretty heat adapted right if you're doing those Heroes right if you're doing those Heroes right if you're doing those Heroes Journey workouts and in the heat of Journey workouts and in the heat of Journey workouts and in the heat of those Dog Days you probably fairly heat those Dog Days you probably fairly heat those Dog Days you probably fairly heat adapted but that doesn't mean you jump adapted but that doesn't mean you jump adapted but that doesn't mean you jump in the sauna with an Echo Bike and give in the sauna with an Echo Bike and give in the sauna with an Echo Bike and give it the beans that does mean you need to it the beans that does mean you need to it the beans that does mean you need to make sure that you graduate into this make sure that you graduate into this make sure that you graduate into this time situation but um having done it for time situation but um having done it for time situation but um having done it for a while myself 20 minutes seems pretty a while myself 20 minutes seems pretty a while myself 20 minutes seems pretty sustainable um and four times a week so sustainable um and four times a week so sustainable um and four times a week so you could say 80 total minutes but in 20 you could say 80 total minutes but in 20 you could say 80 total minutes but in 20 minute doses I don't think anything minute doses I don't think anything minute doses I don't think anything beyond 20 is super productive but see beyond 20 is super productive but see beyond 20 is super productive but see how you feel essentially how you feel essentially how you feel essentially yeah um as far as the science is
26:00yeah um as far as the science is yeah um as far as the science is concerned you know you're going to concerned you know you're going to concerned you know you're going to create heat proteins so obviously the create heat proteins so obviously the create heat proteins so obviously the opposite end of the plunge idea so those opposite end of the plunge idea so those opposite end of the plunge idea so those proteins uh basically just the opposite proteins uh basically just the opposite proteins uh basically just the opposite side like I said and then you're also side like I said and then you're also side like I said and then you're also going to have a a number of other going to have a a number of other going to have a a number of other benefits as well so you're can have benefits as well so you're can have benefits as well so you're can have cardiovascular health that goes with it cardiovascular health that goes with it cardiovascular health that goes with it weight loss of course even there's even weight loss of course even there's even weight loss of course even there's even some studies that show your skin your some studies that show your skin your some studies that show your skin your skin gets better over time by doing skin gets better over time by doing skin gets better over time by doing sauna sessions and I'm sure there's a sauna sessions and I'm sure there's a sauna sessions and I'm sure there's a plethora of other things that I'm not plethora of other things that I'm not plethora of other things that I'm not recalling right now but anyways it is recalling right now but anyways it is recalling right now but anyways it is something that is a great even if you something that is a great even if you something that is a great even if you can't make it into the gym to work out can't make it into the gym to work out can't make it into the gym to work out if you can do something like that if you can do something like that if you can do something like that there's some shown benefits again with there's some shown benefits again with there's some shown benefits again with multiple studies like we've mentioned multiple studies like we've mentioned multiple studies like we've mentioned before that will you know link together before that will you know link together before that will you know link together and take you to that next level well and take you to that next level well and take you to that next level well it's ironic it's maybe not ironic maybe it's ironic it's maybe not ironic maybe it's ironic it's maybe not ironic maybe it was purposeful that we decided to it was purposeful that we decided to it was purposeful that we decided to call this the Vitality package because call this the Vitality package because call this the Vitality package because this the root word of Vitality is vital this the root word of Vitality is vital this the root word of Vitality is vital and your vitals in general will improve and your vitals in general will improve and your vitals in general will improve with exposure to cold or exposure to with exposure to cold or exposure to with exposure to cold or exposure to heat meaning your resting heart rate the
27:00heat meaning your resting heart rate the heat meaning your resting heart rate the tone of your vascular system improves tone of your vascular system improves tone of your vascular system improves your blood pressure improves your your blood pressure improves your your blood pressure improves your ability to handle stress improves your ability to handle stress improves your ability to handle stress improves your refle reflection improves if you look in refle reflection improves if you look in refle reflection improves if you look in the mirror yeah yeah um that was on the mirror yeah yeah um that was on the mirror yeah yeah um that was on there um and and even I don't I can't there um and and even I don't I can't there um and and even I don't I can't cite the study because I don't digest cite the study because I don't digest cite the study because I don't digest those things for memory but um all cause those things for memory but um all cause those things for memory but um all cause mortality AA talks about how he was just mortality AA talks about how he was just mortality AA talks about how he was just he thinks it feels good it's nice to he thinks it feels good it's nice to he thinks it feels good it's nice to sweat he wasn't sweat he wasn't sweat he wasn't really sold on any of the research but really sold on any of the research but really sold on any of the research but all cause mortality all things being all cause mortality all things being all cause mortality all things being relative is something like 40% improved relative is something like 40% improved relative is something like 40% improved and then adjusted for everything it's and then adjusted for everything it's and then adjusted for everything it's still an 18% Improvement in all cause still an 18% Improvement in all cause still an 18% Improvement in all cause mortality if you're doing it versus if mortality if you're doing it versus if mortality if you're doing it versus if you're not doing it all things being you're not doing it all things being you're not doing it all things being equal 18% um Improvement in your chances equal 18% um Improvement in your chances equal 18% um Improvement in your chances of dying I'd rather not die sooner I of dying I'd rather not die sooner I of dying I'd rather not die sooner I don't know you I saw those as well and don't know you I saw those as well and don't know you I saw those as well and that's the numbers that I came to to the that's the numbers that I came to to the that's the numbers that I came to to the conclusion with as well um for all CA conclusion with as well um for all CA conclusion with as well um for all CA did you see the ones on um reduction of
28:00did you see the ones on um reduction of did you see the ones on um reduction of adverse cardiovascular issues as well adverse cardiovascular issues as well adverse cardiovascular issues as well very similar numbers the four plus times very similar numbers the four plus times very similar numbers the four plus times a week a 50% Improvement in the a week a 50% Improvement in the a week a 50% Improvement in the reduction of cardiovascular events um reduction of cardiovascular events um reduction of cardiovascular events um and then yeah I saw the 14 to7 times per and then yeah I saw the 14 to7 times per and then yeah I saw the 14 to7 times per week 40% and all cause mortality and week 40% and all cause mortality and week 40% and all cause mortality and then obviously you covered the then obviously you covered the then obviously you covered the adjustments there too so um yeah and adjustments there too so um yeah and adjustments there too so um yeah and those were right in the ranges that you those were right in the ranges that you those were right in the ranges that you were talking about the four times per were talking about the four times per were talking about the four times per week type deal at 20% or excuse me 20 20 week type deal at 20% or excuse me 20 20 week type deal at 20% or excuse me 20 20 minutes or so so um yeah very good so minutes or so so um yeah very good so minutes or so so um yeah very good so Steve Steve mentioned uh the Steve Steve mentioned uh the Steve Steve mentioned uh the improvements um in just like aerobic improvements um in just like aerobic improvements um in just like aerobic type function or keeping you in more of type function or keeping you in more of type function or keeping you in more of an aerobic workout heart rate range so an aerobic workout heart rate range so an aerobic workout heart rate range so for you data folks that like to wear the for you data folks that like to wear the for you data folks that like to wear the whoop straps that Jay alluded to and and whoop straps that Jay alluded to and and whoop straps that Jay alluded to and and like to track heart rate and such the like to track heart rate and such the like to track heart rate and such the sauna is a really good way also whether sauna is a really good way also whether sauna is a really good way also whether it be a day that you don't have time to it be a day that you don't have time to it be a day that you don't have time to work out but you can hustle in and get work out but you can hustle in and get work out but you can hustle in and get in for 20 minutes or you want to carry in for 20 minutes or you want to carry in for 20 minutes or you want to carry the effects of your workout even further the effects of your workout even further the effects of your workout even further um AIDS obviously in the weight loss um AIDS obviously in the weight loss um AIDS obviously in the weight loss idea because in your amount of time in idea because in your amount of time in idea because in your amount of time in the sauna there your body is fighting to
29:00the sauna there your body is fighting to the sauna there your body is fighting to cool itself off also as gayen mentioned cool itself off also as gayen mentioned cool itself off also as gayen mentioned the improvements of kind of blood vessel the improvements of kind of blood vessel the improvements of kind of blood vessel plasticity ability for them to open and plasticity ability for them to open and plasticity ability for them to open and close um because of it trying to cool close um because of it trying to cool close um because of it trying to cool itself off and circulate blood uh it itself off and circulate blood uh it itself off and circulate blood uh it helps to keep the heart rate in those helps to keep the heart rate in those helps to keep the heart rate in those aerobic type ranges just sitting there aerobic type ranges just sitting there aerobic type ranges just sitting there so you can almost I don't want to give so you can almost I don't want to give so you can almost I don't want to give you an easy out but you can almost think you an easy out but you can almost think you an easy out but you can almost think of it as an aerobic workout while of it as an aerobic workout while of it as an aerobic workout while sitting on a bench sitting on a bench sitting on a bench in a hot box versus being on a bike for in a hot box versus being on a bike for in a hot box versus being on a bike for 20 minutes and spinning to keep your 20 minutes and spinning to keep your 20 minutes and spinning to keep your heart rate at 135 or or 142 um so think heart rate at 135 or or 142 um so think heart rate at 135 or or 142 um so think of it as a you know as a Improvement or of it as a you know as a Improvement or of it as a you know as a Improvement or ability to improve your aerobic you know ability to improve your aerobic you know ability to improve your aerobic you know capacity in a way by just sitting in in capacity in a way by just sitting in in capacity in a way by just sitting in in the sauna too so I think that's really the sauna too so I think that's really the sauna too so I think that's really really cool one thing we want to mention really cool one thing we want to mention really cool one thing we want to mention about that we uh we're just not trying about that we uh we're just not trying about that we uh we're just not trying to push element here but you're going to to push element here but you're going to to push element here but you're going to sweat a lot more you're going to sweat a lot more you're going to sweat a lot more you're going to dehydrate a lot more anytime you breathe dehydrate a lot more anytime you breathe dehydrate a lot more anytime you breathe harder you're going to aspirate more harder you're going to aspirate more harder you're going to aspirate more water so you need to retain more water water so you need to retain more water water so you need to retain more water be electrolytes but you need to be
30:00be electrolytes but you need to be be electrolytes but you need to be supplementing with a ton of salt or some supplementing with a ton of salt or some supplementing with a ton of salt or some sort of electrolyte supplement to sort of electrolyte supplement to sort of electrolyte supplement to replace that you sit in the sa a 20 replace that you sit in the sa a 20 replace that you sit in the sa a 20 minutes you're going to lose a lot of minutes you're going to lose a lot of minutes you're going to lose a lot of weight water weight that weight water weight that weight water weight that is subjectively when I started sawning a is subjectively when I started sawning a is subjectively when I started sawning a year or so ago pretty consistently I was year or so ago pretty consistently I was year or so ago pretty consistently I was not considering the loss of not just not considering the loss of not just not considering the loss of not just fluid but all the essential um minerals fluid but all the essential um minerals fluid but all the essential um minerals and things and I had this low resolution and things and I had this low resolution and things and I had this low resolution headache for a good while and I thought headache for a good while and I thought headache for a good while and I thought it was just me being ill mooded it was just me being ill mooded it was just me being ill mooded and foul but turned out I was I was and foul but turned out I was I was and foul but turned out I was I was perpetually dehydrated and under sodium perpetually dehydrated and under sodium perpetually dehydrated and under sodium and this again is sounds kind of sleazy and this again is sounds kind of sleazy and this again is sounds kind of sleazy maybe it is a salty cells pitch but um maybe it is a salty cells pitch but um maybe it is a salty cells pitch but um adding element in adding element in adding element in strategically helped and of course being strategically helped and of course being strategically helped and of course being more conscious of drinking water um more conscious of drinking water um more conscious of drinking water um throughout the day when it's cold throughout the day when it's cold throughout the day when it's cold especially when it's cold but there's especially when it's cold but there's especially when it's cold but there's the warm version of element too if you the warm version of element too if you the warm version of element too if you guys are interested in the hot element guys are interested in the hot element guys are interested in the hot element mixes we can provide that too so one mixes we can provide that too so one mixes we can provide that too so one thing that we gayen had mentioned a thing that we gayen had mentioned a thing that we gayen had mentioned a little bit about the um option for us to
31:00little bit about the um option for us to little bit about the um option for us to have those hot element products uh if have those hot element products uh if have those hot element products uh if you're interested I know a lot of people you're interested I know a lot of people you're interested I know a lot of people kind of cringe at the idea of putting kind of cringe at the idea of putting kind of cringe at the idea of putting chocolate in water and drinking it cold chocolate in water and drinking it cold chocolate in water and drinking it cold and that makes perfect sense unless and that makes perfect sense unless and that makes perfect sense unless you're privy to that one thing we've you're privy to that one thing we've you're privy to that one thing we've been doing that's helped us in the been doing that's helped us in the been doing that's helped us in the evening hours get more of that sodium evening hours get more of that sodium evening hours get more of that sodium and those electrolytes in is um in our and those electrolytes in is um in our and those electrolytes in is um in our case we've been doing almond milk you case we've been doing almond milk you case we've been doing almond milk you could do oat milk if you handle Dairy could do oat milk if you handle Dairy could do oat milk if you handle Dairy regular milk if you're okay with water regular milk if you're okay with water regular milk if you're okay with water water um and then heating it and turn it water um and then heating it and turn it water um and then heating it and turn it into kind of like a hot chocolate type into kind of like a hot chocolate type into kind of like a hot chocolate type drink so like flip the the script or drink so like flip the the script or drink so like flip the the script or flip your mind a little bit away from it flip your mind a little bit away from it flip your mind a little bit away from it being a cold experience and heat things being a cold experience and heat things being a cold experience and heat things up that might make it a little more up that might make it a little more up that might make it a little more creamy and a little more tasty or just creamy and a little more tasty or just creamy and a little more tasty or just do it in water and experience it in its do it in water and experience it in its do it in water and experience it in its cold form and that might help you avoid cold form and that might help you avoid cold form and that might help you avoid uh those electrolyte imbalances if you uh those electrolyte imbalances if you uh those electrolyte imbalances if you are using the sauna a bunch are using the sauna a bunch are using the sauna a bunch so yeah uh I guess we can go ahead and so yeah uh I guess we can go ahead and so yeah uh I guess we can go ahead and dive lastly into oh go ahead sorry G you dive lastly into oh go ahead sorry G you dive lastly into oh go ahead sorry G you want to talk about what you were saying want to talk about what you were saying want to talk about what you were saying yeah uh something to kind of hopefully yeah uh something to kind of hopefully yeah uh something to kind of hopefully button up this entire topic was I was
32:00button up this entire topic was I was button up this entire topic was I was thinking of contrast recovery so the thinking of contrast recovery so the thinking of contrast recovery so the ability to blend both the co plunge with ability to blend both the co plunge with ability to blend both the co plunge with the sauna and you're talking about a the sauna and you're talking about a the sauna and you're talking about a great Elixir for physical success as far great Elixir for physical success as far great Elixir for physical success as far as trying to recover and then on top of as trying to recover and then on top of as trying to recover and then on top of that being able to like we mentioned that being able to like we mentioned that being able to like we mentioned being able to build upon the muscle being able to build upon the muscle being able to build upon the muscle building recovery aspect in general uh building recovery aspect in general uh building recovery aspect in general uh but I can't remember the exact times on but I can't remember the exact times on but I can't remember the exact times on I guess it's going to be more times and I guess it's going to be more times and I guess it's going to be more times and not saying to do this but used to there not saying to do this but used to there not saying to do this but used to there were uh videos out out there of were uh videos out out there of were uh videos out out there of weightlifters literally just jumping weightlifters literally just jumping weightlifters literally just jumping back and forth and it was really very back and forth and it was really very back and forth and it was really very beneficial to them and these guys were beneficial to them and these guys were beneficial to them and these guys were you know National record holders or you know National record holders or you know National record holders or world record holders so I would say it'd world record holders so I would say it'd world record holders so I would say it'd be good for us to follow advice from be good for us to follow advice from be good for us to follow advice from that kind of individual for the most that kind of individual for the most that kind of individual for the most part kstar and lar hel and all them were part kstar and lar hel and all them were part kstar and lar hel and all them were big uh Kelly starett that is uh big big uh Kelly starett that is uh big big uh Kelly starett that is uh big proponents of that like back and forth proponents of that like back and forth proponents of that like back and forth back and forth back and back and forth back and back and forth back and forth not to get too nerdy again but if
33:00forth not to get too nerdy again but if forth not to get too nerdy again but if you saw gayen might have seen this when you saw gayen might have seen this when you saw gayen might have seen this when he dug down the huberman rabbit hole did he dug down the huberman rabbit hole did he dug down the huberman rabbit hole did you see his um discussion on see you see his um discussion on see you see his um discussion on see shirtless which maybe this is why he shirtless which maybe this is why he shirtless which maybe this is why he looked that way of the contrasting looked that way of the contrasting looked that way of the contrasting effects of the hot and cold and the effects of the hot and cold and the effects of the hot and cold and the protocols to improve growth hormone protocols to improve growth hormone protocols to improve growth hormone release endogenous growth hormone did release endogenous growth hormone did release endogenous growth hormone did you see that gayen not to get l in it you see that gayen not to get l in it you see that gayen not to get l in it but there is a version or a way that you but there is a version or a way that you but there is a version or a way that you can do that probably not a way we could can do that probably not a way we could can do that probably not a way we could be overly successful with in our be overly successful with in our be overly successful with in our facilities but they can trigger that so facilities but they can trigger that so facilities but they can trigger that so you might get mild results of that um you might get mild results of that um you might get mild results of that um just by doing standard back and forth just by doing standard back and forth just by doing standard back and forth options um but it was pretty interesting options um but it was pretty interesting options um but it was pretty interesting too well another way to think about it too well another way to think about it too well another way to think about it think of this if you did old school think of this if you did old school think of this if you did old school bodybuilding back in the day like we did bodybuilding back in the day like we did bodybuilding back in the day like we did you know you have chest day Monday you you know you have chest day Monday you you know you have chest day Monday you got back Tuesday whatever right your got back Tuesday whatever right your got back Tuesday whatever right your body eventually gets used to it so the body eventually gets used to it so the body eventually gets used to it so the idea of like getting in cold getting it idea of like getting in cold getting it idea of like getting in cold getting it hot you want to shock your body that's hot you want to shock your body that's hot you want to shock your body that's how you get better and better with you how you get better and better with you how you get better and better with you know your physical Endeavors that you're know your physical Endeavors that you're know your physical Endeavors that you're after and and Recovery in general but
34:00after and and Recovery in general but after and and Recovery in general but that's something else I thought would that's something else I thought would that's something else I thought would make it easier to digest is the fact make it easier to digest is the fact make it easier to digest is the fact that you want your body to be spiked if that you want your body to be spiked if that you want your body to be spiked if you will you want it to feel something you will you want it to feel something you will you want it to feel something different a different stimulus that's different a different stimulus that's different a different stimulus that's how you create growth so cool and and in how you create growth so cool and and in how you create growth so cool and and in the spirit of that if if you do want to the spirit of that if if you do want to the spirit of that if if you do want to uh entertain that idea or go about uh entertain that idea or go about uh entertain that idea or go about trying that if you do go from it does trying that if you do go from it does trying that if you do go from it does throw a little wrench in the game but throw a little wrench in the game but throw a little wrench in the game but it's still possible we've had folks do it's still possible we've had folks do it's still possible we've had folks do it if you do go from the sauna and then it if you do go from the sauna and then it if you do go from the sauna and then into the cold if you're choosing to go into the cold if you're choosing to go into the cold if you're choosing to go that route um just do us a favor and that route um just do us a favor and that route um just do us a favor and follow those guidelines of a quick rinse follow those guidelines of a quick rinse follow those guidelines of a quick rinse off in the shower beforehand and then off in the shower beforehand and then off in the shower beforehand and then make your way over quickly into uh the make your way over quickly into uh the make your way over quickly into uh the cold plunge uh probably isn't going to cold plunge uh probably isn't going to cold plunge uh probably isn't going to mute the effects but it'll help us from mute the effects but it'll help us from mute the effects but it'll help us from a hygiene standpoint so yeah feels great a hygiene standpoint so yeah feels great a hygiene standpoint so yeah feels great like think I mentioned earlier like we like think I mentioned earlier like we like think I mentioned earlier like we do training usually sauna right do training usually sauna right do training usually sauna right afterwards go shower hop into cold afterwards go shower hop into cold afterwards go shower hop into cold plunge and it's like a I don't know it's plunge and it's like a I don't know it's plunge and it's like a I don't know it's complete reset of the body feels amazing complete reset of the body feels amazing complete reset of the body feels amazing uh that's all I'm after I want to feel uh that's all I'm after I want to feel uh that's all I'm after I want to feel good dad I want to get
35:00good dad I want to get good dad I want to get bigger bigger feels good bigger bigger feels good bigger bigger feels good right yeah I wouldn't know I don't right yeah I wouldn't know I don't right yeah I wouldn't know I don't taking taking taking for cool let's talk about our products for cool let's talk about our products for cool let's talk about our products or at least our packages that we're or at least our packages that we're or at least our packages that we're planning on uh releasing out for you on planning on uh releasing out for you on planning on uh releasing out for you on the 15th um and then we'll explain that the 15th um and then we'll explain that the 15th um and then we'll explain that one on the 15th because it will be a one on the 15th because it will be a one on the 15th because it will be a little more of a promotion are idea and little more of a promotion are idea and little more of a promotion are idea and then we can talk about what it's going then we can talk about what it's going then we can talk about what it's going to be and its full capacity uh moving to be and its full capacity uh moving to be and its full capacity uh moving forward uh Jay I'll let you do in on forward uh Jay I'll let you do in on forward uh Jay I'll let you do in on that one if you would that one if you would that one if you would like all right so what we're going to be like all right so what we're going to be like all right so what we're going to be doing guys on the 15th we're actually doing guys on the 15th we're actually doing guys on the 15th we're actually going to start our our Vitality package going to start our our Vitality package going to start our our Vitality package membership which you'll actually have a membership which you'll actually have a membership which you'll actually have a watify watify watify package in your uh watery profile so we package in your uh watery profile so we package in your uh watery profile so we can sign you into classes if you decide can sign you into classes if you decide can sign you into classes if you decide to go one of the options mostly which is to go one of the options mostly which is to go one of the options mostly which is going to be the punch card so unlimited going to be the punch card so unlimited going to be the punch card so unlimited for both is going to be 50 bucks a month for both is going to be 50 bucks a month for both is going to be 50 bucks a month unlimited for one is going to be 40 unlimited for one is going to be 40 unlimited for one is going to be 40 bucks a month and then a 10 visit punch bucks a month and then a 10 visit punch bucks a month and then a 10 visit punch card is going to be 100 bucks for 10 card is going to be 100 bucks for 10 card is going to be 100 bucks for 10 visits like I said uh if you've ever visits like I said uh if you've ever visits like I said uh if you've ever been to another gym ABA and Becca went
36:00been to another gym ABA and Becca went been to another gym ABA and Becca went to one and they it was $20 per plunge to one and they it was $20 per plunge to one and they it was $20 per plunge which is a lot so we're trying not to which is a lot so we're trying not to which is a lot so we're trying not to Just Jack the price up and make a profit Just Jack the price up and make a profit Just Jack the price up and make a profit we want this to be healthy and we want this to be healthy and we want this to be healthy and sustainable for you all and uh for the sustainable for you all and uh for the sustainable for you all and uh for the first month we're going to do a 50% first month we're going to do a 50% first month we're going to do a 50% discount on all those packages so gayen discount on all those packages so gayen discount on all those packages so gayen wants to just do the sauna and he's wants to just do the sauna and he's wants to just do the sauna and he's going to pay 40 bucks for that first going to pay 40 bucks for that first going to pay 40 bucks for that first month from December 15th to January 15th month from December 15th to January 15th month from December 15th to January 15th it's only going to be $20 then on the it's only going to be $20 then on the it's only going to be $20 then on the next month it will be back up to normal next month it will be back up to normal next month it will be back up to normal price at $40 same thing for the price at $40 same thing for the price at $40 same thing for the unlimited same thing for the punch card unlimited same thing for the punch card unlimited same thing for the punch card and uh that's about it perfect yeah and uh that's about it perfect yeah and uh that's about it perfect yeah awesome so yeah as a refresher on the awesome so yeah as a refresher on the awesome so yeah as a refresher on the ideas not that he just covered but where ideas not that he just covered but where ideas not that he just covered but where we sit now going into the 15th continue we sit now going into the 15th continue we sit now going into the 15th continue trying those out um use them again on trying those out um use them again on trying those out um use them again on the house we want you to experience them the house we want you to experience them the house we want you to experience them we want you to see the the benefit and we want you to see the the benefit and we want you to see the the benefit and the results that you're um gaining from the results that you're um gaining from the results that you're um gaining from those and then on the 15th that's when those and then on the 15th that's when those and then on the 15th that's when we will more or less be checking to make we will more or less be checking to make we will more or less be checking to make make sure memberships are present for make sure memberships are present for make sure memberships are present for folks to be able to utilize that um so
37:00folks to be able to utilize that um so folks to be able to utilize that um so be thinking on what option might work be thinking on what option might work be thinking on what option might work best for you um we're clearly best for you um we're clearly best for you um we're clearly incentivizing the use of both because we incentivizing the use of both because we incentivizing the use of both because we believe in both thus the price points believe in both thus the price points believe in both thus the price points there but we do understand that you there but we do understand that you there but we do understand that you can't consistently get in there based on can't consistently get in there based on can't consistently get in there based on schedules Etc so there was is where the schedules Etc so there was is where the schedules Etc so there was is where the punch card comes into play so think what punch card comes into play so think what punch card comes into play so think what might work for you um we hope one if not might work for you um we hope one if not might work for you um we hope one if not all uh and and let's see what kind of all uh and and let's see what kind of all uh and and let's see what kind of results and success we can generate by results and success we can generate by results and success we can generate by adding that um addition mild stressor adding that um addition mild stressor adding that um addition mild stressor that we talked about in the beginning if that we talked about in the beginning if that we talked about in the beginning if uh one thing about the punch C that uh one thing about the punch C that uh one thing about the punch C that relates to a day so that does not relate relates to a day so that does not relate relates to a day so that does not relate to a sauna or cold plunge or anything to a sauna or cold plunge or anything to a sauna or cold plunge or anything like that it relates to one day so if like that it relates to one day so if like that it relates to one day so if you want to come in on your punch card you want to come in on your punch card you want to come in on your punch card visit for that and you want to do sauna visit for that and you want to do sauna visit for that and you want to do sauna and cold plunge it's not going to take and cold plunge it's not going to take and cold plunge it's not going to take two visits out of that it's just one day two visits out of that it's just one day two visits out of that it's just one day per so I didn't clarify that just to per so I didn't clarify that just to per so I didn't clarify that just to make sure we have any questions there make sure we have any questions there make sure we have any questions there perfect and the punch card idea will perfect and the punch card idea will perfect and the punch card idea will work just like if you currently have work just like if you currently have work just like if you currently have like a 12 times per month membership um like a 12 times per month membership um like a 12 times per month membership um we will have a program built in watery we will have a program built in watery we will have a program built in watery that you sign in or that we sign you in that you sign in or that we sign you in that you sign in or that we sign you in as a coach so make sure that's being
38:00as a coach so make sure that's being as a coach so make sure that's being communicated well um I know classes communicated well um I know classes communicated well um I know classes sometimes get busy uh and coaches are sometimes get busy uh and coaches are sometimes get busy uh and coaches are scrambling to make sure people are scrambling to make sure people are scrambling to make sure people are performing movements correctly and being performing movements correctly and being performing movements correctly and being safe um so honor systemes uh with that safe um so honor systemes uh with that safe um so honor systemes uh with that um but definitely want to make sure um but definitely want to make sure um but definitely want to make sure we're getting things signed in properly we're getting things signed in properly we're getting things signed in properly on the watery system yes when it's built on the watery system yes when it's built on the watery system yes when it's built they should be able to sign themselves they should be able to sign themselves they should be able to sign themselves in because they will have that as a in because they will have that as a in because they will have that as a program to sign themselves in if you program to sign themselves in if you program to sign themselves in if you guys are you know under the gun or guys are you know under the gun or guys are you know under the gun or teaching a large class corre yeah teaching a large class corre yeah teaching a large class corre yeah exactly exactly just like sometimes exactly exactly just like sometimes exactly exactly just like sometimes coaches get to it first and sign people coaches get to it first and sign people coaches get to it first and sign people into their classes other times people into their classes other times people into their classes other times people are signing in from the house or from are signing in from the house or from are signing in from the house or from the parking lot when they get here the parking lot when they get here the parking lot when they get here during class so exactly next year okay during class so exactly next year okay during class so exactly next year okay cool sh anything else Steve well I was cool sh anything else Steve well I was cool sh anything else Steve well I was just going to mention you know the fact just going to mention you know the fact just going to mention you know the fact that the Moretown people will be that the Moretown people will be that the Moretown people will be wondering when we will have that here wondering when we will have that here wondering when we will have that here and So my answer would be obviously and So my answer would be obviously and So my answer would be obviously dependent on how things go up there and dependent on how things go up there and dependent on how things go up there and uh if they're good boys and girls you uh if they're good boys and girls you uh if they're good boys and girls you know for Christmas so so we may get that know for Christmas so so we may get that know for Christmas so so we may get that it may be we we're looking at getting it
39:00it may be we we're looking at getting it it may be we we're looking at getting it it will be a minute and uh we just kind it will be a minute and uh we just kind it will be a minute and uh we just kind of want to see how everything shakes out of want to see how everything shakes out of want to see how everything shakes out in Bristol in particular um and we hope in Bristol in particular um and we hope in Bristol in particular um and we hope that we can you know again add benefit that we can you know again add benefit that we can you know again add benefit to all of you guys so that's something to all of you guys so that's something to all of you guys so that's something we plan on doing in the future as well we plan on doing in the future as well we plan on doing in the future as well we'll probably go at our office I would we'll probably go at our office I would we'll probably go at our office I would say for the maybe for both we don't know say for the maybe for both we don't know say for the maybe for both we don't know yet but definitely the sauna would take yet but definitely the sauna would take yet but definitely the sauna would take place in the office and we would just place in the office and we would just place in the office and we would just forfeit that space for it so yeah so you forfeit that space for it so yeah so you forfeit that space for it so yeah so you guys are piloting if you like it members guys are piloting if you like it members guys are piloting if you like it members coaches otherwise spread the gospel this coaches otherwise spread the gospel this coaches otherwise spread the gospel this Direction let let us know how much you Direction let let us know how much you Direction let let us know how much you do like it how often you do use it what do like it how often you do use it what do like it how often you do use it what problems you run into if there are any problems you run into if there are any problems you run into if there are any problems rules uh Behavior problems rules uh Behavior problems rules uh Behavior misbehavior all that yeah so Bristol misbehavior all that yeah so Bristol misbehavior all that yeah so Bristol this is totally on you yeah no pressure this is totally on you yeah no pressure this is totally on you yeah no pressure no no no pressure one of the things like guys pressure one of the things like guys pressure one of the things like guys we're talking about this like if we're talking about this like if we're talking about this like if anything list in your body if you feel anything list in your body if you feel anything list in your body if you feel good use it if you're feeling beat up good use it if you're feeling beat up good use it if you're feeling beat up run down maybe a little sickly take it run down maybe a little sickly take it run down maybe a little sickly take it easy listen to yourself don't get easy listen to yourself don't get easy listen to yourself don't get crushed uh we're trying to here to make
40:00crushed uh we're trying to here to make crushed uh we're trying to here to make you better not send you the opposite way you better not send you the opposite way you better not send you the opposite way uh most of these studies are done on uh most of these studies are done on uh most of these studies are done on normal healthy people if you got normal healthy people if you got normal healthy people if you got something going on make sure you pay something going on make sure you pay something going on make sure you pay extra attention to that and uh make sure extra attention to that and uh make sure extra attention to that and uh make sure you're eating sleeping and moving like you're eating sleeping and moving like you're eating sleeping and moving like you should you should you should be cool anything further boys from be cool anything further boys from be cool anything further boys from moristown I I think we're good we're moristown I I think we're good we're moristown I I think we're good we're excited to see how things play out up excited to see how things play out up excited to see how things play out up there and another thing I would add is there and another thing I would add is there and another thing I would add is you know be careful when you go into you know be careful when you go into you know be careful when you go into these implements as well if you have any these implements as well if you have any these implements as well if you have any hard conditions or anything like that hard conditions or anything like that hard conditions or anything like that just be you know be cognizant of that just be you know be cognizant of that just be you know be cognizant of that talk to your healthcare provider before talk to your healthcare provider before talk to your healthcare provider before partaking in any exercise or Fitness partaking in any exercise or Fitness partaking in any exercise or Fitness based based based thing all right well uh in the spirit of thing all right well uh in the spirit of thing all right well uh in the spirit of that thank you guys for tuning in that thank you guys for tuning in that thank you guys for tuning in hopefully that provided a little insight hopefully that provided a little insight hopefully that provided a little insight maybe a little bit of science maybe a maybe a little bit of science maybe a maybe a little bit of science maybe a few strategies and and covered the basis few strategies and and covered the basis few strategies and and covered the basis on how things are going to unfold uh on how things are going to unfold uh on how things are going to unfold uh from a adding that toe membership and from a adding that toe membership and from a adding that toe membership and creating the Vitality package standpoint creating the Vitality package standpoint creating the Vitality package standpoint so Justin Taran here in Bristol gayen
41:00so Justin Taran here in Bristol gayen so Justin Taran here in Bristol gayen Steve in moristown signing off Rosa Steve in moristown signing off Rosa Steve in moristown signing off Rosa enjoy the rest of your day thanks guys enjoy the rest of your day thanks guys enjoy the rest of your day thanks guys see see see [Music] you