21-Day Cold Shower Challenge

About a month ago I wrote about 7 – Life Hacks that have significantly improved the quality of my life. Number 5 on that list is cold water therapy! Taking a cold shower or bath has a lot of health benefits such as; improving circulation, strengthening the immune system, improving sleep, improving your cold tolerance, improving your mood, increasing testosterone, stimulating the release of growth hormone, and improving the health of your hair and skin among others things…


So as you can see, there are lot’s of “sciencey” reasons why you should take cold showers, but the main reason is to toughen you up! Seriously, we live such sheltered lives especially when it comes to temperature. We tend to spend most of our time in temperature controlled buildings and vehicles where the temperature is somewhere between 65 and 70 degrees. And when we do experience anything outside this 5 degree window we immediately start complaining that it is either too hot or too cold.

I challenge you to stop being such a sissy and start becoming a stronger MAN or WOMAN!!! So if you are up to this challenge, I guarantee by the end of it you will be much tougher, and have a greater appreciation

Details of the 21-day Cold Shower challenge.

Days 1 – 7:

  • Start with a warm shower for as long as you like.
  • Finish the shower with 30-secs of cold (as cold as possible)

Days 8 – 14:

  • Start with cold for 30-secs
  • Then warm for as long as you like
  • Then cold for 30-secs
  • Back to warm for as long as you like
  • Finish with cold for 30-secs

Days 15 – 20:

  • Start with cold for 1-min
  • Then warm for as long as you like
  • Finish with cold for 1-min

Day 21:

  • Start with warm (if you want)
  • Finish with 5-mins of cold

Bonus Challenge:

  • Take a 10-mins cold plunge. This can be done in either your bath tub with ice or find a cold body of water (lake, ocean or river).
Lake 22 Garett Renon, cold water

Lake 22 (Alpine lake)

A Few More Details

To signup –  CLICK HERE! From there- you will receive an invite into a private Facebook group. We will use the group to ask questions, provide tips, and check-in with each other.

Thank you in advance for participating. I look forward to seeing your results!



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